Staying Strong
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Applying the principles of BOUNCE to build emotional resilience and wellbeing in times of pressure.
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Staying Strong
- 1. Staying Strong Strategies for building resilience during times of pressure
- 2. Updates: What has struck you from the Horizons programme so far? What have you done as a result of your learning and what has been the impact of this? What current leadership challenges do you face? How resilient are you feeling? Scale 1-10
- 3. • How to apply the BOUNCE methodology to build 6 core resilience factors • How to maintain high performance and wellbeing during times of stress • Strategies to manage your energy and optimise your strengths in the face of difficulty • Specific techniques to deal effectively with setbacks and negative events • How to build and leverage your social support network to help overcome challenges What you will learn
- 4. Work-related stress is widespread 40 % staff reported feeling unwell as a result of stress “..promoting the idea that humans can flourish in the workplace, by ensuring that staff have opportunities for growth and development, the experience of supportive relationships at work, work environments that promote their physical health, and leaders who provide the resources that enable them to cope effectively with the demands of their work..”
- 5. How negative stress arises • Stress occurs when the demands of a situation exceed the person’s ability to control them • Stress is internal – it depends on how the person views their situation • The more you believe you have control over the situation, the lower your stress “stress occurs when the perceived pressure exceeds your perceived ability to cope”
- 6. Data Collection: •Online surveys •Strengths Engagement Index •Feedback •Performance Appraisals •Video Stories •Business Results Adapted from Robert Yerkes and John Dodson Abilitytocope Less More Less More Rust-out Burn-out Optimum Effective, creative, decisive, alert, stimulated Depressed Apathy Bored Frustrated Underload Exhausted Fatigue Irritable Anxious Overload
- 7. • Changes to sleep patterns • Headaches/migraines • Comfort eating • Increase in number of colds • Nausea • Increased tiredness • Poor time management • Increased smoking/alcohol/caffeine • Unable to concentrate Signs and symptoms of stress Different people respond to stress in different ways Symptoms can be a combination of emotional, psychological or physiological ones
- 8. • In your toolkit, tick as many of the stress symptoms you identify in yourself. • Reflect on where they are situated? Are they clustered into one area or is there an even spread? Your own stress symptoms
- 10. “Having the strength and flexibility to deal effectively with set-backs and challenges” Brewerton and Brook, 2006 “The ability to adapt in the face of adversity, trauma or tragedy.” The American Psychological Association “The positive capacity of people to cope with stress and adversity. This coping may result in the individual “bouncing back” to a previous state of normal functioning, or using the experience of exposure to adversity to produce a “Steeling effect” and function better then expected” Masten, 2009 Resilience Defined
- 11. Using BOUNCE to build resilience
- 12. BOUNCE B Build a social support network O Optimise your mindset U Understand your Strengths N Nurture yourself C Control the Controllables E Enable yourself to deliver
- 13. BOUNCE QUIZ In your toolkit, complete the brief quiz to see how you score on the following resilience factors…
- 14. BOUNCE B Build a social support network O Optimise your mindset U Understand your Strengths N Nurture yourself C Control the Controllables E Enable yourself to deliver
- 15. Building Support We are wired for connection Reduction in stress-related illness Increased self-confidence Improved problem-solving Release of the hormone oxytocin (reduces anxiety & fear) High levels of social support have been associated with improved psychological and physiological health:
- 16. Your Social Support Network
- 17. Building Support In pairs or small groups: Who can you turn to for help and advice? Who would you like to build stronger connections with? Who fuels your energy? Who drains your energy and why? What roles would you like the key people on your map to play? • Mentor • Collaborator • Feedback Giver • Sponsor • Coach • Resilient Role Model
- 18. BOUNCE B Build a social support network O Optimise your mindset U Understand your Strengths N Nurture yourself C Control the Controllables E Enable yourself to deliver
- 19. Optimise your mindset Which road are you currently on?
- 20. The highway to hope? The byway to bleakness?
