Women @CT Resilience follow up session

Gaynor ParkinManaging Director

Staying sane and performing well under pressure excel and thrive

Overview for today

Impact of pressure on performance role of our physiology and neurochemistryWhat factors improve resilience?Improving recovery and performance

Performance under pressureWhat happens when pressure high?

Post it note exercise. Draw traffic light on white board!!

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Gaynor Parkin Stress and Resilience4Explain physiological nature of stress response ~ fight / flight ~ fantastic for physical threats Stresses have changed ~ stress response hasnt

Talk about physiological side in relation to day to day symptoms ~

However, what we also have to acknowledge is that Stress is a given the nature of our work, the multiple roles we take on, the complex fast paced communications were faced with, often its related to things that we have very little control over their nature, occurrence, frequencyAnd, often the things that cause us stress are the things that we have very little control over the people we deal with on a day to day basis, our commute to work, etc

For your group: different working styles of different judges and workload being out of your control

Focusing solely on stress management, debriefing, and other remedial interventions (based on the presumption that stress will inevitably lead to harm), can inadvertently lead us to focus on the very things that we have the least control over things that sit outside of our circle of influence the people we deal with day to day, the fastballs that come at us, the clashes between the demands of the roles we have in life. And, this in turn can cause anxiety frustration and worry, leading in a downward spiral.

Flight or fight

Gaynor Parkin Stress and Resilience5Explain physiological nature of stress response ~ fight / flight ~ fantastic for physical threats Stresses have changed ~ stress response hasnt

Talk about physiological side in relation to day to day symptoms ~

However, what we also have to acknowledge is that Stress is a given the nature of our work, the multiple roles we take on, the complex fast paced communications were faced with, often its related to things that we have very little control over their nature, occurrence, frequencyAnd, often the things that cause us stress are the things that we have very little control over the people we deal with on a day to day basis, our commute to work, etc

For your group: different working styles of different judges and workload being out of your control

Focusing solely on stress management, debriefing, and other remedial interventions (based on the presumption that stress will inevitably lead to harm), can inadvertently lead us to focus on the very things that we have the least control over things that sit outside of our circle of influence the people we deal with day to day, the fastballs that come at us, the clashes between the demands of the roles we have in life. And, this in turn can cause anxiety frustration and worry, leading in a downward spiral.

When is flight or fight useful??When do you want high adrenalin?

When is flight or fight not useful?

Flight or fightUseful for motivation and peak performance

Gaynor Parkin Stress and Resilience8Explain physiological nature of stress response ~ fight / flight ~ fantastic for physical threats Stresses have changed ~ stress response hasnt

Talk about physiological side in relation to day to day symptoms ~

However, what we also have to acknowledge is that Stress is a given the nature of our work, the multiple roles we take on, the complex fast paced communications were faced with, often its related to things that we have very little control over their nature, occurrence, frequencyAnd, often the things that cause us stress are the things that we have very little control over the people we deal with on a day to day basis, our commute to work, etc

For your group: different working styles of different judges and workload being out of your control

Focusing solely on stress management, debriefing, and other remedial interventions (based on the presumption that stress will inevitably lead to harm), can inadvertently lead us to focus on the very things that we have the least control over things that sit outside of our circle of influence the people we deal with day to day, the fastballs that come at us, the clashes between the demands of the roles we have in life. And, this in turn can cause anxiety frustration and worry, leading in a downward spiral.

Role of stress hormonesAdrenalin

Cortisol

Impact of stress on brain function

Impact of stress on brain functionAmygdala hijackWhat happens?

Role of amygdalaCentre of brainRegisters strong emotionsActivates flight or fightHard to over-ride by thinking

Impact of stress on brain functionAmygdala hijackPrefrontal cortex function impairedTherefore executive function not optimal

Impact of stress on brain functionWhen do you want amygdala on ?When dont you?What about in teams?

What does this knowledge mean for improving performance?

What does this knowledge mean for improving performance?Notice when flight/fight kicks inIs it useful?If not wind adrenalin response downRecovery and resilience

Balancing Stress and Recovery

Recovery and resilience:

Bouncing backAbility to adapt well under pressureCapacity to thrive despite pressures

Scientific researchChild developmentTrauma post traumatic growthNeurosciencePositive Psychology

Scientific researchChild developmentTrauma post traumatic growthNeurosciencePositive Psychology

What factors promote resilience?Physical fitness and recovery role of stress hormonesMeditation/MindfulnessEmotion regulation skillsExperiencing positive emotions

What factors promote resilience?Cognitive flexibilityRealistic optimismProblem solving skillsConnectedness

Building blocks of recoveryPhysicalMentalEmotional

Physical recovery

Sleep wellEat wellLess caffeine/alcoholExercise

Mental recovery

OscillationBreaksFocus on one thing.!!

Emotional recovery

Holidays, long weekends, days offActivities that replenish usPositive emotions

Positive emotions boost recoveryUndo negative emotions (recovery)Fuel physical recovery from stressImprove optimismImprove executive function

Positive emotions boost recoverySerotonin levels rise cool, calm, upbeatCortisol levels drop

Positive emotions improve team performanceHow?What increases the experience of positive emotions in teams?

Recovery ideas

What gets in the way of recovery?What helps to make it happen?How do we make recovery a priority?

Balancing Stress and Recovery

Making recovery a habitSet up no-fail habits and routinesRecruit supportMake it a team priority

Making recovery a habitPlan aheadMarathon or sprint?Make it a team priority

Has the strategy worked?Less physical tension?Improved cognitive focus?Reduced intensity of emotion?What action may be required?

Thank-youOther questions?