The Resilient Employee

1. The Resilient Employee Meg Welch Murphy, PsyD 15th Annual EAPA Regional Spring Conference

2. Today’s Objectives 15th Annual EAPA Regional Spring Conference Discuss the meaning of resiliency Indentify some common risk factors Introduce concepts and principles of full engagement Discuss results of the Full Engagement Program

3. Resiliency 15th Annual EAPA Regional Spring Conference The capacity to successfully perform in high stress environments without impact to health or relationships day after day Well developed Energy management skills

4. Intelligence Professional’s Environment 15th Annual EAPA Regional Spring Conference High-stress environment Working long hours Shiftwork Serving the nation in silence Privy to information that can be unsettling Having to balance work, family, and personal life

5. Intervention Areas to Mitigate Health Risks 15th Annual EAPA Regional Spring Conference Nutrition Fitness Coronary Risk Cancer Weight Stress

6. New Paradigm Manage energy Seek stress Life is a series of sprints Downtime is productive time Purpose fuels performance Rituals rule The power of full engagement The Power of Full Engagement • Old Paradigm • Manage time • Avoid stress • Life is a marathon • Downtime is wasted time • Rewards fuel performance • Self-discipline rules • The power of positive thinking 15th Annual EAPA Regional Spring Conference

7. Defining Purpose Facing the Truth Taking Action Full Engagement Process Model + Four Principles Three-Step Engagement Process 15th Annual EAPA Regional Spring Conference

8. Principle #1Energy is Four-Dimensional • Full Engagement requires sufficient quantity, quality, focus and force of energy • Maximum productivity and well-being is best achieved by addressing the whole person Human beings as energy systems 15th Annual EAPA Regional Spring Conference

9. Principle #2 15th Annual EAPA Regional Spring Conference Recovery is key. Oscillate, oscillate oscillate! To be fully engaged, you must strategically disengage. Engage when it matters and disengage when it doesn’t. Turn on Turn off. Live life as a sprinter not as a marathoner.

10. The healthiest oscillatory rhythm is to turn our energy systems fully on and then fully off—physically, emotionally, mentally, spiritually You can break up your activities up into manageable sprints followed by periods of strategic recovery, which will result in greater productivity, fewer mistakes, and increased well-being Principle #2, con't. 15th Annual EAPA Regional Spring Conference

11. Principle #2 • 15th Annual EAPA Regional Spring Conference

12. Principle #3 15th Annual EAPA Regional Spring Conference Stress for Success! Push yourself outside your current comfort level by investing energy in the capacity you want to grow. No discomfort, no growth Every storm hold the promise of expanded capacity.

13. Too long in the hot zone and you will lose capacity. Burn-out! Storms and Capacity Hot Zone Comfort Zone 15th Annual EAPA Regional Spring Conference

14. Too long in the comfort zone and you will lose capacity. Boredom! Storms and Capacity Hot Zone Comfort Zone 15th Annual EAPA Regional Spring Conference

15. Principle #4 15th Annual EAPA Regional Spring Conference Building Full Engagement Rituals! Full engagement is not controlled by self-discipline or will power, but by habit and routine. Positive rituals are consciously acquired habits that serve engagement. Positive rituals represent the intersection of value, time, energy and action. Rituals allow you to function optimally, even in the worst of storms.

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17. Habits + Core Values = Rituals Link the change to a primary value Invest extraordinary energy in building the new ritual for approximately 30-60 days Be precise in timing and behavior Focus on building only a few major rituals at any one time Focus on what you want, what you don’t want Create a supportive environment Keys to Ritual Building 15th Annual EAPA Regional Spring Conference

18. What rituals must you create to enhance engagement and mission success? How engaged are you now? How engaged do you want to be? Defining Purpose Facing the Truth Taking Action Full Engagement Process Three-Step Engagement Process 15th Annual EAPA Regional Spring Conference

