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Travel@State Day
Emotional Resilience and Psychological Flexibility Training
February 10, 2o20
Lisa Laughman, LMSWLead Emotional Wellness ConsultantMSU Health4U Program
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LET’S MAKE SURE WE ARE ALL HERE…
BE HERE NOW
Lisa Laughman, LMSW – Michigan State University
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Let’s enter the state of mind that best supports our learning
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Navigating Change EffectivelyThe only thing constant is change, and change can be hard to manage if you lose your bearings.
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Navigating Change EffectivelyThe only thing constant is change, and change is hard to manage when you lose your bearings.
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Navigating Change Effectively
This session will provide a practical framework to help you navigate change more effectively both at work and in your personal lives.
Basic reset skills will increase the likelihood of noticing when you are overwhelmed and help you quickly regain your sense of balance and perspective so you can move forward with clarity and confidence.
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FACILITATOR’S CREDENTIALS: LISA LAUGHMAN, LMSW
31 years of clinical social work experience
Corporate/Organizational Trainer since 1994
Employee Assistance Counselor since 1994
3 Principle Facilitator since 1995
Michigan State University EAP Counselor 2003
Michigan State University Emotional Wellness Consultant 2005• Stress Reduction Coach• Shame Resilience Educator• Leadership Effectiveness Coach
Certified Daring Way™ Facilitator 2014Certified Dare to Lead™ Facilitator 2018
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Understanding Systems of power and privilege
THE MSU HEALTH4U BLUE PRINT FOR INCREASING EMOTIONAL RESILIENCE AND PSYCHOLOGICAL FLEXIBILITY
3 Principles
Shame Resilience
Acceptance Commitment
Theory
Mindfulness
Mindful Self
Compassion
Lisa Laughman, LMSW –Michigan State University
Visit the MSU Health4U website
Emotional Wellness Section
- courses- resources
Sign up for program updates
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The MSU Health4U resilience training model seeks to help you develop the 2 human capacities absolutely essential for long-term personal and professional success…
HEALTHY andHIGH PERFORMING
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Emotional Resilience
The ability to intentionally connect with your innate mental health and wellbeing when you want/need to.
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“Resilience is the capacity of a system, enterprise, or person to maintain its core purpose and integrity in the face of dramaticallychanged circumstances.”
Zolli, 2013
“Resilience is the strength and speed of our response to adversity.”Sandberg/Grant, 2017Option B, pg. 10
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Psychological Flexibility
The ability to be in the present moment, open up, and do what matters.
The opposite is psychological rigidity
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RESISTING WHAT IS.Resistance causes an immense amount of psychological suffering...
and wastes a significant amount of time, energy, and other resources.
Most people do not realize when they are actively resisting and resenting.
People resist past/current “unwanted personal experiences”.
We try to control everything so as to avoid a future unwanted personal experience.
There is a direct connection between our psychological resistance and our level of anxiety.
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THE COMMON STATE OF MIND OF FACULTY, STAFF, AND STUDENTS
Pressured and Overwhelmed
Not Good Enough Perfectionism
and Self Criticism
Shame and Shame
responses
FrozenAnd
Ineffective
Exhaustion and Burnout
DisengagedAnd
Disgruntled
Anxiety/Panic
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IT IS WHAT IT IS.Given that it is what it is, who do I want to
be, and how do I want to respond?
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Lisa Laughman, LMSW – Michigan State University
AcknowledgeHonorReleaseRelaxReflectResolve
Insert calming practice here
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1. Wake Up Your Witness Self
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WHAT’S UP WITH ME, RIGHT NOW?
Physical State Mood
State of Mind
Your Personal
Rule Book
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AM I REALLY LISTENING TO THIS PERSON WHO IS TALKING TO ME?
Or am I shopping at Meijer in my head and just acting like I am listening?
Or am I busy preparing my rebuttal?
Or am I wondering if my anxiety is showing right now?
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WHAT AM I GIVING MY PSYCHOLOGICAL ATTENTION TO,
RIGHT NOW?
Am I thinking about something in the past or future?
Am I even connected to the present moment?
Can I redirect my focus and allow myself to connect with what is happening right now.
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2. Be a better consumer of your own thoughts
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WE ALL HAVE IMPLICT BIAS
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Making up stories in the absence of data drives unproductive behavior?
