too much, too ugly, too fast, or to many-developing ... · your children, going to parties,...
TRANSCRIPT
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TOO MUCH, TOO UGLY, TOO FAST, OR TO MANY-DEVELOPING & MAINTAINING WELLNESS AND RESILIENCY BOTH AT
WORK AND AT HOME
AMERICAN ASSOCIATION OF CODE ENFORCEMENT
2018 CONFERENCE
John Nicoletti, Ph.D.Nicoletti-Flater Associates
303-989-1617 nicolettiflater.comFacebook: Nicoletti-Flater Associates
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Todays Training Progression Understanding the people you deal with Understanding Stress Understanding Cognitive Distortions Understanding Anger Understanding Trauma Contamination Resiliency & Wellness
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PERSONALITY CATEGORIES FOR THE PEOPLE YOU HAVE TO DEAL WITH
Delightful Task-Oriented Emotionally Distraught PIB’s – Will always remain BMW’s__________________________________ Disruptive Volatile Violent
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BEGINNER’S GUIDE TO THE BODY
Functions in the body are divided into two levels Automatic functions Stick-shift/manual functions
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WHAT IS STRESS?
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DEFINITION OF STRESSSTRESS –General response of the body to any unusual demand made on it, pleasant or unpleasant, emotional, physical or mental.STRESSORS –instinctive vs. learned
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CATEGORIES OF STRESS
GENERAL STRESSShort TermLong Term
Responses can be acute, delayed or cumulative
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HOW DO YOU KNOW WHEN YOU ARE STRESSING OUT?
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KEY SYMPTOM FOR GENERAL STRESS CONTAMINATION
Your focus changes from macro stimuli to micro
stimuli.
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Stress Symptoms Physical
Emotional/Psychological
Behavioral
Cognitive
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Stress Symptoms: Physical Circadian Rhythm Desynchronization Chronic Fatigue Chronic Sleep Problems Mood Swings G.I. Ailments Increased Alcohol Use Increased Job Accidents Hypertension Increased Cholesterol Late Onset Diabetes Decreased Longevity
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Stress Symptoms: Emotional Mood Swings Anxiety Guilt Grief Denial Fear Loss of Emotional Control Depression/Irritability Anger/Agitation
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Stress Symptoms: Behavioral Change in Activity Withdrawal Emotional Outbursts Suspiciousness Loss or Increase of Appetite Pacing Excessive/Inappropriate Humor Excessive Silence Increased Job Accidents
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Stress Symptoms: Cognitive Confusion Decreased Attention Span Poor Decision Making Poor Concentration Memory Problems Disturbed Thinking Poor Problem Solving Decreased Awareness of Surroundings
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Psychological Warning Signsof Too Much Stress
Working late more often; working harder than the situation seems to require.
Difficulty making decisions, especially if small ones: what to wear, which movie to see, what to do next.
Marked increase in daydreaming or fantasizing. Excessive worrying, especially if over minor matters (or casualness
and unconcern in the face of real problems). Increasing difficulty in concentrating. Increase in anger, temper outbursts, general irritability. Confusing or forgetting dates, places, times, appointments, details,
etc. Misplacing things: car keys, documents, favorite pen. Feeling remote from people who were close to you and things you
used to like -- family, friends, hobbies.
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Psychological Warning Signsof Too Much Stress - Continued
Starting to make quite a few more mistakes -- especially if small, "dumb" ones. Finding ordinary everyday situations unpleasant or a huge effort -- playing with
your children, going to parties, shopping, small household tasks. Carelessness about appearance. Brooding over past mistakes; increasing fear of failing; making the safe choices,
not the best ones. Having more accidents: bumps and bruises, spilled coffee, I cut myself shaving. Sexual or romantic indiscretions. Abrupt reversals of usual behavior: stinginess in a generous person, sloppiness in
someone normally methodical and precise, need to be constantly with others (by an"independent type"), etc.
Feeling of being overwhelmed with work -- with everything.
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HOW DO YOU CONTROL STRESS?
Take your foot off the accelerator
Put the car in gear
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SLEEP
Individuals who work in the Enforcement Field experience twice the rate of sleep problems as the general population. Nearly 40% struggle with some type of sleep disorder.
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HOW ARE YOU IMPACTED Most Common Sleep Issues: Sleep Apnea, Moderate to
Severe Sleep Insomnia, and Shift Work Disorder (defined as "excessive wake time, sleepiness and insomnia)
Individuals with sleep disorders have a higher risk of falling asleep while driving, committing an error or safety violation attributable to fatigue, and experiencing uncontrolled anger towards a citizen.
Individuals are also more likely to report committing a serious administrative error and had a higher rate of absenteeism than those without sleep disorders.
