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8/09/12
1
2012 conference
Dr Michael Carr-Gregg Child and Adolescent Psychologist
The secrets of a happy, healthy resilient staff
v
Are you a stressed
Business Manager?
Only 20% of adults report
they are flourishing (Keyes 2002)
FLOURISHING = PERMA
• positive emotion
• engagement
• relationships
• meaning
• accomplishment
The opposite of a flourishing organization is a withering
organization.
What about staff mental health?
Research has shown:
� a clear link between staff mental health and student mental health and wellbeing
� the importance of having functional adults in schools as role models and the key adult for many students
� the enormous impact on classroom learning of individual teachers and their feelings of self-confidence and efficacy.
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Males comprised
approximately 77% of suicide deaths for 2010 (1,816 deaths compared to 33% females 545 deaths for females). suicide deaths in 2009 (4.9 per 100,000).
� the highest age-specific suicide rate for males in 2010 was observed in
the 40-44 year age group (27.7 per
100,000), with the lowest in the 15-19 age group (11.4 per 100,000).
The Eggs in a Basket Test 30 Eggs
1 egg = 1 unit of your life’s energy
SELF FAMILY WORK
10 10 10
Don’t do this!
SELF FAMILY WORK
5 10 15
What many in Education tell me is their life!
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SELF FAMILY WORK
15
10
5
Sign of good psychological health !
How do we put 15 eggs in our own basket and make our organisation flourish?
L
So what are the secrets of positive psychology that
help us flourish?
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Life Laws I have found helpful
� Life is not Fair
� Random and chaos happens in the universe
� Everyone’s got something going on - Some peoples’ issues are more visible than others, but everyone, it turns out, is dealing with something.
� Don’t worry about dying - No need to waste your next breath waiting for the last one. When it’s your time, it’ll be your time. In the meantime, live.
Essential life advice 1
8 secrets of happiness
� Write down once a day 3 or 4 things for which you are currently thankful
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I phone app PROFESSOR SElIGMAN
Essential life advice 2
Volunteering Information Service on 8327 8500 for a list of organisations
that frequently engage young volunteers.
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Essential life advice 3
“...There is nothing either good or bad - but thinking makes it so” Hamlet (Act II - Sc. II) William Shakespeare
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My list of how I came to think about it differently
1. Died quickly – no suffering 2. Died in Africa a country he loved 3. Died doing what he loved 4. He had the pleasure of having me as a brother 5. His memory will live on in his two boys
Essential life advice 4
•
• Thank a mentor - if there is someone whom you owe a debt of gratitude for guiding you at one of life's crossroads
express your appreciation in detail and in person.
Essential life advice 5
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Savouring
Savouring
Savouring
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Savouring
Savouring
Essential life advice 6
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Essential life advice 7
� For millions of years our brains thrived under constant motion
� If we sat around for even a few minutes we could become someone’s lunch
� We walked up to 19.3 kilometres a day
� Cars, couches and cubicles have replaced walking
In 18 studies of older adults, exercise groups outperformed sedentary groups every time
Colcombe, S and Kramer, AF (2003), Fitness effects on the cognitive function of older adults: a meta-analytic study , Psych Sci 14: 125 - 130
ability to selectively attend to specific stimuli and problem-solving ability
Colcombe, S and Kramer, AF (2003), Fitness effects on the cognitive function of older adults: a meta-analytic study , Psych Sci 14: 125 - 130
detection, search and attentional tasks.
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Colcombe, S and Kramer, AF (2003), Fitness effects on the cognitive function of older adults: a meta-analytic study , Psych Sci 14: 125 - 130
ability to manipulate or transform visual and spatial information
Among 27 yo, a 12 week exercise program showed what happens to brain
function when you start and stop
Harada, T. et al (2004) Jogging improved performance of a behavioral branching task: implications for prefrontal activation Neuroscience Research 49: 325 - 337
Aerobic or strength better for brain?
Kramer, AF et al (1999) Aging, fitness and neurocognitive function Nature 400: 418 - 419
The best way to prevent dementia
Rovio, S. et al (2005) Leisure-time physical activity at midlife and the risk of dementia and Alzheimer's disease Lancet Neurology 4: 705 - 711
Nine secrets of a good night’s
sleep�
1. Dim lights/Implement a routine
2. Don’t exercise before bed
3. Cool down 4. Avoid cat naps 5. Minimise
anxiety 6. Avoid
stimulants. 7. Warm & soothing
drinks
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Essential life advice 8
Where do we find 'meaning and purpose'? It might be our
religious faith, being part of a political or environmental
movement or doing so meaningful that it makes a
difference.
There are many different ways of finding meaning in our lives.
� through experiences (often difficult ones)
� deep reflection
� others from loving and being loved
� others just from the way they choose to approach other people and the world around.
Great EFFORT TO FIND MEANING
http://www.youtube.com/watch?v=EA5C-1N_r1w&feature=plcp
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Essential life advice 9
Essential life advice 10
Essential life advice 11
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Raffles Hotel, Singapore
Essential life advice 12 The importance of positive cognitions
Self Talk
You are constantly
thinking about and interpreting
the situations you find
themselves in.
Thinking errors
� are irrational patterns of thinking that cause you to feel bad, and sometimes to act in self-defeating ways. � Black-and-white thinking � Filtering � Personalising � Mind-reading � Catastrophising � Overgeneralising � 'Can't standitis’
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Do you get angry, irritated and annoyed by one or more parent
from time to Time?
Parenting
There is no such thing as a perfect parent
Teach them to recognise and challenge thinking errors
� Black-and-white thinking - Look for shades of grey
� Filtering – consider the whole picture
� Personalising – it’s not always about you
� Mind-reading - Don't assume that you know what others are thinking
� Catastrophising – Decatastrophise
� 'Can't standitis’ - Accept that frustration is a normal part of life, and that we can't always get what we want
8 secrets of happiness
� Write down once a day 3 or 4 things for which you are currently thankful
Action No 1
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these should be both systematic and random
Practice acts of kindness
Action No 2
� Pay close attention to momentary pleasures and wonders.
Action No 3 Savour life's joys
Action No 3
Savouring
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Savouring
Savouring
Savouring
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Savouring
�
� Invest time and energy in family and friends
Action No 4
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�
� Develop strategies to cope with stress and hardships - positive self talk
Action No 5
Action No 6
Take care of your body – sleep, exercise, stretching
•
• Thank a mentor - if there is someone whom you owe a debt of gratitude for guiding you at one of life's crossroads express your appreciation in detail and in person.
Action No 7
� Learn to forgive - let go of anger and resentment by writing a letter of forgiveness to a person who has hurt or wronged you..
Action No 8
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115
Lord Richard Leyard
115
117
10 keys to happier living
117 118
10 keys to happier living
118
119
10 keys to happier living
120
10 keys to happier living
120
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121 121 122 122
123 123 124 124
125 125 126 126
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Raffles Hotel, Singapore http://www.43things.com/