le bien être au travail ? dream or reality - ciffop bien... · brain booster - 2016 work related...

“Never forget: A small group of committed people could change the world.

Indeed, it's the only thing that ever has.”

Margaret Mead

SUZANNE PETERS - www.brainbooster.global

Le bien être au travail ? Dream or Reality ?

BRAIN BOOSTER - 2016

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Introduction

The epidemic of the modern workplace !  Work-related stress: the biggest health and safety challenge we face

in Europe

!  One in four workers is affected and studies suggest that between 50% and 60% of all working days lost are stress related

!  Stress at work can affect anyone at any level. It can happen in any sector and in organizations of any size

= a huge cost in terms of health, human distress and impaired economic performance for organization and national economies


DEFINITION OF

PROFESSIONAL STRESS


Work related stress

«!People experience stress when they perceive that there is an imbalance between the demands made on them and their available resources to cope with those demands.! Although the experience of stress is psychological, stress also affects people’s physical health!». Definition of the European Agency for Safety and Health at Work

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Recovery phases

PE

R

F

O

RM

A

N

C

E

Short term = “good” stress

Optimal stress

Good and poor stress management

STRESS INTENSITY

☺  Good stress management

#  Poor stress management

Chronic stress

BURNOUT

Each person has his own stress curve:

Optimal stress is different for everyone …

… but for everyone performance drops after acute stress without recovery phase

Challenge

e

Recovery phases

Optimal stress

☺ Good stress management

# Poor stress management

BURNOUT

emmmmmmmmm

mmmmmmmmme

cccccccc

RRRRRRNNNNNNNN

Fatigue Exhaustion

Anxiety

Depression

Health problems

BORE OUT

Acute stress Acute stress

Protracted stress =Distress

PERFORMANCE

Acute stress

BRAIN BOOSTER - 2016 6

Short term stress

Acute stress is our body’s reactions when we are confronted to a threat or

specific temporary challenge: reaching a goal, a deadline, taking an exam, a new

position etc. !  Acute stress is not only useful but essential. It enables us to go forward, seeking new challenges, to be committed and passionate.

Acute stress is part of individual development and offers a

learning opportunity enabling us to capitalize on our

experiences, to acquire new «!skills!» and «!behaviours!».

It strenghthens memorizing mechanisms as well as the body’s immune

system, which, after an active hyper vigilant phase gets back to normal tension

levels until the next challenge.

A challenge can be experienced as «!stressful!» and turns out very positive when

efforts are rewarded by success and shared within the team.

The question is how can we really make the best use of our short term stress!?


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Definition of work-related stress

A series of non specific organic responses !  triggered by physical (disease, accident, intensive physical activity etc.) !  and emotional factors (anxiety, sadness, disappointment, frustration

etc.) Stress is a stimulant. It becomes negative when it generates incapacitating anxiety. Chronic stress generates an imbalance due to it’s repetition and the physical and mental lack of recovery

Reactions to the same circumstances vary from one person to another. Some people can cope better with high demands than others. It is the individual’s subjective evaluation of their situation that is important. It is not possible to determine from the situation alone, the amount of stress it may cause. We become our own source of stress through limited thinking cutting us off from our ressources The more we accumulate stressful events,the higher the risk of triggering physical and emotional violent reactions


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Definition of burnout Chronic stress can lead to burnout

Burnout is defined as a syndrom combining:

physical, emotional and mental exhaustion

A burnout is a crisis, leading to disease

!  It is always linked to the professional environment

!  It is a reaction after extended exposure to stressful

conditions. The ability to maintain a balance is exceeded

It is successively and simultaneously indicated by:

!  A feeling of being overwhelmed and unable to meet

demands

!  A progressive loss of one’s ideals, energy, motivation and

objectives

!  Imbalance between the person’s available ressources,

values, expectations, and the demands made by the

environment

!  Feeling increasingly helpless, hopeless, cynical and

resentful


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Effects of protracted stress

!  Chronic stress can lead to burnout. Neither one is a disease…

but they can lead to it. It is an attack. But, in order to protect the person’s self-esteem, burnout must be considered by the physician and relatives as a disease

for which the person is not responsible. !  We are not all equal in the face of chronic stress, burnout and its physical

symptoms. A person’s reaction depends on her personal vulnerabilities and her biological and genetic sensitivity.

!  When exposed to stress for extended periods, the body massively calls up the

«!stress hormone!» called cortisol. These hormones increase heart rate, blood pressure, vigilance levels and body

temperature. When stress becomes chronic, cortisol production is out of control and its action becomes dangerous.

Dragging in catecholamines, the cortisol «!intoxicates!» the body and is largely responsible for the development of the psychosomatic symptoms and diseases.

The cell disapearance process following agressive cortisol exposure is reversible. It is what scientists call neuroplasticity. This involution can be slowed down by medication (anti-depressors), psychotherapy, meditation and exercising.

ase


What causes stress?

What about

risk factors?

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Stress Risk factors: the vicious circle

STRESS - BURNOUT

Global economical and social crisis

Interpersonal relationship at work

Organizational changes

Market – Productivity Client/ Shareholder

pressure

Lack of global & concrete

vision

Mergers / Restructurings

Career stagnation, job insecurity

Professional depreciation & loss of self esteem

Poor work/life balance – Home-work interface

Heavy and irregular work load & hours Time pressure

Chronic fatigue

Drug & Alcohol abuse

Loss of meaning / values

Physical, emotional and mental symptoms

Lack of communication

Increasing globalization

Unclear roles and responsabilities / conflicting demands of work

Poor performance

Anxiety, Depression

Health problems

Matrix organizations

Directive management/ conflicts

Low participation in decision making

Relationship problems, cynicism

Sleep and eating disorders

Loss of motivation

Concentration, memory difficulties

Multitasking


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? Dream or Reality ?


