PRESENTATION TITLE GOES HERE Reaction Management Techniques for Reducing Stress … · 2020. 9....

PRESENTATION TITLE GOES HERE Reaction Management Techniques for Reducing Stress and

Increasing Creativity David Deming

Solution Technology

Presenter

Presentation Notes

Aristotle writing in the Rhetoric, suggested that Ethos, the Trust of a speaker by the listener, was based on the listener's perception of three characteristics of the speaker. the intelligence of the speaker (correctness of opinions, or competence), the character of the speaker (reliability - a competence factor, and honesty - a measure of intentions), and the goodwill of the speaker (favorable intentions towards the listener).” Speaker brief… Being raised as a southern gentlemen, my dyslexia has not prevented me from being able to multiply and comprehend extremely large numbers. I hope you find value and wisdom here and personally appreciate you spending time with me.

Reaction Management – David A. Deming © 2014 Solution Technology. All Rights Reserved.

Legal Notice

The material contained in this tutorial is copyrighted by Solution Technology and David A. Deming. The information and content within this presentation cannot be copied or used without written approval of Solution Technology. While this is a project of the SNIA Education Committee, the SNIA has no copyright of the intellectual property contained within the presentation. The SNIA has authorization to post this presentation on the official SNIA website without changes and inclusive of copyright notice.

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Abstract

Have you ever wondered why certain situations seem to “plug you in”? Have you ever said anything that you regretted? Are there situations at work or home that cause you to lose sleep, feel stressed or become irritable? During this session you will learn how the brain functions when confronted with rapid change, stressful situations or uncertainty. While our brain is a complex organism, you can learn simple techniques to access imaginative and creative resources to resolve stressful situations or complex problems. These techniques allow you to immediately lower your blood pressure, heart rate and respiratory system. Knowing how your brainwave frequencies impacts your ability to multitask, become single point focused, creative and intuitive will assist you in every aspect of your life. This seminar will introduce you to the basic technology of the brain, brainwave pattern characteristics and how you can access deep levels of creativity to solve complicated issues and relieve stress.

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Presenter

Presentation Notes

Brain management… The capacity to manage our brain state is even more important in our current economic climate. In times of rapid change, stress, or uncertainty, the portion of our brain called the Amygdala activates, generating a flight, fight, or freeze response. While this is essential for physical survival it works against the very response we may need - resourcefulness and creativity. Whether we are in stressful situations or not, we can influence our brainwave patterns to induce the state most suited to the situation at hand. High performing athletes know this well and have practices to induce the state of focus, intuition, or reflective action needed to excel.


We will discuss how…

We develop our individual psychological makeup Our filters affect our choices and how the length of our “choice gap” determines our response or reaction to life situations and events Different parts of the brain influences our decisions and choices Our brainwaves determine physiological changes in our body To manage stress through breathing and meditation Simple strategies can be used to make sound intelligent choices, increase your creativity and personal performance

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Presenter

Presentation Notes

Exercise 1 – transparency the bridge to trust Everyone find a partner Decide who is partner A Partner A raise your hand Partner B you will go first Introduce yourselves first name only where you are from: city and state or city and country something you have accomplished in your life that you are proud of


Behaviors

Ego

Emotions

Motives

Assumptions

Attitudes

Beliefs

Values

How we work… conceptually

Our individual psychological development

Everything starts with our unconscious core self Belief system development based on experiences and exposure to the world Values developed by what we think or are taught is the “right way” Assumptions based on our belief system, values and experiences Attitudes reflect our disposition Emotional development or lack there of provides unpredictable element Motives – our agenda, makes everything about us Behaviors determines how others see us Ego made up of our exaggerated sense of self-importance

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Core Self

Presenter

Presentation Notes

This information is a spin on the “concept of personality” or “the leadership onion” found in “The Leader Within” – Dr. Drea Zigarmi and Ken Blanchard, co-authors of Leadership and the One Minute Manager, Michael O’Connor co-founder of the Center for Managing by Values, and Dr. Carl Edeburn a 25 year veteran on management and leadership techniques. Deming has modified the onion concept to include how peoples emotions, motives, assumptions, and attitudes influence their everyday decisions and choices. Theses concepts are taken from personal leadership seminars that were developed and facilitated by Deming. Computer analogy… Every human has been given a basic operating system that allows them to function in a complex multi-dimensional world. If every person had the same OS and application programs, then a lot of interpersonal complexities are mitigated because of system interoperability built to industry standards. Because our OSs have Maslow-ian processor code remnants left over from our evolutionary process, our aggressive need to survive is filled with intense emotions that often derail normal daily program flow. Over time each person develops their own unchecked-untested software that adds additional processing layers. This process leads to a modified OS that is completely different than any other program running in the network. Any time we have a network filled with modified OSs running errant applications, something is bound to break.


