Posts Tagged ‘Stress’

How to Cope with Stressful Situations and Shocks

Sunday, February 7th, 2010

Recently I’ve been working with a client that is having to make a large number of positions redundant. One of the workshops I ran for them was about how to deal with the initial feelings (shock, worry etc) in that situation.

Instead of going through the usual curve I decided to look at the more recent research into what’s going on in your brain and what you can do about it. People seemed to find it very useful so I thought I’d share some of the key tips with you to keep to hand just in case.

Your Brain

When you get stressed your brain is flooded with cortisol. This makes you feel stressed and, long term, can be quite damaging to your hippocampus. This part of your brain moves short-term memories into long-term memories. That’s why your memory starts to go when you are stressed.

It’s also directly related to your self esteem, so when it’s damaged, your self esteem goes down, just when you need it most.

What to do

Aerobic exercise flushes this chemical out of your system – so get some exercise as soon as you can. Keep doing it on a regular basis. Aerobic exercise also helps you to grow new brain cells (neurons) by releasing neurotropic factors (brain fertiliser as John Ratey calls them).

Your Perception

Your interpretation of inputs can start to become very negative. You see new inputs as threats. This is perfectly sensible from an evolutionary point of view, but can be very unhelpful if you are possibly going to lose your job.

This is because it can mean you simply become unable to recognise opportunities when they are staring you in the face. It can also make you a complete pain to live with. The exercise will help with this too.

Energy

Your prefrontal cortex can help you in this situation, by reasoning with your negative thoughts, but only if you are not too tired. When you are tired you just don’t have enough energy in your prefrontal cortex to do this. This is why people are generally more grumpy when they are tired. So make sure you get enough sleep.

Plan

Another problem is that you can lose your ability to set goals and plan when you are stressed. From an evolutionary perspective, this response was evolved to deal with very immediate threats so there was no point in wasting energy on long term planning. (Your brain, whist it makes up 2% of your body weight, greedily uses 20% of the energy.)

Unfortunately these days, long term planning is very much what you need to do and keep focussed on. So go through what you really want to achieve in the next five, ten or twenty years. See how the current situation can help you to do that.

Your Thinking Skills May Be Impaired

This happens because simply using up space in your prefrontal cortex worrying about things doesn’t leave much space for anything else. It really is virtually that simple.

So follow the next procedure carefully.

Emotions

When you are presented with a shock or difficult situation to handle, talk about your emotions, or, at the very least, write them down. As usual, Shakespeare was ahead of us in this:

“Give sorrow words: the grief that does not speak Whispers the o’er fraught heart and bids it break.” (Macbeth)

It turns out that this is true. If you just describe your feelings they are reduced. If you don’t want to say them, write them down. This turns out to be jut as effective. Just keep a diary for a few weeks where you do this.

Friends

Have you ever noticed that, if you are ill and some friends come to see you, you don’t feel so bad while they’re there? This is because you suppress your groans and moans out of politeness (well, I’m assuming you do).

Your brain has just one part for doing lots of different kinds of suppression, including suppressing moaning and suppressing pain. The thing is, it’s an on/off switch. Once it’s on, it suppresses everything. So you really do feel better.

I hope you don’t have to use this information yourself, but please keep it to hand just in case it comes in useful one day. And feel free to share it with anyone who might benefit from it.

Please share your favourite coping strategies.

The Surprising Effects of Rudeness

Tuesday, June 2nd, 2009

‘Manners Maketh Man’

I was often told this by my grandmother. It seems manners do a lot more than that – or rather the lack of them is worse than you may have thought.

Here’s a study on the topic that may interest you by Dr Amir Erez at the University of Florida

He and his colleagues tested the impact of three scenarios involving rude behaviour on a series of tasks measuring creativity and memory skills. Their guinea pigs were 275 students enrolled in management classes at UF and the University of Southern California.

In one test a stooge student arrived late to an experiment. After the student had apologised, explaining another class had finished late, one group of students then witnessed the experimenter rudely criticise the student and say he was unprofessional. The control group just saw the student being told he was too late to take part and being dismissed.

