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?
One of Biggest Secrets To Boosting Happiness, Managing Stress, Lessening Burnout Is….
Getting Effective Sleep
Seriousness Of Sleep • Diabetes • Depression • Hypertension and obesity • Cancer • Dementia • Increased Risk of Death
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.
Take Out The Garbage? Healthy Brain = Happy Brain
Brain Wash! While you are sleeping your brain shrinks by 60% and squeezes toxins out of your brain cells and gets a wash! Sleep Drives Metabolite Clearance from the Adult Brain Lulu Xie 1 et al. Science 18 October 2013: Vol. 342 no. 6156 pp. 373-377
The Secret Is In Your Brain
To Fall Asleep Darkness Eyes Sense Clock Melatonin Sleep
To Wake Up Light Eyes Sense Clock Melatonin Wake Up
Clock Reset?
Every Morning
E-Readers vs. Books? Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Chang et al. PNAS. 2015
The Blue Light Activates Brain Clock Sleep
Do You Sleep In The Dark?
Pete Sampras
Sim imple Solution
60% Of Sleep Problems Are Stress Related
Stress…..Good or bad?
Im Impacts Of Chronic Stress
Stress Free Is Is NOT Realistic And Not Id Ideal
Without Stress We Probably Wouldn’t Do Much
What Does a Burst of Stress Do To Your Brain?
Str trategies To Manage Str tress
Th The Brain Learns To Dea eal With Str tress Th Through Practice (B (But The Rig ight Practice) What doesn’t work?
A Unique Study on 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
A Happy Brain
2 key elements: • Maintaining attention on the immediate experience. • Attitude of acceptance towards Mindfulness Is Is A Core the experience. Element Of Meditation
Prefrontal Cortex Grows Emotio ional l Part Of f The Brain in Shrin inks What about those that did not meditate?
Anxiety, Depression, Pain in, Sle leep • 30 minutes of meditation per day significantly decreases the symptoms • Improvements continued over the six months following the training.
What Are These Meditators Actually Doin ing???? Breathe in calmness, breathe out anxiety.
• Improves attention, cognition, emotions, behavior and physiology. Mindfulness at Work: • 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
Practicing Min indfulness Keeps Our Brains From Wandering....
Is Is This The Only Type Of f Min indfu fulness?
3 Sim imple Ways To Practice Min indfulness That You Can Start Doing Today
Simple Mindfulness • Mindful eating and gratitude.... • Sounds simple....
A Modern Din inner or or Lunch at Work rk?
A Min indfu ful Walk and Green Tim ime
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
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
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
How We Listen
Empathy Is A Root To Cooperation We Want to Feel Like We Are Heard Eye Contact and Listening In Our Modern World
• 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
Analyzed Fields Medalists, Pulitzer Prize Winners, and Six Nobel Laureates Novelist Jane Smiley Mathematician William Thurston George Lucas
Anxiety: Let’s Look At People Who Have Stress But Don’t Feel Anxiety
A Big ig Area Of f Anxie iety Research: What Is Is Happening Here?
The Endless Stream….
• Key Aspect #1: Deal with one stress at a time and take breaks. • #2 ???????? Some People Don’t Feel Much Anxiety
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
What Do You See?
• Anxiety vs Excitement? • Acknowledge vs Suppress? • Tackle one task at a What’s The Difference in time and then take a quick break. Heart Rate/Blood Pressure?
Dr Richard Simpson studies the damaging effects of isolation on the human immune system.
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
Food and Your Immune System: Anti Inflammatory Foods and Foods For Immune Health
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.
Low In Infl flammation Foods ( Think the outer edge of grocery store)
Easy Message: Which Fruits and Vegetables? Think Diversity….
What Made The Biggest Difference In Astronaut/Isolation Studies?
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
How Much Exercise?
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;
Last Point: How do we avoid stress induced burn out?
A Burned-Out Brain vs A Resilient Brain ? Higher Risk Of Burnout Resilient Brain Subtle Difference: Both Under Stress 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
The Brain Science of Compassion and Acceptance?
You Might Feel The Urge…
108 Years Without Winning The World Series
Studies With U.S. Military
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
3 Basic Steps (15 minutes a day) • 1. Think of someone you love, care and have good feelings about
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 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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