Managing Stress and Thriving at Work
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There are many causes of stress in the workplace which can make addressing the topic seem daunting. Positive psychology offers a fresh approach to the problems of stress at work.
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Managing Stress and Thriving at Work
- 1. Managing Stress Suzanne Hazelton From Stressing to Thriving © 2013 Suzanne Hazelton
- 2. Suzanne Hazelton working with leaders and teams to THRIVE! From Stressing to Thriving © 2013 Suzanne Hazelton
- 3. MSc. Applied Positive Psychology 2012 Transactional Analysis (2 years) 2008 Firo-B 2007 IBM Certified Learning Professional 2007 Transactional Analysis 101 2006 NLP Master Practitioner 2005 MBTI Practitioner 2005 Train the Trainer 2004 NLP Certified Practitioner 2003 IBM Senior IT Specialist Profession 2003 NLP Diploma 2002 Professional Cert in Management 2002 Microsoft Certified Systems Engineer 1998 Microsoft Certified Professional 1997 BSc (Hons) Industrial & Business Systems1994 Suzanne’s toolkit
- 5. 5
- 6. -5 +50 From stressing to thriving © 2013 Suzanne Hazelton
- 7. 7 Agenda • The impact of stress in the workplace • Understand causes of stress at work • “good stress / bad stress” • Recognise physical & behavioural symptoms of stress in self and others • Recognise your stress triggers • Learn techniques to reduce your stress & create a resourceful state • Tools to thrive © 2013 Suzanne Hazelton
- 8. Stress impacts the individual & the organisation
- 9. Problems of stress • Less reasoning capacity (IQ drops by 10) • Becomes adversarial • Stops us listening • Precludes joint solutions • Time & energy • Stops creativity and innovation
- 10. 10 Stress Related Spiral (Perceived) pressures and conflicts Existing coping tactics fail Anxiety over loss of control Tension Concentration difficulties Cutting back on free time Disturbed sleepTired Suspicious Indecisiveness Hostile Time mismanaged All means of relaxation lost Performance decline Despair ILLNESS
- 11. 11 © 2013 Suzanne Hazelton In pairs: How is stress impacting you?
- 12. Stress Exposed: uncomfortable truths 1. The causes of stress will not disappear 2. Working harder when stressed doesn’t help 3. Doing more of the same is futile 4. Pressure related discomfort is normal
- 13. 13 #1 - Sources of stress will not disappear You Personality Tolerance for ambiguity Ability to cope with change Motivation Intrinsic to job • Too much / Too little work • Poor physical working conditions • Time pressures etc Role in organisation • Role conflict / ambiguity • Responsibility for people • No participation in decision making etc Career Development • Over promotion • Under promotion • Lack of job security • Thwarted ambition etc Relations within organisation • Poor relations with boss • Poor relations with colleagues & • Subordinates • Difficulties in delegating responsibility Being in the organisation • Lack of effective consultation • Restriction on behaviour • Office politics etc Organisation interface with outside • Company vs Family demands • Company vs Own interests etc
- 14. #2 – Working harder when stressed doesn’t help
- 15. 15 #3 - More of the same is futile
- 16. #4 - We grow when we’re outside of our comfort zone
- 17. 17 Agenda • The impact of stress in the workplace • Understand causes of stress at work • “good stress / bad stress” • Recognise physical & behavioural symptoms of stress in self and others • Recognise your stress triggers • Learn techniques to reduce your stress & create a resourceful state • Tools to thrive © 2013 Suzanne Hazelton
- 18. 18 © 2013 Suzanne Hazelton Your stress indicators … • Identify your stress indicators ….. can’t find any you recognise? …. perhaps you might add “denial”
- 19. Physical & Behavioural Symptoms of Stress • Personalising everything • All-or-nothing thinking • Catastrophising • Mind reading • Jumping to conclusions • Magnifying everything • Minimising everything • Emotional rigidity (if I feel it, it must be true) • Terminal uniqueness (I’m so special; rules don’t apply to me) • “It’s just my personality: it’s just how I am” • Sour grapes • Flooding others with information to prove a point • Wanting to be right • Wanting the last word • Endless explaining and rationalizing • Saying ‘poor me • Obsessive thinking • Sudden drop in IQ • Desperately wanting to make your point • High charge or energy in the body • Tension in neck/shoulders • Talking fast • Clenching fist • Fast breathing/heartbeat • Cold, clammy skin • Hot, sweaty skin • Tightness across chest • Tight stomach • Becoming physically immobile • Inappropriate laughter or giggling • Becoming addicted to alcohol, drugs, people, shopping, working, gambling, chocolate, workshops 19
- 20. Physical & Behavioural Symptoms of Stress (continued …) • Holding on to your position • Racing mind • Feeling unacknowledged • Want to avoid certain topics • Can’t focus on what people are saying • Feeling irritated • Losing your sense of humour • Feeling confused • Withdrawing • Not wanting to probe or look for causes • Wanting to blame • Wanting to pacify • Feeling you’re not to blame • Trying to solve everything with logic • Flare up or take offence • Don’t want to negotiate • Becoming indignant when challenged • Feeling that no one understands you • Taking offence • ’Teaching or preaching’ • Becoming rigid in thinking • Denial • Withdrawal into deadly silence • Cynicism • Sarcasm • Making fun of others • Being highly critical • Sudden onset of illness or accident • Confusion • Suddenly tired or sleepy • Intellectualising • Shallow breathing • Eccentricity • Being too nice • Selective deafness • Attacking (the best defence is a good offence) • Holding a grudge • Trivialising with humour
- 21. 21 © 2013 Suzanne Hazelton What works in reducing your stress?
