and Employees in Our Current Times and Protecting Your Brain Dr. - - PowerPoint PPT Presentation

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and Employees in Our Current Times and Protecting Your Brain Dr. - - PowerPoint PPT Presentation

Mar 30, 2023 212 likes •1.1k views

Creating Happy and Healthy Workplaces and Employees in Our Current Times and Protecting Your Brain Dr. Marc Milstein www.drmarcmilstein.com What Do You See? Why Happiness? Can You Teach Happiness? Happiness In Interventions? Tricky?

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Creating Happy and Healthy Workplaces and Employees in Our Current Times and

Protecting Your Brain

  • Dr. Marc Milstein

www.drmarcmilstein.com

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What Do You See?

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Why Happiness?

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Can You Teach Happiness? Happiness In Interventions? Tricky?

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One of Biggest Secrets To Boosting Happiness, Managing Stress, Lessening Burnout Is….

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Getting Effective Sleep

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Seriousness Of Sleep

  • Diabetes
  • Depression
  • Hypertension and
  • besity
  • Cancer
  • Dementia
  • Increased Risk of

Death

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In Interesting Study on Common Cold ld Vir irus

  • Those who reported good

sleep quality and sleep duration of at least 7 hours?

Irwin, M.R., Sleep and inflammation: partners in sickness and in health. Nat Rev Immunol, 2019.

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Take Out The Garbage? Healthy Brain = Happy Brain

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Brain Wash!

While you are sleeping your brain shrinks by 60% and squeezes toxins out

  • f your brain cells and gets a wash!

Sleep Drives Metabolite Clearance from the Adult Brain Lulu Xie1et al. Science 18 October 2013: Vol. 342 no. 6156 pp. 373-377

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The Secret Is In Your Brain

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To Fall Asleep

Darkness Eyes Sense Clock Melatonin Sleep

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To Wake Up

Light Eyes Sense Clock Melatonin Wake Up

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Clock Reset?

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Every Morning

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E-Readers vs. Books?

Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Chang et al. PNAS. 2015

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The Blue Light

Activates Brain Clock

Sleep

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Do You Sleep In The Dark?

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Pete Sampras

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Sim imple Solution

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60% Of Sleep Problems Are Stress Related

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Stress…..Good or bad?

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Im Impacts Of Chronic Stress

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Stress Free Is Is NOT Realistic And Not Id Ideal

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Without Stress We Probably Wouldn’t Do Much

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What Does a Burst of Stress Do To Your Brain?

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Str trategies To Manage Str tress

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Th The Brain Learns To Dea eal With Str tress Th Through Practice (B (But The Rig ight Practice)

What doesn’t work?

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A Unique Study

  • n Mind

Wandering and Happiness

Matthew A. Killingsworth, Daniel T. Gilbert A Wandering Mind Is an Unhappy Mind Science 12 November 2010: Vol. 330 no. 6006 p. 932

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A Happy Brain

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Mindfulness Is Is A Core Element Of Meditation

2 key elements:

  • Maintaining

attention on the immediate experience.

  • Attitude of

acceptance towards the experience.

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Prefrontal Cortex Grows Emotio ional l Part Of f The Brain in Shrin inks

What about those that did not meditate?

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Anxiety, Depression, Pain in, Sle leep

  • 30 minutes of meditation

per day significantly decreases the symptoms

  • Improvements continued
  • ver the six months

following the training.

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What Are These Meditators Actually Doin ing????

Breathe in calmness, breathe out anxiety.

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Mindfulness at Work:

  • Improves attention,

cognition, emotions, behavior and physiology.

  • Interpersonal behavior

and workgroup relationships.

1.D. J. Good, C. J. Lyddy, T. M. Glomb, J. E. Bono, K. W. Brown, M. K. Duffy, R. A. Baer, J. A. Brewer, S. W. Lazar. Contemplating Mindfulness at Work: An Integrative Review. Journal of Management, 2015; 42 (1): 114 DOI: 10.1177/0149206315617003 2.Lingtao Yu, Mary Zellmer-Bruhn. Introducing Team Mindfulness and Considering its Safeguard Role Against Conflict Transformation and Social Undermining. Academy of Management Journal, 2018; 61 (1): 324 DOI: 10.5465/amj.2016.0094

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Practicing Min indfulness Keeps Our Brains From Wandering....

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Is Is This The Only Type Of f Min indfu fulness?

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3 Sim imple Ways To Practice Min indfulness That You Can Start Doing Today

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Simple Mindfulness

  • Mindful eating and

gratitude....

  • Sounds simple....
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A Modern Din inner

  • r
  • r

Lunch at Work rk?

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A Min indfu ful Walk and Green Tim ime

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Other Ways To Practice Min indfulness: (A (Adults and Fun on To Do Lis ist)

Real-Time Associations Between Engaging in Leisure and Daily Health and Well-Being Matthew J. Zawadzki, Ph.D. & Joshua M. Smyth, Ph.D. & Heather J. Costigan, B.S. # The Society of Behavioral Medicine 2015

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Three Things That Don’t Involve Money That Have a Big ig Im Impact ct on Happin iness at Work

Workplace Employee Relations Survey: 22,451 employees at 2,295 workplaces

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Taking Time To Listen

1.S. Wood and L. M. de Menezes. High Involvement Management, High Performance Work Systems and Well-Being. International Journal of Human Resource Management, 2011, Vol. 22, No.7, pp.1585-1608

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How We Listen

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Empathy Is A Root To Cooperation We Want to Feel Like We Are Heard Eye Contact and Listening In Our Modern World

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  • Greater control over work tasks and
  • schedule. Variety and

independence.

