new stress-vulnerability model · 2020. 4. 6. · unhelpful coping strategies imagine that you have...
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Stress-vulnerability model(ZUBIN & SPRING, 1977)
The stress-vulnerability model describes how stress impacts on mental health. The model proposes that each of us is endowed with a genetic predisposition to stress. This intrinsic vulnerability interacts with psychosocial stressors and results in a disruption to wellbeing and mental health.
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Capacity to handle stress
Imagine that your capacity to handle stress is like a bucket. Your genetics, social background, and past experience shape: • How the bucket is formed.• The capacity of the bucket.• What weaknesses the bucket has.The more vulnerable the person = the smaller / shallower the bucket.
STRESS-VULNERABILITY MODEL
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Stressful events
Stressful life events can be imagined as water filling your bucket. Your bucket only has so much capacity before the water will overflow and you will show signs of stress.
RELOCATION, REHEARSAL DEMANDS,
SUBSTANCE ABUSE, PHYSICAL INJURY,
POOR PERFORMANCE / HIGH EXPECTATION
Poor performance/extreme expectat ion
Substance usePhysical in juryRelat ionship di ff icul t iesMoving away from homeTraining commitmentsGenet ic vulnerabi l i ty
STRESS-VULNERABILITY MODEL
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Coping strategies
Imagine taps on the side of your bucket. These represent your coping strategies and they help lower the level of stress in your bucket.Good coping = tap working well and stress can be released.Poor coping = tap not working and stress builds up to the point where the bucket overflows and you become symptomatic.
STRESS-VULNERABILITY MODEL
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Emotion focused coping strategies
Strategies that you employ to decrease the negative emotions you experience. These strategies are useful when you have limited control to change the source of the problem. Examples of emotion focused coping strategies include:• Relaxation techniques.• Connecting to your social network.• Actively engaging in your life outside of the
problem.
STRESS-VULNERABILITY MODEL
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Task / problem focused coping strategies
Strategies that you employ to change the source of the problem. These strategies are useful when you have a level of influence over the situation.Examples of task / problem focused coping strategies include:• Learning problem solving skills to manage
projects better.• Formulating a healthy eating plan.• Acquiring conflict management skills.
STRESS-VULNERABILITY MODEL
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Unhelpful coping strategiesImagine that you have attached a hose to one of your taps and redirected the water back into your bucket. Recycling the water happens when you use coping skills that provide short term relief but cause you more trouble in the long term such as:• Avoiding the problem.• Using alcohol and other drugs.
STRESS-VULNERABILITY MODEL
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Protective factors
Protective factors assist you to turn the taps on and lower your stress level. Protective factors make you resilient to stress and include:• Taking steps to reduce symptoms.• Building personal or professional support
networks.• Learning new and better coping strategies.
STRESS-VULNERABILITY MODEL
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Manage stress and maintain a buffer zone
Your buffer zone is the space between your stress level and your overflow point. Manage rising stress with coping strategies and protective factors to increase your buffer zone and prevent an overflow. Remember, recovery is NOT negotiable
STRESS-VULNERABILITY MODEL
Buffer zone
Stress level
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Stressors Major life events
Deaths and separationRelocationDivorceMissing key life eventsMarriagesBirths
STRESS-VULNERABILITY MODEL
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Stressors Work demands
Work commitments Training demandsPerformance / production timetables and deadlinesTouring Shift work including long and late hours in productionGrant deadlinesA colleague's behaviour, especially if they have a power relationship with you
STRESS-VULNERABILITY MODEL
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Stressors Performance related
PerformanceProduction weekAuditionsPost career identityContract terminationExtreme expectationPoor performance
STRESS-VULNERABILITY MODEL
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Stressors Effort
Matching your effort to the task requirements is an important component of high levels of performance.You will place yourself under stress if you: • Use excessive intensity and / or duration of
physical and / or mental effort. • Use insufficient intensity and / or duration of
physical and / or mental effort.• Are overworked and under resourced –
including overworking the body in physical performance.