A second set of students was sent to a room where they were expecting to take part in a test. A small sign that was deliberately easy to miss was posted on the door redirecting them to another room.

Some of the students were politely redirected by the person in the room. The others were told: “Can’t you read? There is a sign on the door that tells you the experiment will be in (another room). But you didn’t even bother to look at the door, did you? Instead, you preferred to disturb me and ask for directions when you can clearly see that I am busy. I am not a secretary here, I am a busy professor.”

In the last study the students were told just to imagine themselves in one of these situations.

The Impact

Compared to the control group, the students who were treated rudely, or even imagined they had been, had reduced problem-solving skills, helpfulness and levels of creativity.

Why Does This Happen?

Amir Erez, who carried out these studies, says it’s because your thinking skills are impaired, even when they are just witnessing the event. Even imagining it reduced performance and the willingness to be a team player.

“In all three studies, we found that relatively minor incidents of being rude to people influences their functioning. It influences their performance on creative tasks, and on complex tasks. It influences helpfulness and it was consistent across the three studies” he said.

Can It Really Be That Bad?

Yes. The reason for this is that just minor levels of stress have a big impact on how your brain works. It all goes back to what happens in your brain when you perceive a threat. Parts of your brain get shut down. This literally makes it harder for you to use your normal range of thinking skills.

The Link Between Emotions and Thinking

There is good reason for this. Emotions are in part there to tell you where to direct your attention and energy. If you feel threatened then your energy and attention need to be directed to reduce the threat. Not much is left for being creative, helping others or problem-solving.

Your Best Teacher

Remember when you were a student or at school? Who was the teacher you liked the most? What did you like about that person?

I’ve asked this question many times. Think of your own answer before reading on.

Most people will give a description talking about what the teacher was like: ‘Good fun’ ‘Enthusiastic’ ‘He made me feel excited about the subject.’ Or ‘We were always relaxed with him.’ Or ‘She made the subject really interesting.’

They will describe their feelings. Very few ever say ‘He had a really good way of explaining quadratic equations.’

Now think of your worst teacher. What did you dislike about him or her? Often people will tell me the lessons were ‘boring’. Or ‘He really frightened us.’

What’s Going On Here?

An often neglected skill of teachers is that of eliciting emotions. In other words, getting people into the right emotion to learn. Astonishingly, this has a greater impact than their knowledge of the subject.

You will know this if you have had a teacher who knew their subject inside out but was still boring. (I remember a few of those myself.)

‘Boring’ is the emotion that tells you that the task you are involved in is of no use to you and not worth putting energy into. That’s why it’s so hard to concentrate on something you find boring.

Your brain is telling you not to.

‘Interesting’ is the emotion that tells you it’s worth paying attention and expending energy on this topic.

It’s The Same With Managers

Managers need the skill to elicit the right emotions from their team so that the job gets done and people are able to use their brains most effectively.

It turns out that being rude or even allowing rudeness in their team is completely counter-productive.

I suspect very few are aware of just how damaging this behaviour can be. Well, let’s hope they are unaware of it – I’d hate to think managers were deliberately going round reducing the performance of their teams.

What Can You Do?

Have clear standards. Many organisations have values or capabilities or competencies and behaviours. Unfortunately they are often vague, woolly and open to interpretation. For example: ‘Act with respect towards your colleagues.’

You need to make sure that these are written down so that everyone can understand them and knows what they need to do in order to meet them.

People also need to know what to do if someone is not meeting the standards.

You need to help those whose behaviour is below the required standard.
First, be aware that people who behave like this are generally as unaware of their behaviour as they are of the impact of it. They will need some coaching or training. Often, just bringing it to people’s attention is enough, but other times people need more support.

Most importantly, those at the top need to set the bar. They need to lead by example in any situation.

It Can Be Tough

Yes, this can be very difficult, but just think of the benefits: increased creativity, problem-solving skills and teamwork. Who would say ‘No’ to that at the moment?

Dealing With Motivation Problems

Monday, April 27th, 2009

The Garage

Our next-door neighbour was a builder and built our garage and conservatory. He did a great job in most respects, but, just when the job was almost finished, he lost all motivation.