  • Too many meetings…..
  • In practice? Common?

1.Daniel Wheatley. Autonomy in Paid Work and Employee Subjective Well-Being. Work and Occupations, 2017; 073088841769723 DOI: 10.1177/0730888417697232

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Analyzed Fields Medalists, Pulitzer Prize Winners, and Six Nobel Laureates

Mathematician William Thurston Novelist Jane Smiley George Lucas

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Anxiety: Let’s Look At People Who Have Stress But Don’t Feel Anxiety

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A Big ig Area Of f Anxie iety Research: What Is Is Happening Here?

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The Endless Stream….

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Some People Don’t Feel Much Anxiety

  • Key Aspect #1:

Deal with one stress at a time and take breaks.

  • #2 ????????
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Dig igital addiction in increases lo loneliness, anxiety and depression

1.Erik Peper, Richard Harvey. Digital Addiction: Increased Loneliness, Anxiety, and Depression. NeuroRegulation, 2018; 5 (1): 3 DOI: 10.15540/nr.5.1.3

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What Do You See?

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What’s The Difference in Heart Rate/Blood Pressure?

  • Anxiety vs

Excitement?

  • Acknowledge vs

Suppress?

  • Tackle one task at a

time and then take a quick break.

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Dr Richard Simpson studies the damaging effects of isolation on the human immune system.

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Stress, Isolation and Loneliness Can Throw Off The Immune System Three Things That Rebalance The Immune System (Astronaut Studies and Other Studies)

Steven W. Cole, John P. Capitanio, Katie Chun, Jesusa M. G. Arevalo, Jeffrey Ma, John

  • T. Cacioppo. Myeloid differentiation architecture of leukocyte transcriptome

dynamics in perceived social isolation. Proceedings of the National Academy of Sciences, 2015; 201514249 DOI: 10.1073/pnas.1514249112

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Food and Your Immune System: Anti Inflammatory Foods and Foods For Immune Health

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Are Th These In Ingredients Food or r a Chemistry ry Exp xperiment?

An inflammatory diet is characterized by the consumption of refined carbohydrates, red and processed meat, and saturated or trans fats.

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Low In Infl flammation Foods (Think the outer edge of grocery store)

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Easy Message: Which Fruits and Vegetables? Think Diversity….

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What Made The Biggest Difference In Astronaut/Isolation Studies?

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Exercis ise Is Is Medici icine For r Th The Br Brain in

  • Helps blood flow to the

brain

  • Helps sleep
  • Helps balance immune

system.

  • How much exercise?

1.S Matura, J Fleckenstein, R Deichmann, T Engeroff, E Füzéki, E Hattingen, R Hellweg, B Lienerth, U Pilatus, S Schwarz, V A Tesky,

  • 2. L Vogt, W Banzer, J Pantel. Effects of aerobic exercise on brain metabolism and grey matter volume in older adults: results

3.of the randomised controlled SMART trial. Translational Psychiatry, 2017; 7 (7): e1172 DOI: 10.1038/tp.2017.135

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How Much Exercise?

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What About Taking The Stairs?

Jason Steffener, Christian Habeck, Deirdre O'Shea, Qolamreza Razlighi, Louis Bherer, Yaakov Stern. Differences between chronological and brain age are related to education and self-reported physical activity. Neurobiology of Aging, 2016;

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Last Point: How do we avoid stress induced burn out?

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A Burned-Out Brain vs A Resilient Brain ?

1.Yoni K. Ashar, Jessica R. Andrews-Hanna, Sona Dimidjian, Tor D. Wager. Empathic Care and Distress: Predictive Brain Markers and Dissociable Brain Systems. Neuron, 2017; DOI: 10.1016/j.neuron.2017.05.014

Subtle Difference: Both Under Stress

Higher Risk Of Burnout Resilient Brain

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The Brain Science of Compassion and Acceptance?

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You Might Feel The Urge…

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108 Years Without Winning The World Series

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Studies With U.S. Military

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Overall Health: (15 Minutes A Day)

  • Reduction in physical signs of

stress.

  • Success in patient populations

such as breast cancer survivors, PTSD.

  • Lower levels of anxiety and

depression.

  • Dr. Geshe Lobsang Tenzin Negi Emory University
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3 Basic Steps (15 minutes a day)

  • 1. Think of someone you love, care and have

good feelings about

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3 Basic Steps (15 minutes a day)

  • 1. Think of someone you love, care and have good feelings about.
  • 2. Apply same feelings to yourself.
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3 Basic Steps (15 minutes a day)

  • 1. Think of someone you love, care and have good feelings about….
  • 2. Apply same feelings to yourself.
  • 3. Apply those same feelings to other people

you could be upset, frustrated with, etc…..

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Compassion Training For High Stress Jobs?

  • Still have empathy

but don’t internalize and burnout.

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2 Key Points

  • This is the second part of

mindfulness…..

  • Who gets skipped?
  • Who is this for??
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But Here’s The Thing..... NEGATIVE THOUGHTS 10 Things Happened Today

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Why Negative Thoughts?

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What’s Next?

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Best Case Scenario?

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7 Science Based Tips To Boost Happiness

Get Effective Sleep Embrace Stress and Manage It (Mindful Breaks) Learn New Things and Challenge Brain A Little More Freedom and Responsibility Listen with Eye Contact Move/Exercise Simple 15-minute Practice of Resilience

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The Best Things You Can Do Boost Your Happiness and Protect Your Brain