STRESS-VULNERABILITY MODEL
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Stressors Emotional demands
Relationship difficultiesFamily commitmentsFinancial stressResponsibilitiesWorriesConflicts
STRESS-VULNERABILITY MODEL
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Stressors Environment
Living arrangementsNoiseSafety of environment - including physical and psychological safetyDemanding environmentsHazardous environments
STRESS-VULNERABILITY MODEL
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Stressors Personal characteristics
AgeSleep loss / disturbed circadian rhythmsLack of supportSubstance abusePoor nutritionPerfectionismAnxietyOverall fitnessHealth level
STRESS-VULNERABILITY MODEL
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Stressors Physical
Neuromuscular injuryLimb injuryIllness - chronic and acute
STRESS-VULNERABILITY MODEL
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Feeling good
It’s not normal to feel happy all the time, but it is possible to take actions to feel satisfied with yourself and your life much of the time.
SUIT COMPILED BY THREE SPIRES PERFORMANCE CONSULTING
WWW.THREESPIRESPC.COM
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Flourishing (SELIGMAN, 2011)
Flourishing is a term used to describe a time in life when things are going well. The acronym perma can be used to remember five factors that may bring on a sense of flourishing. Positive emotionsEngagementRelationshipsMeaning Accomplishments
FEELING GOOD
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Positive emotions
A balanced life is likely to have a wide range of emotions. When flourishing you tend to experience more positive emotions because you: • Are doing things that help make you happy
or aligned with your personal values.• Don’t get bogged down by events that
aren’t going your way.
FEELING GOOD
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Creating positive states IThere are several ways you can create a positive emotion. One of the best is to find and show gratitude for something. Think of something someone has done for you recently and take the time to write them a thank you note.
Creating positive states IIGiving is a good way of feeling good about yourself. Do something for someone else even if they haven’t asked for it, particularly if you know they could use the help. Even if it is as simple as getting them a coffee when they don’t seem to have time to stop.
FEELING GOOD
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Engagement
Engagement is about finding or creating tasks that hold your attention. Some tasks will hold your attention naturally but for others try:• Turning them into games by challenging
yourself to see how much / many you can do in a certain time, and then try to beat it.
• Finding someone to work with you on the task.
• Combining the task with something you enjoy.
• Taking the task to a new location.
FEELING GOOD
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Relationships
Finding and creating good relationships is critical to our wellbeing. Take time each day to have a conversation with someone and when doing so, make sure you listen to their story and share your own.
FEELING GOOD
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Meaning
Meaning and purpose in what we do helps us feel connected to the world around us. Believing that what we are doing is important and linked to a bigger picture is good for us. If you are not sure why you are doing a task try to understand its connection to:• The company’s mission and purpose. • Your values.• The desired outcome.• The process being undertaken.• Your own learning and experience.
FEELING GOOD
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Accomplishment
Feeling like we are getting somewhere tends to make us feel good. We don’t always have to feel like we have finished something, but it helps to recognise progress.Keep a record of all that you have done in a day to balance the list of tasks on your to do list.
FEELING GOOD
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Social Network
Your social network is one of your most important protective factors.
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Cultivate personal relationships
Build intimate relationships with other people.Make time to see people outside of work.Develop relationships face to face through activities such as book clubs and volunteer work.
SOCIAL NETWORK
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Stay in touch
Be mindful of withdrawing socially. Find ways to remain connected to your social network especially when you cannot be physically presents such as:• Letters.• Phone calls.• Email.• Social media.• Video conferencing.
SOCIAL NETWORK
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Build a professional network and support network
Engage with mentors, networking events, upskilling, and secondments.Invest in a network of support in which you can call on others in times of need and reciprocate when others need support.
SOCIAL NETWORK
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Self-compassion for wellness
Self-compassion is a skill you can strengthen through practice and one of the strongest predictors of mental health and wellness. Self-compassion helps you learn how to best care for yourself through both the good and the bad.