- 21. The Highway to Hope FOCUS Optimism Positivity Certainty energy Strengths Successes Opportunities Solutions collaborations Hope Meaning Trust Purpose Innovation Connection EMOTIONS OUTCOMES Negativity Pessimism Doubt depletion Negativity Pessimism Doubt depletion Weakness Failure Threats problems Politics Weakness Failure Threats problems Politics Mistrust Fear Short term thinking Disconnection isolation Mistrust Fear Short term thinking Disconnection isolation TRIGGER CHOICE The Byway to Bleakness
- 22. The positive road Think of a current obstacle or challenge you are facing that’s taking you down “The byway to bleakness ” Attempt to move your thinking on this to the highway to hope by answering the following questions •What opportunities might this present? Who could benefit? •Who can I connect with for support and guidance? •What strengths can I draw upon in this situation? •What would a successful outcome look like? What could a great solution be? •How can I see this as an opportunity to grow or develop? •What’s worked well in the past that can help here? What learning can I transfer to this situation? Come up with a new statement or belief that takes you along The highway to hope What actions can you take to help you stay there?
- 23. BOUNCE B Build a social support network O Optimise your mindset U Understand your Strengths N Nurture yourself C Control the Controllables E Enable yourself to deliver
- 24. Understand and apply your Strengths “Underlying qualities that energise us, contribute to our personal growth and lead to peak performance.” Brewerton and Brook, 2006
- 26. Provide Sense of who we are at our best Strong internal ‘can do’ voice New, creative ways of working with challenges/issues Improved confidence Productive energy Opportunities to collaborate Understand and Apply your Strengths
- 27. You at your best… Data Collection: •Online surveys •Strengths Engagement Index •Feedback •Performance Appraisals •Video Stories •Business Results In pairs/small groups: Select 3-4 strengths cards in the pack which you feel represent you at your best and discuss the following: How have you used these strengths before to overcome challenges? How will you use these strengths to deal with challenges ahead? What strengths will you need from others to ensure you are successful?
- 29. Positive Stretch In small groups/pairs discuss the following questions: • What aspects of your role are in the zone of comfort? • What skills and techniques will you need to practise to challenge yourself and move into the zone of stretch? • How can you use your strengths to help you gain additional stretch? • What support from co-workers and stakeholders will you need? • How will you go about getting this support? • How will you avoid panic and burnout?
- 30. BOUNCE B Build a social support network O Optimise your mindset U Understand your Strengths N Nurture yourself C Control the Controllables E Enable yourself to deliver
- 31. Nurture Yourself
- 33. BOUNCE B Build a social support network O Optimise your mindset U Understand your Strengths N Nurture yourself C Control the Controllables E Enable yourself to deliver
- 35. Controlling the Controllables What I can Control What I can’t control
- 36. Controlling the Controllables What I can control What I can’t control
- 37. Think of a current situation that’s stressful for you In the diagram, list what’s within your control and what isn’t Explore new or different ways to shift the situation by focusing on what’s within your control Reflect in your pairs and in your toolkit Regaining Control
- 38. BOUNCE B Build a social support network O Optimise your mindset U Understand your Strengths N Nurture yourself C Control the Controllables E Enable yourself to deliver
- 39. Prioritisation 1. How can you create more time for, and move forward your higher priorities 2. How can you problem solve away (e.g., delegate, defer, drop, etc.) your lower value priorities
- 40. Taking action Think of a time when you have coped well with change, uncertainty, stress or negative pressure in the past. What’s your one piece of advice on coping with pressure and building resilience based on your own experience- that you would like to offer others?
