Resilience and Work-Life Balance Workshop, April 28th, 2005

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Resilience and Work-Life Balance
WORKSHOP OVERVIEW AND GOALS

April 28, 2005

John Adams
415 753 6668
johndadams@att.net|
www.eartheart-ent.com

On average, Americans are working 165 hours per year more than they were 25 years ago – an equivalent of approximately one additional month per year. Increasing numbers of people in the workplace are noticing that they are under considerable pressure, and state that they never have time to do all that they have agreed to do. The 50^th percentile Strain Score of 20 years ago (the beginning of adverse health risk predicted by a measure of depletion due to stress and change) is today approximately at the 20^th percentile, meaning that 80% of people are at risk to their health solely as a result of doing their chosen work.

More and more people are realizing that their diminished productivity and efficiency, rushed judgments and decisions, and increased numbers of mistakes, arising from ever-faster cycle time expectations, have an “invisible overhead cost” to their company as well as a health and well being cost to themselves.

Organizations are rapidly responding to this perceived imbalance in their employees’ lives. Corporate programs such as company intranet on-line shopping, valet / concierge services, auto detailing, childcare, and keeping the company cafeteria open later (or having take-away meals available for pick-up in the evening) are now widely available. In the tight market for professional, technical and managerial talent, the sponsoring organizations hope that the message behind these programs is that “this is a good organization to work for.” The discerning reader of this list will notice, however, that each of these programs has the effect of trying to make the employee happier about all the hours he / she is putting in rather than fostering life-work balance at a deep level! This program, in contrast, builds the individual’s capability to both withstand the pressures of today’s work environment and to make more effective choices in the future.

This workshop provides the means for participants to complete a self-assessment of how effectively they are currently managing the integration of their work and non-work lives. It provides practical, step-by-step processes for taking charge of one’s life in a way that enhances both optimal performance and balance.

HOW MUCH IS EACH COSTING YOUR ORGANIZATION?

Cardiovascular Disorders

30% of an average organizations employees are at significant risk
A nonfatal heart attack costs over $100,000 to treat
People with high blood pressure (20% of the adult population) seek medical attention 50% more often than those with normal blood pressure and average $1,200 per year in lost work time
Approximately 55% of cardiovascular risks are attributable to poor health habits and poor stress management
Smoking and being significantly overweight each double the risk of a heart attack

Cancer

Approximately 65% of cancer risks are attributable to life style habits – especially eating and smoking
An operable lung cancer costs $110,000 to $150,000 to treat
Smoking increases the risk of lung cancer ten fold
High fat / high chemical / low fiber diets contribute significantly to gastrointestinal cancer risks

Smoking

The undisputed number one health risk factor – approximately 1200 Americans die as a result of smoking every day
25% of the average organization’s work force are regular smokers
Smoking employees cost American organizations approximately $40 billion annually in lost productivity

Substance Abuse

Approximately 10% of the average organization’s workforce is abusing alcohol and/or drugs
Substance abusers are absent three times as often as nonusers
Substance abusers have 3.6 times as many accidents as nonusers
The average substance abuser’s performance is diminished by 25%

Stress

Approximately 10% of the workforce is experiencing high levels of stress on any given day
Those under high levels of stress are almost certain to have diminished performance – to drift – accounting for a 25% reduction in productivity
The “invisible overhead” costs are high, and include:
Poor decisions and bad judgment
More frequent accidents and mistakes
More frequent absences and illnesses

General

An average of 60% of all ill health are caused by poor life style habits and poor stress management
Those with poor health habits and poorly managed high levels of stress have 86% more work absences, and are twice as likely to have significantly diminished performance
The American health care bill is approximately 14% of the GDP. This means that one dollar of every eight is spent on health care.
A rough estimate of the annual per employee cost to organizations due to poor stress management and poor health habits is over $10,000 per year
This “invisible overhead” cost is largely recoverable through employee education and screening programs, and through promotion of real work-life balance support. Such initiatives have proven to be very cost-effective.

PERFORMANCE, HEALTH AND PRESSURE

OPTIMAL WORK – LIFE BALANCE ZONE

AMOUNT OF PRESSURE

Boredom

Apathy

Lethargy

Mistakes

Poor Judgment

Bad Decisions

STRESSOR INVENTORY

	EMPLOYMENT STRESS	AWAY FROM EMPLOYMENT STRESS
ACUTE STRESSORS EPISODES, CHANGES
	Created and sustained by degree of NOVELTY: Surprise Unfamiliarity Uncertainty / Ambiguity

CHRONIC STRESSORS ONGOING CONDITIONS
	Created and sustained by CONDITIONS: Norms / Shared Habits Traditions / Practices Myths / Legends