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MindfulnessCommon humanityKindness
When being self-compassionate you will:• Mindfully accept.• Understand the common humanity that
your feelings and experiences are not entirely unique.
• Commit to kindness, to yourself in the moment, and to reducing future moments of suffering.
SELF-COMPASSION FOR WELLNESS
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The imposters
Imposters get in the way of self-compassion and can include:• Self-indulgence.• Self-punishment.• Self-pity.• Passivity.• Egotism.
SELF-COMPASSION FOR WELLNESS
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Self-acceptance and soothing self-talk
Accept what you experience in your body and mind. This practice is about being aware, not about whether a feeling or thought is right or wrong.Your inner critic is usually loudest in times of stress. Practice:• Employing compassionate and soothing
self-talk.• Daily positive affirmations. • Contemplating joy from inside yourself
rather than seeking happiness externally.
SELF-COMPASSION FOR WELLNESS
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Body scan
Engaging in a body scan trains awareness and curiosity to the sensations in your body. It alternates between a wide and narrow focus of attention on different parts of your body and your body as a whole.The body scan is a powerful technique to: • Contact your body.• Cultivate moment to moment awareness.• Reduce stress.
SELF-COMPASSION FOR WELLNESS
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Active recoveryOptimal physical and mental recovery includes both passive and active recovery.During passive recovery you completely rest.Active recovery involves low to moderate intensity activity that gets the blood flowing to reduce residual fatigue in the muscles.Active recovery can include:• Walking or hiking tailored to your current
fitness level. • Swimming to engage the muscular and
cardiovascular system without adding pressure on joints.
• Yoga or tai chi to build mobility through a safe range of motion.
• Cycling for aerobic capacity.• Light weight lifting that is restorative.• Self-myofascial release using a foam roller
or spikey ball to massage your muscles.
SELF-COMPASSION FOR WELLNESS
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Grounding techniques for staying present and calm
Grounding techniques are a set of tools used to assist you to stay in the present moment during episodes of intense anxiety or overwhelming emotions. Grounding techniques help bring you back into the here and now in a safe way. The more present you are, the calmer and safer you will feel.
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Grounding
Grounding involves: • Bringing your awareness to some aspect of
the physical world or the psychological world within you.
• Focusing on the present rather than the past or future.
• Paying attention mindfully rather than drifting into autopilot.
GROUNDING TECHNIQUES FOR STAYING PRESENT AND CALM
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Mindfulness
Mindfulness is a way of paying attention that entails intentionally being aware of the present moment with flexibility, openness, and curiosity. It is accepting things just as they are, without judgment. Mindfulness:• Is an awareness process not a thinking
process.• Involves an attitude of openness and
curiosity even if the moment is difficult or painful.
• Involves flexibility of attention in which you are able to consciously direct, broaden, or focus your attention.
GROUNDING TECHNIQUES FOR STAYING PRESENT AND CALM
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Mindful attention
Mindful attention that observes thoughts, feelings, and sensations as constantly in flux, results in a sense of calmness. You can then: • Take in the fullness of the given moment. • Be more responsive to yourself and your
environment. • Be less reflexive in your actions.
GROUNDING TECHNIQUES FOR STAYING PRESENT AND CALM
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Stay present
People find it very hard to stay present even though life happens in the here and now. Contacting the present moment lies at the heart of all mindfulness. In a moment of stress, access the present moment through your five senses.See 5 thingsHear 4 thingsTouch 3 thingsSmell 2 thingsTaste 1 thing
GROUNDING TECHNIQUES FOR STAYING PRESENT AND CALM
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Breathing and mind-body practices
Focusing on your breath for one full minute trains your attention and begins to change your brain.Practicing breathing:• Helps calm your body and mind.• Allows you to take in more air and reduce
symptoms of stress in order to perform.• Decreases your flight or fight response and
increases your rest and digest response.Mind-body practices that focus on the body as a whole, such as yoga and tai chi, can also develop mindfulness.
