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STRONG STAFFWellbeing & Performance

Program

Mitch Lawrie M.Ed, ASCH, CDAA

Wellbeing Educator & Counsellor

www.YourStaffWellbeing.com.au

Mitch Lawrie M.Ed, ASCH, CDAA

Wellbeing Educator & Counsellor

www.YourStaffWellbeing.com.au

Increasing demands

on staff today

Wellbeing

Resilience

Health & Happiness

Capacity

We All Need Both

Performance

Results

Work & Service

Production

Enables

Supports

We’re here to move from this…

To much more of this!

More Specifically

• Why are some people healthy…

• Why are some people happy…

• Why are some people aware…

• Why are some people purposeful…

Please Share…

Your name

A time you felt a great sense of wellbeing

and aliveness

My Background

• Grew up on Sunshine Coast

• Lived in USA for 7 years & Asia,Russia & Turkey for 3 years

• Worked as concreter, lifeguard, freelance journalist, international service project coordinator, leadership trainer, community development consultant, career & HR consultant, clinical hypnotherapist & positive psychology consultant

Zoe Cynthia

Studied

Program Approach?

1. Integrated - many fields of study

2. Evidence-based - draws heavily on recent research in Positive Psychology and Neuroscience

3. Personal – this is not a textbook

4. Fast introduction – for more… see the Online Program

Program Structure

Workshop 1

Introduces key concepts &

motivates engagement

Online Program

Provides in-depth self-paced

learning & encourages

application

Workshop 2

Sharing of learnings (motivates prior learning)

Reinforce & extend key

concepts & their application

Online Program

• Videos

• MP3 audios

• Advanced courses

• Recommended books

• Assessments View website

Everything I say here today is

USELESS

UNLESS You

• Listen

• Try it

• Choose what best suits

• Commit and practice

• Share with others

Others can open

the door.

You enter by

yourself.

Victor not Victim!

Which Do You Agree

With?

� 1. Your intelligence is basically fixed - you can’t change it much.

� 2. Your intelligence can grow (or go down) – you can change it.

� 3. Your personality is basically fixed - you can’t change it much.

� 4. Your personality can grow (or go down) – you can change it.

Carol Dweck Ph.D. –

Professor of Psychology,

Stanford University

Neuroplasticity

• Neuroplasticity has replaced the formerly-held position that the brain is a physiologically static organ

• EG. - Study in “Journal of Neuroscience” (2006) found that in a matter of months, the students' grey matter increased significantly in areas of their brains.Neuroimaging

Neuroplasticity: We Can

Reshape Our Brains

Fixed Mindset vs Growth Mindset

and the Effect of Praise – a Study by Professor Carol Dweck

High Wellbeing & Performance

= manage your energy

NOT just your time

Wellbeing

Resilience

Health & Happiness

Capacity

In other words…

Performance

Results

Work & Service

Production

Enables

Supports

How many types of energy do you have?

