Building & Sustaining Personal & Professional Resilience Amy - - PDF document
7/8/2020 Building & Sustaining Personal & Professional Resilience Amy Nitza, PhD Institute for Disaster Mental Health SUNY New Paltz 1 Coaching to High Performance Supporting Others in Managing Stress Evaluating Performance
Amy Nitza, PhD Institute for Disaster Mental Health SUNY New Paltz
Coaching to High Performance Supporting Others in Managing Stress Evaluating Performance
Photo credit: Edison Sabala
Productivity Stress
Unmotivated Not Enough Stress Eustress Optimal Stress Distress Too Much Stress
Trauma
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Trauma
Crisis Stress The stress experienced by trauma can feel
experience.
Result: Constant need to adapt, with ratcheting up of our baseline stress levels combined with multiple incidents of acute stress!
survival purposes
experiences that create children’s emotional map of the world.
Focused on understanding and thinking about the world around us Responsible for the interpretation of all
Regulates ‘executive functions:
Slower than the emotional brain, but more fine‐tuned
First First, the emot the emotional br brain (the n (the s smok
e alarm) de dete tects a cts a po pote tential t ntial threat ( t (i.e. a . a stre ress ssor) Next, the , the ratio tional br brain (the n (the w watch tchtower) examine ines the p the potent ntial thr threa eat, decides on
pl plan o an of act action
, and activates tes that pl plan an Then, Then, the the emot emotiona nal br brain (the n (the s smok
e alarm) re return rns t s to base selin line and and co continu ntinues mo s monitorin nitoring
The smo smoke alarm is e alarm is const nstantly go going ing
f - sugge uggest stin ing danger danger; it it ge gets s stuc uck in in the ‘o ‘on’ n’ po posi sition.
.
The brain be brain becomes mes o
balance; ce; t the watc watchtower i er is ov
whelmed med by the e smo smoke alarm. e alarm. All All the brain’ e brain’s at s attention ge gets f focused
trying to s to shut of
f the s e smok
alarm, m, at at the ex expens nse o e of o
her brai brain func functions.
Manag Managing s stress rel ress relies on es on a h a heal alth thy y balanc nce e betw between the the emot emotional and r ratio tional parts of
the bra brain. n.
Photo credit: Edison Sabala
Responding = Green Zone Reacting = Red Zone
Level 1 Level 2 Level 3
Stress reduction in stressful moments Daily activities/routines to maintain wellness Long‐term investment in wellness
Preparing & rehearsing are the keys to success. In times of stress, it is a lot easier to activate a pre‐ existing strategy than to develop one on the fly.
Photo credit: Edison Sabala
Emotions Behaviors Thoughts
stay in balance
us to hold our focus
reactions gives you more control over it
the ‘fight or flight’ system
bias
thoughts” with more neutral/realistic/helpful thoughts?
specific stressful situations
the big picture)
memory
vicious cycle
Our brains are Velcro for bad experiences and Teflon for good ones
Hanson (2018)
As a threat As a challenge How can you reframe it as a challenge?:
talk
your strengths
for support Is it something you can control
Yes: Try problem‐focused coping strategies:
into manageable parts
No: Try emotion‐focused coping strategies:
How are you viewing each stressor?
What SPECIFICALLY are your stressors? NAME IT to TAME IT
Pick somet something t hing that at is is pleasur pleasurable ble, and and mak make it it a a reg regular practi practice
Doing something hing onc
creates a eates a tempor temporar ary positiv positive e exper perience; ence; doing doing somet something repeate hing repeatedly c ly creates las eates lasting ing ch change
any psy psycholo hological resources is ical resources is to ha have repeat ve repeated ed experie perience ces of s of it it t that at create eate las lasting c ing changes in anges in brain ain funct function