Everyone has individual & unique filters…

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Behaviors

Ego

Emotions

Motives

Assumptions

Attitudes

Beliefs

Values

Core Self

Event Stimulus Incident

Response

Reaction

Positive Mode Conscious Choice

Negative Mode Unconscious Choice

Presenter

Presentation Notes

Positive and negative modes refer to the origin and focus of the energy from which the response or reaction arises. It does not describe how well you function in relation to the demands of the event. Responsible choice stems from confident, proactive, and relaxed energy. Results in behaviors that attempts to achieve, accommodate, or bring about some desired end state. Reaction choice stems from fearful, anxious, or tense energy. Results in behaviors that fend off, protect or cope with some immediate problem or threat. Computer analogy… The user sends input to the application. The user input passes through multiple layers of drivers, hopefully unchanged. However, each drivers layer was constructed in a vacuum with no testing and little feedback. Ultimately, the system determines the impact on its personal processing functions and returns a response or reaction. Reactions take shorter periods of time to process and by-pass multiple networking checking layers. Reactions typically use a last in – first out approach to processing input. Impact on network and external systems is typically not considered when in reactionary mode. Responses are sent to a processing queue for execution. All layers of the driver stack are utilized so processing overhead is extended. Impact on network workload and ability of external systems to handle response is analyzed and formulates a response. All responses are delivered with a conscious class of service meant to illicit enhanced network and external system impact. All reactions are delivered with an unconscious class of service with little regard to network and external system impact.


What’s the difference between responding and reacting?

Time Choice gap

Size of choice gap determines weather you’re in reaction or are being responsible Determines which part of your brain is engaged

Response -> Cerebral Cortex i.e. frontal lobs Reaction -> Amygdala

Stimulus

Response Time

Stimulus

React Time

Presenter

Presentation Notes

Human beings have the freedom and power to choose We are a product of choice, not necessarily nature (genes) or nurture (upbringing, environment) although they have a major influence on our personality and demeanor Our genes and culture may dramatically influence our choice, they do not determine our response Between stimulus and response there is a space In that space (time) lays our freedom and power to choose our response In those choices lay our growth and our happiness When upset or in reaction – set a physical anchor that will give you time to respond and not react Choice gap Freedom and power to choose Size of gap determined by: Genetic or biological inheritance Your upbringing Your present circumstances Computer analogy… It’s all about driver layers and whether they are utilized for system checks or bypassed. Each alternative has it’s advantages and disadvantages. Not all reactions are bad and the code exists for a reason (if we didn’t need it, then it wouldn’t have been purged in the last release). The problem is the fact that our reactions are fueled by previous programming stimulus that could have been misinterpreted or analyzed. Then that data is burnt into deep dark core memory cells. This is WORM storage that works like a massive virus container, that attaches the emotional data bits to most every reaction.


Amygdala

The amygdalæ, singular amygdala, from Greek, amygdalē, 'almond', 'tonsil', listed in the Gray's Anatomy as the nucleus amygdalæ

almond-shaped groups of neurons located deep within the medial temporal lobes of the brain in complex vertebrates

Stores painful and emotion-related memories Initiates memory storage in other brain regions based on emotional significance When engaged causes a fight, flight or freeze reaction 8

Presenter

Presentation Notes

The amygdaloid region of the brain (i.e. the amygdala) is a complex structure involved in a wide range of normal behavioral functions and psychiatric conditions. Not so long ago it was an obscure region of the brain that attracted relatively little scientific interest. Today it is one of the most heavily studied brain areas, and practically a household word. This article will summarize the anatomical organization of the amygdala and its functions. Studies in animals and humans have focused on pinpointing the specific brain areas and circuits involved in anxiety and fear, which underlie anxiety disorders. Fear, an emotion that evolved to deal with danger, causes an automatic, rapid protective response that occurs without the need for conscious thought. It has been found that the body's fear response is coordinated by a small structure deep inside the brain, called the amygdala.