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Sleeping Basics Your body requires 7 hours & 40 minutes of sleep. Snoring is the primary cause of sleep disruption for
approximately 90 million American adults; 37 million on a regular basis. (causes include: mouth anatomy, alcohol consumption, nasal problems, sleep apnea, being overweight)
If you happen to do shift work, you can gradually adapt to resetting their biological clocks – if not managed effectively can result in higher rates of heart disease, digestive troubles, infertility, and emotional problems.
Some studies show promise for the use of melatonin in shortening the time it takes to fall asleep and reducing the number of awakenings, but not necessarily total sleep time. Other studies show no benefit at all with melatonin.
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HEALTHY SLEEP TIPS Stick to a Routine Wind Down Create a Restful Environment (ideal room temp. 60-
67 degrees, removal of distractions, black it out, remove computers, TV’s, and work materials) –associate your bedroom with only sleep and sex
Avoid junk food, nicotine, alcohol, and caffeine (can take 8 hrs. to fully wear off)
Finish eating 2-3 hrs. before bedtime Exercise daily (exercise when you wake up, as
opposed to before you go to sleep) Shift Workers: can add naps and lengthen amount of
time allotted for sleep; increase the intensity of light while working, use caffeine or other stimulant (B6, B12, vitamin D) during first part of shift
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SPECIFIC COUNTERMEASURES Self Monitoring Balance/Perspective Decompressing Contrast Physical Exercise
(cardiovascular) Tactical Breathing Mental Vacations Talking/Writing Progressive Muscle
Relaxation Humor
Prioritize Ask for Help Maintain a Good Support
System – Variety is Good Eat Regular, Nutritional Meals Stay Positive – Choose Your
Perspective Get Plenty of Rest Stay Away from Death &
Destruction on your free time Take Focused Breaks Away
from Stressors Vent instead of Bitch
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WHAT ARE COGNITIVE
DISTORTIONS?
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INSERTING TOO MANY “BUTS” INTO
YOUR THOUGHT PROCESS
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INSERTING TOO MANY “THIS IS
BULL S…”
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ADDITIONAL WORDS AND THOUGHTS TO AVOID
WHY THIS IS GOING TO BE A BAD DAY RESENTMENT GUILT SECOND GUESSING (THIS IS
DIFFERENT FROM LESSONS LEARNED THINKING)
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MITIGATING COGNITIVE DISTORTIONS
Recognition of when the distortions occur
Immediate Replacement of the distortion with appropriate statements
Engage in Repetition in order to create positive muscle memory
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WHAT IS ANGER?
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WHAT ARE THE TYPES OF ANGER
Slow Burn Explosive
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HOW DO YOU CONTROL ANGER?
Release It Rewire Your Hot Buttons Reduce It
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WHAT IS TRAUMA
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WHAT IS A TRAUMA
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BASICALLY, IT IS AN EVENT OR A SERIES OF EVENTS INVOLVING DEATH OR INJURY OR THE PERCEPTION OF DEATH OR INJURY THAT IS CONSIDERED TO BE TOO MUCH AND TOO UGLY.
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IDENTIFYING AND PREPARING FOR THE FOOTPRINTS
Medical Footprint---The number of people killed or injured
Psychological Footprint---The number of people displaced and/or traumatized
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THE SIZE OF THE PSYCHOLOGICAL
FOOTPRINT WILL EXCEED THE SIZE OF THE
MEDICAL FOOTPRINT
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SETTING THE FOUNDATION
What are Critical Incidents and Extreme Events?
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DIFFERENTIATING CRITICAL INCIDENT TRAUMA FROM EXTREME EVENTS TRAUMA
Critical Incidents are traumatic incidents involving death and/or injury, but have more frequent occurrences
Extreme Events are traumatic incidents involving death and/or injury, but have a low frequency of occurrence and involve a reaction of TOO MUCH TOO UGLY AND TOO DIFFERENT
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EXAMPLES OF EXTREME EVENTS
Mass Casualty Events Line of Duty Deaths Hurricanes, Floods, Earthquakes,
Fires, Major industrial accidents Single Casualty or Small Casualty
Events with a Large Psychological Footprint
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TRAUMA CONTAMINATION AND TRAUMA SYMPTOMS
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HOW DO YOU KNOW YOU OR YOUR EMPLOYEES MAY HAVE A PROBLEM
AFTER A CRITICAL EVENT?
Frequency
Duration
Intensity
Interference
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THE MAJOR SYMPTOM
DEVIATION FROM BASELINE
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WHAT ARE INTRUSIONS (walkers)?