19. Understand and confront the reality of all the dimensions of your engagement through deepening your awareness of the truth in 4 key areas: Current engagement in your professional and personal life Habits that undermine or compromise the engagement Stories that drive engagement or disengagement Costs and consequences of your disengagement Face the Truth Objectives 15th Annual EAPA Regional Spring Conference

20. Human beings possess a great capacity for self-deception and denial The engagement process is very complex, involving all four dimensions—physical, emotional, mental, spiritual Our level of awareness regarding engagement is typically very low Difficulty in Facing the Truth 15th Annual EAPA Regional Spring Conference

21. Full Engagement Model Human beings as energy systems 15th Annual EAPA Regional Spring Conference

22. Face the Truth - Physical 15th Annual EAPA Regional Spring Conference Biometrics Complete lipid profile Blood pressure Weight BMI – Body Mass Index Body fat analysis Personal Wellness Profile for Health Risk Assessment and Intervention Areas (Wellsource)

23. A Health Risk Assessment 15th Annual EAPA Regional Spring Conference Provides • An overall wellness rating • A current fitness level • A personal heart health evaluation • A look at how the individual copes with stress • An evaluation of eating habits • Recommendations for preventive exams • Recommendations for preventive actions based on identified needs

24. The Truth about Physical Engagement 15th Annual EAPA Regional Spring Conference • The energy required for full engagement comes from the union of glucose and oxygen. • Glucose requirements are met through strategic eating. • Oxygen requirements are met through respiration and strategic movement.

25. Physical Energy 15th Annual EAPA Regional Spring Conference Sleep: Set an earlier bedtime and reduce alcohol use Reduce stress: cardiovascular activity three times a week and strength training at least once Nourishment: Eat small meals and light snacks every three hours Recognize signs of low energy: difficulty concentrating, hunger restlessness, and yawning Breaks: Move away from desk at 90 to 120 minute intervals throughout the day.

26. Face the Truth - Emotional 15th Annual EAPA Regional Spring Conference • Full engagement requires a highly specific emotional response • Two categories of emotions: • Survival-based emotions (flight or fight) • Something or someone is someone is threatening • Very low quality of energy • Opportunity-based emotions • Hope filled exciting situations • Give the highest quality energy possible

27. Face the Truth - Emotional 15th Annual EAPA Regional Spring Conference Survival-based emotions trigger feelings of anger, fear, revenge, anxiety, insecurity. Opportunity-based emotions trigger feelings of adventure, challenge, confidence, enjoyment and gratitude.

28. Emotional Energy 15th Annual EAPA Regional Spring Conference Defuse negative emotions: deep abdominal breathing. Fuel positive emotions: regularly expressing appreciation to others in detailed, specific terms through notes e-mails calls, or conversations Use different lenses to view upsetting situations: reverse lenses, long lenses, and wide lenses

29. The Truth about Mental Engagement 15th Annual EAPA Regional Spring Conference Mental dimension as “Mission Control Center” • All choices, decisions and personal changes we make are mediated by this dimension.

30. Face the Truth – Mental Engagement 15th Annual EAPA Regional Spring Conference The most important competencies in mental engagement are: • Logical, realistic thinking • Focus and concentration • Mental preparation • Self-awareness • Time management • Creativity and curiosity

31. Mental Energy 15th Annual EAPA Regional Spring Conference Reduce interruptions: perform high concentration tasks away from phones and email by responding to them at designated times during the day. Identify the most important challenge for the following day at night: make it your first priority when you arrive in the morning. Stop multitasking!

