tips for great days at work

Managing Stress

Suzanne Hazelton

Great Days at Work

© 2014 Suzanne Hazelton

Suzanne Hazeltonworking with leaders and teams to THRIVE!

Great Days at Work


3

3 tools in 90 minutes …

• Introduction• Part 1: What makes a great day at work?– & how to have more of them

• Part 2: Tools to thrive– The impact of Positive Emotions in the workplace

• Part 3: Better work relationships – Active Constructive Responding


MSc. Applied Positive Psychology 2012Business Coaching 2011Transactional Analysis (2 years) 2008Firo-B 2007IBM Certified Learning Professional 2007Transactional Analysis 101 2006NLP Master Practitioner 2005MBTI Practitioner 2005Train the Trainer 2004NLP Certified Practitioner 2003IBM Senior IT Specialist Profession 2003NLP Diploma 2002Professional Cert in Management 2002Microsoft Certified Systems Engineer 1998Microsoft Certified Professional 1997BSc (Hons) Industrial & Business Systems1994

Suzanne’s toolkit

“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 …

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

Emoti

ons

Resil

ience

Mindset

Time

Persp

ective

s

Phys

ical A

ctivit

y

Relationships


Great Days at Work Framework

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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

Motivation Theory

• Autonomy • Competence• Relatedness

4-3

5

-4-5 -2 0-1 1 32

-5 +50

From stressing to thriving

Stressed ‘Just ok’ Thriving


“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

EnterHere

From: First, break all the rules. What the worlds greatest managers do differently. Buckingham & Coffman

Stress impacts the individual & the organisation, and potentially the client

Individual

Team

DepartmentsOrganisations

Client


18

Sources of stress will not disappear

YouPersonality

Tolerance for ambiguityAbility 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

etcCareer 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

From stressed to thriving – what works?

1. Develop coping skills2. Discover the secret behind positive emotions– Unlink work from how you feel– Micro rests

Emotion

ProblemThinking

Stress & Coping

*http://www.hse.gov.uk/stress/furtheradvice/wrs.htm

21






Seven benefits of Positive Emotions

• Health• Moods go viral• Builds resilience • Opportunity magnet• Create positive memories

Broaden thinking – noticing opportunities • Build high performing teams

It takes sunshine and rain to make a rainbow

Negative has more impact than positive

Balance of negative and positive

3 positive for every negative

30© 2014 Suzanne Hazelton

What can you do to build your reservoir of

positive emotions?

31

Positive Emotion

Balanced time

perspectives

Acts of Kindness Gratitude

Savouring

Strengths


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

Micro Rests: It’s the recovery between

points

34

Slow your breathing down for 90 seconds

• Breathe out for a count of 5 …..• …. in for 5 …..• repeat

More information from: www.heartmath.com

When could you

have a micro-rest?

© 2013 - Suzanne Hazelton

Art & Science of Communication

37







”People don’t always remember what you say or even what you do, but they always remember

how you made them feel.” ~ Maya Angelou.

How do you respond to someone else’s good news?

DON’T GETOVER-EXCITED

How do you respond to someone else’s good news?


Many of us notice what’s ‘wrong’ with an idea, or the ‘risks’ associated with a course

of action … but research shows that relationships are built on an initial positive

response.

The person will be more likely to listen later if you first share their enthusiasm.


“Seek first to understand, then be understood” ~ Stephen Covey

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)

Passive and Constructive Active and Constructive

Passive and Destructive Active and Destructive

Figure 10.1

Gable, S.L., et al., What Do You Do When Things Go Right?

Active and Constructive

Passive and Constructive

Acknowledges the news and moves on


Focuses on themTakes an active interest – asks questionsHelps the person capitalise on the good news

Passive and Destructive

Grabs the spotlightChanges the subject

Active and Destructive

Immediately identifies the downsides and concerns

(Nonverbal communication: displays of negative emotions such as furrowed brow, frowning.)

Figure 10.1


46






47

What will you do (or do more of) as a result of this workshop?

(more info to follow)

More info.

www.actionforhappiness.org/10-keys-to-happier-living

http://positivityratio.com/

http://www.actionforhappiness.org/10-keys-to-happier-living




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

http://www.thetimeparadox.com/




Suzanne Hazelton’s contact details

• FREE chapter of Raise Your Game: – http://www.johnsonfellowes.co.uk/raise-game-sample-chapter-8/

• FREE chapter of Great Days at Work: – http://www.johnsonfellowes.co.uk/great-days-work-chapter-10/

• Email [email protected]• Twitter: @SuzanneHazelton• Slideshare: http://www.slideshare.net/LearningQueen

Suzanne is a leadership coach, working with individuals and teams to THRIVE!

She’s a positive psychologist, coach and trainer – she’s coached & trained thousands of people. She’s the author 2.1 books: Raise Your Game, and Great Days at Work (Kogan Page) & a contributing author to a third: Entrepreneurs Succeed With Us.

She works with a range of clients on people & thriving related topics.


http://www.johnsonfellowes.co.uk/raise-game-sample-chapter-8/



http://www.johnsonfellowes.co.uk/great-days-work-chapter-10/



mailto:[email protected]

http://www.slideshare.net/LearningQueen



51

“As long as you live, keep learning how to live” ~ Seneca

What questions

do you have?

Managing Stress

Suzanne Hazelton

Great Days at Work

THANK YOU


ReferencesBack, 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.56.3.218Fredrickson, 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

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.

Psychotherapy … referring to therapeutic

interaction between a trained professional and a client,

(patient, family, couple, or group).

Psychologyis an academic and applied discipline that involves the scientific study of mental functions and behaviours.

Positive psychology

seeks "to find and nurture genius and talent", and "to

make normal life more fulfilling", rather than merely

treating mental illness.



Acknowledges the news and moves on


Focuses on themTakes an active interest – asks questionsHelps the person capitalise on the good news


Grabs the spotlightChanges the subject


Immediately identifies the downsides and concerns

(Nonverbal communication: displays of negative emotions such as furrowed brow, frowning.)

Figure 10.1



“That’s good news.”

(Nonverbal communication: little or no active emotional expression.)


“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)


“What are we doing on Friday night?”

(Nonverbal communication: little or no eye contact, turning away, leaving the room)


“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.”

Figure 10.1


Free chapter

• http://www.johnsonfellowes.co.uk/great-days-work-chapter-10/

tips for great days at work

Leadership & Management

work great days

work framework

impact of positive emotions

positive memories

reservoir of positive

small group work

good days

minutes introduction