GROUNDING TECHNIQUES FOR STAYING PRESENT AND CALM
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Transitions and warm up / cool down
Have clear switches to move from one domain of your life to another.For example, breathe in and out three times as you say to yourself: Exhale "I am leaving …"Inhale "I am going to …"The body also requires a period of time to make the transition into and out of rehearsals and performances. Warm up and cool down to reduce physical and mental stress.
GROUNDING TECHNIQUES FOR STAYING PRESENT AND CALM
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Visualisation
Imagery has a stronger impact on emotions than words and thinking. Imagery can involve: • Recalling a peaceful and pleasant scene.• Imagining yourself coping well. • Creating the feeling of control in your life.• Visualising success.• Mastery of performance.
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Goal setting
Research clearly shows that goal setting facilitates achievement of personal growth and peak performance.
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Expectation
Reality
Reality check
GOAL SETTING
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Short and long-term goals
Establish both short and long-term goals. This has a number of the benefits including:• Helping you to focus on what is important.• Providing motivation.• Generating a real sense of personal
satisfaction upon achievement.• Giving purpose.• Developing resilience to persist when the
going gets tough. • Developing strategies and tactics to achieve
your goal.
GOAL SETTING
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Types of goals
There are three types of goals. Outcome goals, performance goals, and process goals. Separating goals helps organise your thought process and allows you to focus on what you want to accomplish. Use: • Outcome goals to narrow your focus and
draw motivation. • Performance goals to keep you on track for
your outcomes. • Process goals for actually getting better.
GOAL SETTING
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Outcome goals
An outcome goal is the big picture and often beyond your control. An outcome goal compares one performance to another and might be about:• The final show being the best. • Winning an award.• Making the most successful performance of
the year.
GOAL SETTING
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Performance goals
Performance goals are the building blocks to help you reach your outcome goals and improve your performance. You have some control over performance goals.For example, to make the most successful performance of the year you need to: • Sell 100% of your box office. • Have wide reaching community engagement. • Develop a strong theatrical dramaturgy. • Secure a world-renowned director.
GOAL SETTING
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Process goals
Process goals are completely under your control. They are the actions that need to be taken to reach the performance target.For example, in order to make the most successful performance of the year, by selling 100% of your box office, you need to:• Make phone calls.• Place ads.• Use social media twice per day.• Get interviews with print media.• Develop eye catching marketing.• Generate buzz.
GOAL SETTING
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Importance ranking
The three different goal types are not all equally powerful in their effect on performance. Process goals are the most important. Performance goals are second in helping performance.Outcome goals are essential, but least important compared with the other two.
GOAL SETTING
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Deriving goals I
Outcome Goals ´ Performance Goals ´ Process GoalsYour outcome goal should get you excited.The performance goals should be measurable (even if you don’t measure them).The process goals are about the behaviours you are going to take.Continued on Deriving goals II
GOAL SETTING
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Deriving goals IIContinued from Deriving goals IIf your outcome goal was to create a performance that increases an audience’s understanding of connection with place in migrant populations.Then your performance goals may be:• Create five different migrant stories with
characters varying across country of origin, time of migration, age, gender, and family unit.
• All stories to include emotional, cognitive, and behavioural aspects.
• Translate stories into live performances with movement and text.
• Recruit exemplar performers.Continued on Deriving goals III
GOAL SETTING
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Deriving goals IIIContinued from Deriving goals IIThe process goals you decide on may be:• Interview 30 migrants.• Hold auditions to identify new performers
with high potential.• Spend 1 week drafting the script.• Arrange an initial 2-day workshop to bring
the performers and the migrants together to develop content with the draft script.
• Work from 9 – 5, five days a week for 6 weeks.
• Present a work in progress showing each fortnight and seek feedback on the narrative and artistic content of each performed story.
GOAL SETTING
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Achieving goals IProcess Goals ´ Performance Goals ´ Outcome Goals
Evaluate your goals in reverse order to the way you set them.
Decide if you have taken all the process actions you said you needed to, in order to achieve the performance targets.
