Great days v2
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If you've ever wanted more 'Great Days' then this presentation can give you some pointers. It's based on academic research and was first delivered at The Berne Institute for Psychotherapy on 6th January 2013.
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Great days v2
- 1. Great Days Suzanne Hazelton working with individuals and businesses to THRIVE!
- 2. Whistle stop tour of the next 90 mins …. • Who is Suzanne • Who’s in the room? • What are the components of GREAT DAYS • Surely it’s enough to “survive”, what’s important about thriving? • 2 levers of change – Emotions – Time Perspectives
- 3. Suzanne Hazelton • I’ve moved around a bit • One of my first jobs was driving a fork lift truck in a builders’ merchants. • I worked for IBM for 15 years … starting in a technical role. I managed people & projects. • I’ve trained or coached over 3500 people! • I left school at 16 – although some might say I’ve never really left ….
- 4. Suzanne’s toolkit MSc. Applied Positive Psychology 2012 Transactional Analysis (2 years) 2008 Firo-B 2007 IBM Certified Learning Professional 2007 Transactional Analysis 101 2006 NLP Master Practitioner 2005 MBTI Practitioner 2005 Train the Trainer 2004 NLP Certified Practitioner 2003 IBM Senior IT Specialist Profession 2003 NLP Diploma 2002 Professional Cert in Management 2002 Microsoft Certified Systems Engineer 1998 Microsoft Certified Professional 1997 BSc (Hons) Industrial & Business Systems1994
- 6. Positive Psychology Psychotherapy Positive is a general term referring to Psychology psychology therapeutic interaction or seeks "to find and nurture treatment contracted is an academic and applied discipline that involves the genius and talent", and "to between a trained make normal life more professional and a client, scientific study of mental functions and behaviours. fulfilling", rather than patient, family, couple, or merely treating mental group. illness.
- 9. What makes a great day for you?
- 10. Your Happiness 1. In general I consider myself: 1 2 3 4 5 6 7 Not very happy -------------- ---------------------------------Very happy 2. Compared to most of my peers, I consider myself 1 2 3 4 5 6 7 Less happy --------------------------------------------------- More happy 3. Some people are generally very happy. They enjoy life regardless of what is going on, getting the most out of everything. To what extent does this characterisation describe you?. 1 2 3 4 5 6 7 Not at all ----------------------------------------------------- A great deal 4. Some people are generally not very happy. Although they are not depressed, they never seem as happy as they might be. To what extent does this characterisation describe you? 1 2 3 4 5 6 7 A great deal ------------------------------------------- Not at all Score out of 28
- 11. Great Days Framework Others @ Work Time Perspectives Working Habits Emotions Goals Self Vision Personal Responsibility Change Copyright © 2012 Suzanne Hazelton Permission granted to reproduce for personal and educational use only. Commercial copying, hiring, lending is prohibited
- 12. Levers to thrive … • Emotions • Time perspectives
- 13. EMOTIONS
- 15. It takes sunshine and rain to make a rainbow
- 16. The emotional quadrants High Survival Zone Performance Zone • Impatient • Calm • Irritable • Optimistic • Defensive • Frustrated • Challenged • Fearful • Angry • Engaged • Anxious • Worried • Invigorated Negative Positive Burnout Zone Renewal Zone • Exhausted • Carefree • Empty • Peaceful • Depressed • Relieved • Sad • Mellow • Hopeless • Receptive Low Schwartz, T., Gomes, J., & McCarthy, C. (2010). The way we're working isn't working : the four forgotten needs that energize great performance. London: 16 Simon & Schuster.
- 17. Which TA approaches are relevant?
- 18. Racket vs Authentic Emotions • Emotions which last an appropriate duration • Emotions which are appropriate to the situation
- 19. STIMULUS Internal or External Sensation STRESS PLEASURE Thought Danger Damage Loss Satisfaction Natural feeling Fear Anger Sadness Joy Instinctual Biological Escape from Attack Closing up Going towards action Help or Change Consolation Sharing Social request reassurance Internal Acceptance of Acceptance of Acceptance of Acceptance of elaboration Own limitations other’s the limits “good” limitations of the human condition AUTONOMY Spontaneity, Intimacy Autonomous Feelings from Carlo Moiso “The Feeling Loop” TA the state of the Art, 1984
- 20. Seven benefits of Positive Emotions • Health • Broaden thinking – noticing opportunities • Opportunity magnet • Builds resilience • Create positive memories • Moods go viral • Build high performing teams
- 21. Balance of negative and positive
- 22. Balance of 3 positive negative and for every positive negative
- 23. Negative has more impact than positive
- 24. “Iused to envy the friends who always seemed to have such a good time. They might be doing much the same things as I did, …, but where I found the things I did always ordinary and mainly dull, these friends were always involved in events which were interesting and exciting. It took me years to realise that the differences between these friends and me was not in what we did, or what we felt about what we did, but how we talked about what we did.” ~ Dorothy Rowe (1988)
- 25. What do you see?
