Peak Performance & Resilience - Dr Dorian Dugmore
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Dorian is one of the most sought after speakers on his subject of Wellness and speaks all over the World for businesses and organisations that are keen to understand the impact of Corporate Wellness on their performance. He has spoken at numerous events around the globe and provides his audiences with thought provoking tools and techniques which they can apply to both their work and home lives to enhance wellness.
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Peak Performance & Resilience - Dr Dorian Dugmore
- 1. Peak Performance & Building Resilience Dr Dorian Dugmore
- 2. GOAL “Sustained high performance in the face of ever increasing pressure & rapid change”
- 4. The human brain • Only 2% body weight • Uses 20% energy • 73% is water • 86 billion nerve cells 4
- 5. The brain shrinks as we age 5
- 6. The connections decrease as we age 6
- 7. The connections decrease as we age 7
- 8. At age 75, it takes more than twice as long to process information than when we were 20 The brain changes functionally with age, with significant declines in processing speed 8
- 9. Why does brain fitness matter? 9 Source: sharpbrains.com
- 12. Effect of chronic stress on the brain 12 • Brain cell degeneration • Impairs connectivity & neurotransmission • Impairs memory • Reduced emotional control
- 14. The Hot Head Heart 1300 Men – average age 62yrs – heart disease free. Those with highest anger scores… “THREE TIMES THE NUMBER OF HEART ATTACKS” (1986 – Harvard) 1600 heart attack victims interviewed to check anger levels right before the event. Result – anger more than doubles the likelihood of heart attack. (Harvard Medical School – Guide to Health)
- 15. Feeling Angry… Latest research from Nagoya University in Japan asked participants to write down their angry reactions on paper and then throw them away. This method eliminated angry feelings almost entirely.
- 16. Effect of stress level on performance 16
- 17. Sympathetic High Heart Rate / Challenge Stress Resilience Low Heart Rate / Relaxation Parasympathetic Negative Emotion Positive Emotion LOW PERFORMANCE cortisol DHEA Frustrated Angry Anxious Defensive Dynamic Passionate Confident Joyful Connected Loss of interest Cynical Exhausted Defeated Burned out Cool under pressure In control Relaxed Peaceful
- 18. • Loss of mental clarity and more prone to distractions and mistakes • Feeling separate, edgy and shut off from others • Diminishing capacity to relax and sleep • Eroding self confidence • Spending more energy than you are able to recoup • Feeling tired becomes your new operational norm • Struggle to motivate yourself and others • Increased anxiety, insecurity and feeling a loss of control Warning Signs
- 19. The endorphins associated with happiness encourage an increase in neuro-transmitters and neuro- connections within the brain. HAPPINESS CHEMISTRY
- 20. On the other hand: stops stimulating peptides and neuro- transmission. Also takes away receptor sites as the brain adapts to the cocaine. Result – addiction, damage, dysphoria COCAINE
- 21. Telomere Effect-Living younger, healthier, longer Dr Elizabeth Blackburn –Nobel Prize Winner
- 22. VOLUME - TIME - CONTROL
- 26. 40 60 80 100 120 140 160 0 5 10 15 20 25 30 35 40 45 50 55 60 Minutes Heart Rate (BPM) Husband During Argument with his Wife Wife said something that got under his skin Heart rate remains elevated after argument ends
- 27. Heart Rhythms are affected by how you feel
- 28. Hippocampus Amygdala Pituitary Hormonal Centres Emotional Centres Autonomic Centres Thinking Centres Key Brain Circuits
- 29. Personal Resilience Resilience is about your mental toughness. Your ability to think and get the results you need. This helps you to look after yourself, have great relationships and allows you to cope with whatever life throws at you. Resilience is building the capacity to avoid failure
- 30. ROPES Resilience Model R -Regulation O -Optimism P -Purpose E -Energy S -Stamina Thackeray/Sunderland-Wright (2016)
- 31. Freeze-Frame: The Steps 1. Recognise the stressful feeling. Press the pause button. 2. Shift your focus to the area around your heart, breath rhythmically through the heart. In for 5 seconds, out for 5 seconds. 3. Re-experience a positive feeling and hold it. 4. Ask what would be a more efficient and effective response to the situation. 5. Write down the first thoughts, words or ideas that occur to you on your worksheet under “intuitive perspective”
- 32. Managing chronic stress 32 Do a weekly brain dump
- 33. Managing chronic stress Schedule time for yourself 33
- 36. Corporate Challenge 90% of all people climbing the corporate ladder are “out of shape” Jeffrey J Fox, How to Become CEO, 1998
- 38. EXERCISE The benefits of fitness cannot simply be saved for later. As we age, regular appropriate exercise becomes even more important for our health and wellbeing
- 39. Exercise Testing (cardio-respiratory) 39 O2 (time) Ve HR CO2 VT (70-80%) MT (50-60%) MAX VO2 PEAK VO2
- 40. Exercise the body regularly 40 • moderate intensity activity (5 x 30 min/wk) • strength training (2 x 30 min/wk) • Include balance/core training
- 41. 1 – Pre- contemplation 2 – Contemplation 3 – Preparation 4 – Action 5 – Maintenance 6 – Termination Stages of Change - Prochaska & DiClemente (1992) IMPORTANCE 10 Steven Rollnick (2003) Readiness to Change CONFIDENCE 0 10 0
- 42. Corporate Health Behavioural Profiling The following topics are suggested: Exercise, Stress, Emotions & Happiness, Work Life Balance, Sleep, Relaxation/Winding Down, Diet, Smoking, Alcohol, Hydration, Heart Disease & Lifestyle Risk Factors, Lifestyle & Ageing
- 45. Stay hydrated 45 1.5-2L fluid /day • (~ 1/3 from food) • 8 × 8 rule Dehydration lead to: • Impaired physical performance • slower responses • mental confusion
- 46. Maintain a balanced diet that includes “brain foods” 46 Wild Salmon Chocolate Caffeine Green Tea Blueberries
- 47. ALCOHOL Even small amounts of alcohol can leave you feeling and performing below par. Greater or more regular consumption can have serious long term implications.
- 49. SLEEP Sleep is one of the most basic human functions but a third of us struggle to get enough. Some simple changes can make a big difference.
- 50. Sleep cycles repeat every 1.5h 50
- 51. The power of the nap 10 – 20min (Power nap) • Easy to wake • Boosts alertness 30 – 60 min • Grogginess • Best to avoid 90 min • Full sleep cycle • Boosts memory 51
- 52. Don’t let things that you can’t control affect your sleep
- 54. The brain changes with experience… use it or lose it 54
- 55. Learn something new & keep your brain active 55
- 56. The brain changes if it is exercised 56
- 57. Take home messages 57 Reduce chronic stress Exercise regularly Eat a balanced diet & stay hydrated Practice good sleep hygiene Exercise the brain S E N S E
- 58. LAUGHTER AND HAPPINESS Laughter is an instant vacation and happiness is the sum of all of these.
- 59. LAUGHTER AND HAPPINESS • A smile and laughter equals an instant vacation • Begin your day with 3 gratitude’s • Write one gratitude down, committing pen to paper • Make one connection with someone you care about • Practice 3 random acts of kindness • Share success, it’s a pathway to happiness