- 41. Takeaways Data Collection: •Online surveys •Strengths Engagement Index •Feedback •Performance Appraisals •Video Stories •Business Results A resilient individual is not Someone who avoids stress, but someone who learns how to tame and master it. Southwick & Charney, 2013
Editor's Notes
- Realise there is a lot of change happening –During times of change our personal resilience can take a hit - I’m not here to run a theoretical session around resilience – but to share with you a few models and for you to try these out How we want to work with each other today Workbook – include content you may want to reflect on following todays session
- Not just survival but thriving during stressful times “Manage your energy, not your time” – Tony Schwartz - Whenever we are struggling under more workload, the first thing is to stop what we’re doing and think about a better way to manage our energy, not to add more work hours to our days. Techniques – looking at control Exercise and nutrition – a concept called Physical energy Power of social support And recent research around building resilience by using strengths and stretching ourselves
- Work-related stress is widespread among staff in the NHS; last year, according to the NHS Staff Survey, nearly 40 per cent of staff reported feeling unwell as a result of stress. block Chronic stress can have significant impacts on physical and mental health, being implicated in heart disease, early mortality, depression and a wide variety of psychosocial disorders. In effect, NHS staff are more likely than the rest of the working population to become patients, increasing demands on the system they work in. Moreover, the Care Quality Commission says poor staff health and wellbeing in NHS provider organisations is associated with poorer-quality patient care, lower levels of patient satisfaction and high levels of absenteeism. The ability of staff to pay close attention to patients, to have empathic responses and take intelligent action to help is detrimentally affected by high and chronic levels of stress. What are we to do? One solution is to introduce health and wellbeing strategies for stressed staff, offering massage, yoga, mindfulness, exercise and dietary advice. But although these are worthy interventions, they do not address the root causes of the problem. Research has shown that the most important factor contributing to stress is workload, with staff simply being asked to manage too much work. Another is a lack of clear roles – knowing what the objectives, requirements and limits of their responsibilities are. Other factors include bullying and harassment (particularly by managers and other staff), discrimination, lack of resources, conflict, and dealing with pain and suffering. These core problems are to do with organisational culture and processes, so the solutions need to address organisational causes. We cannot just rely on health and wellbeing strategies as ‘fig leaves’ for inaction around management, structures and culture. If we are to address the causes of stress at work then we need to nurture cultures that ensure a focus on providing the high-quality, compassionate care that NHS staff wish to provide. This means that leaders must have an unwavering focus on ensuring commitment to quality of care. As I have said before, absolutely key to this is developing, selecting, promoting and empowering leaders to nurture such cultures. But we also need to move swiftly away from unhealthy command-and-control cultures and this requires a comprehensive and wholesale change in the way in which leadership is developed and understood in the NHS. It is not enough simply to aim to reduce staff stress levels. We should be promoting the idea that humans can flourish in the workplace, by ensuring that staff have opportunities for growth and development, the experience of supportive relationships at work, work environments that promote their physical health, and leaders who provide the resources that enable them to cope effectively with the demands of their work. There are some organisations in the NHS that are making progress towards understanding how to reduce stress levels and promote staff wellbeing, and others should be striving to do the same. But NHS organisations must also look beyond the sector for outstanding examples of organisations – both nationally and internationally – that have shown how to create positive work environments and promote human health and wellbeing, rather than damage their staff. It is right that the NHS should aspire to be a model in this regard, rather than the bad example it currently is.
- Stress is positive when the person feels stimulated and able to manage the situation. This positive response prepares the body for action and activates the higher thinking centers of the brain. A positive response to stress can provide the energy to handle emergencies, meet challenges, and excel. Stress is negative when a person feels threatened and not in control of the situation. These feelings instigate a powerful reaction – affecting both the brain and body in ways that can be destructive to physical and mental health. Incidents of stress related illness rising – heart disease, cancer, diabetes, depression, Alzheimer's Over 80% of workers feel stresses at work and over 70% of healthcare visits due to stress related conditions
- What do we mean by resilience? What do you think of the quotes? Do you think some people resilient and others not? NEXT SLIDE – so how can we build resilience?
