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‘Hard-wired for hard times’
‘Stress At Work – the organisation, the person and the legal requirements’
CIPD Conference, Peterborough 24th November 2011
Guy Longshaw
Guy LongshawWellbeing and Performance ConsultingCareer and Business CoachingWorkplace Mediation
Agenda
● Introductions – who are we?
● Think about stress management in your organisation and get an
idea what others are doing
● How and Why are we ‘Hard-wired for hard times’ and how do our
hearts and brains interact? (and ‘So what?’…)
● Share some simple tools and techniques for you personally and
perhaps for your colleagues
Proactive wellbeing in organisations…
● Employee Assistance Programmes (EAP’s)
● Leadership and Management training programmes – stress management / resilience / energy management / mindfulness (workshops, 1:1, on-line)
● Awareness sessions, intranet information, internal comms initiatives
● ‘Healthy eating’ options
● Fruit and ‘low GI’ snacks in meetings
● Gym membership discounts / free gyms on site
● Walking clubs / competitions
● Sponsored team active events
● Sports / social clubs
● Leaders leading by example
● Work-life balance champions
● A real commitment to excellence in people management(!)
● And..? What else?
A model of Resilience
Personality(strengths and vulnerabilities)
Proactive coping Sources of pressure
Resilience
Stress
Pressure, coping, resilience, energy…
● A simple model of resilience
● Four dimensions of personal energy
● Three common ways of dealing with pressure:
1: Overindulgence (aka avoidance)
2: Self-care (exercise, diet, relaxation, sleep, me-time, WLB etc)
3: Changing our:
- Attitude
- Perspective
- Point of view
- Focus of attention
How we ‘perceive’ things
What we choose to ‘attend to’
‘Hard-wired for hard times…’
Thalamus
BehaviourPhysiology
Immunology
Cortex
Amygdala
The stress response: ‘false alarm’?
Thalamus
BehaviourPhysiology
Immunology
Cortex
Amygdala
What are your ‘false alarms’?
Personal energy audit
● Mark Twain quote on trauma
● Our mind translates our experience of the world into happiness or suffering
● It can be our best friend or our worst enemy
● My energy audit exercise
● Take 5 mins to complete, then a few mins discussion…
The Heart Brain Relationship● The heart has its own complex nervous
system – the “Heart Brain”.
● The heart sends far more information to the brain than the brain sends to the heart.
● The heart signals especially affect the brain centers involved in decision- making, creativity and emotional experience.
● The heart ‘communicates’ through nerves and physically and through hormones and electromagnetically
● It is the ‘clock with the biggest pendulum’
The role of the heart…
Heart Rate Variability (HRV)
0.859 sec. 0.793 sec. 0.726 sec.
70 BPM 76 BPM 83 BPM
The role of the heart…
HEA
RT R
ATE
(BPM
)
Seconds
HRV = The Heart Rhythm
8 10 12 14 16 18 20 22 24
FRUSTRATION
HEA
RT R
ATE
HEA
RT R
ATE
TIME (SECONDS)
Heart Rhythms
100 –
90 –
80 –
70 –
60 –
50 –
100 –
90 –
80 –
70 –
60 –
50 –
1 50 100 150 200
APPRECIATION
Why bright people do stupid things…
Cortical inhibition: Cortical facilitation:
Increased amygdalaactivity
Decreased amygdalaactivity
Decreased cortexactivity
Increased cortexactivity
[c.HeartMath and The Authentic Organisation]
DHEAcortisolPositiveEmotion
NegativeEmotion
Submission/despair
Vicious Cycle
The Chemistry of Resilience
Virtuous Cycle
Success/well being
High Cortisol vs Low DHEA correlations
● Accelerated aging (Kerr et al., 1991; Namiki, 1994)● Brain cell death (Kerr et al., 1991; Sapolsky, 1992)● Impaired memory and learning (Kerr et al., 1991; Sapolsky, 1992)● Decreased bone density; increased osteoporosis (Manolagas, 1979)● Reduced muscle mass (Beme, 1993)● Reduced skin growth and regeneration (Beme, 1993)● Impaired immune function (Hiemke, 1994)● Increased blood sugar (DeFeo, 1989)● Increased fat accumulation around waist and hips (Marin, 1992)● Obesity (Marin 1992)● Diabetes (Nestler 1992)● Hypertension (Shafagoj 1992)● Heart Disease (Barrett-Connor 1986)● Cancer (Bhatavdekar 1994)● Alzheimer’s (Nasman 1995)
[HeartMath]
16©HeartMath 2009
Less this and more this!
SympatheticHigh Heart Rate / Challenge
Stress Resilience
Low Heart Rate / RelaxationParasympathetic
Neg
ativ
e E
mo
tio
n Po
sitive Em
otio
n
LOW
PE
RF
OR
MA
NC
E
cortisol DHEA
©HeartMath 2009 & The Authentic Organisation 2010
FrustratedAngryPanickedTenseDefensiveFearfulAnxious
FrustratedAngryPanickedTenseDefensiveFearfulAnxious
Loss of interestCynicalDepressedExhaustedDefeatedHopelessSad
Loss of interestCynicalDepressedExhaustedDefeatedHopelessSad
DynamicPassionateEngagedConnectedHopefulAlignedEnergised
DynamicPassionateEngagedConnectedHopefulAlignedEnergised
Cool under pressureIn “flow”ContentedRelievedMellowRelaxedPeaceful
Cool under pressureIn “flow”ContentedRelievedMellowRelaxedPeaceful
The emotional landscape
Emotional landscape audit…
● AT WORK what percentages of your time do you spend in each quadrant?
● AT HOME what percentages of your time do you spend in each quadrant?
● So what? What’s behind these differences? Which things do you have some control over?
● Discuss…
Back to your energy audit (bucket)…
● NOW – revisit your personal energy audit:
- On the PLUS (+) side: what could you do more of / more effectively and what else could you do in addition on this side?
- On the MINUS (-) side: which small holes can you ‘fix’ completely? What can you do to ‘slow the flow’ out of the bigger holes
- [HINTS: 1. less overindulging? 2. more self-care? 3. change how you ‘look at’ things / what you choose to ‘look at’?]
● FEEDBACK…
● Tip: Awareness is key for energy management. How’s my energy level? Why? Which dimension?
Example content for stress management / personal resilience programmes
● This stuff and…
● Breathing
● Creative visualisation
● Mindfulness
● Aligning values – personal / corporate
● Positive psychology…eg strengths, PERMA, ABC, optimism etc etc
● Energy management – awareness and tools in all four dimensions; physical, emotional, mental, spiritual. 1:1 coaching…
● Overall – ‘ASTARS’:
- Awareness
- Simple Tools
- Actions
- Resolve
- Sustainability
Thanks
Guy Longshaw- Wellbeing and Performance Consulting- Career and Business Coaching- Workplace [email protected] - 07525 021878 - http://uk.linkedin.com/in/guylongshaw