4 Types of Energy

• Align with Purpose

• Values, goals, character, integrity, passion, service


• Values, goals, character, integrity, passion, serviceSPIRITUAL

• Manage the Mind

• Awareness, Mindsets, beliefs

• Manage the Mind

• Awareness, Mindsets, beliefs MENTAL

• Connect with Emotions

• Openness, self-compassion


• Openness, self-compassionEMOTIONAL

• Energise the Body

• Breath, move, eat, sleep


• Breath, move, eat, sleepPHYSICALQUANTITY

QUALITY

FOCUS

FORCE

Positive Energy Habits - Examples

• Recall your deep values & sense of

purpose in difficult situations

• Recall your deep values & sense of

purpose in difficult situationsSPIRITUAL

• Take a small break from the

computer every 20 – 30 minutes

• Take a small break from the

computer every 20 – 30 minutesMENTAL

• Notice something funny to

have a chuckle about

• Notice something funny to

have a chuckle aboutEMOTIONAL

• Go for a walk every

day

• Go for a walk every

dayPHYSICAL

• Find your bigger purpose

- align all with deep values

• Find your bigger purpose

- align all with deep valuesSPIRITUAL

• Be aware & choose your

focus wisely

• Be aware & choose your

focus wiselyMENTAL

• Accept all emotions,

foster positive ones

• Accept all emotions,

foster positive onesEMOTIONAL

• Listen to & care

for the body

• Listen to & care

for the bodyPHYSICAL

Key Principles

All interwoven

SPIRITUAL

MENTAL

EMOTIONAL

PHYSICAL

4 Dimensions of Being


• Values, goals, character, integrity, passion, service


• Values, goals, character, integrity, passion, serviceSPIRITUAL

• Manage the Mind

• Awareness, Mindsets, beliefs

• Manage the Mind

• Awareness, Mindsets, beliefs MENTAL


• Openness, self-compassion


• Openness, self-compassionEMOTIONAL


• Breath, move, eat, sleep


• Breath, move, eat, sleepPHYSICALQUANTITY

QUALITY

FOCUS

FORCE

BEHAVIOURGOALSMOTIVATIONCONFIDENCE

The Cost of Low Staff Wellbeing

• Alienation, lack of purpose, apathy, & inner emptiness

• Results in poor motivation and increased mental, emotional &

physical problems

• Alienation, lack of purpose, apathy, & inner emptiness

• Results in poor motivation and increased mental, emotional &

physical problems Spiritual

• Mental health disorder = 45% of all people at some time

• Anxiety, depression & substance use disorders

• Problems with memory, focus, and decision-making

• Mental health disorder = 45% of all people at some time

• Anxiety, depression & substance use disorders

• Problems with memory, focus, and decision-makingMental

• 50 -78% workers unhappy in jobs

• Workplace stress increasing… irritability,

defensiveness, mood swings, conflict

• 50 -78% workers unhappy in jobs

• Workplace stress increasing… irritability,

defensiveness, mood swings, conflictEmotional

• Chronic disease = 90% of all deaths

• Fatigue, sick days, injuries, &

illnesses all reduce productivity

• Chronic disease = 90% of all deaths

• Fatigue, sick days, injuries, &

illnesses all reduce productivityPhysical

in Australia

Don’t let this

happen to

you!

Questions??

How are you doing?

Let’s get

PHYSICALEnergise the body

STRONG STAFF PROGRAMwww.YourStaffWellbeing.com.au


Breathe

Dealing

with stress

situations?

Relax Breathing

Count

to 4

Count

to 5 or 6

EmWave2 – High Quick Coherence

Questions??

Move

Exercise = “Wonder drug”Alex Clark – Medical Researcher

What is the most dangerous item

in this room?

Move – Beware Your Chair!

Standing Desks

Varidesk.com from $400

Walking Desks

• The Best… but >$1000

Move Reminders – Software & Apps

Move - Exercise

Do moderately intense cardio 30 minutes a day, five days a week

Do vigorously intense cardio 20 minutes a day, 3 days a week

And

Do eight to 10 strength-training exercises, eight to 12 repetitions

of each exercise twice a week.ACSM and AHA, 2007

Or

The Best Exercise for You?

The one that you’ll do!

So do something you enjoy!

The Good News

- Even a small increase in exercise

= real health benefits!

www.10000steps.org.au

Eat

Food Basics1. Avoid sugar!

2. Avoid refined carbohydrates(cut high G.I. & processed food)

3. Eat lots of vegetables, fruit, nuts & some healthy fats/protein (nutrient dense, low G.I. whole foods)

4. Eat smaller portions of higher quality foods (becomes easier if you do 1 – 3)

Qld Men Qld Women

Eat Your Veggies!

Sleep

Sleep is Important!

95% of people need

7- 8 hours sleep per

night.

>50% get less than

7 hours!

8 Ways to Improve Your Sleep

1. Avoid sleeping pills

2. Don’t drink coffee after lunch or alcohol after 7 PM

3. Avoid “blue light” at night

4. Use a sleep ritual – wind down after 8 PM (eg read, hot bath)

5. Wake at the same time every day (no binge sleeping in on weekends)

6. Make up “sleep debt”: Go to bed earlier or take short naps (15-20 minutes between 1 PM & 3 PM)

7. Eliminate sleep disruptors

8. Learn sleep skills - change your focus (meditate etc.)

Sleep is a priority

With enough sleep everything is better:

• Our Outlook & Contribution to Others• Our Outlook & Contribution to OthersSPIRITUAL

• Our Mental Capacity & Clarity • Our Mental Capacity & Clarity MENTAL

• Our Joy of Life• Our Joy of LifeEMOTIONAL

• Our Health• Our HealthPHYSICAL

Questions??

