Master stress resilience with mindfulness and positivity
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Stress Resilience
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Master stress resilience with mindfulness and positivity
- 1. The Stress Resilience Masterclasses presented by Sue Brodie
- 2. Stress Resilience Mindfulness Thinking Traps Emotional Detectors Monday 9th October Monday 16th October Monday 23rd October Monday 30th October
- 3. Rules of Engagement Phones off or on silent please One conversation at a time Ask questions Be curious and be bold
- 5. What is Stress a state of mental or emotional strain or tension resulting from adverse or demanding circumstances.
- 6. ‘It’s not stress that kills us It’s our reaction to it’Hans Selye
- 7. EUSTRESS DISTRESS Energises Can improve performance Generally short term bursts Feels unpleasant Lasts longer Depletes energy Feels great Demotivates
- 10. Stress in the workplace 3 in 5 Australians identify the workplace as a high source of stress 4 in 10 Australians report experiencing moderate to severe depression Stress related illnesses cost the Australian workforce $14.8 billion per year Source:APS 2016
- 11. Stress in the workplace long hours heavy workloadchanges within the organisation. boring work tight deadlines job insecurity. changes to duties lack of autonomy blame storming feeling of not belonging personality clashes uncertainty lack of support inability to cope inadequate knowledge unclear communication rivalry technology excessive noise excessive heat excessive cold cramped space feeling of unsafe environment inadequate training lack of feedback unethical behaviour
- 13. Cognitive Memory problems Poor judgement Inability to concentrate Brain Fog Inability to make decisions Self doubt
- 15. Physical Chest Pain Rapid Heartbeat Frequent Colds Skin Complaints High Blood Pressure Indigestion Aches and Pains
- 16. Behavioural Demotivated Increased intake alcohol, cigarettes, caffeine, drugs Isolating yourself Sleeping too much Loss of sense of humour
- 17. Resilience the ability to bounce back from stressful or challenging situations
- 19. Our Mindset
- 20. Our beliefs become our THOUGHTS Our thoughts become our WORDS Our words become our ACTIONS Our words become our HABITS Our words become our REALITY
- 21. Growth Mindset Fixed Mindset Embraces challenges Ignores FeedbackLearns from Feedback Avoids challenges Open views Employs least amount of effort Applies more effort Fixed views Keeps trying, never gives up Threatened by others success Inspired by others success Gives up easily Learns from failures I will never improve This will take time and hard work, but it will be worth it Believes will always fail Why bother?Wants to keep learning
- 22. Imagine sitting next to your best friend and telling them every minute of every day that they’ll never achieve what they want, that they’re hopeless, they’ll never finish in time….. you wouldn’t do that would you So why do we say these things to ourselves?
- 24. Choose a stressful situation at work What will youdo about it?
Editor's Notes
- 20 - 30 - chances are you are non productive and your life lacks stimulation 31- 50 - good balance handing and controlling stress. You know what your stress triggers are 51- 60- Your stress level is marginal, bordering on being excessively tense. You talk about whats stressing you but often not to the person who can help you. 60 - You may be a candidate for a heart attack. You tend to bottle things up until you are ready to explode!
- Have you ever found yourself in a situation where your to-do list seems endless, deadlines are fast approaching and you find yourself saying ‘Eek! I feel stressed!’? But what is stress really, and how does it affect us?
- Stress is not always necessarily a ‘bad’ thing. Without this brilliant ability to feel stress, humankind wouldn’t have survived. Stress is primarily a physical response. When stressed, the body thinks it is under attack and switches to ‘fight or flight’ mode, releasing a complex mix of hormones and chemicals such as adrenaline, cortisol and norepinephrine to prepare the body for physical action. This causes a number of reactions, from blood being diverted to muscles to shutting down unnecessary bodily functions such as digestion. There are two types of stress Eustress and Distress
- The reptilian brain, the oldest of the three, controls the body's vital functions such as heart rate, breathing, body temperature and balance. Our reptilian brain includes the main structures found in a reptile's brain: the brainstem and the cerebellum. The reptilian brain is reliable but tends to be somewhat compulsive. The limbic brain emerged in the first mammals. It records memories of behaviours both agreeable and disagreeable experiences, so it is responsible for our emotions and how we feel. The limbic brain is the seat of the value judgments that we make, often unconsciously, based on our past experiences The neocortex emerged in primates and now plays a dominant role. The neocortex responsible for the development of human language, abstract thought, imagination, and consciousness. The neocortex is flexible and has almost infinite learning abilities. The neocortex is also what has enabled human cultures to develop.
- Fight or Flight response - will eat me or will I eat it So when something happens to us or we feel threatened our reptile brain kicks in along with our emotional brain. We mentally have to engage our thinking brain - it doesn’t happen naturally. These days our unconscious brain can sometimes perceive our boss walking down the corridor as a sabre tooth tiger
- Stress in the workplace can affect every aspect of a business, from absenteeism rates to interpersonal relationships. It’s vital to recognise the signs of stress as early as possible so that actions can be taken before serious stress-related illness occur. The challenge that we face when spotting stress is that everyone experiences it in different ways, which contributes to stress manifesting in very different ways. How well a person copes with stress can depend on: how much they feel threatened by the stressor Their expectations as to how they will be able to cope Their actions they know they can take
- There are many factors at work that can indicate a potential problem. For an individual in the workplace, there will be changes; these changes can be physical, emotional, behavioural, or a combination of all three. Changes can include: Extroverts becoming withdrawn Becoming more accident prone Becoming short-tempered A dramatic change in weight Of course, we all experience ‘bad days’, so we are really talking about situations where people display these negative changes for a period of time (e.g. 5 days in a row). Looking at an organisation as a whole, there are also signs that a workforce are stressed. This can manifest itself as: High staff turnover Increased absenteeism and sickness levels Long-hours work culture Employees not taking their full holiday entitlement Low productivity and efficiency
- One of the difficulties with stress is that everyone experience stress in different ways. This contributes to stress manifesting itself differently. So it would be wrong to over generalise when giving advice on how to identify stress in others. However, what we can say is that because stress has negative effects, it will usually manifest itself one way or another. Stress targets the weakest part of our physiology or character; this will be the first area to present under times of stress.
- If you have low levels of patience or tolerance for others,
- if you are prone to headaches or eczema, this will flare up.
- Stress isn’t avoidable but it is manageable. A key action in order to minimise risk is to identify stress-related problems as early as possible, so that action can be taken before serious stress-related illness occurs.
- Made up of 3 aspects The ability to remain calm The ability to perform in difficult circumstances The ability to recover from setbacks
- Resilience is about having the confidence and the internal fortitude to deal with difficulties and solve problems. Its the ability to seperate the facts from the emotion Resilient people are: Able to adapt Resourceful hard and they have faith in themselves RESILIENT PEOPLE PRACTICE BRAVING
- Our mindset is what we believe deep down about ourselves, others and the world based on beliefs we have formed during our life
- You know and respect your boundaries. You know what’s ok and what’s not.You’re willing to say no. You respect other’s boundaries and when you’re not clear about whats okay and whats not you’re willing to ask You do what you say you will do. At work this means being aware of your competencies and limitations so that you don’t over promise and are able to balance competing priorities and deliver on commitments You own your mistakes, apologise and make amends You don’t share information or experiences that are not yours to share. You don’t buy in to gossip You choose courage over comfort. You choose what is right over what is easy. You choose to practise your values You can ask for what you need and others can ask you for what they need. We can talk about what we need and how we feel without judgement You extend the most generous interpretation possible to the intentions and actions of others