science & practice of resilience - hr indaba€¦ · 5 categories, 15 skill sets resilience...

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

Bounce

Toughness

& recovery skills

Enthused by change

& challenge

Connect

Respect & care

for others & nature

Develop talents &

opportunities

Defining Resilience

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

Toolkit for life

Evidence-based Practical Integral

Resilience Diagnostic & Development Framework

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

Objectives of Resilience

Insight

Mastery

Empathy

Influence

Resilience App

measure

The Resilience Diagnostic measures 11 categoriesand 60 factors of resilience. Includes dynamic self-coaching.

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.

Your Results

Resilience Ratio:1.55

Distribution

Factors

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

Overwhelms the mind… 4

Tea break

That 3pm

meeting?

Lunch break

Case starttime

nJudges and Parole Granting

And depletes emotion… 4

Reducing engagement… 4

Becomes suffering… 4

Disabled, depression, illness... 4

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

Tactical Calm

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”

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)

Diaphragm: the foundation of effective breathing

INHALATION

EXHALATION

Lower ribs and belly expand outwards

Lower ribs and belly contract inwards

Tactical calm

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

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

• Pulse

• Breath rate

• Blood pressure

• Heart rate

variability

• Muscle tension

• Skin conductance

• Cortisol /DHEA

• Brain blood flow

Part 2

Lifestyle

Mastery

The organisational cost of insufficient sleep

High QualityLeadership Mental capacitiesaffected by sleep

Results orientation Atte

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?

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

Sleep Quality (U)

Stage 2.

Stage 3.

Stage 4.

22h00 06h00 08h00

REM (dream) Sleep

Deep (slow wave) Sleep

24h00 02h00 04h00

Stage 1.

Challenges: Desynchronised, blue light Anxiety, hypervigilance, stimulationLight, sound, toowarm Snoring, asthma Depression

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

Commit to

regular wake up

dawn blue light

Powernap – 15

minutes after

lunch?

Discover your

circadian

rhythm

Exercise: five forms of fitness 7

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

Vitality and daily practice

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.

Part 3

Performance

Mindset

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

Primary emotions

412 Emotions

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

Destructive emotions 17

Sadness

Fatigue

Craving

Road rage

Chronic frustration Family violence

TVFast food Smart drugs

DepressionWithdrawalLoneliness

Tired & exhausted DullBored

AnxietySleep disorder“Stress”

Emotional combat 17

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

GratitudeRejoicing

Flexing your emotions

Compassion

Attention Control 19

PAST NOW FUTURE

SAD / ANGRY

CONTENTMENT

FEARFUL

HOPETransient hypofrontality

Exhalation and pause

Energise

Witness

Accept present

Interupt patterns

Criteria for finding flow 28

1. Clear goals

2. Immediate, direct

feedback

3. Match challenge with

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

Macroflow

APATHY

ANXIETYAROUSAL

CONTROL

RELAXATION

BOREDOMSkill

Challenge

Source: Mihaly Csikszentmihalyi, Good Business, 2003

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

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

science & practice of resilience - hr indaba€¦ · 5 categories, 15 skill sets resilience...

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