- BOUNCE is a simple model – based on research from American Psychological society – Harvard business Review – and medical research – shows 6 steps to build resilience BBuild a social support network OOptimise your Mind set U Understand your Strengths NNurture yourself CControl the Controllables EExecute a plan
- Reveal slide from previous questions Cuddling people/puppies/kittens releases the same hormone Also if you are stuck and unable to come up with a solution cuddles can help us think these through. NEXT SLIDE – have a go and thinking through your support network
- Who gives you energy and who drains your energy – so important to cut out our energy drainers – doesn’t help our own well being and resilience. Balance drainers with those who give energy NEXT SLIDE – Plot your support network on this grid and in small groups discuss the following
- Debrief: Where people able to identify roles for people? Are you currently using these people in this capacity? What role do you think you play for others?
- Not what we are good at necessarily but what fundamentally energizes us NEXT SLIDE – how do you think they might contribute to our resilience?
- 24 work based strengths that we are going to work with today. “Underlying qualities that energise us, contribute to our personal growth and lead to peak performance.” When we use our strengths we typically feel more energised, engaged, stronger and more authentic. Using our strengths more often and indifferent ways can increase our resilience.
- NEXT SLIDE – opportunity for you to identify what truly energizes you – card sort exercise
- 20mins NEXT SLIDE – If people manage energy when stresses, burnout, or in normal life – more like to survive and thrive and reach peak performance.
- Recognizing where we are currently Where we tend to go to when we are stressed Can we look for opportunities to stretch ourselves without going into panic and burnout (key is to be supported) NEXT SLIDE – in small groups have a think through how you can embrace new challenges
- Debrief - Not easy – and something we need to constantly challenge ourselves to do. NEXT SLIDE – that’s everything for today – just time to reflect on what you have taken away from today.
- Manage your energy, not your time” – Tony Schwartz- see these as batteries He proclaimed instead of time – packing more into our days we should focus on our energy Physical energy – how healthy are you? This is fundamental – it’s the core if this one is low we will never be effective with other energies Emotional energy – how happy are you? Relational energy – how supported are you? Thinking energy – How well can you focus on something? Executional energy – How effective are you are getting things done? QUIZ – have a go in your workbooks at taking a quiz energy quiz – and then plot your results – and in pairs discuss what you observe – and what you can therefore do about it Debrief - Physical energy fact sheet at the back of your workbooks.
- Doing all three well is the key to having energy throughout the day. Putting your own health first. 55% nurse overweight or obese- some of the mission driven people spend time on others needs at the expense of their own. 30K nurses showed longer hours presented a disservice to those they served. Better daily decision leading to better daily energy levels. How do you feel after a whole day of sitting down- e.g. a long haul flight? Physically wiped out from the inactivity. Doing one of these things well leads to an upward spiral of activity in the other two areas. Good idea to tackle multiple aspects of health at the same time.
