Introduction to Equilibria E-Colors and iCU Safety Observation, Feedback & Tracking System

1. What we attend to, we become. • So we must choose wisely that which we attend. • A. Gayle Hudgens Introduction to Equilibria E-Colors and iCU Safety Observation, Feedback & Tracking System Stress, Fear and Critical Decision Making A presentation by:Michael Ferns Ong Presenter’s Name and Title Location and Date

2. Getting the Right Results, the Right Way AgendaUnderstand what stress is.Assess how stress affects you. How you create stress for others. How to deal with stress. Key Messages • Develop knowledge of what the effects of stress are, particularly on the decision making process. • Understand how and what these stress effects cause us to feel. • Be aware of the physiological and behavioral signs of being in the grip of stress. • Objectives • Arm superintendents with best practice strategies for managing specific stressors that take the biggest toll on decision making • To help superintendents recognize when others are stressed and how it effects the overall mission • To provide superintendents with information on how the different Colors personalities react to stress

3. Stress is … The imbalance between demands and resources. A mismatch between perceived demands and perceived ability to cope.

4. What is Stress? Stress is a term in psychology and biology, first coined in the biological context in the 1930s, which has in more recent decades become a commonplace of popular parlance. It refers to the consequence of the failure of an organism – human or animal – to respond appropriately to emotional or physical threats, whether actual or imagined. Stress symptoms commonly include a state of alarm and adrenaline production, short-term resistance as a coping mechanism, and exhaustion, as well as irritability, muscular tension, inability to concentrate and a variety of physiological reactions such as headache and elevated heart rate.

5. What is Stress? “Stress is a magnifying glass. It makes every little problem seem twenty times larger.” ~Timothy Ciciora, Command Master Chief, US Navy, Retired~

6. How to deal with Stress? An exercise to highlight how stress and frustration happens.

7. Stress - Your perspective on YOU

8. What is your level of Stress? • When you suffer from stress, you experience a variety of symptoms. These symptoms each fall into four categories: • Behavioral (the things you do) • Physical (your body's response) • Emotional (what you feel) • Psychological (your personal way of • thinking)

9. What is your level of Stress? Take a look at the next few slides at the various lists of stresses and symptoms and then compare those with how you are feeling at this moment. Next, look for your score at the end of this self-test and you will discover your personal stress rating.

10. What are some of the symptoms? • Tightness in chest • Chest pain and/or palpitations • Indigestion and nausea • Breathlessness • Depression • Muscle twitches, foot tapping • Aches, pains and headaches • Headaches and skin conditions • Nail biting, pencil biting • Recurrence of previous illnesses/allergies • Constipation/diarrhea • Weight loss or weight gain • Dizziness • Sleep problems/tiredness

11. What are some of the emotional symptoms? • Mood swings - nervousness • Feeling anxious • Feeling tense • Feelings of anger, increased conflict • Feeling guilty • Feelings of shame • Having no enthusiasm • Becoming more cynical • Feeling out of control • Feeling helpless, irritability • Decrease in confidence/self-esteem • Poor concentration

12. What are some of the behavioral symptoms? • Drop in work performance • More inclined to become accident-prone • Drinking and smoking more • Overeating/loss of appetite • Change in sleeping patterns • Poor time management • Too busy to relax • Withdrawing from family and friends • Loss of interest in sex • Poor judgment • Inability to express feelings • Over-reacting

13. Psychological symptoms and negative thoughts • 'I am a failure' • 'I should be able to cope' • 'Why is everyone getting at me?' • ‘No one understands' • 'I don't know what to do' • 'I can't cope' • ‘What's the point?' • 'I don't seem to be able to get on top of • things' • 'I keep forgetting where I put things' • Loss of judgment

14. Self Stress Test Add up your score to check how stressed you are. 0 – 4 symptoms: You are unlikely to be stressed. 5 – 8 symptoms: You are experiencing a mild form of stress and are not coping as well as you can. You need to make some changes. 9 – 12 symptoms: You are experiencing a moderate degree of stress. You need to make major changes to your life. 13 or more symptoms: You need to take urgent action to reduce your stress levels. The higher your score the more urgent is the need for action.

15. Managing Stress Stress is impossible to eliminate totally from life. However, if we recognize what stresses us, together with how our symptoms show themselves, we can take action to minimize or reduce any negative effects.

16. Stress - what you do to others

17. Managing Stress So, this is a summation of what stresses effect you, and you probably already know most of this already. The question then becomes important: How do you think that you create stress for others?

