Gaynor Parkin Managing Director Staying sane and performing well under pressure– excel and thrive

Overview for today Impact of pressure on performance – role of our physiology and neurochemistry What factors improve resilience? Improving recovery and performance

Performance under pressure What happens when pressure high?

Flight or fight

When is flight or fight useful?? When do you want high adrenalin?

When is flight or fight not useful?

Flight or fight Useful for motivation and peak performance

Role of stress hormones Adrenalin Cortisol

Impact of stress on brain function

Amygdala hijack What happens?

Role of amygdala Centre of brain Registers strong emotions Activates flight or fight Hard to over-ride by thinking

Impact of stress on brain function Amygdala hijack Prefrontal cortex function impaired Therefore executive function not optimal

Impact of stress on brain function When do you want amygdala “on” ? When don’t you? What about in teams?

What does this knowledge mean for improving performance?

1. Notice when flight/fight kicks in 2. Is it useful? 3. If not – wind adrenalin response down 4. Recovery and resilience

Balancing Stress and Recovery

Recovery and resilience: “Bouncing back” Ability to adapt well under pressure Capacity to thrive despite pressures

Scientific research Child development Trauma – post traumatic growth Neuroscience Positive Psychology

Scientific research Child development Trauma – post traumatic growth Neuroscience Positive Psychology

What factors promote resilience? Physical fitness and recovery – role of stress hormones Meditation/Mindfulness Emotion regulation skills Experiencing positive emotions

What factors promote resilience? Cognitive flexibility Realistic optimism Problem solving skills Connectedness

Building blocks of recovery Physical Mental Emotional

Physical recovery Sleep well Eat well Less caffeine/alcohol Exercise

Mental recovery Oscillation Breaks Focus on one thing….!!

Emotional recovery Holidays, long weekends, days off… Activities that replenish us Positive emotions

Positive emotions boost recovery “Undo” negative emotions (recovery) Fuel physical recovery from stress Improve optimism Improve executive function

Positive emotions boost recovery Serotonin levels rise – cool, calm, upbeat Cortisol levels drop

Positive emotions improve team performance How? What increases the experience of positive emotions in teams?

Recovery ideas What gets in the way of recovery? What helps to make it happen? How do we make recovery a priority?

Balancing Stress and Recovery

Making recovery a habit Set up no-fail habits and routines Recruit support Make it a team priority

Making recovery a habit Plan ahead Marathon or sprint? Make it a team priority

Has the strategy worked? Less physical tension? Improved cognitive focus? Reduced intensity of emotion? What action may be required?

Thank-you Other questions?