Early Career Stress Prevention Jan Verveckken
Today’s goal ? Source:www.glasbergen.com 2
Stress prevention in early careers Mission: Inspire you to analyze your stress level and actively reduce it Vision: Provide factual objective information, offer useful analyzing and treatment tools 3
Overview of the workshop Mission: Inspire you to analyze your stress level and actively reduce it Vision: Provide factual objective information, offer useful analyzing and treatment tools 13:30 Factual What is stress? How does it affect us? You are in control. intro Early career causes of stress. Avoid, Analyze, Change 15 min 13:45 2 Prefrontal- 3 1 Techniques Time your life MBTI neolimbal 30 min Daily happiness Roles & Facets Life purpose 14:15 Questions Anything you really want to know about burn-out, career and bonus coaching, … 15 min Roundup + Hooligan 14:30 Get excited for Multi Seriously, workshop is over, get out!!! ; ) Cultural !!! 4
Overview of the workshop Mission: Inspire you to analyze your stress level and actively reduce it Vision: Provide factual objective information, offer useful analyzing and treatment tools 13:30 Factual What is stress? How does it affect us? You are in control. intro Early career causes of stress. Avoid, Analyze, Change 15 min 13:45 2 Prefrontal- 3 1 Techniques Time your life MBTI neolimbal 30 min Daily happiness Roles & Facets Life purpose 14:00 Questions Anything you really want to know about burn-out, career and bonus coaching, … 15 min Roundup + Hooligan 14:15 Get excited for Multi Seriously, workshop is over, get out!!! ; ) Cultural !!! homework 5
Who is Jan Verveckken ? 6
Who am I? days 7
Overview of the workshop Mission: Inspire you to analyze your stress level and actively reduce it Vision: Provide factual objective information, offer useful analyzing and treatment tools 13:30 Factual What is stress? How does it affect us? You are in control. intro Early career causes of stress. Avoid, Analyze, Change. 15 min Is this worth my time? 13:45 2 Prefrontal- 3 1 Techniques Time your life MBTI neolimbal 30 min Daily happiness Roles & Facets Life purpose 14:00 Questions Anything you really want to know about burn-out, career and bonus coaching, … 15 min Roundup + Hooligan 14:15 Get excited for Multi Seriously, workshop is over, get out!!! ; ) Cultural !!! 8
Persistence hunting is a unique human technique that stresses the prey to exhaustion Source: http://en.wikipedia.org/wiki/Persistence_hunting 9
5000 decisions per day handled by 4 brain areas REPTILE BRAIN: INDIVIDUAL IMMEDIATE SURVIVAL PALEOLIMBIC BRAIN: GROUP BEHAVIOUR Instinct Perception of • • Self-confidence, • survival risks aggressivity, Stress, anxiety, Stress about • Produces stress destabilisation, rage, acceptance in the hormones vague fear, discouragement group chronic guilt NEOLIMBIC LAYER: ENVIRONMENT PREFRONTAL CORTEX: COMPLEX PERCEPTION REASONING Novel and • Knowledge, • complex situation experience, Rationalizes fear Serenity, personal emotions • Stress related to opinion, Likes and dislikes, • your character Reasons stress reflection, habits, shame, away creativity, morale, fear to adaptatio fail, 10
How does stress work? C 6 H 12 O 6 11
How does stress work? C 6 H 12 O 12
Good and bad stress have the same short term effect GOOD STRESS BAD STRESS Adrenal glands produce adrenaline (epinephrine), norepinephrine, cortisol • Halllo Hallo Boost heart rate, increase respiration, increase glucose levels for “flight or fight” • Shut or slow down digestion, reproduction, physical growth, immune system • Short term Undefined term • • Range of success conditions Pass/Fail success condition • • Voluntary/Surprise Involuntary/Constant • • Continued exhaustion, digestion • High performance followed by rest • issues, sickness, healing slowed Excited for next challenge! • Constant dread, unhappiness • Source: http://www.livescience.com/2220-stress-deadly.html 13