- 22. 22 © 2013 Suzanne Hazelton So, I notice I’m getting stressed …. what then? • What will you do next time you notice your signs of stress? – There are some suggestions and you may have others.
- 23. 23 Developing Your Early Warning System Your top 3 What can you do when you notice?
- 24. 24 Agenda • The impact of stress in the workplace • Understand causes of stress at work • “good stress / bad stress” • Recognise physical & behavioural symptoms of stress in self and others • Recognise your stress triggers • Learn techniques to reduce your stress & create a resourceful state • Tools to thrive © 2013 Suzanne Hazelton
- 25. From stressed to thriving – what works? 1. Develop coping skills 2. Discover the secret behind positive emotions – Unlink work from how you feel – Micro rests
- 28. Seven benefits of Positive Emotions • Health • Moods go viral • Builds resilience • Opportunity magnet • Create positive memories Broaden thinking – noticing opportunities • Build high performing teams
- 29. It takes sunshine and rain to make a rainbow
- 30. Negative has more impact than positive
- 33. Balance of negative and positive 3 positive for every negative
- 35. 35 © 2013 Suzanne Hazelton What can you do to build your reservoir of positive emotions?
- 36. Positive Emotion Balanced time perspectives Acts of Kindness Gratitude Savouring Strengths 36 © 2013 Suzanne Hazelton
- 39. 39 Slow your breathing down for 90 seconds • Breathe out for a count of 5 ….. • …. in for 5 ….. • repeat www.heartmath.com
- 40. 40 “As long as you live, keep learning how to live” ~ Seneca
- 41. Managing Stress Suzanne Hazelton From Stressing to Thriving THANK YOU © 2013 Suzanne Hazelton
- 42. Suzanne Hazelton’s contact details • Email: suzanne@thebusinessofchange.co.uk • Twitter: @SuzanneHazelton Suzanne is a leadership coach, working with individuals and teams to THRIVE! A positive psychologist, coach and trainer – she’s worked with thousands of people. She’s the author of not just one, but two books: Raise Your Game, and Great Days at Work (Kogan Page). She’s a contributing author to a third: Entrepreneurs Succeed With Us. She works with a range of clients on people & thriving related topics. © 2013 Suzanne Hazelton
- 44. More information • Communicating for business action – Blog article: http://suzannehazelton.com/2013/05/28/busines s-communications/ • Assertiveness – Blog article: http://suzannehazelton.com/2013/03/17/6-ways- to-increase-your-assertive-language/ – Video: http://www.youtube.com/watch?v=M0bR6nyxeb4 © 2013 Suzanne Hazelton Emotion ProblemThinking
- 45. Recommended Reading • The Resilience Factor • The Time Paradox – http://www.thetimeparadox.com/ • The How of Happiness • Positivity – http://positivityratio.com/ • Assertiveness at Work • Great Days at Work • actionforhappiness.org/10-keys-to-happier-living Emotion ProblemThinking
- 46. References Back, K., & Back, K. (1999). Assertiveness at work : a practical guide to handling awkward situations (3rd ed. ed.). London: McGraw-Hill. Boniwell, I., Osin, E., Linley, P. A., & Ivanchenko, G. V. (2010). A question of balance: Time perspective and well-being in British and Russian samples. The Journal of Positive Psychology, 5(1), 24-40. doi: 10.1080/17439760903271181 Bono, J. E., & Ilies, R. (2006). Charisma, positive emotions and mood contagion. The Leadership Quarterly, 17(4), 317-334. doi: 10.1016/j.leaqua.2006.04.008 Cheng, C. (2003). Cognitive and motivational processes underlying coping flexibility: A dual- process model. Journal of Personality and Social Psychology, 84(2), 425-438. doi: 10.1037/0022-3514.84.2.425 Csikszentmihalyi, M. (2002). Flow : the classic work on how to achieve happiness (Rev. ed. ed.). London: Rider. Fredrickson, B. (2009a). Positivity : groundbreaking research reveals how to embrace the hidden strength of positive emotions, overcome negativity, and thrive (1st ed.). New York: Crown Publishers. Fredrickson, B. (2009b). The Positivity Ratio. Retrieved 12th March, 2011, from https://www.positivityratio.com/ Fredrickson, B. L. (2001). The role of positive emotions in positive psychology: The broaden-and- build theory of positive emotions. American Psychologist, 56(3), 218-226. doi: 10.1037/0003-066x.56.3.218
