Building resilience in a
world of uncertainty
Rosanna Hunt, Ph.D.
[email protected]
@rosielhunt
This presentation is
about….
• Defining resilience
• Building personal resilience
• Building team resilience
Presenter: Rosanna Hunt [email protected]
“Resilience at work can be described as the capability to maintain
high performance and positive well-being. Resilient individuals are
able to sustain successful performance and positive wellbeing in
the face of adverse conditions, and to recover from or adjust easily
to misfortune or change.”
Robertson Cooper (2013)
Presenter: Rosanna Hunt [email protected]
RESILIENCE AND REFRAMING
“It’s snowing still”, said Eeyore
gloomily.
“So it is.”
“And freezing.”
“Is it?”
“Yes,” said Eeyore. “However,” he
said, brightening up a little, “we
haven’t had an earthquake lately.”
A.A. Milne. Winnie the Pooh
Presenter: Rosanna Hunt [email protected]
RESILIENCE IS NOT ABOUT BEING TOUGH
OR IMMOVABLE
 “It ain't how hard you hit; it's about how hard you can
get hit, and keep moving forward. ” (Rocky Balboa!)
Presenter: Rosanna Hunt @rosielhunt
RESILIENCE IS ABOUT BEING ABLE TO
ADAPT TO CHANGE
 “It’s not the strongest of the species that survive, nor
the most intelligent, but the most responsive to
change.” (Charles Darwin)
Presenter: Rosanna Hunt @rosielhunt
IMPACT OF CHANGE ON THE BRAIN
The nature of human memory
• Basal ganglia (routine, familiar
activity)
• The prefrontal cortex (takes in new
information and matches it against
old = rational thought)
• The energy involved in detecting
“errors” when something is
different – takes place in the
orbital frontal cortex
• Fear circuitry is in the amygdala
ORBITAL FRONTAL
CORTEX
SOURCE: CIPD
Presenter: Rosanna Hunt @rosielhunt
A WORLD OF UNCERTAINTY
‘In this world nothing
is certain but death
and taxes.’
Benjamin Franklin
TABLE DISCUSSIONS
What personal strategies do you
have for building your resilience?
Share them!
Building personal
resilience
•
•
•
•
Reduce multi tasking & find your “flow”
Sleep & exercise
Activate the parasympathetic nervous system
Practice gratitude
MULTI TASKING
ReduceREDUCE
multi-tasking
and AND
find focus
FIND YOUR FLOW
“Do what you can, with what you have,
where you are”
Theodore Roosevelt
Two key scientific benefits of meditation practice:
1.
It strengthens the brain’s ability to move from one focus of attention to
another
2. It improves the brain’s ability to resist distractions
Richard Davidson – Neuroscientist at the University of Wisconsin-Madison
Exercise
SLEEP
& EXERCISE
“sitting is the new smoking” BBC 2016
http://www.bbc.co.uk/news/health-36411403#
• Exercise, such as taking a brisk walk shortly after feeling
stressed, not only deepens breathing but also helps
relieve muscle tension.
• Walking meetings
• Tiredness and stress are linked!
Stress is caused by over-activation of the
STRESS IS CAUSED BY OVER ACTIVATION
sympathetic nervous system
OF THE SYMPATHETIC NERVOUS SYSTEM
“The sympathetic nervous system functions like a gas pedal in a
car. It triggers the fight-or-flight response, providing the body
with a burst of energy so that it can respond to perceived
dangers. The parasympathetic nervous system acts like a brake.
It promotes the “rest and digest” response that calms the body
down after the danger has passed”
http://www.health.harvard.edu/staying-healthy/understanding-the-stress-response
“Okay, your posture’s very
good. Now, relax,
concentrate, and slowly let
go of your mobile phone”
ACTIVATE THE PARASYMPATHETIC
NERVOUS SYSTEM
•
•
Relaxation Response Training reduces anxiety and depression (thirdhighest causes of US health costs after heart disease and cancer -which
also are affected by stress).
4400 study participants had an average reduction of 43 percent in their
use of health care services in the year after RRT
Relaxation Response and Resiliency Training and Its Effect on Healthcare Resource
Utilization. Stahl et al Oct 2015. Journal Plos One
•
Relaxation Response Training includes deep abdominal breathing,
focus on a soothing word (such as “peace” or “calm”), visualization of
tranquil scenes, repetitive prayer, yoga, and tai chi.
Dr. Herbert Benson, director emeritus of the Benson-Henry Institute for Mind
Body Medicine at Massachusetts General Hospital.
PRACTICE
GRATITUDE
Gratitude
Gratitude improves psychological health.
- reduces toxic energy such as envy, frustration and regret
- increases happiness and reduces depression
Robert A. Emmons, Ph.D., - research on gratitude and well-being
Gratitude improves self-esteem.
- increases athlete’s self-esteem - an essential component of
optimal performance Journal of Applied Sport Psychology 2014
- reduces social comparisons
- able to appreciate – not envy other people’s successes
Gratitude increases mental strength.
- reduces stress and increases capacity to overcome trauma
http://www.forbes.com/sites/amymorin/2014/11/23/7-scientifically-proven-benefits-ofgratitude-that-will-motivate-you-to-give-thanks-year-round/#145a2cf56800
Building TEAM
resilience
• Use strengths-based approaches
• Build Energy for change
Spiritual
Social
Psychological
Physical
Presenter: Rosanna Hunt @rosielhunt
Intellectual
TEAM DEVELOPMENT TOOL:
The SSPPI Energy Index
Team leader identifies the change that
they want to measure energy for
Spiritual
Social
Psychological
Physical
Intellectual
“With alarming
regularity, we find
that team
members do not
know what
energises the other
people in their
own team”
TEAM DEVELOPMENT TOOLS: Some
strengths based approaches
•
•
•
Gallup strengths finder
Inner Skills & Landscapes of the Mind
Or just ask: what are you most looking
forward to this week?
Presenter: Rosanna Hunt @rosielhunt
Change
‘All great literature is
one of two stories; a
man goes on a journey
or a stranger comes to
town.’
Leo Tolstoy
Our mantra on the School for
Heath and Care Radicals:
“Go for no!”
- And learn from it
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