2013 Education Symposium & Expo - Reducing Stress through More Effective Communication
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Transcript of 2013 Education Symposium & Expo - Reducing Stress through More Effective Communication
Reducing Stress through More Reducing Stress through More Effective CommunicationEffective Communication
David Wheeler, MA, MS, CH/FS,
Wellness & Health Recovery Coordinator,
Premier Health & Fitness Center,
Tallahassee, Florida
September 5, 2012
True freedom is found in the ability True freedom is found in the ability
to pause between stimulus and responseto pause between stimulus and response
and in that pause to choose.and in that pause to choose.Rollo May, MD,
Psychiatrist—Philosopher
Limbic system“Primitive”“Reptilian”“Old brain”Reacts to
stimulus●emotionally●without
thought
Prefrontal cortex:“This area of the brain is thought to be involved in planning complex cognitive behaviors and in the expression of personality and appropriate social behavior.” www.brainexplorer.org/ glossary/prefrontal_cortex.shtml (italics mine)
““appropriate social behavior”appropriate social behavior”Tell us an example of a stressful interpersonal
communication when there was a breach in “appropriate social behavior.”
Tell us an example of a stressful interpersonal communication when “appropriate social behavior” was maintained.
What was the difference between the two examples?What can we learn from this?
Can we agree on a few assumptions?Can we agree on a few assumptions?You cannot not communicate.Communication may be emotionally
positivenegativeneutralemotional content is dependent on both●the sender: what they meant to convey●the receiver: what they heard, understood,
interpreted, reacted to
more assumptionsmore assumptionsBoth the sender and receiver are responsible* for
the claritythe meaningthe interpretationthe implicationsof the message* to some (varying) degree
Definition of termsDefinition of termsDialoguea conversation between two or more persons an exchange of ideas and opinions a discussion between representatives of parties to a conflict
that is aimed at resolution
Diatribearchaic: a prolonged discourse
a bitter and abusive speech or piece of writing ironic or satirical criticism
Monologue: a long speech monopolizing conversation http://www.merriam-webster.com/dictionary
The Dialogic ModelThe Dialogic ModelReflection
after listening carefully to the sender’s message●listening, not formulating your response●listening, not focusing on your reaction to message
“let me see if I got that right”paraphrase what you believe the other person meantconclude with, “did I get that right?”keep the process going until you hear, “yes”
The Dialogic ModelThe Dialogic Model Invitation to Expand
“Is there more about that?”listen to what else they have to sayrepeat the Reflection process
●“let me see if I got that right”
●paraphrase what you believe the other person meant
●conclude with, “did I get that right?”
●keep the process going until you hear, “yes.”repeat Invitation to Expand until you hear, “no.”
The Dialogic ModelThe Dialogic ModelEmpathy
is not sympathy, “I feel sorry for you.”is not identification, “I understand you because
you’re like me.”it is, “I understand you because you’re like you.”“That makes sense because I know you to be a
person who believes A, cares about B, wants C, feels [emotion] about D, etc.”
Check it out, “Does that fit?”
The Dialogic ModelThe Dialogic ModelEmpathy, continued
“Does that fit?”hear their answer●yes●no●sort-of
“is there more about that”keep process going until you hear that your
empathy statement fits
The Dialogic ModelThe Dialogic ModelMore about empathy
nothing worse than empathy that’s●fake●cheap●off target
it requires some real personal knowledge of the person (not likely to work with strangers)
it requires some “emotional intelligence” don’t be afraid to stop at Reflection & Invitation
The Dialogic ModelThe Dialogic ModelEmpathy is like Chinese food.
When it’s good, it’s great. When it’s bad, it’s horrible. When it’s on target●stress decreases (psychophysiology research)●the relationship is strengthened●people may become more open (two-edged sword)
It’s strong medicine. Be careful.
Activity Break: Brain GymActivity Break: Brain Gym
“Lazy 8’s” or ∞ “infinity symbol”Elbow to KneePalm to SoleLock-Ups
The Dialogic Model ReviewedThe Dialogic Model ReviewedReflection
“let me see if I got that right”“did I get that right?”keep the process going until you hear, “yes.”
Invitation to Expand“Is there more about that?”
Empathy“That makes sense because I know you to be a person
who believes A, cares about B, wants C, feels [emotion] about D, etc.”
“Does that fit?”
Practice, Practice, PracticePractice, Practice, PracticeBreak up into pairs
take turns sending and receivingI’ll come around and kibitz keep it briefafter everyone has had a turn●come back together ●we’ll process the experience
Deep Diaphragmatic BreathingDeep Diaphragmatic Breathing
Our “default mode” of breathing
Associated with relaxation response
Chest breathing associated with stress response
Deep Diaphragmatic BreathingDeep Diaphragmatic BreathingPrecautions: diabetes, asthma,
COPDAssume this positionNotice as you take a deep
inhalation which expandschest?belly?
Relax muscles of neck, shoulders, chest, abdomen, hips and pelvis
Deep Diaphragmatic BreathingDeep Diaphragmatic BreathingContinue slow, deep breathsExpand the abdomen as you inhaleRelax the abdomen as you exhaleCount slowly 1, 2, 3, 4 as you inhalePauseCount slowly 1, 2, 3, 4, 5, 6, 7, 8 as
you exhaleKeep practicing until it becomes
automatic
Questions, Comments, DiscussionQuestions, Comments, Discussion
About Well Wise Health ScreeningsAbout Well Wise Health ScreeningsCould you be at risk for
heart disease, stroke, diabetes or other health threats?
Our Well Wise health screenings are designed to identify health risks so that action can be taken to reduce them.
About Well Wise Health ScreeningsAbout Well Wise Health Screenings In five minutes from a simple
finger stick total cholesterol LDL, HDL triglyceridesglucose
Plusheight, weight, BMIblood pressurepulse
Personal Wellness Profile™online HRApersonalized report employer reportOnline Wellness Center™
All this for only $45 For large-enough groups
delivered on-site By appointment at Premier
Health & Fitness Center
A Word About MeA Word About Me American College of Sports Medicine Certified
Health/Fitness Specialist Available for health/fitness instruction
With individuals or pairs specializing in
● fit, healthy and want to stay that way● older, less fit, less healthy, physician
referred Health Coaching
With individuals or small groups Complimentary consultation call 431-4835 Also available for organizational consultation
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