Healthcare Skills Training International Resilience

RESILIENCE

How

RESILIENT PEOPLE HAVE:

AWARENESS - SITUATIONAL & SELF:

Honestly appraise own self & what is happening

COMPASSION & EMPATHY: Considerate of others and other points of view

RESOURCEFULNESS:

Can find solutions with what’s at hand

HUMILITY: Put things into perspective and ask for help when needed HEALTHY BRAIN & BODY

These skills help us face our challenges and recover from set backs. Fortunately, they can be developed and strengthened

LEARNING OBJECTIVES

Understand the neuroscience of stress and resilience

Understand the skills needed to manage pressure and be even more productive

Understand how to develop resilience

NEUROSCIENCE OF STRESS AND RESILIENCE

Need to understand that pressure and stress are different

PRESSURE IS EXTERNAL DEMAND OR ENVIRONMENT: (a very short deadline)

STRESS IS YOUR INTERNAL DEMAND: (worry or anxiety that you won’t meet the deadline or achieve the quality you want)

Make a list of YOUR pressures:

For Each Pressure, add stress rating -

0 if a little stressful

+ if some stress

++ a LOT of stress

KEEP THIS LIST FOR FURTHER REVIEW

We can help the stress in our head with a better understanding of what’s inside our head Given the complexity of what’s inside your skull, a simple hand model of the brain is a useful way of learning the basics

Watch this

PRE-FRONTAL CORTEX AND THE AMYGDALA

THE AMYGDALA IS THE INTEGRATIVE CENTRE FOR:

• Emotions

• Emotional behaviour

• Motivation

• Survival Reflex

FRIGHT - FLIGHT - FIGHT

THE PREFRONTAL CORTEX (PFC) IS INVOLVED IN:

• Focus

• Forethought

• Planning

• Judgement

• Decision Making

• Organisation

• Follow-through

• Empathy

• Learning from mistakes

• Problem-solving

• Expressive Language

• Impulse control

• Saying no to behaviours inconsistent with goals

• Conscientiousness

WHEN THE PFC IS NOT FUNCTIONING AT ITS OPTIMUM

• Short attention span

• Distractibility

• Poor Planning

• Lack of Perseverance

• Erratic Decision Making

• Poor Problem-solving

• Disorganisation

• Procrastination

• Difficulty being in touch with emotions

• Lack of Empathy

• Impulsivity

• Saying yes too often

• Lack of Conscientiousness

• Trouble learning from experience

• Chronic lateness & poor time management

Have you experienced any of the above?

SIGNS OF BURNOUT

PASSIVE

• Weariness

• Feeling inadequate

• Sadness

• Lowering standards of performance

• Missing deadlines

• More cynical

ACTIVE

• Unhealthy eating

• Neglecting healthy routines

• (more) Easily annoyed

• (more) Impatient

• (more) Discontented

• Losing their cool (more often)

HOW TO MANAGE BURNOUT

• Spot the symptoms

• Reflect before react

• Practice & promote bigger picture- reframe problems

• Support in the struggle (one solution doesn’t fit all)

• Combat the culture of urgency/ immediate action

(OUR) PSYCHOLOGY LIVES IN OUR PHYSIOLOGY

Sleep deprivation, poor diet, lack of exercise, all have a significant negative impact on our cognitive functioning

Including our ability to manage our amygdala, accurately assess a situation, make informed decisions, communicate effectively and lead ourselves, let alone a team!

SKILLS TO BUILD A HEALTHY BRAIN:

TAKE YOUR BRAIN TO THE GYM PHYSICAL EXERCISE IS IMPORTANT FOR YOUR BRAIN

BREATHE: CHANGE THE RATIO OF INHALE (4) TO EXHALE (8)

Watch

SLEEP WELL

STRATEGIES TO HELP PFC AND ALL OF YOUR BRAIN

• WALKING/PHYSICAL ACTIVITIES

• FRESH AIR

• “FEED YOUR BRAIN”

Try this

HOW TO MANAGE PRESSURE AND BE MORE PRODUCTIVE

PRIORITISE PRIORITISING

*Think of conscious thinking as a precious resource to conserve.