Brain Health

Dr Daniel Amen

Psychiatrist

Neural Imaging Expert

12 Prescriptions for A Brain Healthy Life

1. Love your brain

2. Increase brain reserve

3. Protect your brain

4. Stop poisoning it

5. Protect your memory

6. Good sleep

7. Learn pain alternatives

8. Eat brain healthy

9. Physical exercise

10.Mental exercise

11.Focus on the good

12.Focus on the good in

people

Changing Your Behaviour

How to Change Your Behaviour!

Focus on the proven immediate benefits…

1. Feel good – will improve mood and reduce anxiety & depression

2. Perform good - more energy – better results, relationships & decisions

3. Look good – exercise, veggies & fruit,and sleep give “healthy glow”

Create New Habits

Social Support

1. Set some clear goals for new eating, moving

and sleeping habits

2. Support each other - see if you can team up

or agree to check up with others

3. Remember you will meet again to share

your results

SPIRITUAL

• Energy Focus- Build awareness & mindfulness

• Energy Focus- Build awareness & mindfulness

MENTAL

• Energy Quality- Accept all emotions, foster

Xpositive ones (esp. compassion)

• Energy Quality- Accept all emotions, foster


EMOTIONAL

PHYSICAL

All interwoven

SPIRITUAL

MENTAL

EMOTIONAL

PHYSICAL

4 Dimensions of Being

Let’s get

MENTAL

Manage the Mind



Why?!

Two Fundamental Ways to Use Your Brain

Direct Experience Circuit (Takes conscious effort)

Narrative Circuit (Default network - runs most of the time)

Direct Experience Circuit

• Everyone has the capacity for it (Mindfulness) but

levels vary

• Increases with practice

• Direct experience of internal and external worlds

• More awareness of real-time input makes you more

flexible… less imprisoned by the past, your habits,

expectations or assumptions

The Key to the Mind… The Freedom to Choose

Little tweaks = big changes over time!

Choose wisely.

Which do you have more of?

Mindfulness Mindlessness!

Direct Experience Circuit Narrative Circuit

One Result of Mindlessness…

Mindfulness Research Findings

Everyday Mindfulness Doesn’t Have

To Be Meditation

Examples of Everyday Mindfulness

• At work watch your mind, emotions, reactions, beliefs, etc.

• Driving… take it all in. Red lights are Relax Breathing signals!

• In the shower… try to just feel the water

SLOW

DOWN

Mindfulness = Wisdom building Capacity

More awareness of real-time input…

= opportunity to observe & learn

= freedom from your reactions & past

= wisdom or “integrated self-knowledge”

Notice Your Beliefs

• You don’t live in reality… you live in the beliefs – the mental models – you have of reality

• Determines much of your health, happiness, awareness and power

Notice Your States of Mind

. . . basic states of mind are clustered into specialized selves, which are enduring states of mind that have a repeated pattern of activity across time. These specialized selves or self-states each have relatively specialized and relatively independent modes of processing information and achieving goals.

Each person has many such interdependent and yet distinct processes which exist over time with a sense of continuity that creates the experiences of mind. - Dan Siegel, Clinical Professor of Psychiatry

at the UCLA School of Medicine

Therefore…

1. Don’t get too rigidly attached to one way of

being… you are not your thoughts

2. Notice and try to get in the right “State of

Mind” (sub-personality) for the situation

3. Bring a sense of compassion to the parts of

you that are hurt, angry or afraid

Questions??

Let’s get

EMOTIONAL

Accept all emotions,

foster positive ones



Happiness & Success

What determines happiness?

“The

Happiness

Pie”

Shawn AchorFormer Positive Psychology Lecturer at Harvard

The happy secret to better work

TEDx - May 2011

Hedonic Treadmill

The Next Thing = Happy

Success ≠ Happiness… Happiness = Success Emotional

Agility

Emotional Agility = Appropriate Emotion

• All emotions have their time & place

• Requires in the moment awareness

However Beware Your Negativity Bias

• We are like Velcro for negative

emotions & Teflon for positive

emotions

• Too many false alarms lead to

habitual negative emotions

– anxiety and depression

Choose wisely!