32. The Truth about Spiritual Engagement 15th Annual EAPA Regional Spring Conference The spiritual dimension is the genesis of: • Commitment • Passion • Determination • Persistence in the pursuit of mission

33. The Truth about Spiritual Engagement 15th Annual EAPA Regional Spring Conference • The force of energy associated with the spiritual dimension comes from one’s deepest values and beliefs • Critical to achieving spiritual engagement are: • Facing the truth about one’s ability to make values-based decisions • Clearly prioritizing according to one’s core values • Connecting core values to the targeted mission • Behaving in ways that align with core values

34. Spiritual Energy 15th Annual EAPA Regional Spring Conference Identify “sweet spot” activities: Do more of those Allocate time and energy to what you consider most important: e.g. connecting with family Live your core values

35. The Truth about Your Storytelling 15th Annual EAPA Regional Spring Conference • Stories fundamentally explain how and why things happen or how and why things don’t happen in your life • The stories you tell yourself and others all too often become your reality: • The wrong stories disengage, block personal growth, make us victims, and derail any mission. A negative habits comes a supporting story. • The right stories bring us to the truth, mobilize us to make tough values-based choices that lead to expanded growth and deepen our engagement.

36. The Truth about Your Storytelling, con’t 15th Annual EAPA Regional Spring Conference Stories that deepen engagement and facilitate mission success have three characteristics in common: • Linked closely to a primary value such as health, family, integrity, or kindness. • Reflect the truth as much as possible • Engender a deep sense of hope that the mission is possible.

37. What rituals must you create to enhance engagement and mission success? How engaged are you now? How engaged do you want to be? Defining Purpose Facing the Truth Taking Action Full Engagement Process Let’s move on to Defining Purpose 15th Annual EAPA Regional Spring Conference

38. Purpose • 15th Annual EAPA Regional Spring Conference

39. Purpose 15th Annual EAPA Regional Spring Conference Ultimate Mission – Long-term goal • What is my purpose in life? • What kind of person do I want to be? • What kinds of things do I want to do? • What do I want to be remembered by?

40. What I Can Change 15th Annual EAPA Regional Spring Conference Training Mission – Short-term goal for change • What do I need to do to achieve my ultimate mission? • What is getting in the way of achieving my ultimate mission? • What do I need to change?

41. What rituals must you create to enhance engagement and mission success? How engaged are you now? How engaged do you want to be? Defining Purpose Facing the Truth Taking Action Full Engagement Process Shift to Taking Action 15th Annual EAPA Regional Spring Conference

42. Crucial Parts of a Change Mission 15th Annual EAPA Regional Spring Conference • Determine • What new energy investment to make • When to make them • Set a launch date • Make full and absolute commitment

43. Positive Rituals Bring About Change 15th Annual EAPA Regional Spring Conference • What do I need to do routinely to bring about a positive change in my life? • How will I hold myself accountable? • How will I react to setbacks?

44. Positive Rituals Bring About Change 15th Annual EAPA Regional Spring Conference Ultimate Mission: Includes purpose, statement of your dream(s) long-term goal interwoven with your values. Training Mission: This is what you’ll be working on for the next 3-6 months. It is your short-term goal(s) in support of your ultimate mission/values. Old Story: Statement of the thoughts and beliefs that drive your current situation. New Story: Written in the present tense, as if you have already achieved your training mission. The tone is positive—positive self-talk, hopeful, and reflective of your values. Rituals: Specific behaviors to support the training mission. They reflect the timing, intensity and focus of the activities that will support change. Be specific (what, when, where, how many times a day/week, etc.).

45. Preliminary Results 15th Annual EAPA Regional Spring Conference Increased health status/quality of life for physical and mental health for both men and woman Increased readiness to change (planning, action, maintenance vice pre-contemplation or contemplation Decreased health risks regarding fitness, nutrition, coronary risk, cancer risk, weight, and stress Decreased preventable health risks, which shows up as $ saved in health claims

46. References 15th Annual EAPA Regional Spring Conference • Origin: Human Potential Institute (HPI) - http://hpinstitute.com • The Power of Full Engagement, not Time, is the Key to High Performance and Personal Renewal, Loehr and Schwartz, 2003 • The Power of Story, Loehr, 2007