Your Resilience Your Response

YOUR RESILIENCEYOUR RESPONSES The 2nd International Human Factors ConferenceEnabling People / Enhancing Safety 20. 21.10.2016 @ Lufthansa Seeheim with...

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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

soundcloud.com/brainworkshops-audio

THANXwww.brainworkshop.co.uk

phil@brainworkshop.co.uk

www.meshworks.net

imran@meshworks.net