If you did not take the process actions you should not expect to achieve the performance goals or the outcome goal. Consequently, you need to determine if the processes you thought were needed were correct, or if you have a block to taking the required action.
If you took all the process actions you identified but did not hit the performance goals, then you need to rethink your processes to see what was missing.
Continued on Achieving goals II
GOAL SETTING
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GOAL SETTING
Achieving goals II
Continued from Achieving goals I If you did the processes and hit the performance goals but did not get the outcome, then you need to revisit the performance goals to see if they were set at the right level and if there was anything you overlooked. Remember, the outcome is the thing you wanted, it is the thing that is driving the process, so there should not often be a case for changing the outcome. Continued on Achieving goals III
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GOAL SETTING
Achieving goals IIIContinued from Achieving goals II In the example in deriving goals, if you did not put the hours in (work 9 - 5) or do enough research (interview 30 migrants) then you should not expect to be able to create the performance goal of five different migrant stories. If you did all the processes but did not end up with 5 stories with the variation required, then you might realise that your process goal regarding interviewing was not specific enough. You needed to interview 30 migrants and include 10 different countries of origin and have at least 3 people in each decade of life from 10 – 80 years of age.If you hit all the performance goals but the audience feedback was that they did not experienced increase understanding, then it might mean that your performance goals focussed too much on creating the performance and not enough on increasing understanding.
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S.M.A.R.T.E.RMake your goal SMARTER:Specific - make them as detailed and precise as possible.Measurable – have a method by which you can quantify your current position and determine the amount of improvement you want.Accepted - goals need to be shared and negotiated with all others involved.Realistic – goals need to be realistic yet challenging.Time phased - set a date for when the goal is to be achieved.Exciting – ensure the goal motivates.Recorded – record the goal and any progress towards it.
GOAL SETTING
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Visual CommunicationEfficient and effective communication and improved ability to influence is vital. A Wharton Research Centre study has shown that the retention rate of verbal only presentations is approximately 10%. If you only give information verbally you often need to repeat the message. However, when you combine visual messages with verbal communication, you increase the retention rate to nearly 50%.SUIT COMPILED BY DALMAU CONSULTING PTY LTDWWW.DALMAU.COM
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Go visual
Go visual is the most important non-verbal tool you can use to be an effective communicator. To go visual is to display your information visually as well as verbally to the people with whom you are communicating. Go visual by:• Displaying information on a computer screen.• Drawing a diagram on a whiteboard. • Taking notes on paper.• Using programs such as PowerPoint to
sketch diagrams.• Moving your hands and fingers as “marker”
points.
VISUAL COMMUNICATION
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Go visual for faster processing, less ambiguity, and better retention
Our brains process visual images thousands of times faster than text.Visual communication allows for clearer communication that is less open to interpretation.Incorporating visual information into verbal presentation increases retention many fold.
VISUAL COMMUNICATION
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Go visual for more control of group attention and for individual autonomy
Having one visible agenda (rather than individual copies of agendas on paper) allows you, through gesture and body movement, to get attention and have more control over the group to keep the meeting on track.If someone wants to recap information, or if they were not paying attention, they can ‘catch- up’ on the message by seeing it written visually.
VISUAL COMMUNICATION
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Go visual to reduce volatility and emotional responses
When there is information to convey that may result in an emotional reaction, having the information visible provides the person with a degree of psychological safety. Keeping your own eyes on the visually displayed information, and directing the listener’s eyes to the visual information, helps make the issue objective rather than personal.
VISUAL COMMUNICATION
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Go visual to equalise power
Displaying information visually equalises the power relationship between the parties and objectifies the information, so both parties are responding to the information and not each other.
VISUAL COMMUNICATION
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Breathing and communicationBreathing is fundamental to communication.Breathing allows you to communicate through speech, to enhance your communication skills, and to influence others enormously.There are breathing skills that you can learn, practice, and deliberately use to improve your communication.
