15 - maintaining personal resilience Flashcards
Galluo on stress
stress now linked to all six leading causes of death: coronar heart disease, cancer, long ailments, accidents, liver disease and suicide.
75-90% of all doctor visits are currently for stress-related conditions.
23% reported feeling burnt out at work very often or always - 44% sometimes.
$125-190bn loss accounted for job burnout
CIPD on work days lost
131 million lost due to sickness absence in 2016 - 6.3 per person per annun. Increased year on year since 2013
Sitzeraldn tragedies
2013 - two board directors commited suicide within weeks of each other.
Pierre Wauthier (CFO of Zurich Insurance Group) - driven to despearation by chairman’s overbearing style
Schloter (CEO Swisscom) - experiencing intense conflict with new president
eustress
stress that has a positive impact on an individual
“post traumatic growth”
Responses to stress
irises narrow, blood vessels contract, heart starts beating faster, adrenal glands release adrenaline, body prepares for fight, flight, freeze
Stress can lead to
negative congitive, physical, emotional and behaviorual symptoms
Memroy problems, poor judgement, indecision, attention decifit, inefficiency, brain fog and sel-fdoubt
Chest pain, high blood pressure, immunosuppression, bodily aches and pains, indeigestions IBS, skin problems
Isolation, demotivation, insomnia, hypersomnia, increased alochol/stimulant intake and loss of humour
Southwick and Carney 10 point prescription for resilience
- look after physical condition
- develop and train in multiple areas (emot/phys/etc)
- postiive attitude and optimism
- dev coping strategies and using them
- cognitive flexibility and learning to reframe
- facing fears
- actively finding resilient role models
- recognising and developing signature strenghts
- strong moral compass
- supportive social networks
Reilience coping strategies - three basis
- problem-based
- appraisal-based
- emotion-based
Robertson and Cooper i-resilience model has four aspects
- confidence
- social support
- adaptability
- purposefulness
ancestral approach
principles and appraoches associated with healthy nutrition, exercise and sleep largely aim to recreate conditions that we evoved with on earth over millions of years
sugests mostly the side-effects of our modern lifestyles are creating chronic health epidemic
Sleep
In 1942, average American adult got 7.9 hours sleep - 2018 - 6.5 hours.
When clocks change in spring and autumn - incidence of heart attacks following days goes up 24% in spring and decreases by 21% n autumn”
“Crooked thinking” (7)
- catastrophising
- overgeneralising
- discounting the positive
- negative predictions
- mind reading
- black and white thinking
- taking things personally
Four main methods in developing self-esteem and self-confidence
- acknowledge one’s performance accomplishments
- use others’ success vicariously
- verbal persuasion
- emotional arousal
case study coffee breaks
rotas in large call centre - more efficient so no overlap between shifts and never meet peers in coffee breaks
Average customer call time went down (satisfaction remained stable), productivity boosted, saving company millions when overlapping coffee breaks factors into design - inform social sharing - reducing stress levels and less turnover.
CMI 2016 - quality of working life
“The thing that is causing people to get ill at work and adversely affect their quality of working life is line manager who are not socially and interpersonally skilled - they don’t have the soft skills that are needed”
