Science & Practice of Resilience - HR Indaba€¦ · 5 Categories, 15 skill sets Resilience...
Transcript of Science & Practice of Resilience - HR Indaba€¦ · 5 Categories, 15 skill sets Resilience...
© The Resilience Institute
Science & Practice of Resilience
Bounce, Grow, Connect & Flow
Ms. Njabulo SitholeCEO, The Resilience Institute SouthAfrica
16 October 2019
Employee Resilience TrainingMotivating based on the need
What problems are you facing in the workplace?
• Poor performance• Absenteeism• Misconduct• Safety compliance
• Trauma• Work stress• Family problems• Substance abuse
Need to develop:• emotional intelligence• Self-awareness• Self-expression• Assertiveness• Interpersonal skills• Empathy• Impulse control
Succeeding in VUCA• Leadership
development• Situational awareness • dealing with
• uncertainty• Information
overload• Lack of focus
Employee Resilience TrainingMotivating based on ROI
© The Resilience Institute
Bounce
Toughness
& recovery skills
Grow
Enthused by change
& challenge
Connect
Respect & care
for others & nature
Flow
Develop talents &
opportunities
Defining Resilience
© The Resilience Institute
Part 1Bounce & Recovery
Part 2Lifestyle Mastery
Part 3Performance Mindset
Learning Journey
❑ Define resilience
❑ Resilience Diagnostic review
❑ Resilience failure
❑ Bounce back
❑ Breath control
❑ Relaxation
❑ Health risk and vitality
❑ Exercise
❑ Sleep
❑ Nutrition
❑ Hazard ratios
❑ Integral daily practice
❑ Impulse control
❑ Emotional literacy
❑ Positivity
❑ Attention control
❑ Reframing
❑ Flow and performance
❑ Development planning
Resilience Develops Practical Skills
• Align talent with purpose & passion
• Be focused and flexible though change
• Work with empathy, respect & care
• Build emotional skills
• Master wellbeing and vitality
• Build deeper insight (self awareness)
• Be safe and calm
• Bounce fast in adversity
1
© The Resilience Institute
Toolkit for life
Evidence-based Practical Integral
© The Resilience Institute
Resilience Diagnostic & Development Framework
© The Resilience Institute
2
Biologicaldistress
Challenge
Fine skills down
115 bpm
Gross skills down
145 bpm
Biologicalrejuvenation
Relaxed Distress FailurePeakFlow
Yellow Red Grey Black
Lt. Col. David Grossman, On Combat, 2009
Performance Curve
Response to Challenge
© The Resilience Institute
2
© The Resilience Institute
Objectives of Resilience
Insight
Mastery
Empathy
Influence
Resilience App
measure
The Resilience Diagnostic measures 11 categoriesand 60 factors of resilience. Includes dynamic self-coaching.
learn
Over 34 micro-learning videos covering the science and practice of resilience.
achieve
Goal Keeper enables users to track keyresilience goals using a simple emoji rating system.
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Your Results
n= 27
Resilience Ratio:1.55
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Distribution
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Factors
© The Resilience Institute
© The Resilience Institute
Part 1
Bounce &
Recovery
Busyness… 4
State of overload, agitation, mindless busyness
Loss of attention, boredom, worry
Loss of energy, avoidance, isolated
Indifference, self-neglect, fatigue
Stress symptoms, sleep problems, illness
Loss of interest, sadness
© The Resilience Institute
Overwhelms the mind… 4
State of overload, agitation, mindless busyness
Loss of attention, boredom, worry
Loss of energy, avoidance, isolated
Indifference, self-neglect, fatigue
Stress symptoms, sleep problems, illness
Loss of interest, sadness
© The Resilience Institute
© The Resilience InstituteFrom: Shai Danziger, Jonathan Levavb and Liora Avnaim-Pessoa,PNAS, February, 2011
Tea break
That 3pm
meeting?
Lunch break
Case starttime
Pro
po
rtio
n f
avo
rab
led
eci
sio
nJudges and Parole Granting
And depletes emotion… 4
State of overload, agitation, mindless busyness
Loss of attention, boredom, worry
Loss of energy, avoidance, isolated
Indifference, self-neglect, fatigue
Stress symptoms, sleep problems, illness
Loss of interest, sadness
© The Resilience Institute
Reducing engagement… 4
State of overload, agitation, mindless busyness
Loss of attention, boredom, worry
Loss of energy, avoidance, isolated
Indifference, self-neglect, fatigue
Stress symptoms, sleep problems, illness
Loss of interest, sadness
© The Resilience Institute
Becomes suffering… 4
State of overload, agitation, mindless busyness
Loss of attention, boredom, worry
Loss of energy, avoidance, isolated
Indifference, self-neglect, fatigue
Stress symptoms, sleep problems, illness
Loss of interest, sadness
© The Resilience Institute
Disabled, depression, illness... 4
State of overload, agitation, mindless busyness
Loss of attention, boredom, worry
Loss of energy, avoidance, isolated
Indifference, self-neglect, fatigue
Stress symptoms, sleep problems, illness
Loss of interest, sadness
© The Resilience Institute
Rapid Bounce 4
Simplify: what is the one key task to attend to
Be disciplined about defining and completing each activity. Removedistractions
Refresh: notice the mind drift and take a break
Stretch, coffee, break, low carb snack, walk about, get in sun or fresh air
Connect: notice withdrawal and seek a safe connection
Talk to someone, call a friend, take time for yourself
Renew: be firm about taking defined renewal steps
Get to sleep early, long weekend with no devices, well-being initiatives, massage
Seek help: define and understand the symptoms
Clear diagnosis, counselling, exercise, yoga, massage, meditation and sleep
Get help: must define and understand your situation
Diagnosis, counselling, positivity, reframing, exercise, sleep, support and medication
© The Resilience Institute
Tactical Calm
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Not calm: take a deep breath?