18. Understanding risk and causes of stress

19. What can cause Stress? • What are some of the risks of stress: • Obesity • Heart disease • Cancer • Depression • Anorexia • Obsessive compulsive or anxiety disorder • Ineffective or dangerous decision making • Substance abuse • Accidents • What do you think are some of the events that cause stress: • Death of a partner, friend or family member • Deadline / schedule changes • Divorce or relationship breakdown • Travelling and health problems • New employment • Learning new ways of working • Changing in living conditions or move to a new assignment

20. How to deal with stress – living mindfully

21. What can I do? Living Mindfully – is about developing attention, improving balance and thus reducing our levels of stress. Your balance is your optimum level of stress. Over stressed Positive Stress = Eu-stress Optimum level of stress Negative Stress = Distress Under stressed

22. Colors and Stress – Understanding Why

23. What can cause Stress? • Causes of excessive workplace stress: • Fear of losing one’s job. • Increased demands due to downtime. • Pressure to perform to meet rising expectations but with no increase in job • satisfaction. • Problems at home. • Unsafe conditions. • Lack of support. • Be “That” Boss: • Give positive reassurance. • Provide the best possible tools, training and safety equipment. • Insist that supervisors know their people. • Praise in public, criticize in private. • When the situation turns bad, give light at the end of the tunnel. ie: “What did we learn? How can we prevent this in the future.” • “Stress is a magnifying glass. It makes every little problem seem twenty times larger.” • ~Timothy Ciciora, Command Master Chief, US Navy, Retired~

24. How Stress affects me

26. What can I do? • What is a mindful way of working? • Staying with a beginners mind or in other words being open to • the ¨I don’t know¨ policy • The power of intention and attention ie. Starting with the end in • mind • Directing your energies intelligently by controlling what you can • control and letting go of what you cannot control and having the • attention to be able to see the difference between the two • Embracing uncertainty • Giving up the attachment to the outcome, enjoying the journey • Cultivating flexibility as a way of excelling • Seeing uncertainty as an opportunity for personal growth

27. How to overcome Road Blocks and Barriers Click to change title

28. Taking action • Taking action by furthering the practice, and integrating a mindful way of working and communicating. • Try this: Mindful tactical breathing: •   Begin now by taking four tactical breaths. • Slowly inhale through your nose for four seconds ( count ¨one – • one thousand, two - one thousand, three - one thousand, four -   one thousand¨) while letting the air expand your belly • Pause for the count of four • Exhale through your mouth • Again, counting four, relaxing all your muscles as the air flows out. • That is one tactical breath – do three more, relaxing more deeply • with each exhalation

29. Taking action • Taking action by furthering the practice, and integrating a mindful way of working and communicating. • Try this: • Mindful relaxation, such as taking a silent break and using • relaxation techniques before going to sleep • Mindful Diet, such as choosing the right food for you and staying • alert while you eat to improve digestion and also your energy • levels • Mindful movements, such as remembering each task in its minute • details or smallest steps • Mindful self monitoring, what we call Personal Intervention

30. Personality & Character PERSONALITY CHARACTER

31. Personality • Tends to reflect: • Our comfort zone • Our tendencies • How we react instinctively What typically dictates our reactions • Character • Tends to reflect: • Our ethics and morals • Our commitments and values • Our background and beliefs • Our training, previous and reflective experiences • Our awareness and self management of potential limiters • What typically allows us to respond

32. We have to choose to respond out of Character (managing stress)

33. Brief introduction to the E-Colors (or refresher) Coach’s Name:Your name here IT`S ALL ABOUT YOU !!

34. Every day: Frustration / Stress • Frustration - the feeling that accompanies an experience of being thwarted in attaining your goals defeatdisappointment, let-down - a feeling of dissatisfaction that results when your expectations are not realized; "his hopes were so high he was doomed to disappointment“ • 2.Frustration - an act of hindering someone's plans or efforts foiling, thwarting, interference, hindrance - the act of hindering or obstructing or impeding • 3.Frustration - a feeling of annoyance at being hindered or criticized; "her constant complaints were the main source of his frustration" vexation, annoyance, chafe - anger produced by some annoying irritation

35. Sphere of Control Sphere of Influence Sphere of Concern

36. Spheres of Influence, Control & Concern Sphere of Influence Sphere of Concern 1. 2. 3. 4. 5. 1. 2. 3. 4. 5. Sphere of Control 1. 2. 3. 4. 5.

37. Frustration & Stress • What if when you arrive on earth, you come with an allotted amount of heartbeats? • Then every time you ALLOW yourself to • get frustrated or stressed, you are wasting heartbeats • And you will NEVER get them back !!

38. It’s all about you! We cannot choose how many years we will live, but we can choose how much life those years will have. We cannot control the beauty of our face, but we can control the expression on it. We cannot control life's difficult moments but we can choose to make life less difficult. We cannot control the negative atmosphere of the world, but we can control the atmosphere of our minds. Too often, we try to choose things we cannot. Too seldom, we choose to control what we can …… our attitude. John C. Maxwell Developing the Leader Within You.

39. Frustration & Stress: Heartbeats Please DON’T waste any of YOURS OR Anybody else’s