His wife had left him (we had occasionally heard the sound of plates being smashed) and he was depressed. He was now living several miles away in some rather poor accommodation.

Being unable to get yourself motivated is one of the symptoms of depression.

I was very sorry for him, and also wanted to get our garage finished, as I’m sure you can understand. I decided the two problems could probably be solved in the same way.

So I called him. I remember hearing his dull listless tones on the other end of the line.
‘What are you doing now?’ I asked.
‘Nothing.’ He droned after a long pause.
‘Get over her right now.’ I instructed him, in my best Clint Eastwood ‘Do you feel lucky?’ voice.

Fifteen minutes later he was standing at our door looking very sorry for himself. He was a very good-looking builder with the physique to match and big puppy-dog eyes that could have melted Mrs Thatcher’s heart. Fortunately mine is made of sterner stuff (well, almost).

I got him in and gave him a drink. The normally lively chap slumped in a chair in the kitchen, hardly noticing all the building materials piled up by the door, waiting to be used.

‘What’s your plan for finishing the garage?’ I asked.
There was no response. He just looked down.

‘What have you been doing for the last week?’ I asked.
‘Nothing.’ He said.
‘What, no games of squash, nothing?’ (He was one of those annoying people who is fantastic at every sport.)
He nodded.

‘Here’s the problem.’ I explained. ‘When you are stressed your body produces a chemical called cortisol. This hormone builds up in your body and makes you feel depressed. It does all kinds of damage to your system and it makes it very hard for you to set goals or get motivated to do anything.

Unless you do something about it, it just keeps building up.’

He nodded.

What To Do

‘To get rid of it, you have to get some aerobic exercise. Because you usually get so much exercise you don’t normally have much in your system at all, so you have virtually no tolerance to it. Any small amount probably has a much greater effect on you than most people.

You need to get rid of it as soon as you can. Go back home and get some exercise straight away.’
‘What should I do?’ He asked.
‘What can you do immediately?’ I asked.
‘I could go out on my bike.’ He said.
‘Ring me as soon as you have.’ I told him. And off he went. Shortly afterwards it started to pour with rain. It was now my turn to be depressed. I was sure that he would never go out in such awful weather.

Result

Two hours later I got a call.
‘I’ve ordered the scaffolding and the plaster. The electrician will be coming tomorrow, are you in, or should I come over to let him in?’
‘How are you?’ I asked him, delighted.
‘I did what you said and went straight out on my bike even though it was raining cats and dogs.’ He laughed. ‘I can’t tell you how much better I feel. Thank you so much’

It was like speaking to a different person. Within a week the garage was finished.

Coming Home Again

I heard another story about a son who had come home, at the age of 30. He had no job, and has been living off his parents, gradually doing less and less. He hasn’t looked for work or done anything to help in the last six months.

His parents were very worried and wanted to do the best for their son. When I talked to them about it, I discovered that the things they were doing to help him were actually making the situation worse. But it wasn’t their fault. It was because they didn’t know what to do.

To get my new booklet ‘How to Motivate Yourself and Others – 67 ways to make sure you get things done’ at the specially offer price till midnight on 28th April use this link.

http://www.vinehouse.co.uk/go/st.php?s=motivation_tips

Motivation

Getting people motivated is one of those things that can be really difficult unless you know what to do. Sometimes what you are doing to help can actually be making the situation worse.

At this time there are a lot of people who are having trouble getting motivated so we have produced a new booklet on how to motivate yourself and others.

Here are a few tips to keep you going:
* Make sure people are receiving enough feedback. Often just checking this and making sure it’s happening will make a big difference. People need to know the impact of their actions and the results of their efforts.
* Say ‘Thank You’ – This is a very simple one that most of us could do more of.
* Make sure you are getting some exercise – about 15 minutes of aerobic exercise three or four times a week can work wonders. Ideally, do it after any stressful situations to flush out the cortisol from your system. Even a brisk walk is better than nothing.
* Set very small, short-term goals and objectives. When you are feeling unmotivated, large goals seem impossible so you don’t even feel like bothering to start. Small goals are much easier. Then, when you have achieved even a small goal, reward yourself.
* Keep a track of the progress you have made and refer to it every day. This is often much more motivating than looking at all the things you have yet to do.