o Diaphragm tense
o Lungs overinflate
o CO2 is “blown off” (alkalosis)
o Heart accelerates – BP up
o Vagus “OFF”, Sympathetic “ON”
o Mind disabled
o Social engagement system “OFF”
© The Resilience Institute
When in doubt – breath out!
o Diaphragm relaxes
o Lungs empty properly
o CO2 increases (calms)
o Heart slows - coherence
o Vagus nerve activates
o Mind calms
o Social engagement system “ON”“Gooooosefraaaahhbaaaa”
Anger Management
Nicholson, Sandler (2003)
© The Resilience Institute
Diaphragm: the foundation of effective breathing
INHALATION
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EXHALATION
Lower ribs and belly expand outwards
Lower ribs and belly contract inwards
Tactical calm
© The Resilience Institute
5
Increase VagalTone
o Lengthen your spine – sit or stand light and long
o Inhale gently and bring attention to yourbelly
o Breath out long and slow (5s) with a slight pause (2s)
o Inhale low and slow (3 to 5s)
o Repeat as needed breathing through nose
o Anchor on positive state, loved one or goal
o Focus attention back on the drama at hand
Calming down to power up
© The Resilience Institute
o Relaxing into sleep
o Morning practice of mental preparation
o Periodic breaks
o Smart switching between home and work
o Refresh in tense meetings
o Bringing calm presence to your leadership
o Finding the space to be attentive and caring
o Being effective in resolving conflict
Biological
distress
Challenge
Fine skills down
115 bpm
Gross skills down
145 bpm
Biological
rejuvenation
Relaxed Distress FailurePeakFlow
Yellow Red Grey Black
Lt. Col. David Grossman, On Combat, 2009
Response to Challenge
Biological Measures
© The Resilience Institute
• Pulse
• Breath rate
• Blood pressure
• Heart rate
variability
• Muscle tension
• Skin conductance
• Cortisol /DHEA
• Brain blood flow
© The Resilience Institute
Part 2
Lifestyle
Mastery
The organisational cost of insufficient sleep
© The Resilience Institute
High QualityLeadership Mental capacitiesaffected by sleep
Results orientation Atte
ntion
Con
centr
ation
Solving problems Creativity
Development of
insight Pattern
recognition
Seeking differentperspectives Learning and
memory
Decision
making
Supportingothers Emotional reactions
Socioemotional processing
Developing trusted
Nick van Dam, Els van der Helm, McKinsey, Feb 2016
3 Steps to mastering sleep
1. LengthHow much sleep do I need to
secure?
2. TimingWhen should I fall asleepand
wake up?
3. QualityHow do I secure quality
sleep?
© The Resilience Institute
Clock and timing (C)
2.30pm Best Coordination
3.30 Fast reactions
9pm Melatonin
4am Lowest temp
6.45 BP rises
8.30 Bowels start
9 Testosteronepeaks
10 Peak alertness
Cortisol
Growth Hormone
Testosterone
Apapted from: Environ Health Perspect, National Institute of Environmental Health, 2010
Warm, active 5 CVD & powerpeak & alert
6.30 High BP & Temp
Cool, dark andquiet
1.6 degree Temp drop
© The Resilience Institute
Sleep Quality (U)
Awake
Stage 2.
Stage 3.
Stage 4.
22h00 06h00 08h00
REM (dream) Sleep
Deep (slow wave) Sleep
24h00 02h00 04h00
REM
Stage 1.
Challenges: Desynchronised, blue light Anxiety, hypervigilance, stimulationLight, sound, toowarm Snoring, asthma Depression
© The Resilience Institute
Key sleep practices
Sleep tipso 10 Small, early dinner, no
caffeine after 2pm, limit alcohol
and protein
o Cool down phase before sleep,
relax into sleep
o Cool, dark and quiet bedroom
with no technology
o Exercise early in day –
including strength/speed
7-8hours
Repay sleep debt
by going to bed
early
Commit to
regular wake up
dawn blue light
Powernap – 15
minutes after
lunch?
