Emotional Well-being & Productivity Chamber of Commerce Executives November 5, 2010

1. Emotional Well-being & ProductivityChamber of Commerce ExecutivesNovember 5, 2010 Edgardo PérezMD, MPH, FRCPC, CHE, CPHQ CEO and President, Homewood Corporation Homewood Health Centre Clinical Professor of Psychiatry, Universities of McMaster, Ottawa, and Toronto Director, The Centre for Organizational Health Homewood Health Centre 150 Delhi St. Guelph ON N1E 6K9 www.homewood.org

2. Promoting Self Emotional Well-BeingOUTLINE • Well-Being and Positive Health • Personal Mastery • Know Thyself • Resilient Mindset • Resilient Attributes • Stress-Proofing for Life • Change: Self and Others • Homewood Human Solutions Counselling Model • Be Happy • Counselling in our Local Communities

3. Well-being/Positive Health Consists of the physical, mental, social and spiritual attributes that permit an individual to cope successfully with challenges to health and functioning. (Health Canada, 1999)

4. Personal Mastery The really lucky people do not necessarily have the best of everything; They are the ones who make the most of whatever life throws at them.

5. Personal Mastery is based on: • Understanding our subconscious • Inquisitiveness • Not resisting, but working with the forces of change • Feeling connected to others and to life itself • Feeling part of a larger creative process Living life from a creative as opposed to a reactive viewpoint. Peter Senge

6. The most splendid future will always depend upon the necessity to release the past; You cannot move forward in life unless you learn from your past mistakesand move on.

7. Personal Mastery: understanding the subconscious Know Thyself • 1. Influence the Historian in Us • 85-15% Rule • 85% Historian (cognitive distortion) • 15% The Situation • 2. Perception and Cognition • Cognitive behavioural approaches • Help change maladaptive thinking

8. Know Thyself • 3. Cognitive Distortions • a. All or none thinking • if not perfect equal to failure • b. Overgeneralization • a single negative event seen as ongoing pattern of failures • c. Mental Filter • a single negative aspect becomes the focus and colours your perception of the entire situation

9. Know Thyself • 3. Cognitive Distortions cont’d • d. Disqualifying the positive • e. Jumping to conclusions • f. Magnification or minimization • exaggerate errors or de-emphasize successes and strengths

10. Know Thyself • 3. Cognitive Distortions cont’d • g. “Should” statements • h. Personalization • take responsibility for negative events for which you are not responsible • D. Burns

11. Resilient Mindset 1. Feeling in control of one’s life 2. Build “stress hardiness” 3. Being empathetic 4. Effective communication and interpersonal skills 5. Solid problem-solving and decision-making skills 6. Realistic goals and expectations

12. Resilient Mindset 7. Learning from failures and successes 8. Contributing member of society 9. Being compassionate 10. Responsible life based values 11. Sense of specialness (not self-centered) and help others feel the same The Power of Resilience, R. Brooks and S. Goldstein

13. When a door closes, Another one opens, But often we stand there so long lookingat the closed door, That we do not see that one that’s opened.

14. Resilient Attributes Inner Strengths 1. Strong sense of self-esteem 2. Personal discipline and responsibility 3. Creativity with open-mindedness 4. Willingness to dream

15. Resilient Attributes Inner Strengths 5. Sense of humor 6. High tolerance for distress 7. Commitment to life 8. Philosophical and spiritual framework

16. Resilient Attributes Interpersonal Strengths 1. Independence of thought and action 2. Give and take in human interactions 3. Well-established network of family and friends 4. Let go of resentments 5. Forgive others

17. Resilient Attributes Interpersonal Strengths 6. Healthy self-interest 7. Generosity 8. Able to give and receive love 9. Can set limits 10. Can protect against the selfishness of others Resilience, F. Flach, MD

18. Techniques to Enhance Your Resilience and Cope with Stresses 1. Take care of yourself first 2. Time Management 3. Set Priorities 4. Anticipate and prepare for situation 5. Learn to say “No” 6. Take regular time off 7. Use support systems

19. Techniques to Enhance Your Resilience and Cope with Stresses 8. Share your stories 9. Set realistic expectations 10. Laugh more often 11. Take time for yourself 12. Let go of the guilt 13. Find a mentor IRONDOC, M. Gautam