Good and bad stress have the same short term effect GOOD STRESS BAD STRESS Adrenal glands produce adrenaline (epinephrine), norepinephrine, cortisol • Halllo Hallo Boost heart rate, increase respiration, increase glucose levels for “flight or fight” • Shut or slow down digestion, reproduction, physical growth, immune system • Short term Undefined term • • Range of success conditions Pass/Fail success condition • • Voluntary/Surprise Involuntary/Constant • • Continued exhaustion, digestion • High performance followed by rest • issues, sickness, healing slowed Excited for next challenge! • Constant dread, unhappiness • Source: http://www.livescience.com/2220-stress-deadly.html 14
Good and bad stress have the same short term effect GOOD STRESS BAD STRESS Adrenal glands produce adrenaline (epinephrine), norepinephrine, cortisol • Halllo Hallo Boost heart rate, increase respiration, increase glucose levels for “flight or fight” • Shut or slow down digestion, reproduction, physical growth, immune system • Short term Undefined term • • Range of success conditions Pass/Fail success condition • • Voluntary/Surprise Involuntary/Constant • • Continued exhaustion, digestion • High performance followed by rest • issues, sickness, healing slowed Excited for next challenge! • Constant dread, unhappiness • Source: http://www.livescience.com/2220-stress-deadly.html 15
When untreated, stress symptoms aggravate I don’t want to live I don’t know why I live I feel bad I am not happy I am very busy 16
When untreated, stress symptoms aggravate • Frustration • Lower motivation • Fatigue • Exhaustion • Suicidal thoughts • Lower energy • Digestion • Mental limitations I don’t want problems • Stress blisters to live I don’t know • Get help now why I live • Immediately alter your life • Get help soon I feel bad • Avoid mentally stress • “How to stop • Physically avoid I am not happy worrying and start locations that living” Dale cause you stress Carnegie • Seriously • “The happiness I am very busy • “The art of consider project” Gretchen possibility” changing your Rubin Rosamund Stone lifestyle • “Idiot’s guide to & Benjamin • Change your • “Finding flow” breaking bad Zander work/expectation habits” Csikszentmihalyi • Insist on vacation s • “7 Habits of highly • Actively seek • Renegotiate your • Find your inner happiness effective people” work conditions motivation Stephen R. Covey • Adapt feedback • Alert supervisor loop with concrete • Adapt suggestions expectations 17
Put your energy in your rationality, the rest will follow REPTILE BRAIN: INDIVIDUAL IMMEDIATE SURVIVAL PALEOLIMBIC BRAIN: GROUP BEHAVIOUR Instinct Perception of • • Self-confidence, • survival risks aggressivity, Stress, anxiety, Stress about • Produces stress destabilisation, rage, acceptance in the hormones vague fear, discouragement group chronic guilt NEOLIMBIC LAYER: ENVIRONMENT PREFRONTAL CORTEX: COMPLEX PERCEPTION REASONING Novel and • Knowledge, • complex situation experience, Rationalizes fear Serenity, personal emotions • Stress related to opinion, Likes and dislikes, • your character Reasons stress reflection, habits, shame, away creativity, morale, fear to adaptatio fail, 18
Causes of stress? Main Causes of High need for High need for stress approval control Lack of High tendency High tendency to job- security towards ignore signs of 6% perfectionism stress Work-life Balance 20% Workload 46% Lack support from 63% supervisor People Lack recognition 48% issues 28% Workload 57.9% Lack of support from 29% colleagues Time pressure 41.3% Lack of development 23% options Organizational changes 38.4% Vague job description 20% Conflicts at work 37.4% Work life balance 30.6% Source: http://www.telegraph.co.uk/finance/personalfinance/9655998/Young-workers-more-prone-to-stress-survey-finds.html, 19 http://healthland.time.com/2013/02/07/the-most-stressed-out-generation-young-adults/,
Problem Solving in 12 Sessions has the largest effectiveness AVOID ANALYZE CHANGE 1. Investigate 1. Confirm 1. Address stressors/energ diagnosis unhealthy y leaks convictions 2. Coping/Define 2. Catalogue 2. Overview of borders causes energy needed leak changes 3. Job match 1. Gain self- 3. Change needed confidence from others 1. Conflict of 2. Stabilize 4. Coming out/ interests Confidently demand change Source: Stichting Burnout 20
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