Positive Emotions Activities- Happiness Boosters

• Savour life’s joys

• Learn to forgive

• Practice acts of kindness

• Nurture relationships

• Cultivate realistic optimism

• Do more activities that truly engage you

• Avoid over-thinking & social comparison

• Express gratitude

• Strengthen your spiritual connections

• Take care of your body

• Commit to your goals

Accept All Emotions

• Be happy to not be happy all the time

• Your goal is your bigger purpose not just your happiness

Positive Emotions

• Good… But keep it real…

be authentic – fake

positivity isolates us

from others!

Negative Emotions

• Don’t suppress – let yourself feel it in your body while supporting yourself with compassion.

• Name it (I am angry or disappointed or scared, etc.)

• Then, when you are ready, refocus on something purposeful and positive

Self-Compassion

Dr Kristin NeffAssociate ProfessorHuman Development and CultureEducational Psychology DepartmentUniversity of Texas at Austin

Compassion - TEDX TalkSee www.self-compassion.orgFree Guided Self-Compassion mp3s

Self-Compassion

1. Self – Kindness – People are hard on themselves (or they go into denial).

2. Common Humanity – Not easy being green… or human.

3. Mindfulness – We have to learn tobe present & notice when we are hurting.

Focused Compassion Exercise

Let’s get

SPIRITUALFind Your Bigger Purpose

Align ALL with Deep Values



• Values, goals, character, integrity,

passion, service

• Values, goals, character, integrity,

passion, serviceSPIRITUAL

MENTAL

EMOTIONAL

PHYSICALQUANTITY

QUALITY

FOCUS

FORCE

“Those who have a 'why' to

live, can bear with almost

any 'how'.”

― Viktor E. Frankl,

Man's Search for Meaning

The Power of Purpose

“Research has shown that having purpose and meaning in life increases overall well-being and life satisfaction, improves mental and physical health, enhances resiliency, and decreases the chances of depression.

On top of that, the single-minded pursuit of happiness is ironically leaving people less happy, according to recent research. "It is the very pursuit of happiness," Frankl knew, "that thwarts happiness."

- Emily Smith from “There’s More To Life Than Being Happy”

Human cells respond differently to different

kinds of happiness• Hedonic pleasure = negative cellular effect

• Purpose & connection = positive cellular effect

• The sense of well-being derived from “a noble purpose” may provide cellular health benefits.

• Hedonic happiness may be similar to “empty calories.”

Professor Barbara

Fredrickson

I don’t know what your destiny will be, but one

thing I do know; the only ones among you who

will be really happy are those who have sought

and found how to serve.

Albert Schweitzer

Finding Meaning in Work

What’s Your Epitaph?

• He read a lot of magazines.

• She started slowly, and then backed off.

• I’m glad that’s over!

• Always there to lend a hand.

• A kind heart and a wise counsel

• A keen student and teacher of life

• Truly loving and beloved

What Matters Most Exercise

• Take a minute to consider

how you would like to be

remembered

• Pair up and share it with

the other person

• Now write your Epitaph

Individual Application

1. Think about what you have learnt.

2. Write down 3 new things you will do and

share your experience with the group at the

next workshop

Group Application

1. Reflect on how you could improve your workplace

2. Form a group of about 4 and appoint a volunteer to take some notes and report to all of us

3. Discuss what you could do together differently (in small groups or as a workplace)

4. Reporter shares with all of us

WRAP UP



• Energy Force- Align all with purpose & deep values

• Energy Force- Align all with purpose & deep values

SPIRITUAL

• Energy Focus- Build awareness, mindfulness &

iiwisdom

• Energy Focus- Build awareness, mindfulness &

iiwisdom

MENTAL

• Energy Quality- Embrace all emotions, foster


• Energy Quality- Embrace all emotions, foster


EMOTIONAL

• Energy Quantity- Listen to & care for

iithe body

• Energy Quantity- Listen to & care for

iithe body

PHYSICAL

• Learn to be

PURPOSEFUL

• Learn to be

PURPOSEFULSPIRITUAL

• Learn to be

MINDFUL

• Learn to be

MINDFULMENTAL

• Learn to be

HAPPY

• Learn to be

HAPPYEMOTIONAL

• Learn to be

HEALTHY

• Learn to be

HEALTHYPHYSICAL

Program Structure

Workshop 1

Introduces key concepts &

motivates engagement

Online Program

Provides in-depth self-paced

learning & encourages

application

Workshop 2

Sharing of learnings (motivates prior learning)