20. Stress-Proofing for Life 1. Living life with a purpose 2. Align your commitments to your purpose 3. Affirm your belief periodically 4. Build a positive emotional state 5. Change your negative emotions

21. Stress-Proofing for Life • 6. Build your physiological harmony: • sleep and eat well • breathing exercises • “fuel and nurture your machine” • 7. Be in the moment • 8. Smile and laugh often • 9. Welcome and benefit from change: • less stress but not an easy life

22. Stress-Proofing for Life • 10. Put energy in finding ways to benefit from new circumstances • 11. Reclaim your energy: • “breathing exercises” • 12. Pursuit of Happiness: • birthright • assume a happy person role • play music that triggers pleasant feelings • help others • deep breathing (abdominal)

23. Stress-Proofing for Life • 13. Emotional Transformation: • Stressful situation • Negative emotion • Control it quickly • Will pass and I will not let it compromise my health • Replace it with something you are grateful for • Techniques to move you to a better feeling state • (memories, music, actions of someone who feels the • way you want to feel) • Power Over Stress, K. Nedd

24. Dream what you want to dream; Go where you want to go; Try to be who you really are; Because life is short,and often only gives one chance to do things..

25. Change: Self and Others • Stages of Change: • 1. Pre-contemplation: • Awareness of the need for change • 2. Contemplation: • Identifying your choices and making a specific decision to change, set realistic goals • 3. Preparation: • Resolving to make a commitment to change

26. Change: Self and Others • Stages of Change: • 4. Action: • Set a plan of action towards the change • 5. Maintenance: • Regular reassessment and evaluation • IRONDOC, M. Gautam, Prochaska and Associates

27. HEH Counselling Model The Process - Giving and Receiving Support, Insights, and Growing Experiences • learn solution-focused problem-solving, and apply to Work, Relationships and Lifestyle • nurture that which is “working” Change That Which Can Be Changed Reframe, Reinterpreting That Which is Happening • “reprogram” strong but mistaken convictions of shoulds, musts, and have tos • learn to “Self Talk” new perspectives Experiencing a More Complete Meaning to Life • transform pain into deeper healing • mindful and grateful living independent of circumstances Healing and Caring for the Body Community/Being of Service to Others • physical exercise and nutrition medical and rehabilitation therapies • medications, natural therapies, supplements as useful • body work, acupuncture, Yoga Mindfulness • build relationships based on mutual respect • build community connectedness • put Love into action • live simply • become more fully aware and allowing of Reactions, Thoughts, Feelings, Body • stress reduction and calming the mind • increased satisfaction through more complete awareness of experiences

28. Remember: “We become what we think.” Ed, Zimmer

29. THE DIFFERENCE ATTITUDE MAKES • The longer I live, the more I realize the impact of attitude on life. • Attitude to me, is more important than facts. It is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think, say or do. • Attitude is more important than appearance, giftedness or skill. • Attitude will make or break a company, a church, a home. • The remarkable thing is, we have a choice, every day, regarding the attitude I will embrace for that day. • I cannot change my past. • I cannot change the fact that people will act in a certain way. • I cannot change the inevitable. • The only think I can do is play on the one string I have, • MY ATTITUDE! • I am convinced, that life is 10% what happens to me and 90% how I react to is. • Charles Swindoll

30. To be happy, We must all:

31. Do our best at whatever we set out to do,

32. Do at least one thing every day that scares us,

33. Get plenty of rest,

34. Always be open to love and romance,

35. Be kind to everyone, regardless of how similar or different we may be,

36. Be patient, especially when we don’t want to be,

37. Reach for our dreams, no matter how far off they may seem,

38. Learn when to talk, and when to just listen,

39. Learn to accept our looks and our bodies,

40. Take risks,

41. Take the time to rediscover your child inside,

42. Accept that there are going to be things we are not going to like, but we are just going to have to deal with them

43. And never, ever let anyone get you down!!!!

44. Chamber EFAP Services Counselling in our local communities for businesses of all sizesHealth Management E-courses Health Risk Assessments Health Library Self-Help Resources PlanSmart Series Elder/Child Care Legal Advise Financial NutritionalCareer Guelph Chamber Supporting Mental Health For Chamber Members