Frontal lobes

Our emotional control center and home to our personality

Involved in motor function, problem solving, spontaneity, memory, language, initiation, judgment, impulse control, and social and sexual behavior

When our brain is “balanced” We are able to weigh our options Bring in our emotional reactions and use our intuition Make sound choices based on good judgment and understanding of the consequences

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When the amygdala is engaged…

Intense feelings takeover our Frontal Lobe Leads to impulsive reactions Poor judgment and decisions are made without planning and consideration of the consequences Causes a fight, flight or freeze reaction Triggers physiological reactions in our bodies

Speeds heart rate, raises blood pressure, freezes muscles, releases adrenaline

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Stimulus

Fight Flight

Freeze

Frontal Lobe

Presenter

Presentation Notes

Neuroscientists have shown that when confronted with danger, the body's senses launch two sets of signals to different parts of the brain. One set of signals, which takes a more roundabout route, relays information to the cerebral cortex, the cognitive part of the brain that explains in detail the threatening object or situation such as a big black car heading for you as you cross the street. The other set of signals shoots straight to the amygdala, which sets the fear response in motion, readying the body for quick action before the cognitive part of the brain comprehends just what is wrong. The heart starts to pound and diverts blood from the digestive system to the muscles for quick action. Stress hormones and glucose flood the blood stream to provide the energy to fight or flee. The immune system and the pain response are suppressed to prevent swelling and discomfort, which could interfere with a quick escape. And, as a preventive measure for similar confrontations in the future, the learned fear response is etched on the amygdala.


Why do we react?

We are metaphoric icebergs… 90% of the time we make are unconscious choices Even the best of us are subject to going on auto pilot (reacting) and making choices based on our past

Not the present circumstances Does not guarantee that we will always make great choices

It means we are responsible (accountable) for the choices we make It means taking an empowered approach to the consequences of our choices verses “being a victim of circumstances”

Is practicing responsible communication Being respectful towards others

Shows up in our actions and behaviors Requires the essential element of time which determines whether we make conscious or unconscious choices (STOP) - Step back, Think, Organize, and Proceed (T. Gallwey)

Presenter

Presentation Notes

STOP technique: Learn how to Step back, Think, Organize, and Proceed with a more conscious choice process, even in the most chaotic circumstances. (Timothy Gallwey)


Responsibility strategy…

When you feel like reacting or are ticked off STOP and count to 10

It takes at least 10 to 12 seconds for the physiological effects of the amygdala to subside

Breath Take full deep breaths, hold, exhale and hold – do not sigh Deep breathing slows reactionary impulses

It helps to set a physical anchor Pick a non-intrusive action that slows you down

Tap your thumb and index finger together Touch you watch Twirl a ring Touch your heart

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Presenter

Presentation Notes

STOP technique: Learn how to Step back, Think, Organize, and Proceed with a more conscious choice process, even in the most chaotic circumstances. (Timothy Gallwey)


Managing stress

It all starts with our brainwaves Faster brainwaves are used to multitask Slower brainwaves allow us to access our creativity and intuition You have to slow down to speed up

Performance = Potential – Interference (T. Gallwey) External interference: noise, people, circumstances… Internal interference: negative internal dialog, worrying

Plethora of techniques to manage external interference However the only thing we can really manage is our own internal resources

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Presenter

Presentation Notes

Timothy Gallwey In every human endeavor there are two arenas of engagement: the outer and the inner. The outer game is played on an external arena to overcome external obstacles to reach an external goal. The inner game takes place within the mind of the player and is played against such obstacles as fear, self-doubt, lapses in focus, and limiting concepts or assumptions. The inner game is played to overcome the self-imposed obstacles that prevent an individual or team from accessing their full potential. Fact: by simply closing your eyes you eliminate almost 95% of the external interference


Brainwaves are measured in Hz

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Delta 0-4 The SEAT of Empathy / Intuition / Gut-feel

Theta 4-8 The SEAT of Creativity /Inspiration / Memories

Alpha Bridge

Alpha 8-14 One-point focused

Beta 14-38 Multitasking

Bloo

d pr

essu

re &

hea

rt r

ate

High

Low

Activates: Parasympa-thetic System (rest & digest)

Releases Mood-enhancing hormones, OXYTOCIN (hormone of happiness)/ engages more creative LEFT-brain

Reverses stress-effect / feel more open and trusting

High-Beta activates: Sympathetic System (fight or flight)

