resilience workshop summary · 2019-02-28 · microsoft word - resilience workshop summary.docx...

© The Resilience Institute 1 www.resiliencei.com

Resilience Science and Practice of Health, Happiness and Success

1. AWorkingDefinitionofResilience

1. Bounce 2. Courage 3. Connection 4. Creativity Response to Challenge

2. DiagnosticandDevelopmentFramework


3. RapidBounce

Understanding how resilience fails, the stages and the steps to prevent a slide to the bottom, you can live your life with much more confidence. Further, you will be better equipped to manage periods of extreme pressure.

My Bounce Practices

Confused:

Disengaged: Withdrawn: Vulnerable:

Distressed: Depressed:


4. TacticalCalm(VagalTone)

Correct use of the diaphragm is the foundation of effective breathing

Practice

- Lengthen your spine – sit or stand light and long - Inhale gently and bring attention to your belly - Breathe out long and slow (5sec) with a slight pause (2sec) - Inhale low and slow (3sec) - Repeat as needed breathing through nose - Anchor on positive state, loved one or goal - Focus attention back on the drama at hand

Support: www.heartmath.com for em-Wave training systems.

5. Sickness,HealthandWellbeing


6. Exercise:fiveformsoffitness

1. Flexibility: stretch each morning (30+ sec per stretch)

Include diaphragmatic breathing

2. Strength: resistance training and core/ posture (2x per week)

Learn good techniques, sit well and stand tall

3. Aerobic exercise: cardiovascular fitness (3 x 20 min)

Brisk walk, swim, run, bike, paddle, gym

4. Balance exercise once per day (eyes closed-one foot for 30 sec)

Yoga, Pilates, Tai Chi, Quigong and balance sports

5. High intensity Training (HIT): short intense bursts (1 min per day)

Significant benefit for mind, body, emotion and sleep

7. SleepArchitectureandPrinciples

While we can tolerate and recover from short periods of sleep deprivation, long term

deprivation is very serious and will impact on every area of your life. Our daytime effectiveness depends on regular, disciplined and structured sleep.

• Aim for 7 to 8 hours

• Discover your circadian rhythm (owl or lark)

• Commit to regular wake up – dawn blue light

• Discharge sleep debt by going to bed early

• Powernap – 15 minutes after lunch

• Sleep quality

− Small, early dinner, no caffeine after 2pm, limit alcohol and protein

− Cool down phase before sleep, relax into sleep

− Cool, dark and quiet bedroom with no technology

− Exercise early in day – including strength/speed


Glycaemic Index Guidelines (www.glycaemicindex.com)

Key principles to follow:

1. Vegetables: aim for 10 servings per day 2. Low glycaemic living: 3. Balanced meal: 30% vegetable carbs/fibre, 30% protein, 30% fats 4. Healthy fats are good: avocado, nuts, olive oil, fish.... 5. Keep meals social and fun


8. IntegralDailyPractice(non-negotiables)

Basic Setup Current Commitment Optimal

Morning practice Good sleep (hrs)

Aim for 7- 8 hours of quality sleep each evening

Wake up time

Wake up at a consistent time each day even on weekends

Stretch & mindfulness

5 minutes stretching all major muscles, 10 min calm, focused breathing

Breakfast Good breakfast including protein, egg, mushroom, nuts or oats

Daytime practice Exercise

Aim for 30 minutes daily include 1 session of strength work/week

Lunch

Veggies, fish or chicken, beans and good fats.

Powernap

If you require sleep to boost concentration – aim for a 10 minute powernap

Afternoon snack

Nuts, fruit, avocado and maybe dark chocolate

Evening practice Switch to home channel

Make a point of disconnecting from work & engaging family

Play time

Have some family or friend time that you can look forward to

Evening meal

Mixed veggies, small amount of protein and enjoy a bit of fat.

Sleep preparation

Cool down: avoid screen time at least an hour before bed, engage with family, intimacy or reading

Lights out practice

Relax your body fully. Engage diaphragmatic breathing. Gratitude.