They involve repetitive looping They can be cognitive based (continually
thinking about the event) They can be visual (seeing the event or items
from the event) They can be auditory (hearing sounds from
the event They can also be olfactory or touch based
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CATEGORIES OF INTRUSTIONS
DAY WALKERSNIGHT WALKERSDREAM WALKERS
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WHAT ARE FLASHBACKS They are psychological and physiological time
machines They are triggered automatically and
instantaneously They are generally sensory modality based You can’t necessarily control their activation,
but you can control your response
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ADDITIONAL TRIGGERING EVENTS FOR FLASHBACKS WHICH CAN THEN
LEAD TO THE WALKERS
Anniversaries The Investigation and a trial (if
needed) Media A Similar Event
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What Can Anniversaries Do? They can provide closure and healing They can wake up the ‘Book of the
Dead’ They can become a major contributor
to ‘Flashbacks’---TOO MUCH TOO UGLY TOO SIMILAR
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WHAT ARE WORLD ASSUMPTIONS?
They are perceptions about how the world is supposed to operate
They fall in the category of either physics (gravity will always work) or psychology (children will come back from school alive, movie theaters are safe places)
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WHAT HAPPENS WHEN YOUR ASSUMPTIONS ARE SHATTERED
You can engage in denial (that was an isolated incident
You can engage in avoidance (home school your children, never go back to a movie theater
You can meltdown You can develop a ‘New Normal’--Best
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WHAT IS A COMFORT ZONE It is an invisible circle in which everything
inside we can do and like to do It is an invisible circle in which everything
outside we avoid or do with a lot of anxiety It is different sizes for all of us It naturally shrinks over time if you don’t
push back It can be shattered after a traumatic event
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WHAT IS PTSD? It refers to Post Traumatic Stress
Disorder You get it by being involved in or
responding to an event that involves death or injury
Basically it is a traumatic event that has never moved from a thought to a memory
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UNDERSTANDING THE BOOK OF THE DEAD
PTSD develops when you never moved the trauma from a thought to a memory
Once a traumatic event arrives in the memory center it either starts or adds a chapter to the BOOK OF THE DEAD
Throughout the course of your life you will have events that wake up the book of the dead
Once awaken the ghosts will move from the memory center to the thought center
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HOW DO WE COPE WITH THE BOOK OF
THE DEAD AND MITIGATE TRAUMA
REACTIONS?
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DECONTAMINATION/STABILIZATION(GETTING THE “YUCK” OUT)
Respond to psychological trauma the same way you would respond to physical trauma.
Consider trauma to be like a sunburn. Treat each sensory modality individually. Re-establish balance/equilibrium. Purge. Strive for cognitive closure.
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GOALS OF TRAUMA RECOVERY Move the trauma from a thought to a
memory. Rebuild assumptions. Restore the comfort zone.
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EVALUATING EFFECTIVENESS
Change in: Frequency Duration Intensity Interference
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WHAT IS WELLNESS?
Dictionary Definition:The condition of good physical
and mental health when maintained by proper diet,
exercise & habits.
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DIMENSIONS OF WELLNESS
Relationship & Social Wellness
Occupational Wellness
Spiritual Wellness Physical & Medical
Wellness Intellectual Wellness
Environmental Wellness
Financial Wellness Retirement and
Preparation Wellness
Psychological & Emotional Wellness
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WELLNESS IS A CHOICE TO TAKE RESPONSIBILITY FOR
YOUR QUALITY OF LIFE
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HOW DO YOU KNOW WHEN YOU HAVE A PROBLEM WITH DEVIATION
FROM WELLNESS?
Problems, symptoms and improvements are measured by:
Frequency
Duration
Intensity
Interference
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FOR NEGATIVE RESPONSE
Are They Controllable? If so, develop a problem solving strategy.
If not, develop a coping strategy.
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ULTIMATELY IT’S AN INCREASE IN RESILIENCY
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QUALITIES OF RESILIENT INDIVIDUALS
Adaptation—survival of the fittest does not go to the strongest, fastest, or smartest, but to the individual that adapts the quickest
When bothered by an emotion a RESILIENT PERSON would not say “this shouldn’t be bothering me, but would say “this is bothering me and I need to do something about it”
When bothered by an emotion a RESILIENT PERSON would not say “I should be able to handle this on my own”, but would say “I need to do what ever it takes to resolve this problem”
Ability to Create Meaning & Purpose Ability to Positively Reinterpret a
Negative Event
Encourage others by creating an environment of safety and trust. Lead with honesty.
Perseverance & Tenacity Social Support & Connectiveness Multiple Identities Positive Coping Skills: Humor Healthy Notion of Control
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EVALUATING EFFECTIVENESS
Change in: Frequency Duration Intensity Interference
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