- 26. Strengths Savouring Acts of Kindness Gratitude Balanced time perspectives Positive Emotion 26
- 27. Where to get more info. www.actionforhappiness.org/ 10-keys-to-happier-living http://positivityratio.com/ The How of Happiness
- 28. Happier people are more successful Feel good be successful
- 29. Whistle stop tour of the next 90 mins …. • Who is Suzanne • Who’s in the room? • What are the components of GREAT DAYS • Surely it’s enough to “survive”, what’s important about thriving? • 2 levers of change – Emotions – Time Perspectives
- 33. Afterburn Reachback
- 35. Where do you think you spend your time?
- 39. Use past ‘story-telling’ to support past positive
- 41. Your Happiness 1. In general I consider myself: 1 2 3 4 5 6 7 Not very happy -------------- ---------------------------------Very happy 2. Compared to most of my peers, I consider myself 1 2 3 4 5 6 7 Less happy --------------------------------------------------- More happy 3. Some people are generally very happy. They enjoy life regardless of what is going on, getting the most out of everything. To what extent does this characterisation describe you?. 1 2 3 4 5 6 7 Not at all ----------------------------------------------------- A great deal 4. Some people are generally not very happy. Although they are not depressed, they never seem as happy as they might be. To what extent does this characterisation describe you? 1 2 3 4 5 6 7 A great deal ------------------------------------------- Not at all
- 42. Take a moment
- 43. References Positivity Ratio: http://positivityratio.com/ Time Perspectives: http://www.thetimeparadox.com/ Berne, E. (1971). A layman's guide to psychiatry and psychoanalysis (Extensively revised and enlarged ed. ed.). Harmondsworth: Penguin. Boniwell, I., Osin, E., Linley, P. A., & Ivanchenko, G. V. (2010). A question of balance: Time perspective and well-being in British and Russian samples. The Journal of Positive Psychology, 5(1), 24-40. doi: 10.1080/17439760903271181 Bono, J. E., & Ilies, R. (2006). Charisma, positive emotions and mood contagion. The Leadership Quarterly, 17(4), 317-334. doi: 10.1016/j.leaqua.2006.04.008 Ekman, P. (1992). An argument for basic emotions. Cognition and Emotion, 6(3-4), 169-200. doi: 10.1080/02699939208411068 Fredrickson, B. (2009a). Positivity : groundbreaking research reveals how to embrace the hidden strength of positive emotions, overcome negativity, and thrive (1st ed.). New York: Crown Publishers. Fredrickson, B. (2009b). The Positivity Ratio. Retrieved 12th March, 2011, from https://www.positivityratio.com/ Fredrickson, B. L. (2001). The role of positive emotions in positive psychology: The broaden-and- build theory of positive emotions. American Psychologist, 56(3), 218-226. doi: 10.1037/0003-066x.56.3.218
- 44. References (continued) Fredrickson, B. L., & Losada, M. F. (2005). Positive Affect and the Complex Dynamics of Human Flourishing. American Psychologist, 60(7), 678-686. doi: 10.1037/0003-066x.60.7.678 Losada, M. (1999). The complex dynamics of high performance teams. Mathematical and Computer Modelling, 30(9-10), 179-192. doi: 10.1016/s0895-7177(99)00189-2 Lyubomirsky, S. (2010). The how of happiness : a practical approach to getting the life you want. London: Piatkus. Lyubomirsky, S., King, L., & Diener, E. (2005). The Benefits of Frequent Positive Affect: Does Happiness Lead to Success? Psychological Bulletin, 131(6), 803-855. doi: 10.1037/0033- 2909.131.6.803 Moiso, C. (1984). TA: The State of the Art: Dordrecht: Foris Publications. Rowe, D. (1988). The successful self. London: Fontana. Schwartz, T., Gomes, J., & McCarthy, C. (2010). The way we're working isn't working : the four forgotten needs that energize great performance. London: Simon & Schuster. Sheldon Cohen, P., Cuneyt M. Alper, M., William J. Doyle, P., John J. Treanor, M. a., & Ronald B. Turner, M. (2006). Positive Emotional Style Predicts Resistance to Illness After Experimental Exposure to Rhinovirus or Influenza A Virus. Psychosomatic Medicine, 68(6). doi: doi: 10.1097/01.psy.0000245867.92364.3c Zimbardo, P. G., & Boyd, J. (2008). The time paradox : the new psychology of time. London: Rider.