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Each of us is part of the problem

and part of the solution

Solutions lie within the organization

AND at individual level


The system’s signs of exhaustion

The system effect Chronic stress and burnout are the symptoms of a dysfunction within the organization and it should be taken into account as a warning signal before fire spreads… It’s as if the person suffering from it were a fuse «!blowing!» to warn that the system is overloaded and that whole electrical network is endangered

Psychosocial risks in the workplace are an expensive reality for organizations. Adaptation strategies are only short term «!solutions!» since they only deal with the effects and not the causes, and their positive effects don’t last over time, unless they are combined with actions aimed at the source of the professional chronic stress, the company’s organization and management, and therefore to the real causes of the work-related stress sources Prevention of work related psychosocial risks is today a legal obligation for corporate world…


Basics to keep in mind

!  Each of us is part of the problem and the solution

!  Comprehensive interventions dealing with both organizational

and individual level factors are key

!  It is the organization’s responsibility to communicate meaning

and purpose, create a strong company culture, develop the

appropriate management

!  Employers are not responsible for worker’s lifestyle decisions,

but can encourage healthy behaviours

!  It is everyone’s duty to take ownership of their own well health

!  Well being is intimately linked with performance. Fostering sustainable management is a win win deal

!  Workers’ participation throughout the process is key

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Our own thoughts produce our stress

Worry about what you can control…

Don’t worry about what you can’t control

Our thoughts make the difference !  The stress factor itself doesn’t generate the stress,

it is the very personal way in which we are going to

assess it that will generate it

!  This assessment is done by way of thoughts going through our mind

!  These thoughts are the core element of the stress reaction

Awareness of our «!internal dialogue!» !  One of our brain’s main functions is to produce thoughts. Under

stress, these thoughts play a key role

!  The first stage of the psychological management of stress is becoming aware of those thoughts


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Antidotes

!  Don’t take your thoughts for granted and

challenge them

!  Adopt «!rational!» thoughts based on facts

!  Ask yourself the right questions:

$  What evidence supports my thoughts ?

$  Can facts be explained in any other way ?

$  If it is true, how serious is it ?

!  Controlling or feeling in control

$  It is not real control, but the feeling of controlling which reduces the level of stress


Managing stress

!  Understanding and accepting stress

!  Knowing one’s reactions to stress

!  Learning and applying your own stress management strategies

!  Setting goals and assessing them


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Key points

It is not because we know what to do that we do it

!  Avoid chronic stress by allowing for recovery phases

between two phases of acute stress

!  Maintain a balance between private and professional life,

a healthy self-esteem, a quality relationship with oneself,

protecting one’s internal «!ecology!» (being able to say

NO and express one’s limits, knowing when to say YES

with full awareness of full implications)

!  Being aware of one’s own values and priorities, ensure congruence with one’s

professional activities

!  Being able to change beliefs if they are not adapted to the current reality,

ability to change, to evolve


Key points (Cont.)

!  Rebuild the meaning of one’s work:

$  Get rid of stereotyped behaviours and replace them by new ones

$  Find other sources of motivation and pleasure

$  Learn to tame one’s fears and anxieties

$  Establish new professional relationships

$  Reconfigure one’s place within the organization

!  Stepping back, from oneself, from professional situations

!  Protecting one’s health: healthy lifestyle, exercising, nutritional balance etc.

We don’t all react the same to stress and burnout. A person’s vulnerabilities

and their genetic heritage makes them more or less prone to specific

weaknesses. We need to pay attention to the body’s warning signals


Take ownership…

FIND YOUR OWN COPING SKILLS AND RESSOURCES

A few obvious tips…

Time management tips Create a balanced schedule, reponsibilities, daily tasks

Don’t over commit yourself. Distinguish between the «!shoulds!» and the «!musts!» Be willing to

compromise, Delegate when possible

Plan regular breaks, recovery phases

Prioritize tasks, Break projets into small steps Start with the «!difficult task: Eat that Frog https://www.youtube.com/watch?v=0W7GB5Fh2XM

Set boundaries: Don’t overextend yourself. Learn how to say “no” to requests on your time. If you

find this difficult, remind yourself that saying “no” allows you to say “yes” to the things that you

truly want to do

Take a daily break from technology. Set a time each day when you completely disconnect.

Put away your laptop, turn off your phone, and stop checking email. Don’t multitask

Actively address problems: Take a proactive rather than a passive

approach to issues in your workplace

Clarify your job description: Ask for an updated description of

your job duties and responsibilities. Point out things you’re expected to do that are not part of your job description and gain

a little leverage by showing that you’ve been putting in work over

and above the parameters of your job

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BURNOUT : The 3 «!R!»

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RECOGNIZE Identify signs of burnout Understanding & accepting

REVERSE & RECOVER Seek support: - Medical support

- Psychotherapy - Coaching

RE CONNECT Build your resilience to stress: head/heart/body

- Don’t feel guilty - Learn and apply your own stress

management strategies - Step back

- Take care of your physical and

emotional health


Conclusion

In Greek, crisis (Krisis) means decision,

in Chinese & Japanese, danger and opportunity…

My deepest belief is that crisis can be an awesome opportunity to experience new patterns, accelerate a

learning process, focus on the essential, develop creativity and implement deep evolutions

…I am the master of my fate:

I am the captain of my soul .

William Ernest Henley , in INVICTUS


BRAIN BOOSTER

Suzanne PETERS

[email protected]

+ 33 6 09 83 65 58

www.brainbooster.global

le bien être au travail ? dream or reality - ciffop bien... · brain booster - 2016 work related...

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