These are the slides for a workshop to Microsoft employees (April 2014) to encourage well-being in the workplace. The science is beginning to show that happiness leads to success .... what can you do to increase your happiness (whatever your definition of success)?
4. MSc. Applied Positive Psychology 2012
Business Coaching 2011
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.
6.
7. “Experience is not what happens to a
man, it’s what a man does with what has
happened to him.” ~ Aldous Huxley
Positive
Psychology
Leadership
Training
(within IT)
Leadership
& Business
Coaching
Professional
Development
NLP
Psychotherapy
(TA)
My background …
8. Research is beginning to prove
happiness leads to success!
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
12. Activity 1: Small Group Work
• In a moment, move & sit with some people
you don’t yet know well
• Briefly (30 seconds each) introduce yourself to
the others in your group
• As a group, take a couple of minutes to discuss
what it’s like when you have ….
– Not so good days at work
– Great Days at Work
15. “What is the path to sustained
increase in shareholder value?”
Stock Increase
Identify
Strengths
The Right Fit
Great Managers
Engaged
Employees
Loyal Customers
Sustainable
Growth
Real Profit
Increase
Enter
Here
From: First, break all the rules.
What the worlds greatest
managers do differently.
Buckingham & Coffman
18. 18
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
19. 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
32. Activity 2: “Three Good Things”
• Think of 3 good things that have happened to
you today / this week?
• Pair up with someone you don’t yet know (well)
– Briefly introduce yourself
• Share one good thing that’s happened to you this
week (big or small, you choose the context)
– Notice how you feel
• Swap
43. Activity 3: Responding “Active
Constructive”
• Pair up with someone you don’t yet know (well)
– Briefly introduce yourself
• ‘A’ - Share one good thing that’s happened to you
this week (big or small, you choose the context)
• ‘B’ – find something to genuinely comment on in
a positive way (i.e. Active Constructive).
– Both: notice (what’s familiar, what’s new)
• Swap
– (i.e. ‘B’ shares good thing, ‘A’ positively comments)
44. Passive and Constructive Active and Constructive
Passive and Destructive Active and Destructive
Gable, S.L., et al., What Do You Do When Things Go Right?
Active and Constructive
45. Passive and Constructive
Acknowledges the news and moves on
Active and Constructive
Focuses on them
Takes an active interest – asks questions
Helps the person capitalise on the good news
Passive and Destructive
Grabs the spotlight
Changes the subject
Active and Destructive
Immediately identifies the downsides
and concerns
(Nonverbal communication: displays of
negative emotions such as furrowed
brow, frowning.)
Gable, S.L., et al., What Do You Do When Things Go Right?
49. Recommended
Reading
• Great Days at Work
• The Resilience Factor
• The Time Paradox
– http://www.thetimeparadox.com/
• The How of Happiness
• Positivity
– http://positivityratio.com/
• Assertiveness at Work
• actionforhappiness.org/10-keys-to-happier-living
Emotion
ProblemThinking
54. 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
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
55. References (continued)
Gable, S. L., Reis, H. T., Impett, E. A., & Asher, E. R. (2004). What Do You Do When Things Go Right? The
Intrapersonal and Interpersonal Benefits of Sharing Positive Events. Journal of Personality and Social
Psychology, 87(2), 228-245. doi: 10.1037/0022-3514.87.2.228
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.
Ryan, R. M., & Deci, E. L. (2000). Self-determination theory and the facilitation of intrinsic motivation, social
development, and well-being. American Psychologist, 55(1), 68-78. doi: 10.1037/0003-066x.55.1.68
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.
57. Passive and Constructive
Acknowledges the news and moves on
Active and Constructive
Focuses on them
Takes an active interest – asks questions
Helps the person capitalise on the good news
Passive and Destructive
Grabs the spotlight
Changes the subject
Active and Destructive
Immediately identifies the downsides
and concerns
(Nonverbal communication: displays of
negative emotions such as furrowed
brow, frowning.)
Gable, S.L., et al., What Do You Do When Things Go Right?
58. Passive and Constructive
“That’s good news.”
(Nonverbal communication: little or no active
emotional expression.)
Active and Constructive
“That’s great, I know how important that
promotion was to you! We should go out and
celebrate and you can tell me what excites
you most about your new job”
(Nonverbal communication: maintaining good
eye contact; displays of positive emotions
such as genuine smiling, laughter and
appropriate touch)
Passive and Destructive
“What are we doing on Friday night?”
(Nonverbal communication: little or no eye
contact, turning away, leaving the room)
Active and Destructive
“That sounds like a lot of responsibility to
take on. There will probably more stress
involved in the new position and longer
hours at the office.”
Gable, S.L., et al., What Do You Do When Things Go Right?
I’m Suzanne Hazelton. I’m a coach, trainer and author. I work with individuals and businesses helping them to thrive.@SuzanneHazelton
Ideally groups of 5 – 7
Ideally groups of 5 – 7
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 …..