your resilience your response
TRANSCRIPT
YOUR RESILIENCEYOUR RESPONSES The 2nd International Human Factors ConferenceEnabling People / Enhancing Safety 20. 21.10.2016 @ Lufthansa Seeheim with...
&brainworkshops mesh.works
CONTENT
0. SETTING THE SCENE
1. UNDERSTANDING STRESS
2. PHYSIOLOGICAL REGULATION
3. EMOTIONAL RESOURCEFULNESS
4. COGNITIVE CAPACITY
5. BRINGING IT ALL TOGETHER
USSCENE
0. SETTING THE SCENE FOR YOU
BUILDING RESILIENCE FOR US MEANS
SUSTAINED HIGH PERFORMANCE REDUCED STRESSIMPROVE PHYSICAL HEALTH IMPROVED EMOTIONAL WELL-BEINGREDUCED OVERWHELM BETTER DECISIONSBETTER RESPONSES
STRESSUNDERSTANDING
3. What is your current strategy?
1. How big a problem is stress for
you?
2. What are the costs?
UNDERSTANDING STRESS
RESPONSES
BEHAVIOURAL
COGNITIVE
EMOTIONAL
PHYSIOLOGICAL
REGULATIONPHYSIOLOGICAL
EXERCISE: RELAXATION
Improved digestion
Improved sleep
Improved immune system
Reduced stress
Improved cognitive function
Physical Relaxation
RESOURCEFULNESS
EMOTIONAL
EXERCISE: YOUR ENERGY
EXERCISE: STEP 1
1. GET 5 YELLOW AND PINK POSTITS!
x 5 x 5
EXERCISE: STEP 2.1
1. TOP 5 WAYS YOU GET ENERGY
x 5
EXERCISE: STEP 2.2
1. TOP 5 WAYS YOU LOSE ENERGY
x 5
EXERCISE: STEP 3.1TAKE YOUR POSITIVE ONESAND PUT THEM ON THE LEFTOF THE PIN-BOARD!
+ -
EXERCISE: STEP 3.2TAKE YOUR NEGATIVE ONESAND PUT THEM ON THE RIGHTOF THE PIN-BOARD!
+ -
EXERCISE: STEP 4
STOP!AND NOW TAKE THEM ALL OFF
PRESSURE CONTROL
STRESS =
LOCUS OF CONTROL
EXERCISE: STEP 5
CONTROL
NO CONTROL
EXERCISE: STEP 5
CONTROL
NO CONTROL
WHAT DO YOU NOTICE?
IN PAIRS…WHAT CAN YOU DO DIFFERENTLY…
1. TO GET MORE ENERGY?
2. TO GIVE LESS AWAY?
CAPACITYCOGNITIVE
Relaxation Focused Attention
MEDITATION
Relaxation
Mindfulness
Focused Meditation
MEDITATION AND MINDFULNESS
“Focusing your awareness on the present
moment, while calmly acknowledging
and accepting your feelings,
thoughts, and bodily sensations.”
EXERCISE: MINDFULNESS
“Focusing your awareness on your
breath and counting exhalations
(from 1-21), while maintaining focus
on that single mental activity.”
EXERCISE: FOCUSED MEDITATION
TOGETHERBRING IT ALL
H.R.V. (GAME)
Ref: Dr. Allan Watkins, Coherence
3.0 Seconds of heart beat data
1sec 2sec
70 bpm 76 bpm 81 bpm 83 bpm
.759 sec 0.793 sec 0.744 sec 0.721 sec
HOW TO HOLD IT!
1. HOLD THE emWave2 WITH LIGHTS TO THE HOLDER’S LEFT
2. AND THE CABLE IS COMING OUT OF THE BOTTOM
3. ATTACH THE CLIP TO YOUR EAR LOBE
HOW DO YOU USE IT?
1. ADJUST YOUR BREATHING TO FOLLOW THE LIGHT
2. KEEP BREATHING UNTIL TOP LIGHT GOES GREEN
HOW THE GAME WORKS
1. PERSON 1 TO GO GREEN
2. HAND OVER TO PERSON 2. PERSON 2 KEEPS GREEN FOR 5 BREATHS
3. HANDOVER TO PERSON 3…AND SO ON UNTIL ALL GROUP DONE
HOW THE GAME WORKS
1. IF DURING FIVE BREATHS, IT GOES BLUE / RED, CONTINUE UNTIL GREEN
2. ONLY WHEN GREEN, CAN YOU PASS IT ON…
GO!
WHY HRV?
REVIEW SO FAR
UNDERSTANDING STRESS
PHYSIOLOGICAL REGULATION
EMOTIONAL RESOURCEFULNESS
COGNITIVE CAPACITY
IMPLICATIONS
Y/OUR ECO SYSTEM?
ELIMINATE!
CREATE!LESS
MORE…
BOOKS
LINK
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