THE EXPERIENCE OF STRESS

STRESSORS

ON THE JOB

OFF THE JOB

EVENTS

TYPE I

TYPE II

CONDITIONS

TYPE III

TYPE IV

STRESS MEDIATORS

SITUATIONAL MEDIATORS

STRESS MANAGEMENT

· Personal characteristics and background

· Quality and amount of support

· Organizational culture and situation

· Self Management

· Novelty Management

· Habit Management

· Performance Management

· Life Management

STRAIN

PHYSIOLOGICAL AND PSYCHOLOGICAL STRAIN EXAMPLES

· Hypertension

· Elevated Cholesterol

· Elevated Heart Rate

· Insomnia

· Irritability

· Disorientation

OUTCOMES

Work

Effectiveness

Health

Satisfaction and Growth

ASSESSING WORK-LIFE BALANCE

Under normal situations, our bodies maintain an equilibrium. When we experience too much pressure from our various activities, several internal changes take place that are reflected by the items in this self assessment. If normal equilibrium is not reestablished, our risk of illness increases.

Give yourself a score on each of the 26 items below to indicate how frequently each has been true for you over the last two or three weeks.

	1 = Never 2 = Infrequently 3 = Half of the time 4 = Frequently 5 = All of the time
1. _____ Eat too much 2. _____ Drink too much alcohol 3. _____ Smoke more than usual 4. _____ Feel tense, uptight, fidgety, nervous 5. _____ Feel depressed or remorseful 6. _____ Like myself less 7. _____ Have difficulty with sleep 8. _____ Feel restless and unable to concentrate 9. _____ Have decreased interest in sex 10. _____ Have increased interest in sex 11. _____ Have loss of appetite 12. _____ Feel tired, low energy, excessive fatigue 13. _____ Feel irritable 14. _____ Think about suicide 15. _____ Have been less communicative 16. _____ Feel disoriented, overwhelmed 17. _____ Have difficulty getting up in the morning 18. _____ Have headaches 19. _____ Have upset stomach or intestinal problems 20. _____ Have sweaty and/or trembling hands 21. _____ Sighing, shortness of breath, chest tightness 22. _____ Letting things slide 23. _____ Expressing misdirected anger 24. _____ Feel “unhealthy” 25. _____ Feel weak 26. _____ feel dizzy, light headed _____ TOTAL SCORE Questionnaire developed and validated by John D. Adams,
		PERCENTILES
			10 20 30 40 50 60 70 80 90	33 37 41 45 49 52 57 62 69









		Scores above 49 suggest that you may be depleting your health reserves

		Scores below 35 suggest that you may be replenishing your health reserves

		The best ways to directly reduce your score are: · Vigorous regular exercise · Regular relaxation habit · Balanced diet

FUNDAMENTALS FOR ESTABLISHING AND MAINTAINING
WORK-LIFE BALANCE

SELF

MANAGEMENT

During our most out of balance times, we are most likely to give up those life style habits that protect and build our health.

BREATHE

Self Rating 1 – 5: ________

When under prolonged stress of any kind, it is nearly universal that we breathe in a shallow, constricted way. The brain uses up ¼ of the oxygen carried by the blood, and therefore begins to “suffocate.” Sighing is the universal signal that this is taking place.

EXERCISE

Self Rating 1 – 5: ________

Vigorous regular exercise is a socially acceptable form of “fight or flight,” and is a good way to “use up” accumulated stress hormones (e.g. Adrenaline

RELAXATION

Self Rating 1 – 5: ________

The Relaxation Response is exactly opposite of the Stress Response. Those with regular relaxation habits seem to become less stressed and seem to recover from stressful experiences more rapidly.

DIET

Self Rating 1 – 5: ________

Stress burns up many essential nutrients more rapidly than normal, and most people have a tendency to eat more carelessly, choosing low nutrient foods, when experiencing high levels of stress.

________

SELF MANAGEMENT SUBTOTAL

NOVELTY

MANAGEMENT

Changes are stressful to the extent that they create surprise, unfamiliarity, & uncertainty

INFORMATION

Self Rating 1 – 5: ________

Where is it? How do I get it? Make it up to fill in the gaps! “Until further notice” information, combined with flexibility to change as new information becomes available, facilitates adjustment to change better than staying “in the dark.”

SKILLS

Self Rating 1 – 5: ________

What skills does the new situation require? Where do I get them? Build needed new skills as quickly as possible.

ATTITUDE

Self Rating 1 – 5: ________

A positive, optimistic, confident outlook adapts to changes more quickly and easily than a negative, pessimistic, uncertain outlook.

UNDERSTAND

ADJUSTMENT

Self Rating 1 – 5: ________

Know what to expect as being normal in making transitions. Choose to “go with the flow” and remain open to learning.

