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Resilience and Self Care for Collaborative Courts
Melissa Piasecki, M.D.Margaret Smith
CACC 10.28.19
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Thank You! Thank You
Introductions and Disclosures
Margaret SmithThe Change CompaniesRegional Sales Director
Melissa Piasecki, M.D.The Change CompaniesMedical DirectorDOJ: ConsultantNational Judicial College Faculty, University of Nevada, Reno Professor of Psychiatry
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• Describe the human response to acute and chronic stress
• Compare your experience of three evidence-based strategies to increase resilience and improve well-being
• Identify two resilience and self-care strategies for you and your court team
Objectives
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“Challenging Changes: Collaborative Solutions”
Where are your challenges?Body Copy
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Burnout is related to Pressure: Human Performance Curve
5
Disengaged
Peak/ Flow
Frazzle
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Beyond the Stress Response: Three Dimensions of Burnout
Increased EmotionalExhaustion
Reduced Sense of Personal
Accomplishment
Increased Depersonalization of Clients and Co-
workers
Lloyd, Bond & Flaxman (2013)
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• Rates• Research• Interventions
Trends in Burnout
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Good News
• The Burnout (and mental health) Crisis is recognized • We have more research on stress and burnout than ever before• There is well-developed science to empower professionals• We have evidence-based strategies to promote resilience and wellbeing
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Science of Happiness a short list of things that will
What would make you happier?
1.
2.
3.
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Happiness is 50% Genes
• Some people hit the happiness jackpots• We cannot pick our parents
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10% of Happiness is Related to Circumstances
• What was on that list?• How many were “things” or “circumstances?”• (True when most basic physical needs are met)
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Good news: 40% Under Our Control
• We tend to grossly underestimate the impact of our behaviors (rather than circumstances) on our happiness
• Why?
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Positive Psychology: Science of Happiness and Resilience
•Resilience can be cultivated •Specific practices•Exercises•Deliberate activities
•Physical activity has broad and lasting benefits
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Why Cultivate Optimism and Other Positive Moods?
• Broadened mindset- increase cognitive functioning, options, resources
• “Undoing” of Negative Mood States• Build resources and strengths that serve us well after the
transient positive state• Resilience
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What are those intentional activities?
• Thoughts• Actions• Exercises that become Habits
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Research: Happy People Habits
1. Time with family and friends2. Physically active3. Practice gratitude4. Practice optimism
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2 Minute Exercises That Build Optimism
• Reframing• Treasure Hunt• Gratitude
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Marie Kondo
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Exercise 1: Reframing
• Think of a problem.• How it might also be good?• Write down three ways that problem may also be good.
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Reframing
• Something bad happens. Natural dip in mood. • Acknowledge it feels bad and….• How is this also good?
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Sample Reframes
• It is good because it teaches me something.
• It is good because I can use it somewhere else or for something else.
• It is good because it will change in time into a good thing.
• It is good because it required me to try something new.
• It is good because I learned something valuable about myself.
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Research: 9 Beautiful Things
• College students: increased hope• General population (online): increased happiness ratings for 1 month
• Proyer, (2016), Huffman, (2014)
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9 Beautiful Things
• Make a list of beautiful things at the end of the day • List things from each category: natural, behavior, and man-made
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Exercise 2: A Treasure Hunt 3 Beautiful Things
• 1.
• 2.
• 3
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Gratitude
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Gratitude Research
• Physical health• Sleep• Inflammation
• Mental Health• Less depression
• Resilience• Social
• Family benefits
Greater Good Science Center, UC Berkeley, May 2018
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Forms of Gratitude Practice
• An ongoing gratitude journal• Letter writing • Gratitude visits/ calls• Daily 2 minute habit: “3 things Specific Things For Which I am
Grateful”• Embedded in planners
• Lambert, Fincham, Stillman
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Exercise 3: Your Gratitude List
• Specific• Reason for choosing each item
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Social Wellbeing
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Research on Social Wellbeing
• Protection from burnout• High correlations of wellbeing with satisfaction with family and
friends.• Strongest external source of wellbeing.• Social contact better predictor than wealth, education or career.• Stronger than the connection between smoking and cancer.
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Social Wellbeing
For two minutes each day, start work by writing a two-minute positive e-mail or text praising or thanking one person you know. • For a different person each day for a week.• Expect great e-mails and texts back • Perceived as positive leaders because of the praise and
recognition• Social connection score is at the top end of the scale.
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Who here has a smart phone? Exercise 4:
• Compose an Email or a text to a person you know and tell them:
• A wonderful quality that they have• Gratitude for their presence on your team OR• A thank you for something specific they do/ have done
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Physical Activity
Major Protective EffectDepressionCancerChronic diseases
Aerobic or ResistanceIncrease the impact: Go Outdoors!
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Exercise 5 Mobility and Movement
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Strategies for You and Your Team
What works?
• Brief• Varied• Modeled• Embedded in existing activities• Integrate into Your Culture
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Exercise 6: Strategy to Take It Home
• Which activities would align best with your existing culture?• Where could this be integrated into your existing routines?• Which could you most authentically model?
ReframeTreasure HuntGratitudeSocial contactPhysical Exercise
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Wrapping Up• You do difficult work with (sometimes) stressful situations• We can cultivate happiness with intentional actions and
exercises• Care for yourself and each other
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Thank You!