SUIT COMPILED BY DALMAU CONSULTING PTY LTDWWW.DALMAU.COM
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Breathe to reduce anxiety
When communicating issues that may cause a strong emotional response, becoming more conscious and deliberate about your breathing, reduces anxiety in both yourself and the listener.Slowing and deepening your breathing helps you:• To manage your own feelings.• To manage your own anxiety.• To have a positive influence on those who
listen to you.
BREATHING AND COMMUNICATION
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Breathe to think clearly
It is normal as you go to deliver your message for your level of activation to increase – heart rate increases, muscle groups turn on, your chest tightens, and your breathing becomes more shallow.The consequence is that it becomes more difficult to think clearly as less oxygen is reaching your brain. Take some deep breaths. Clear thinking will significantly assist your communication.
BREATHING AND COMMUNICATION
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Breathe to begin
Consciously take a few deep breaths before you begin and continue to breathe low in your diaphragm. Deep breathing will help manage the potentially debilitating side effects to communication of increased activation or anxiety.
BREATHING AND COMMUNICATION
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Breathing and voice tone
You naturally have a lower tone and smoother (rather than jerkier, ums and errs) delivery when you are breathing low and regularly. A lower tone and smoother delivery has a ‘calming’ influence on listeners.
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People unconsciously mirror the non-verbal aspects of others. This extends to breathing. If you breathe low your listeners will more naturally breath low in response.
BREATHING AND COMMUNICATION
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&RQÁLFW�UHVROXWLRQIt is common for people to be conflict adverse and to believe conflict will result in poor outcomes. Having a conflict resolution process in place helps.
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Conflict resolution outcomes are best: • Resolved quickly rather than being allowed
to escalate through inaction.• Fair to all relevant parties with all sides of the
story taken into account.• Handled FRQÀGHQWLDOO\ to minimise impact
on others.• Transparent so as to be clear to everyone.
CONFLICT RESOLUTION
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Step 1 - Get clarity on WKH�FRQÁLFW
Agree on what the disagreement is. Obtain as much information as possible on each side’s point of view and be certain everyone understands the issues.
CONFLICT RESOLUTION
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Step 2 - Establish a common goal
Discuss what each side would like to achieve as the desired outcome to the conflict.Find commonality as a starting point for a shared outcome.
CONFLICT RESOLUTION
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Step 3 - Work towards a common goal
All sides work together to discuss ways that they can meet the common goal.Explore win-win solutions. Resolving conflict means finding a solution that does something for both sides, so be ready to communicate openly about the options.
CONFLICT RESOLUTION
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Step 4 - Determine the barriers to the common goal
The two sides acknowledge what has brought them into the conflict and talk about what problems may prevent a resolution. It is important to use this opportunity to get to the root cause to ensure this conflict will not come up again.
CONFLICT RESOLUTION
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Step 5 - Acknowledge the agreed upon solution
Once both sides have acknowledged a win-win situation they need to own their responsibility in the resolution of the conflict and express aloud what they have agreed to. Use phrases such as:• I agree to…• I acknowledge that I have responsibility for…
CONFLICT RESOLUTION
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Crisis CopingCrisis occurs as part of the unpredictability of life. A crisis is created by an event which temporarily overwhelms a person’s coping resourcesIt is a person’s reaction to an event, rather than the event itself, that defines the experience as a crisis. Be prepared for crisis - Keep up to date with mental health first aid and first aid.
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Crisis level
CRISIS COPING
Extreme Seek immediate help call 000 or Lifeline 13 11 14.
Low Use your coping strategies and identify support.
Crisis over Remain prepared and keep revising and using your coping strategies and protective factors.
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What to look out for
During a crisis people tend to react in a number of ways. Recognise if you or someone close to you is experiencing changes in their: • Emotional responses.• Cognitive responses.• Physical responses. • Behavioural responses.
CRISIS COPING
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Recognise barriers to seeking help
There are many reasons why people do not seek the help they need. These may include:• Stigma and embarrassment.• Preference for self reliance.• Problems recognising symptoms. • Not knowing the pathways for help.• Concerns about confidentiality.• Negative attitudes to help-seeking.