- The foods you eat influence your energy levels throughout the day. Harvard- 100000 people- 2 decades. The quality of what you eat is significant The type of food consumes influence your health rather than caloric intake Reducung fried food Drinking more water Increasing vege intake. Less refined process carbohydrates. Food and Mood The food you eat influences your mood. Some foods have been shown to give you a positive charge… Study showing trasfatty food linked to aggressive behavior and baked goods linked to lower moods. Energy Rich, Protein and complex carbs, Stabilizing energy and mood, Plan your meals Broccoli This common cabbage variety is packed full of B vitamins and folic acid, which are important nutritional allies when eating to combat stress. Making sure your nerves are fed with the right foods, especially vitamins B1 and B3 can help limit the damage,making them better equipped to deal with the hostile environment within a stressed individual. Fish The majority of all fish varieties have a good stock of B vitamins. When you’re anxious, you can have trouble sleeping and so it’s important that your diet contains enough elements to help produce the sleep hormone, serotonin. Making sure you have enough vitamin B12 in your diet can make sure you are able to produce enough serotonin which can help combat depression and improve your sleep. Almonds These handy little snacks are packed with not only stress fighting vitamins and minerals, but a healthy supply of unsaturated fat (the good variety). B vitamins and magnesium are involved in the production of serotonin, which helps regulate mood, relieve stress and improve sleep. Whole grains Make sure you have a good amount of wholegrain rice, pasta and bread in your diet. People who have a good selection of these complex carbohydrates are nutritionally in a better place when making serotonin, making you better equipped in stressful situations as this hormone has a soothing effect on the body. Bananas These favourite fruits contain an important amino acid called tryptophan that is converted into serotonin, the stress-busting hormone which makes you feel happier. So it’s important you have a good reservoir of this protein. Bananas also contain potassium, an important element that helps regulate your heart. These make sure you have a constant energy supply without the sharp peaks and troughs usually associated with man made sweet treats. Oranges When we’re stressed our adrenal glands produce cortisol, which lowers our immune system and makes us break down muscle tissue to get energy. Vitamin C, found in plentiful amounts in oranges has the ability to help return blood pressure to normal and lower level of cortisol. A lso being stressed can help deplete your levels of this essential vitamin, being ‘essential’ means we can only get it from our foods as we cannot create it within our own body’s. Avocado This creamy rich fruit has a satisfying texture and is quite filling. They are loaded with B vitamins (a group of eight different versions), which your body can become stripped of if you’re stressed. Also, those who are stressed need to lower their blood pressure. One of the best ways of doing this is to eat enough potassium, which avocados trump over bananas
- Being active through out the day is the key to staying energised Activity every hour. Stretching and standing Sitting disease- more sitting than sleeping. Not built for a sedentary lifestyle. inactivity kills more people than cigarettes do. Regular breaks from mental tasks have been shown to increase creativity and productivity - improves learning and attention and helps brain function more effectively. Measure your movement… When assigned to a pedometer they walked an extra m ile a day more than the control group purely as a by product from measuring their movement. Physical energy serves as the basis for te other areas of energy in our lives- Nutrition Sleep Fitness Renewal
- Restorative Immunity boosting REM sleep
- Renewing your energy levels within the day Inspiration- talks, inspiring articles Meditation/ yoga Mood boosters: music, positivity, energising, reawaken with yoga
- Controlling what you can control – this is the 50% rule Stress occurs when the demands of the situation exceed are perceived ability to deal with them The more we perceive we can control the less stressed we feel Stress is internal (remember what happens in our brains) If you identify what you can control, your stress reduces. Also use CIA – Control, Influence and Accept
- Controlling what you can control – this is the 50% rule Stress occurs when the demands of the situation exceed are perceived ability to deal with them The more we perceive we can control the less stressed we feel Stress is internal (remember what happens in our brains) If you identify what you can control, your stress reduces. Also use CIA – Control, Influence and Accept NEXT SLIDE – techniques to shift negative stress along with the 50% rule
- Exercise – 10-15mins in pairs or small groups Debrief – how did people find that exercise? What techniques did people come up with? Can be used anytime you feel stress reaction triggered – can help you talk to your chimp and rationalize NEXT SLIDE – once we have taken charge and are in control – we start to create a more positive spiral
- Another very specific way to take control – consciously adopt behaviours and actions List of techniques for you to identify what works best for you Plan and review – prioritize with manager – top three for three months Prioritize – urgency/importance matrix. Do it, delegate it (if you are not best for the job) defer it (allocate a time) – David Allen ACT – Allow and accept, cut it off, allow a brief analysis of what is needed Set up systems – find people who are good Prune time wasters – people, systems etc. NEXT SLIDE – opportunity to spend some time prioritizing current work loads thinking about which of these techniques you could use to support you
- How to create more time for, and move forward your higher priorities Problem solve away (e.g., delegate, defer, drop, etc.) your lower value priorities Did you put wellbeing in there? Can do for all areas of your life. NEXT SLIDE – exercise questions (same as the above)
- Authors of resilience and wellbeing