Another Way To Deal With Difficult Times

Monday, April 20th, 2009

A Problem Shared Is A Problem Halved

I remember an old friend of mine calling me when she had problems with her boyfriend. He had been away for a few weeks and she hadn’t heard anything from him.

She was clearly devastated. We talked for nearly an hour. At the end of that time, I had to go, and felt really bad about saying ‘goodbye’. I said I wished I could do more to help, but she insisted that she felt much better.

Even worse was a radio programme I heard once when I was driving through rush-hour traffic in London. It was hosted by Anna Raeburn. A woman called and had just been attacked. She told Anna what had happened. It was completely awful.

I was hanging on her every word. Anna Raeburn just listened and made a few comments. Then I came up to a tunnel. I knew there was no reception in the tunnel and the traffic was going very slowly. I left it as long as I could and finally plunged in.

I felt I had abandoned the poor woman on the line. When I finally emerged she was just finishing and thanking Anna.

I’m sure you have had similar experiences.

Sleepless in Seattle

If you’ve seen this film you will remember the heart-rending call from Tom Hanks’ son to the radio programme there. It’s compelling. Why is that?

Threats, Stresses and the Adrenaline Response

What do you do when faced with a threat or stress? We were always taught that there are just two responses:
Fight or flight.

This was because the reaction comes from our ancient roots and we are dealing with a physical threat – someone or something trying to kill us. If this is the case we need to run away or kill it.

Another Way

You may be surprised to learn that there is another way. The original research was done on men. This is often the case with this kind of research. The researchers then assume that women behave in the same way.

However, that’s not always the case.

Laura Cousin Klein, Ph.D., now an Assistant Professor of Biobehavioral Health at Penn State University was one of the authors of a study that showed this alternative.

Tend and Befriend

This study shows that women can have a remarkably different response to stress. They called it ‘Tend and Befriend’. They say that women have a larger behavioural repertoire than just ‘fight or flight’. This seems to happen when the hormone oxytocin is released as part of the stress responses in a woman. This encourages her to gather with others and befriend them (or talk to them). This releases more of the hormone that encourages the response.

This hormone has a calming effect that does not seem to occur in men.

Longevity

Many studies have shown the link between longevity and social contact. The researchers, Drs Klien and Taylor, think this may explain why women consistently outlive men on average.

One study even showed that those who had the most friends over nine years reduced their risk of death by more than 60% compared to those with the fewest.

Another study, the Nurses’ Health Study from Harvard Medical School, indicated that physical problems in old age were much less likely if you had lots of friends and lived a happy life. It seems that not having friends is as damaging to your health as smoking.

Death of a Spouse

Research also shows that those who have a close friend are much better at surviving the death of a spouse without their health deteriorating. Clearly for most people, this is a time of extreme stress.

Emigration

It’s also bad news for people who emigrate and aren’t able to make friends. Women who are able to develop a new social network and make new friends are less likely to be abused than those who don’t. (Taylor et al., 2000).

Work

What does this tell us about work? I think the most important thing it tells us is that we must make sure we don’t let work take over our lives so completely that we neglect our friends – both for our own benefit and for theirs.

It also tells us that when stressful things happen at work, we should talk to people about it and as managers, encourage people to do that.

Phone A Friend

So pick out a friend you haven’t spoken to for a while and get in touch. Make sure you keep those contacts going. The time when you don’t have enough time for them is probably the time you need them the most.

Men

Don’t think that, just because you are a man, this won’t work for you too. It’s just that most of this research has been done on women. But there is some evidence that it can work for men too in some situations. Go on, have a go.

Should You Blame Employees For Panicking When Times Are Hard?

Monday, March 30th, 2009

I remember seeing the film ‘Carrie’ when it first came out. If you are too young to have heard of this film it was a real classic of its time and featured at the end a scene still imprinted on my mind.

A beautiful young girl is floating down a lane carrying a small bunch of flowers for the grave of another girl.

The music is calm. As you watch you are feeling sad. I was as I sat there with my hand on the arm of my boyfriend.

