1. Developing Psychological Resilience
© Dr J Katz 2015

2. Jonathan has worked in applied psychology since 1986 in: Clinical psychology settings Performance sport setting Organisational/coaching settings

3. Session Aims:
To provide a psychological model of stress and coping in the workplace.
To identify individual responses to stress and pressure.
To explore coping strategies.
For candidates to consider personal coping strategies.

4. Take a moment to consider:
What work situations you generally find stressful.
What is or are your typical physical and psychological reaction(s) in those situations.
Consider the impact of work-life balance and its implications on levels of stress experienced.

5. Brain Anatomy – Triune Brain *
Evolution has given us 3 brains in one:
Brainstem (reptilian brain)
Stress-Response: Fight or Flight ( adrenalin)
Autonomic (automatic/involuntary functions)
Limbic system (middle brain)
Simple emotions/reactions (e.g. Fear)
Cerebral cortex (reasoning brain)
Rational thought, meaning, logic, association, decision-making
Feelings about feelings
Information comes in via the senses. Messages perceived as “dangerous” automatically triggers the inbuilt survival reaction – “stress-response” outside of voluntary control.
* (Ref: Paul Maclean)

6. The Stress Experience…
Situation/
circumstance
Psychological
(cog & emotional)
Somatic/
Body Arousal
Intensity
low
high
Time / Duration

7. Understanding Cognition
thoughts
assumptions; expectations
core beliefs

8. The Cognitive Continuum
Positive; More Helpful Cognitions
Negative; Less Helpful Cognitions
Flexible
Adaptable
Tolerate difference
Strong preferences
Inflexible
Categorical
Absolute standards
Intolerant of difference
View: core beliefs have been learned via experience and can therefore be changed
View: core beliefs that are held and viewed ‘as if they’re facts’ and therefore can't be changed

9. Stress Drivers:
Be Perfect. “I must always get things right, the first time every time, intolerant of mine and/or others’ mistakes”. Be Strong. “I must always cope on my own without seeking help or support to resolve difficulties/challenges”. Try Harder. “I put so much effort into a task that I never quite complete it to the point of frequently distracting myself”. Hurry Up. “I keep thinking of what needs to get done, 2, 3 or 4 steps ahead instead of on what I’m currently doing: ‘the faster the better!”. Please People. “I always tend to put the needs of others ahead of my own, even if I believe my views are correct”.

10. Consequences of Stress Drivers
Be Perfect
Self generated pressure for perfection with negative criticism following ‘perceived’ failure
Striving for excellence maintains standards and allows for fallibility
Be Strong
Self generated pressure to be completely self-sufficient; self-defeating
Accepting/tolerating support facilitates emotional coping
Try Harder
Self generated pressure to get every detail correct; tasks aren’t completed; procrastination
Prioritise - tolerate not every detail is equally important allowing for task completion
Hurry Up
Self generated pressure substituting speed for accuracy; leads to mistakes & remedial action
Patience and time management – accurate appreciation of time resource needed per task
Please People
Self generated pressure by ‘allowing’ yourself to put others first at the cost of your own needs
Balance meeting your needs with those of others – reinforces self-worth

11. Coping Framework- CBT Situation Cognitions: thoughts, beliefs Emotions
Physiology Body sensations
Behaviour

12. Situational Stress Management 1st Aid ©
Intensity
Duration
Frequency
Awareness: ‘something’s not okay’
Need to Act: Distraction
Focus on breathing
© Dr J Katz

13. Psychological Stress and Coping Model:
Threat to psychological balance or equilibrium
(Homeostasis)
Perception of stressors: (Primary & secondary appraisal)
All attempts to restore balance or equilibrium
= coping
Sources of stressors:
Demands
Pressures
Internal
External
Environt’l
The outcome of the process = Stress

14. Break-out Activities The aim is to identify:
The sources of pressure, strain and stress; and
Potential coping resources to manage them; for
Individual stress (personal and professional; work-life balance; personal vs organisational expectations, other...)
Organisational (Structures, systems, interpersonal interactions; other...)
Clinical (demands from patients, staff, etc.; workload; other...)

15. Generic Coping Strategies
Integrated Planning – ‘Time as a Resource’.
Diet and exercise
Rest, recovery, relaxation
Sleep hygiene
Work-Life balance
Because psychological & physical energy need to be replenished
Interpersonal communication (assertiveness)
Psychological factors and personal responses (stress drivers and behavioural consequences)
Self-awareness of arousal/worry: traffic light technique
Worry time – planning: ‘what if…then I will…’ technique
Problem and Emotion-focused coping.

16. Personal Action Planning:
What is my typical ‘stress driver(s)’
What is the consequence of this – for me; colleagues; productivity; etc.
What changes do I need to make to minimise negative consequences to stress.
How am I going to achieve these changes; what assistance might I require.

17. Thank-You