9. ImpulseControl The most serious obstruction to our life is the flood of destructive emotion that can follow challenging events. These are explosive reactions that generally create suffering. We refer to this style of reaction as an AMYGDALA HIJACK – defined by: A trigger event (may be major or minor)

An immediate reaction (internal or external at approximately 0.3seconds)

Strong emotion (fear, sadness, anger)

Subsequent feelings of regret and remorse

The Impulse Control Competence

1. Practice Restraint. (Zip it!)

2. Take time to calm down. (Breathe out!)

3. Respond calmly.... but firmly

4. Aim to be calm and composed even in crisis. (No bad hair days!)

10. EmotionalLiteracy

Emotional literacy is the base of emotional intelligence. We believe from leadership research that emotional intelligence is 85% of what delivers outstanding leadership. Across all jobs, it is twice as important as IQ and technical skill to perform well. In your relationships and family, it can be the difference between high conflict and happy families. When we think about emotional intelligence (or EQ), we consider four questions:

1. What am I feeling? Being able to detect and name your emotions. 2. Can I master this emotion? Being able to switch to helpful emotions. 3. Can I sense what others are feeling? The ability to tune your empathy. 4. Can I influence others feelings and motivations skillfully?

Tuning into our emotions and those of others:

1. Recognising the physical signals – feelings in the body, face, tone of voice and posture. Being present and attuned to self and others.

2. Recognising emotions and being able to name the emotions that we sense and detect in others

3. Recognising how we and others are thinking – taking the perspective of others

A good start is the seven primary emotions: Anger, Sadness, Happy, Fear, Surprise, Contempt and Disgust. Remember that there are 412 mutually exclusive emotions. This is a worthy field

of study, practice and sharing with those you care for and love.


11. PositivityorEmotionalcombat

Destructive Example Constructive Example Fear Equanimity or

Calm

Craving Gratitude or Contentment

Sadness Celebration or Rejoicing

Anger Compassion or care

Dullness Passion or Fiero

12. AttentionControl

WatchforAttentionalBlink(theminddropstheball)inimportanttasksandrelationshipsBuildyourcapacityforAttention–Relaxation,Exercise,Sleep&PracticeWatchthedriftingofthoughtsintothepast(anger&sadness)orfuture(fear&worry).

PAST FOCUSSED FUTURESAD,ANGRY CALM,ALERT WORRY,FEAR Simple things I can do to increase willpower:

• Good breakfast and regular snacks • Good night’s sleep • Sitting up straight • Exercise daily • Reduce distraction • Purposeful practice – MINDFULNESS / MEDITATION / BREATHING!

Attention control willpower self control empathy

HERENOW


13. AtyourBest(Flow)

Flow is our state of optimal performance – we match our skills to a meaningful challenge. Flow is highly productive, enjoyable and supports our health. By understanding the criteria that help you find Flow you can make an enormous difference to your life and your team’s performance. Understanding the feelings in the graphic can help you recognize when you are not in Flow and whether you need to adjust the challenge (both nature of challenge and level) or develop new skills. Mihaly Csikszentmihalyi and his colleagues propose nine characteristics of a Flow state. Being in Flow is enjoyably achieving excellence.

Flow – reviewing your average day

Experience Current % Examples Desired %

Anxiety

Arousal

Flow

Control

Relaxation

Boredom

Apathy

Worry

Characteristics of Flow 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) 9. Lack of awareness of bodily needs 10. Intrinsic reward


14. FurtherReadingandResources

Humans are Underrated Geoff Colvin, 2015

Presence Amy Cuddy, 2015

Peak Anders Ericsson, 2015

Emotions Revealed Paul Ekman, 2003

Fierce Conversations Susan Scott, 2002

Positivity Barbara Fredrickson, 2009

Altruism Matthieu Ricard, 2015

Mastering the Life Plan Dr Jeffry Life, 2013

What the Fat Grant Schoffield, 2015

Focus Daniel Goleman, 2013

Bounce Matthew Syed, 2010

Willpower Baumeister, Tierney, 2011

Emotional Life of your Brain Davidson, Begley, 2012

Beginners Guide to Mindfulness Jon Kabat-Zinn, 2012

How Children Succeed Paul Tough, 2013

Stealing Fire Steven Kotler, Jamie Wheal, 2017

Search Inside Yourself Chade-Meng Tan, 2012, 2014

Inside-Out: the practice of Resilience Sven Hansen, 2015

Behave Robert Sapolsky, 2017

Newsletters, articles, resources www.resiliencei.com

Emwave biofeedback www.heartmath.com

Facial Expressions www.paulekman.com

For further information contact: Sven Hansen

Phone: +64 21 730 995

Email: [email protected]

resilience workshop summary · 2019-02-28 · microsoft word - resilience workshop summary.docx...

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