Discover your
circadian
rhythm
© The Resilience Institute
Exercise: five forms of fitness 7
© The Resilience Institute
Nutrition 12
o Veggies and Fruit – 9+3 serves a day
o Low glycaemic living (cut refined carbs)
o Balance protein, carbohydrate & fat
o Healthy fats are good
→ Explore ketogenic diets and fasting
o Enjoy with loved ones
© The Resilience Institute
Vitality and daily practice
© The Resilience Institute
14
Morning practice Daytime practice Evening Practice
7 to 8 hours quality sleep and
aligned with rhythms
30 minutes exercise daily, include
one session of strength or speed
work/week
Smart switch from
work to
family/private life
Wake up at the same time each
day even weekends.
Lunch of fish (tuna) turkey or
chicken with leafy greens, beans
and tomato
Create some play time and plan
an early dinner
Stretch out, balance, core and
train your mind (contemplative
practice)
Sneak in a 10 minute powernap –
do this in car or chair
Mixed veggies, small amounts
of protein, enjoy a bit of fat!
Breakfast including protein: egg,
mushroom, spinach. Greek
yoghurt, nuts and blueberries
A midafternoon snack –
nuts, avocado, fruit
Cool down: avoid screen time 90
m before bed, engage with
family, intimacy or reading
Flow-time: attend to mission
critical task. Protect your time,
prepare well. Execute to
completion.
Periodic rejuvenation with
stretch, biofeedback and
micro-breaks
Always relax your body
fully.
Engage diaphragm. Gratitude.
© The Resilience Institute
Part 3
Performance
Mindset
© The Resilience Institute
Impulse Control 15
Amygdala Hijack1. Trigger
2.Instant Reaction
3.Strong Emotion
4.Feeling of regret
Impulse control competence 15
1. Zip it!
2. Breathe out
3. Respond calmlyand firmly
Make it a habit (no bad hair days)
Susan Scott, Fierce Conversations, 2002
So
ph
istic
atio
n
© The Resilience Institute
Primary emotions
© The Resilience Institute
412 Emotions
© The Resilience Institute
Benefits of positivity 17
o Cognition
→ Scope of attention
→ Broadens behavioural options(choice)
→ Intuition andcreativity
Martin Seligman, Barbara Fredrickson, Richard Davidson.
www.positivityratio.com
o Physical
→ Reduce CVD risk (heart, stroke)
→ Lower cortisol, better immunefunction
→ Resistance to Rhinovirus
→ Reduced pain
→ Increased longevity
o Emotional
→ Resilience to adversity
→ Happiness
→ Empathyand social success
© The Resilience Institute
Destructive emotions 17
Anger
© The Resilience Institute
Sadness
Fatigue
Craving
Fear
Road rage
Chronic frustration Family violence
TVFast food Smart drugs
DepressionWithdrawalLoneliness
Tired & exhausted DullBored
AnxietySleep disorder“Stress”
Emotional combat 17
Anger
Sadness
Fatigue
Craving
FearSpinoza, Ethics,1600’s
Buddhism
Looking for Spinoza, Damasio, 2003
Destructive Emotions,Daniel Goleman, 2002
Seligman, 2008, 2011
Ekman, 2008
Fredrickson, 2009,2012
Davidson, 2012
Passion
Compassion
Calm
GratitudeRejoicing
© The Resilience Institute
Flexing your emotions
Anger
© The Resilience Institute
Compassion
Attention Control 19
PAST NOW FUTURE
SAD / ANGRY
CONTENTMENT
FEARFUL
HOPETransient hypofrontality
Exhalation and pause
Energise
Witness
Accept present
Interupt patterns
© The Resilience Institute
Criteria for finding flow 28
1. Clear goals
2. Immediate, direct
feedback
3. Match challenge with
skill
4. Sense of personal
control
5. Focused concentration
on task
6. Deep engagement or
absorption
7. Quiet mind (action &
awareness merge)
8. Time distortion
(compression or dilation)
Lack of awareness of
Conditions for flow
Variable:
Microflow
Vs.
Macroflow
© The Resilience Institute
APATHY
WORRY
ANXIETYAROUSAL
CONTROL
RELAXATION
BOREDOMSkill
Challenge
Source: Mihaly Csikszentmihalyi, Good Business, 2003
© The Resilience Institute
FLOW
Finding flow 29
1. A professional in flow can
be 500% more productive.
2. Flow can doubleteam
productivity.
McKinsey Quarterly, Jan 2013
From: Flow Genome Project Steven Kotler, Jamie Wheal Stealing Fire, 2017
Flow in a team
a. Tactical calm
b. Personal mastery
c. Impulse control
d. Empathy
e. Situational agility
1. Face-to-face 2. Short burst 3. Even spread
© The Resilience Institute
5 Categories, 15 skill sets
Resilience categories Practical resilience skills
Be kind, with wisdom, to others (altruism)
Find opportunity to use your skills creatively
Build self-confidence and presence
Reframe challenges into opportunities
Work hard to be in the present (attention)
Notice your thinking (mindfulness)
Build constructive emotions (positivity)
Develop empathy for others
Develop emotional insight and restraint
Clarify your non-negotiables (daily practice)
Invest in exercise, strength training, stretching
Master sleep and recovery
Learn breath control / tactical calm / meditation
Build insight into your biological states
Rapid Bounce from adversity
© The Resilience Institute