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“In the absence of data, we will always make up stories. It’s how we are wired. Meaning making is in our biology, and when we are in struggle, our default is to come up with a story that makes sense of what’s happening and gives our brain information on how best to self protect. And it happens a hundred times a day at work. Our organizations are littered with stories that people make up because they don’t have access to information.”
From Brené Brown: Dare to Lead pg 258
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Confablulations: A lie told honestlyFrom Brené Brown: Dare to Lead pg 262
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Conspiracies: filling in data gaps with unverified information, usually to the fear-based and negative.
Conspiracies emerge when we’re desperate for certainty and we fill in missing data with fears and ideas that confirm our fears.
We are all conspiracy theorists.From Brené Brown: Dare to Lead pg 262; and page 44 of Dare to Lead workbook
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Separate Realities Vs. Shared Realities
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Rumbling with our SFDs•Write out your SFD
70% of “successful risers” write down their SFD reality check and release
• Hold it up to the light (does it even make sense)
• Share it with a trusted other
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3. Practice Calm
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WARNING: YOUR CIRCUMSTANCES
APPEAR TO BE TEMPORARILY
OVERWHELMING YOUR CAPACITY TO COPE
Your “logic center” is currently off-line. Higher level brain functioning is not possible at this time. Consult
your owner’s manual for further instructions
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“CALM DOWN!”
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CALM is not dependent on your circumstances
Do you know how to help yourself CALM down?
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PRACTICING CALM maintaining perspective and mindfulness while managing emotional reactivity. Brené Brown
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“Practicing CALMcreates the clearing we need to become emotionally grounded.”Lisa Laughman
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Permission SlipI recognize the value of calm.
I give myself permission to be calm in this moment.
I will help myself be calm in this moment.
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Reflect: Do I have enough information to freak out about this situation?
If I do have enough information, will freaking out help?
Brené Brown
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Reach out for CALM SupportTell your story to someone who has earned the right to hear it. Someone who will respond with empathy and help you CALM and CONNECT with your deepest wisest self.
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Be CALM support for your coworkersShow up for others with your calm, value guided self. Make space for emotions, and maintain calm perspective that helps you stay open to all possible positive, useful, helpful, wise responses.
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4. Make space for your emotions
Don’t ignore them, don’t get carried away by them.
notice, make space, feel, listen, release
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LIFE IS HARD.
IT IS INEVITABLE THAT WE WILL STRUGGLE SOMETIMES.
DIFFICULT EMOTIONS ARE PART OF DAY TO DAY LIFE.
AND THEY ARE A PART OF EVERYTHING THAT HAPPENS IN THE WORLD OF WORK.
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THE IDEA THAT WE SHOULD BE ABLE TO KEEPOUR EMOTIONS OUT OF THE WORK PLACE IS A VERY DESTRUCTIVE MYTH THAT SERVES TO DEHUMANIZE THE AMERICAN WORKPLACE .
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5. Connect fully with the present moment
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THERE IS ALWAYS A MOPED
The 3 breath reset
http://health4u.msu.edu/articles/2018-theres-always-a-moped
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NOW. HERE, THIS...NOW HERE THIS!
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6. Clarify your Core Values
Set your PGS – personal guidance system with your core values
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CARING, CONTRIBUTION,
AND CONNECTION
Center yourself regularly on your values by doing a daily 3 breath reset!
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CALM, CURIOSITY, AND
COURAGE
How I set my PGS for 2020
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7. Practice value-guided committed action
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Is what I am about to do (or already did) lined up with my values?
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BE KIND. SIMPLY BEGIN AGAIN.
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NOTICE. GENTLY SELF CORRECT.
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CIRCLE BACK AROUND.
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BONUS TRACK. HEALTHY SUPERVISION
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HEALTHY INNER SUPERVISION
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Begin to cultivate a healthy inner supervisor by practicing mindful self compassion.
Send me an email if you would like to watch a recording of a past session of the mindful self compassion class.
Next offering May 2020 – sign up today!
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Lisa Laughman, LMSW – Michigan State University
AcknowledgeHonorReleaseRelaxReflectResolve
Insert calming practice here
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Lisa Laughman, LMSW – Michigan State University
Basic Reset Skills:1. Wake up the witness2. Be a better consumer of your own thinking3. Practice calm4. Make space for your own emotions5. Connect with the present moment6. Clarify your core values – set your PGS7. Practice value-guided committed action8. Cultivate a healthy “inner supervisor”