Reinforce & extend key

concepts & their application

Online Program

• Videos

• MP3 audios

• Advanced courses

• Recommended books

• Assessments

SPIRITUAL

MENTAL

EMOTIONAL

PHYSICAL

Social

Wellbeing

Workplace

Wellbeing

Financial

Wellbeing

Household

Wellbeing

Community

Wellbeing

The 4 Inner Domains

plus

The 5 Outer Domains

of Wellbeing

George G. Ritchie

WWII Medic &

American

Psychiatrist

As told

by…

One Man’s example of the power of

choosing a higher purpose of love

10 Rules

for Life

The Art and Science

of Resilience

The 10 Rules – How to Overcome

Trauma, Grief & Other SufferingIn other words… how to survive a fairly typical life!

Adapted from this book

By Laurence Gonzales -expert on survival and the art & science of resilience

Rule 1: Find Something to Pursue• Do something you love!

• “Devote yourself passionately to an art, craft, a musical instrument, a language, a horse, or your own education.”

• “Your pursuit can be anything.”

• Engagement = flow… getting out of your head and focused onto something else important to you.

Rule 2: Be Here Now• Learn to be present – mindful nor mindless

• Pay attention to reality as it surrounds you – not

the thoughts in your head.

Rule 3: Do what you can, then let go• Try not to be too attached

to results.

• Otherwise you get in the way of your subconscious mind where the real skills and knowledge lie.

• “BE PATIENT. Everything takes eight times as long as it’s supposed to.”

Rule 4: Learn to suffer well• “To achieve the greatest

psychological health, some kind of suffering is necessary.”

• Interesting paradox… To be happy you have to accept being unhappy!

• Life always has pain & pleasure… this too shall pass…

Rule 5: Appreciate the little things• Find things to savour and be grateful for

• “Even those in Nazi death camps found beauty and inspiration in their days.”

Rule 6: Learn to Rework Memories• Get on with life… but if

traumatic or unpleasant memories come up learn to rework them.

• Memories don’t disappear but they can be reinterpreted or layered over e.g. Anzac day rituals

• Therapy can assist in “memory reconsolidation”

Rule 7: Find Someone to Help• Good to be helped…

better to help

• “Having a higher purpose

in your efforts can take

you out of yourself and

make you feel more

effective, more in control,

more powerful.”

Rule 8: Get Connected, Stay

Connected• Developing and

maintaining good relationships with family, friends & colleagues has powerful psychological benefits

• Proven that socially connected people are healthier & live longer

Rule 9: Act How You Want to Feel• Your body shapes your

brain just as much as your

brain influences your body

• Act strong to feel strong…

don’t wait until you feel it!

• Remember the “Power

Poses”

Rule 10: Laugh

• “LIFE IS DEEP; SHALLOW UP.”

• Humour is not optional! Laugh at the

world… laugh at yourself

• (And cry sometimes too)

Key Moments

Process

“You can’t stop the waves from coming,

but you can learn how to surf.”

- Jon Kabot Zinn

Application – Shifting Stressful

Situations into Emotional Victories

Key Moments Process - MCPAA

Mindfulness

• What is? What am I feeling? Don’t suppress.

• Notice & accept the situation AND your emotion/stress – it is!

Compassion

• Care for yourself – self soothing. Can I go easy on myself?

• “It’s natural that you feel this way”“No one is on top all the time”

Purpose

• Get Perspective – don’t sweat the small stuff, refocus on your values. What will

matter in a year?

Attunement

• Tune into them. What are they feeling? If they are upset it may help to name it for them: “I can see you’re very angry right now.”

Action

• Take some positive action based on Mindfulness, Compassion Purpose, and Attunement. What good can I do?

Key Moments Process - MCPAA

Mindfulness• What am I feeling?

Compassion• Can I go easy on myself?

Purpose• What will matter in a year?

Attunement• What are they feeling?

Action• What good can I do?

Deep Change!

Questions??