*PRIORITISE Prioritising, as it’s an energy intensive activity. SCHEDULE TIME FOR PRIORTISING TASKS

*Save mental energy for prioritizing by avoiding other high energy consuming conscious activities such as dealing with emails

*Schedule the most attention-rich tasks when you have a fresh alert mind

*Use the brain to interact with information rather than trying to store information by creating visuals for complex ideas and by listing projects

*Schedule blocks of time for different modes of thinking

TRY THIS TO CLARIFY & PRIORITISE YOUR TIME

For each task ASK 3 questions aloud, emphasising the words in red:

DO I HAVE TO DO THIS NOW?

DO I HAVE TO DO THIS NOW?

DO I HAVE TO DO THIS NOW?

WHAT CAN MAKE A CHALLENGING SITUATION WORSE?

Research has shown that accepting negative emotions, rather than avoiding or dismissing them, may actually be more beneficial for a person’s mental health in the long run. One 2018 study of more than 1,300 adults found that people who habitually avoid acknowledging challenging emotions can end up feeling worse

“To expect that this time is going to be the time to make yourself better and to change yourself, that’s the toxic positivity,” said Clinical Psychologist,Jaime Zuckerman, noting, “There’s nothing wrong with trying to make the best of it, but making the best of it is different from toxic positivity. Making the best of it is accepting the situation as it is and doing the best you can with it, whereas toxic positivity is avoidance of the fact that we’re in a really bad situation”

1. TOXIC POSITIVITY

Here’s a useful tool from Positive Psychology

2. PERFECTIONISM

Can also make matters worse

Review this

Take this quiz

ADDRESS THE WAYS PERFECTION IMPEDES PRODUCTIVITY

BY DELEGATING THE IRREVERSIBLE & INCONSEQUENTIAL DECISIONS TO OTHERS YOU FREE YOUR BRAIN TO CONCENTRATE ON THE MORE IMPORTANT CONSEQUENTIAL DECISIONS THAT REQUIRE MORE THOUGHT

by Adam Grant

ADDRESS THE WAYS PERFECTION IMPEDES PRODUCTIVITY

Feel morally obligated to ‘over deliver’

When costs of overperformance are high, use a ‘rule of thumb’ to keep yourself in check

If you don’t you won’t have time, energy or resources to do it all to the standard you set yourself…

2 3

Get angry when <100% consistent with good habits

Regular self checks

TAKE 4 STEPS TO BREAK STRESS-INDUCING HABITS:

Wake Up: from “Waking sleep”

Physically and Mentally

Control your attention *****

Remember you can care about the external stuff without worrying about it

Put things into perspectivestop the drama-rama!

How much will this matter in 3 years?

What’s the worst that could happen?

Let go (HARDEST)

• Acceptance: it’s the way it is

• Learning the lesson: What have I learned from this experience?

• Action: Sometimes you do have to do something

• Ask: What action is needed here?

Pressure doesn’t have to turn into stress: Nicholas Petrie 2017

DEVELOPING RESILIENCE

Differentiate Resilience from Grit

this quiz Resilience Grit

The capacity to recover quickly from difficulties; bounce-back

Courage and resolve; strength of character

Take

Oxford English

Dictionary 2021

SOMETIMES YOU NEED BOTH GRIT AND RESILIENCE

FEEDSMACK

Overly harsh negative feedback

Resilience Grit

Pause Heal Recover Listen & learn Prevention

RECOVER & LEARN FROM EXPERIENCE

Recover: take a time out

Engage: Any truth?

Deeper Issue?

Get through the situation now

STAY...NOT RUN AWAY

Breathe

Try to understand: Ask questions

Listen

Silence is perceived as permission and what you permit– you promote!!

DEVELOP YOUR PERSONAL RESILIENCE - BUILDING PLAN

Resilience is about recovery NOT endurancePAUSE to be more productive

Take Tech Breaks - especially from your phone

Prep your plan

Offtime & Unplug apps schedule auto airplane mode

Take Cognitive Breaks every 90 minutes

Try not to eat lunch at your desk- go outside instead

Take ALL of your paid leave and holidays

Try 10 min Desk Yoga

CONGRATULATIONS