________

NOVELTY MANAGEMENT SUBTOTAL

HABIT

MANAGEMENT

Self Rating 1 – 5: ________

Re-establishing work life balance or coping with changing circumstances often requires that we break existing habits and establish new habits of thinking and acting.

COMMITMENT

Self Rating 1 – 5: ________

A strong commitment to being successful, coupled with patience and perseverance, is essential for successful habit pattern changes.

GOAL & FIRST STEPS

Self Rating 1 – 5: ________

Having a clear goal (or vision) about the new habit increases the chances for successful change.

MECHANISM FOR

REPETITIONS

Self Rating 1 – 5: ________

Repetitions of the new thinking or behavior pattern are essential to get it into place. Without mechanisms that require practicing the new, it is easy to slip back to the old.

________

HABIT MANAGEMENT SUBTOTAL

PERFORMANCE MANAGEMENT

If we remain conscious about how we approach our work, we can increase our productivity without burning ourselves out.

CHALLENGE

Self Rating 1 – 5: ________

Appropriate challenge (not too much or too little) stimulates greater productivity in the long run.

CONTROL

Self Rating 1 – 5: ________

The right balance for you of external direction and self control over a situation further enhances performance.

COMMITMENT

Self Rating 1 – 5: ________

A strong commitment to what you are doing – seeing it as a worthwhile activity – is essential to maintaining balance and preventing burnout

CLARITY

Self Rating 1 – 5: ________

Being clear about roles, rules, standards, expectations, and so on is another requirement for enhancing performance and preventing burn-out.

________

PERFORMANCE MANAGEMENT SUBTOTAL

LIFE

MANAGEMENT

Changes are stressful to the extent that they create surprise, unfamiliarity, & uncertainty

MEANING & PURPOSE

Self Rating 1 – 5: ________

Choosing life and work that are rich in meaning is fundamental to maintaining balance and health

RELATIONSHIPS

Self Rating 1 – 5: ________

Good quality relationships, both on the job and away from work, have been shown to protect health and reduce stress.

VERSATILITY

Self Rating 1 – 5: ________

If your only tool is a hammer… Appropriate flexibility in both thinking and acting increases your ability to control situations and maintain work-life balance.

________

LIFE MANAGEMENT SUBTOTAL

________

WORK-LIFE BALANCE TOTAL

THE RELAXATION RESPONSE

(Adapted from Herbert Benson, MD. The Relaxation Response. New York: William Morrow and Co., Inc.)

There are four basic components necessary for eliciting the Relaxation Response:

A quiet environment with as few distractions as possible.
A “Mental Device” such as a continuously repeated single syllable word (e.g. peace, love, one) or a single focus of attention (e.g. breathing, the tip of your fingers, etc.) to keep the mind from wandering
A passive attitude. Distracting thoughts WILL occur but should be disregarded. Do not worry about how well you are doing, just let it happen. Return to your point of focus as often as necessary.
A comfortable position. Sitting is recommended over lying down to avoid falling asleep.

PROCEDURE FOR ELICITING THE RELAXATION RESPONSE:

Sit quietly, in a comfortable positio
Close your eyes
Deeply relax all your muscles, beginning at your feet and progressing up to the top of your head. Keep all muscles relaxed.
Breathe through your nose. Become aware of your breathing. As you breathe out say the word “ONE” silently to yourself (or another word or point of focus). For example repeat the word (or focus of attention) to yourself each time you exhale. Breathe easily and naturally.
Continue this process for 10-20 minutes. You may open your eyes to check the time, but do not use an alarm. When you finish, sit quietly for several minutes, at first with your eyes still closed, and then with your eyes open. Do not jump to your feet right away!
Don’t worry about whether you are successful in achieving a deep level of relaxation. Maintain a passive attitude and let relaxation occur at its own pace. Whenever distracting thoughts occur, just ignore them and return to your chosen point of focus.
Practice this technique once or twice everyday, but not right after eating

SUCCESSFUL CHANGE TRACKING GRID

CHANGE SUCCESS FACTOR	ASSESSMENT
	Doing OK	Needs Attention	Action Steps Needed
1.Understanding and acceptance of the need for change
2.Belief that the change is both desirable and possible
3.Sufficient passionate commitment
4.Specific deliverable / goal and a few first steps
5.Structures or mechanisms that require repetitions of the new pattern
6.Feeling Supported and Safe
7.Versatility of mental models
8.Patience and perseverance
ADD FOR ORGANIZATIONAL / SYSTEMS CHANGE
9.Clear accountability: visible, vocal, consistent, persistent sponsors and stakeholders
10. Explicit “boundary management” – the role of other people
11. Critical mass in alignment
12. Rewarding the new behavior & withdrawal of rewards for the old behavior