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Managing “that Five Percent”

Jeff Ashby, Ph.D. Summit Performance Group. Managing “that Five Percent” . Law Schools Are…. “cauldrons of bubbling emotions”. Dr. Daniel Goleman, HarvardBusiness Review. One Plan…. Dealing with People is STRESSFUL !. You are….

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Managing “that Five Percent”

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  1. Jeff Ashby, Ph.D. Summit Performance Group Managing “that Five Percent”

  2. Law Schools Are… “cauldrons of bubbling emotions”. Dr. Daniel Goleman, HarvardBusiness Review

  3. One Plan…

  4. Dealing with People is STRESSFUL!

  5. You are… Managing Stress while you’re Managing People…

  6. STRESS EPIDEMIC? • "Stress is America’s Newest Epidemic” Northwestern Mutual Life Insurance Company • “Stress is rampant, stress is growing, and stress hurts the bottom line” Harvard Business Review

  7. Stress is… The perception that your demands exceed your resources for dealing with them.

  8. Signs of Stressful Arousal • Pupils dilate • Breathing rate increases • Blood sugar increases • Heart rate increases • Blood pressure rises • Muscles tense • Perspiration increases • Digestive processes slow • Skin blanches

  9. Personal Reality The body doesn’t know the difference between fact and fantasy. It treats as REALITY whatever signals the mind gives it.

  10. “What Workplace Assholes do and Why You Know So Many” Chapter 1 from Robert Sutton’s (2007) book: The No Asshole Rule: Building a Civilized Workplace and Surviving One that Isn’t

  11. Behavioral Symptoms of Stress • Sleeplessness • Restlessness • Tremors • Avoidance of challenging situations • Performance failures

  12. Emotional Symptoms of Stress • Irritability • Anxiousness • Dysphoria • Depression • Self-Preoccupation

  13. Empathy “The number one practical competency for leaders is empathy” Peter Drucker

  14. “I’m not good at empathy. Will you settle for sarcasm?”

  15. Cognitive Symptoms of Stress • Attention deficits • Concentration difficulties • Cognitive rigidity • Memory failures

  16. STRESS AFFECTS YOUR HEALTH! Stress is a contributing factor to hypertension, coronary artery disease, cerebral vascular accidents, ulcers, irritable bowel syndrome, rheumatoid arthritis, immune suppression, and mental illness.

  17. Stress makes you ineffective, unhappy, unproductive, and then kills you…

  18. So we COPE… Coping is any effort, healthy or unhealthy, to eliminate or reduce the unpleasant effects of stressors.

  19. Pursuing High-Level Wellness

  20. EFFECTS OF DEEP SLEEP • Physiological recuperation: • Hypometabolism, and • Increased vasodilation • Increased production of somatotrophic growth hormone

  21. EFFECTS OF DREAM SLEEP • Consolidation of memories • De-emotionalizing of the previous day’s experiences • Maintenance of spatial and temporal orientation

  22. Benefits of Aerobic Exercise • Raises HDL and lowers LDL • Strengthens the heart muscle and increases the blood supply to it. • Lowers blood pressure • Improves immune functioning • Hardens bones • Increases red blood cells (oxygen carriers) • Improves efficiency of mitochondria • Burns stress hormones • Assists in controlling the appetite • Deepens sleep

  23. Develop a More Active Coping Style.

  24. Stress-Reducing Perceptual Filters • Control • Anticipation (Predictability) • Desirability

  25. Eliminate Stressful Thinking!

  26. Negative Thoughts Trigger Stress Negative thoughts activate the amygdala--a part of the emotional brain that causes high arousal. Positive thoughts activate the septo-hippocampal system--a part of the emotional brain that induces a peaceful state.

  27. Distorted Perceptions That Create Stress • Perfectionism (Holding oneself to impossibly and unrealistically high standards) • Catastrophizing (Blowing up or exaggerating the seriousness of an event all out of proportion to reality) • All-Or-Nothing Thinking. (Polarized thinking--right or wrong, good or bad, always or never, all or nothing.)

  28. Use Your Social Support Network.

  29. Social Support is Life-Giving In a Stanford University Medical School study with women with advanced metastatic breast cancer, those who attended weekly group meetings that allowed them to unburden themselves lived 37 additional months whereas the controls lived only 19 months. David Spiegel et al. (1989). Effect of Psychosocial Treatment on Survival of Patients with Metastatic Breast Cancer. Lancet. No. 8668, ii.

  30. Fight Stress with Relaxation.

  31. BREATHING…. • Counted Breaths • Cleansing Breaths

  32. RELAXATION • Relaxation Posture • Passive Stretch • Progressive Muscle Relaxation

  33. Embrace Meaning in Life.

  34. Religious/Spiritual Coping • Recent research suggests that religious/spiritual coping can serve to insulate individuals from stress and related physical and mental health complaints. Ashby et al., (2003). Religious Coping, Coping Resources, and Depression. Presented at the annual meeting of the American Psychological Association, Toronto, Canada.

  35. Not just survive – but thrive as you manage that Five Percent ...

  36. THANK YOU! Jeff Ashby, Ph.D. President Summit Performance Group 404-274-0558 Jeff@summitperformancegroup.com

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