As the girl kneels by the grave and gently lays down the flowers, suddenly a hand erupts from the grave and grabs her wrist.

It doesn’t sound that scary does it? But at the time it was, believe me. I grasped the arm of my poor boyfriend. A small detail that made it worse was that I used to play guitar and consequently had rather long fingernails on that hand. So the poor guy got the full feeling of something grabbing his wrist as well as the visual effect. No wonder he virtually leapt from his seat in an uncontrolled response. (We are still on speaking terms in spite of it.)

Though I laugh about it now (thirty years later) I can still remember how it felt.

At Work

We’ve all seen it happen at work too. Perhaps the circumstances aren’t as grisly, but the effect on the brain is the same. People panic or freeze when the chips are down. And, at the moment, there are a lot of chips down.

I was listening to a lecture by Amy Arnsten, Professor of Neurobiology at Yale University, as she explained what happens in your brain under these circumstances. Basically, an uncontrolled stress leads your body to turn off your prefrontal cortex.

What Do You Need Your Prefrontal Cortex For?

This is the part of your brain where your ‘higher cognitive functions’ take place. Here are some of the things it does:
* represent goals and information that are not there in the current environment
* conceptualise
* have ideas
* make plans
* organise what you are doing in a way that enables you to achieve your goals
* allows you to make decisions
* allows you to make judgements
* gives you insights into people and events
* inhibits inappropriate behaviour
* inhibits interference from distractions

Unfortunately, it’s very sensitive to the chemical environment (the hormones and other chemicals washing around) that it finds itself in. It needs them to be perfectly balanced to perform well in any situation.

This means that when you get stressed it shuts down because of the chemicals you generate when you are stressed. That’s what happens in the worst scenarios. You completely freeze and are unable to think.

How Do You Unfreeze Your Brain?

There are three ways of doing this I’m going to outline here:
* Confidence
* Training
* Relaxing

Confidence
Here is what Prof. Arnsten recommends. The key is confidence. This goes back to Hans Salye’s experiments on rats over 60 years ago. He discovered that rats that thought they were in control were less stressed than those who thought they weren’t.

In other words, confident rats didn’t get stressed. It turns out that this is also true for humans. When you feel confident you turn the prefrontal cortex back on – so you can think again.

How Should Managers Treat People For Best Performance?

I have seen a rise in the number of emails and other enquiries I am getting about bullying recently. I’m sure this is due to the extra stresses at the moment. It’s easy for managers when they are stressed, to resort to this behaviour. However, it generally doesn’t give the results you need.

Managers, at this time in particular, need to be helping people to feel confident and coaching them.

Training

People who survive difficult situations effectively have often been trained in them so they are able to respond without thinking, in other words, without having to use their prefrontal cortex. This is another way to help people perform effectively ‘under fire’. That’s why rehearsing things is so useful. I remember a comment on one brilliant piano player. The announcer said: ‘Most people practise till they can get it right. He practised till he couldn’t get it wrong.’

A Last Tip – Relaxing

Here’s a technique I have often used that works really well and I was delighted to hear Professor Arnsten recommending it and explaining that it was also one she found to be effective.

When something happens and your brain freezes up, delay your response if at all possible. (It’s not always possible, but in many cases it is.) This is for situations like opening a letter or email and getting what appears to be bad news or something that causes you stress. Or it could be someone giving you some bad news.

Leave it and go and do something that you find helps you to relax and be calm. This enables you to switch your prefrontal cortex back on again.

Often when I use this technique and get back to the email or letter I find it’s nothing like as bad as I thought, and I can work out how to deal with it.

In her case, Professor Arnsten takes a hot shower and a walk in the country. In mine I like to go for a run whilst I listen to an episode of science fiction series on my iPod. Then I have a shower. Or better yet, I watch an old episode of Star Trek whilst treating myself to some chocolate. (Yes, I confess to being a Trekkie.)

The Key

Find your own personal way of being calm and getting that prefrontal cortex turned on before you tackle any difficult issues. The results will speak for themselves.

In Summary

Remember, we can all end up switching off our prefrontal cortex. It’s not something we do on purpose. We need to help ourselves and others handle those situations effectively.

nancysig