Work Life Seminar — Achieving Peak Performance Under Pressure Many people are experiencing increasing demands being placed on us at work. Demands for greater productivity, tighter deadlines, increased accountability, additional tasks, reduced resources, to name just a few. At the same time, most people by nature still want to perform at their optimum level, despite the increase in pressure. What is pressure? It can be described as the total of all the demands placed on us at any time. What is the difference between pressure and stress? Stress Is our response when we believe the pressure placed on us is greater than we can manage. It is important to be able to recognise the symptoms of stress and to have an understanding of your own stress triggers. The symptoms of stress Physiological (physical) = Heart pounding, muscle tension, shortness of breath Dry mouth, high blood pressure Fatigue, insomnia Weakness, dizziness Headaches, stomach distress Psychological femotional) = Depressed, helpless, anxious "Nervous, confused, worried = Bored, negative attitude/thoughts + Unable to concentrate, suspicious, lethargic Behavioural (action or inaction) Cigarette smoking, caffeine, use of medications, drug/alcohol abuse = Over/under eating, impulsive behaviour "Fault finding, blaming, overly argumentative * Inflexible, cynical, quickly angered, dectine in work performance Getting to peak performance - what does it require? In order to achieve peak performance we need to have five factors in place ~high morale, high motivation, high focus, high discipline and high self-care. i | Morale Motivation Focus Discipline Self Care Morale (how you feel about things) ‘Morale is the state of mind of an individual or team = Morale is affected by a range of factors (health, work environment, co-workers, supervisor, experiences outside work) + Morale plays a large part in determining our work performance Morale is contagious — high or low, it wll spread Davidson Trahaire Corpsych © 2010 Davidson Trahaire Corpsych Pty LtdMotivation (what gets you moving) Motivation comes from within and is based on certain needs being met Treat others as individuals, Look for interesting aspects in the work you do Recogrise growth opportunities Participate in decision making Be coozerative and a “team player” Actively seek feedback (and hear what is being said) Accept praise Resolve conflict quickly Focus (where are you gine Be clear about your direction / desired outcome Have goals and objectives that are prioritised Know your strengths Recogrise where you will need assistance Be prepared to adapt / learn new things Communicate your direction to others Be committed to the path ahead Discipline (how are you getting there) Disciplined thought: Rational Positive Disciplined behaviours and actions: Follow your defined plans and priorities Manage yourself and your time Disciplined emotions: In control Deal with what is out of control Self care (looking after yourself) Physical Maintain a proper diet Take some exercise Drink water Sleep well Mental Positive thought Relaxation Clear communication Be assertive Spiritual Personal reflection Giving time to beliefs Meditation Yoga / Tai Chi Davidson Trahaire Corpsych © 2010 Davidson Trahaire Corpsych Pty LtdEmotional © Mastering control = Talk with family / friends = Focus on your interests = Use your EAP Help yourself. = Plan every day in advance = Use “To Do” lists = Prioritise, prioritise, prioritise "Organise yourself and your work space = Break large tasks into manageable pieces "Apply the 80/20 rule ~ focus on the highest value = Tackle the most difficult task first "Manage your time = Communicate effectively (verbal and non verbal) = Create larger amounts of useable time = Learn to accept and adapt to change "Don’t be a victim "Believe in yourself and your ability to cope = Develop support networks ~ at work and at home * Know what you can change and what you can’t = Be realistic about expectations of yourself and others = Enjoy your leisure time and make time for yourself * Leama relaxation exercise that will work for you = Recognise your achievements / celebrate success “it’s not the mountain we conquer but ourselves.” Sir Edmund Hillary “Whether you believe you can or you believe you can’t — either way you're right.” Henry Ford Davidson Trahatre Corpsych © 2010 Davidson Trahaire Corpsyeh Pty Ltd