Staying sane and performing well under pressure– excel and thrive

1. Staying sane and performing well under pressure– excel and thrive Gaynor Parkin Managing Director

2. Overview for today • Impact of pressure on performance – role of our physiology and neurochemistry • What factors improve resilience? • Improving recovery and performance

3. Performance under pressure What happens when pressure high?

5. Flight or fight

6. When is flight or fight useful?? When do you want high adrenalin?

7. When is flight or fight not useful?

8. Flight or fight Useful for motivation and peak performance

9. Role of stress hormones Adrenalin Cortisol

10. Impact of stress on brain function

11. Impact of stress on brain function Amygdala hijack What happens?

12. Role of amygdala Centre of brain Registers strong emotions Activates flight or fight Hard to over-ride by thinking

13. Impact of stress on brain function Amygdala hijack Prefrontal cortex function impaired Therefore executive function not optimal

14. Impact of stress on brain function When do you want amygdala “on” ? When don’t you? What about in teams?

15. What does this knowledge mean for improving performance?

16. What does this knowledge mean for improving performance? Notice when flight/fight kicks in Is it useful? If not – wind adrenalin response down Recovery and resilience

17. Balancing Stress and Recovery

18. Recovery and resilience: • “Bouncing back” • Ability to adapt well under pressure • Capacity to thrive despite pressures

20. Scientific research Child development Trauma – post traumatic growth Neuroscience Positive Psychology

21. Scientific research Child development Trauma – post traumatic growth Neuroscience Positive Psychology

22. What factors promote resilience? Physical fitness and recovery – role of stress hormones Meditation/Mindfulness Emotion regulation skills Experiencing positive emotions

23. What factors promote resilience? Cognitive flexibility Realistic optimism Problem solving skills Connectedness

24. Building blocks of recovery • Physical • Mental • Emotional

25. Physical recovery • Sleep well • Eat well • Less caffeine/alcohol • Exercise

27. Mental recovery • Oscillation • Breaks • Focus on one thing….!!

28. Emotional recovery • Holidays, long weekends, days off… • Activities that replenish us • Positive emotions

29. Positive emotions boost recovery “Undo” negative emotions (recovery) Fuel physical recovery from stress Improve optimism Improve executive function

30. Positive emotions boost recovery Serotonin levels rise – cool, calm, upbeat Cortisol levels drop

31. Positive emotions improve team performance How? What increases the experience of positive emotions in teams?

32. Recovery ideas • What gets in the way of recovery? • What helps to make it happen? • How do we make recovery a priority?

33. Balancing Stress and Recovery

34. Making recovery a habit Set up no-fail habits and routines Recruit support Make it a team priority

35. Making recovery a habit Plan ahead Marathon or sprint? Make it a team priority

36. Has the strategy worked? Less physical tension? Improved cognitive focus? Reduced intensity of emotion? What action may be required?

37. Thank-you Other questions?