Releases CORTISOL and ADRENALINE / engages RIGHT-brain for logical thinking

DRAINS Energy and affects Immune System

Presenter

Presentation Notes

The parasympathetic nervous system (PSNS) is a division of the autonomic nervous system (ANS), along with the sympathetic nervous system (SNS) and enteric nervous system (ENS or "bowels NS"). The ANS is a subdivision of the peripheral nervous system (PNS). ANS sends fibers to three tissues: cardiac muscle, smooth muscle, or glandular tissue. This stimulation, sympathetic or parasympathetic, is to control smooth muscle contraction, regulate cardiac muscle, or stimulate or inhibit glandular secretion. The actions of the parasympathetic nervous system can be summarized as "rest and digest" (as opposed to the "fight-or-flight" effects of the sympathetic nervous system). It is also quite the opposite for the sympathetic nervous system. Sympathetic and parasympathetic divisions typically function in opposition to each other. But this opposition is better understood as complementary in nature rather than antagonistic. For an analogy, one may think of the sympathetic division as the accelerator and the parasympathetic division as the brake. The sympathetic division typically functions in actions requiring quick responses. The parasympathetic division functions with actions that do not require immediate reaction. The main actions of the parasympathetic nervous system are summarized by the phrase "rest and repose" or "rest and digest" (in contrast to the "fight-or-flight" of the sympathetic nervous system). A useful acronym to summarize the functions of the parasympathetic nervous system is SLUDD (salivation, lacrimation, urination, digestion and defecation).


Meditation – what do you think of?

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Meditating Geek-style

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Meditation encompasses a wide variety of techniques

Meditative technique that directs the mind to a single focus, such as on the breath or a mantra Teaches an even handed, accepting awareness of whatever arises in the senses Heightens awareness of the sensations of movement, such as in walking or Tai Chi Generates a mental image, from simple crosses or complex symbols such as the elaborate mandalas of Tibetan Buddhism Cultivates a positive mood or beneficent outlook through the contemplation of such feelings as compassion for all people Seeks solace or solution to specific problems by turning negative emotions into positive energies

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Concentrative

Mindfulness

Movement

Visualization

Lovingkindness

Transformative

Source: “The Science of Meditation.” Time. August 4, 2003


Meditation practice has many benefits

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• Reduce blood pressure • Lower heart rate • Decrease psychological distress

• Has positive impact on healing of medical conditions such as psoriasis • Prevents relapse/recurrence of major depression • Boosts immune response, increasing antibodies after flu shot • Helps manage chronic pain

• Improve memory • Increase learning skills • Improve academic performance

• Increase positive affect • Increases adaptability • Decreases frustration • Increases in vigour and energy

• Decrease in beta waves, associated with logical thinking, multitasking • Increase in theta waves, associated with creativity • Increase intensity of alpha waves, associated with single-pointed focus

Reduce stress

Improve health

Heightened awareness

Positive affect

Impact on brainwaves


Building Blocks For Meditation

Sit in good posture Close eyes Relax body Focus on breath Move through any thoughts

Imagine a passing train

Visualize 19


Reducing stress…

Build a meditation practice Meditate once a week Don’t get discouraged – meditating takes practice

Start out small – really small Close your eyes for one minute

Focus on your breath and chest rising & falling

Just sit quietly for 2-3 minutes – do nothing forest, stream, backyard, bench, office

Walk, listen to music, read – meditation comes in many forms

Mindfully breath during stressful situations Concentrating on your breath reduces impact of amydala and minimizes reactions

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Presenter

Presentation Notes

At work take 5 minutes to close your eyes and simply concentrate on your breathing Do not suppress your thoughts – just let them come and then simply say “I will get to you when I’m done”


In closing…

We experience the world through uniquely defined beliefs, attitudes, and assumptions (filters)

All events pass thought these filters and influences our responses or reactions

Reactions are typically fueled by past life events Responses use in the moment situational problem solving

At times our brains work against us – amygdala attack It just wants you to survive – fight/flight/freeze Jump first then ask questions

Breathing is your ally to making sound responsible choices

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Presenter

Presentation Notes

Sometimes you have to slow down to speed up STOP – step back, think, organize, proceed Our reactions are fueled by past events and rarely have to do with the current situation You cannot burry anything deep enough for it to NOT impact you There is nothing wrong with our past, it’s what makes us who we are Due to the nature of how our brain functions, we have the tendency to allow past unresolved issues to impact our current choices


Speaker information

Please send any questions, suggestions, or comments on this presentation to [email protected] David Deming

President Solution Technology

9407 Mill St. Ben Lomond, CA 95005 http://www.soltechnology.com Telephone: 831-336-6000

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mailto:[email protected]


http://www.mobiusleadership.com/


Attribution & Feedback

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Please send any questions or comments regarding this SNIA Tutorial to [email protected]

The SNIA Education Committee thanks the following individuals for their contributions to this Tutorial.

Authorship History Name/Date of Original Author here: Updates: David Deming/2009 David Deming/2012 David Deming/2014

Additional Contributors Timothy Galway Carole Kammen


PRESENTATION TITLE GOES HERE Reaction Management Techniques for Reducing Stress … · 2020. 9....

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