- 45. Contact Details • suzanne@thebusinessofchange • Blog: www.suzannehazelton.com • Web: www.thebusinessofchange.co.uk • Twitter: @SuzanneHazelton
- 46. Backup
Editor's Notes
- I’m Suzanne Hazelton. I’m a coach, trainer and author. I work with individuals and businesses helping them to thrive.
- Here’s an agenda of the next 20 minutes
- Hand draw the mental health spectrum
- Who is in Advanced TA training ….Who’s in the Foundation Year?Who’s absolutelynew to TA?Who’s heard of positive psychology? …. In what context?My intention is that this seminar will be of relevance to all of you.
- 28 is full score
- Today, I’m talking about 2 aspects of Great Days. Our orientation to time and our emotions – specifically our emotions.
- Why these two …. Why emotions and time perspectives ….I sometimes use the analogy of the office chair …Some people don’t know there are levers there to adjust their comfortSome know they’re there and don’t use them ….And of course there are people who know how to use them.As TA practitioners often we’re interested in emotions which cause blocks, and less attention is paid to emotions of joy, happiness and well being. I’m also going to talk about time perspectives as it’s a framework for using emotions. But I’m going to start with EMOTIONS
- … and this comes with the caution that discussion about emotions can be
- I’m going to talk about positive and negative emotions. I don’t like this labelling – but it is convenient shorthand.(For the purpose of this seminar is it OK to use these terms – I realise it misses the difference between authentic & racket emotions)
- FemaleCIO who crys when angry
- Racket Feelings …
- Health: Positive emotions are good for your health, they increase the number of antibodies - essential for fighting infection and keeping fit. It’s easier to do your best work when you’re feeling healthy. Broaden thinking – noticing opportunities: Some emotions protect us from danger, but narrow the range of immediate options for action: “fight or flight”. Conversely positive emotions broadens our outlook, and we notice more opportunities. Don’t “doom and gloom” about the economy – experience positive emotions and start to see new opportunities! Opportunity magnet: In addition to noticing opportunities, you will also become a magnet for others giving you opportunities. Be the person that radiates good emotions – you will attract other like-minded people and you will more likely be the person they think of when there’s an opportunity.Builds resilience: Resilience is the ability to “power through” tougher times without experiencing detrimental effects on mental or physical health. It gives you staying power when the going gets tough. Create positive memories: when you experience positive emotions, be sure to remember them, take time to savour them. Research has shown that people who actively take time to remember good times, are mindful in the moment and who have goals enjoy life more.Moods go viral: The feel good factor is contagious – spread it within your team. ‘Catch people doing something well’, and offer a word of praise, a smile, or a genuine compliment. Your team members will experience all the benefits of positive emotions – and don’t be surprised if they go the extra distance to help someone on the team, or your prospects or customers.Build high performing teams: Encourage positive emotions on your team. It takes between three and eleven positive emotions to counter each negative emotion. A positive team is more creative, sees more opportunities and is more successful.
- (THIS IS HALF WAY 8:15pm)You might wonder WHY it’s necessary to have AT LEAST 3 positive emotions for every negative …..
- First imagine a bowl of cherries … not hard as there’s a visual. The cherries represent the positive. Next imagine JUST one COCHROACH … would it make the cherries less appealing?NEXT imagine a bowl of cockroaches. Would the addition of A cherry make it any more appealing?Negative emotions have more impact than positive … therefore you need AT LEAST 3 X as many!Some of it is about CHOICE … what we choose to focus on ….
- Let them readDo you agree?I disagree slightly with this statementI think we all experience things differently – and we have to learn to notice the good – AND find people who will support us (ACTIVE CONSTRUCTING)
- I think experience of positive emotions is a little like this. Often both are there in a situation – but some of us have to learn to focus on the positive emotions.
- Check Time
- Activity – what one thing can you do, or do more of which would add some more positive emotions to your life?
- Here’s an agenda of the next 20 minutes
- Sneeky tips ….
- The now gets contaminated with worry about the future
- “You can't change the past, but you can ruin the present by worrying about the future”
- There is an ideal balance of time perspectives. The now gets contaminated with worry about the future
- Time … it’s not that big brother is watching you ….Not so much like the cctv camera ….
- But in the same way as the monitors cycle …. You can cycle through where you’re spending your mental energy.Think about what you had for breakfast yesterday (past)Think about what you’re doing at the weekend (futureBack in the room …. Notice the sensations in your left big toe!You might wonder SO WHAT ….
- Past, specifically past negative is a thief of your time!What are you going to DOKnow your prioritiesDO(IF TIME – discuss)
- Introduced you to time / emotions
- YOU CAN AFFECT YOUR HAPPINESS
- One thing you’ll do, or do differently as a result of this evening’s seminar
- Can the graphic be turned round to show flourishing on the right?