CRISIS COPING
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Develop a referral network
Know where to refer and have contacts you trust:• GP referral system.• Have a list of professionals – mental and
physical support. • Support services such as Lifeline, Beyond
Blue, Mensline, or Headspace.• Local hospitals.• Dedicated first aid officers.• Know the people who can support you when
you are struggling.
CRISIS COPING
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Talk and write
Talking to someone about the crisis can help you develop a new perspective on the event. A journal of your thoughts and feelings can help you see the crisis more clearly and track changes in your thoughts, feelings, and beliefs over time.
CRISIS COPING
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Normal and everyday
Remind yourself that your responses are likely to be normal in the context of a crisis.Re-establishing your everyday routines and habits can have a very comforting effect after a crisis. Creating goals for yourself that generate a structure for returning to normal can give you a sense of direction and hope for the future.
CRISIS COPING
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Delay decisions
During a crisis your ability to think logically can be severely compromised. Delay making major decisions until the crisis is over.Alcohol and drugs will further compromise your ability to make good choices, and since many drugs act on the central nervous system, they can also adversely affect your mood.
CRISIS COPING
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Control what you can
Identify those aspects of the crisis you have control of. Remember, you cannot control the event that created the crisis, but you do have control over your response to the crisis.Set healthy boundaries in your relationships. You have the right to establish boundaries that feel safe and comfortable. This will give you a much better sense of control during and after the crisis.Compartmentalise the crisis so that it does not affect all areas of your life.
CRISIS COPING
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Take timeGive yourself time to process what you have experienced through the crisis and take on a lighter workload.Remember, your responses to the crisis are time limited, especially if you utilise coping strategies and build protective factors.
CRISIS COPING
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Use Humour
Humour can be an antidote to stress and help you better manage a crisis. Actively seek out: • Humorous books, T.V. shows, and movies. • Life situations that will bring humor into
your day. • Creative ways to get your daily fix
of laughter.
CRISIS COPING
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Self-careSelf-care refers to time spent ensuring that your basic needs are met. If your basic needs are not being met you will find it much more difficult to deal with stress.
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Sleep
During sleep our minds and bodies grow and repair. One night of little sleep is unlikely to diminish performance the following day. However, accumulated fatigue from sleep disorders, sleep deprivation, and excessive daytime sleepiness, will start to have serious effects on your health. Be aware of the how your sleep patterns are affected by:• Lack of exercise.• Watching / working in front of a screen into
the night.• Stimulants such as caffeine.• Depressants such as alcohol.
SELF-CARE
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Exercise program
Regular physical activity has important benefits for both physical and mental health. There are many recommendations for activity levels that include:• Intensity of 80% to build up aerobic capacity
and muscle strength.• Regular exercise most days of the week.• Reducing sedentary behaviour.
SELF-CARE
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Nutrition and dietFood is any substance consumed to provide nutritional support for the body. What you eat will have an effect on your metabolism, health, performance, and resistance to disease.Food is your fuel and will determine your:• Energy levels.• Strength.• Stamina.• Rate of recovery.• Risk of injury.• Mental processing and alertness.If you want to follow a diet, the best advice for most people is a balanced diet according to the NHMRC. If you have reason to need (allergy or intolerance) or want (losing or gaining weight) something different, then take the time to get professional advice from an accredited dietician.
SELF-CARE
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Self-care pyramidPractice self-care activities including investing in building coping strategies and protective factors.Develop your own self-care pyramid.Monthly - take time off, speak to a counselor / personal coach.Weekly - cut down alcohol / other substances, use relaxation techniques.Daily - Sleep well, self-soothe with music, use coping skills, practice gratitude.
SELF-CARE
Monthly
Weekly
Dai ly
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AcknowledgementsThis deck of cards has been compiled by Dr Shona Erskine www.shonaerskine.comWith the assistance of Adrian Schonfeld www.threespirespc.com Tim Dalmau www.dalmau.com
CircuitWest
Design by Emily Shingleton www.thelittlepress.com.au
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