- 47. References (continued) Fredrickson, B. L., & Losada, M. F. (2005). Positive Affect and the Complex Dynamics of Human Flourishing. American Psychologist, 60(7), 678-686. doi: 10.1037/0003-066x.60.7.678 Huppert, F. A. 2009. Psychological Well-being: Evidence Regarding its Causes and Consequences. Applied Psychology: Health and Well-being, (2), 137–164. Loehr, J. E., & Schwartz, T. (2003). The power of full engagement : managing energy, not time, is the key to high performance and personal renewal. New York: Free Press. Lyubomirsky, S. (2010). The how of happiness : a practical approach to getting the life you want. London: Piatkus. Lyubomirsky, S., King, L., & Diener, E. (2005). The Benefits of Frequent Positive Affect: Does Happiness Lead to Success? Psychological Bulletin, 131(6), 803-855. doi: 10.1037/0033- 2909.131.6.803 Reivich, K., & Shatte, A. (2002). The resilience factor : 7 essential skills for overcoming life's inevitable obstacles (1st ed.). New York: Broadway Books. Schwartz, T., Gomes, J., & McCarthy, C. (2010). The way we're working isn't working : the four forgotten needs that energize great performance. London: Simon & Schuster. Sheldon Cohen, P., Cuneyt M. Alper, M., William J. Doyle, P., John J. Treanor, M. a., & Ronald B. Turner, M. (2006). Positive Emotional Style Predicts Resistance to Illness After Experimental Exposure to Rhinovirus or Influenza A Virus. Psychosomatic Medicine, 68(6). doi: doi: 10.1097/01.psy.0000245867.92364.3c Zimbardo, P. G., & Boyd, J. (2008). The time paradox : the new psychology of time. London: Rider.
Hinweis der Redaktion
- I’m Suzanne Hazelton. I’m a coach, trainer and author. I work with individuals and businesses helping them to thrive.
- The HSE* suggest that:“work related stress develops because a person is unable to cope with the demands being placed on them”
- Health: Positive emotions are good for your health, they increase the number of antibodies - essential for fighting infection and keeping fit. It’s easier to do your best work when you’re feeling healthy. Broaden thinking – noticing opportunities: Some emotions protect us from danger, but narrow the range of immediate options for action: “fight or flight”. Conversely positive emotions broadens our outlook, and we notice more opportunities. Don’t “doom and gloom” about the economy – experience positive emotions and start to see new opportunities! Opportunity magnet: In addition to noticing opportunities, you will also become a magnet for others giving you opportunities. Be the person that radiates good emotions – you will attract other like-minded people and you will more likely be the person they think of when there’s an opportunity.Builds resilience: Resilience is the ability to “power through” tougher times without experiencing detrimental effects on mental or physical health. It gives you staying power when the going gets tough. Create positive memories: when you experience positive emotions, be sure to remember them, take time to savour them. Research has shown that people who actively take time to remember good times, are mindful in the moment and who have goals enjoy life more.Moods go viral: The feel good factor is contagious – spread it within your team. ‘Catch people doing something well’, and offer a word of praise, a smile, or a genuine compliment. Your team members will experience all the benefits of positive emotions – and don’t be surprised if they go the extra distance to help someone on the team, or your prospects or customers.Build high performing teams: Encourage positive emotions on your team. It takes between three and eleven positive emotions to counter each negative emotion. A positive team is more creative, sees more opportunities and is more successful.
- I’m going to talk about positive and negative emotions. I don’t like this labelling – but it is convenient shorthand.
- First imagine a bowl of cherries … not hard as there’s a visual. The cherries represent the positive. Next imagine JUST one COCHROACH … would it make the cherries less appealing?NEXT imagine a bowl of cockroaches. Would the addition of A cherry make it any more appealing?Negative emotions have more impact than positive … therefore you need AT LEAST 3 X as many!Some of it is about CHOICE … what we choose to focus on ….
- (THIS IS HALF WAY 8:15pm)You might wonder WHY it’s necessary to have AT LEAST 3 positive emotions for every negative …..
- Check Time