If you've ever wanted more 'Great Days' then this presentation can give you some pointers. It's based on academic research and was first delivered at The Berne Institute for Psychotherapy on 6th January 2013.
2. Whistle stop tour of the next
90 mins ….
• Who is Suzanne
• Who’s in the room?
• What are the components of GREAT DAYS
• Surely it’s enough to “survive”, what’s
important about thriving?
• 2 levers of change
– Emotions
– Time Perspectives
3. Suzanne Hazelton
• I’ve moved around a bit
• One of my first jobs was
driving a fork lift truck in a
builders’ merchants.
• I worked for IBM for 15 years
… starting in a technical role.
I managed people & projects.
• I’ve trained or coached over
3500 people!
• I left school at 16 – although
some might say I’ve never
really left ….
4. Suzanne’s toolkit
MSc. Applied Positive Psychology 2012
Transactional Analysis (2 years) 2008
Firo-B 2007
IBM Certified Learning Professional 2007
Transactional Analysis 101 2006
NLP Master Practitioner 2005
MBTI Practitioner 2005
Train the Trainer 2004
NLP Certified Practitioner 2003
IBM Senior IT Specialist Profession 2003
NLP Diploma 2002
Professional Cert in Management 2002
Microsoft Certified Systems Engineer 1998
Microsoft Certified Professional 1997
BSc (Hons) Industrial & Business Systems1994
5.
6. Positive Psychology
Psychotherapy Positive
is a general term referring to Psychology psychology
therapeutic interaction or seeks "to find and nurture
treatment contracted is an academic and applied
discipline that involves the genius and talent", and "to
between a trained make normal life more
professional and a client, scientific study of mental
functions and behaviours. fulfilling", rather than
patient, family, couple, or merely treating mental
group.
illness.
10. Your Happiness
1. In general I consider myself:
1 2 3 4 5 6 7
Not very happy -------------- ---------------------------------Very happy
2. Compared to most of my peers, I consider myself
1 2 3 4 5 6 7
Less happy --------------------------------------------------- More happy
3. Some people are generally very happy. They enjoy life regardless of
what is going on, getting the most out of everything. To what extent
does this characterisation describe you?.
1 2 3 4 5 6 7
Not at all ----------------------------------------------------- A great deal
4. Some people are generally not very happy. Although they are not
depressed, they never seem as happy as they might be. To what
extent does this characterisation describe you?
1 2 3 4 5 6 7
A great deal ------------------------------------------- Not at all
Score out of 28
18. Racket vs Authentic
Emotions
• Emotions which last an appropriate
duration
• Emotions which are appropriate to
the situation
19. STIMULUS
Internal or External
Sensation
STRESS PLEASURE
Thought Danger Damage Loss Satisfaction
Natural
feeling Fear Anger Sadness Joy
Instinctual
Biological Escape from Attack Closing up Going towards
action
Help or Change Consolation Sharing
Social request
reassurance
Internal Acceptance of Acceptance of Acceptance of Acceptance of
elaboration Own limitations other’s the limits “good”
limitations of the human
condition
AUTONOMY
Spontaneity, Intimacy
Autonomous Feelings from Carlo Moiso
“The Feeling Loop” TA the state of the Art, 1984
20. Seven benefits of Positive
Emotions
• Health
• Broaden thinking – noticing
opportunities
• Opportunity magnet
• Builds resilience
• Create positive memories
• Moods go viral
• Build high performing teams
24. “Iused to envy the friends who
always seemed to have such a
good time. They might be doing
much the same things as I did, …,
but where I found the things I did
always ordinary and mainly dull,
these friends were always involved
in events which were interesting
and exciting. It took me years to
realise that the differences
between these friends and me was
not in what we did, or what we felt
about what we did, but how we
talked about what we did.”
~ Dorothy Rowe (1988)
29. Whistle stop tour of the next
90 mins ….
• Who is Suzanne
• Who’s in the room?
• What are the components of GREAT DAYS
• Surely it’s enough to “survive”, what’s
important about thriving?
• 2 levers of change
– Emotions
– Time Perspectives
41. Your Happiness
1. In general I consider myself:
1 2 3 4 5 6 7
Not very happy -------------- ---------------------------------Very happy
2. Compared to most of my peers, I consider myself
1 2 3 4 5 6 7
Less happy --------------------------------------------------- More happy
3. Some people are generally very happy. They enjoy life regardless of
what is going on, getting the most out of everything. To what extent
does this characterisation describe you?.
1 2 3 4 5 6 7
Not at all ----------------------------------------------------- A great deal
4. Some people are generally not very happy. Although they are not
depressed, they never seem as happy as they might be. To what
extent does this characterisation describe you?
1 2 3 4 5 6 7
A great deal ------------------------------------------- Not at all
43. References
Positivity Ratio: http://positivityratio.com/
Time Perspectives: http://www.thetimeparadox.com/
Berne, E. (1971). A layman's guide to psychiatry and psychoanalysis (Extensively revised and
enlarged ed. ed.). Harmondsworth: Penguin.
Boniwell, I., Osin, E., Linley, P. A., & Ivanchenko, G. V. (2010). A question of balance: Time
perspective and well-being in British and Russian samples. The Journal of Positive
Psychology, 5(1), 24-40. doi: 10.1080/17439760903271181
Bono, J. E., & Ilies, R. (2006). Charisma, positive emotions and mood contagion. The Leadership
Quarterly, 17(4), 317-334. doi: 10.1016/j.leaqua.2006.04.008
Ekman, P. (1992). An argument for basic emotions. Cognition and Emotion, 6(3-4), 169-200. doi:
10.1080/02699939208411068
Fredrickson, B. (2009a). Positivity : groundbreaking research reveals how to embrace the hidden
strength of positive emotions, overcome negativity, and thrive (1st ed.). New York: Crown
Publishers.
Fredrickson, B. (2009b). The Positivity Ratio. Retrieved 12th March, 2011, from
https://www.positivityratio.com/
Fredrickson, B. L. (2001). The role of positive emotions in positive psychology: The broaden-and-
build theory of positive emotions. American Psychologist, 56(3), 218-226. doi:
10.1037/0003-066x.56.3.218
44. References (continued)
Fredrickson, B. L., & Losada, M. F. (2005). Positive Affect and the Complex Dynamics of Human
Flourishing. American Psychologist, 60(7), 678-686. doi: 10.1037/0003-066x.60.7.678
Losada, M. (1999). The complex dynamics of high performance teams. Mathematical and
Computer Modelling, 30(9-10), 179-192. doi: 10.1016/s0895-7177(99)00189-2
Lyubomirsky, S. (2010). The how of happiness : a practical approach to getting the life you want.
London: Piatkus.
Lyubomirsky, S., King, L., & Diener, E. (2005). The Benefits of Frequent Positive Affect: Does
Happiness Lead to Success? Psychological Bulletin, 131(6), 803-855. doi: 10.1037/0033-
2909.131.6.803
Moiso, C. (1984). TA: The State of the Art: Dordrecht: Foris Publications.
Rowe, D. (1988). The successful self. London: Fontana.
Schwartz, T., Gomes, J., & McCarthy, C. (2010). The way we're working isn't working : the four
forgotten needs that energize great performance. London: Simon & Schuster.
Sheldon Cohen, P., Cuneyt M. Alper, M., William J. Doyle, P., John J. Treanor, M. a., & Ronald B.
Turner, M. (2006). Positive Emotional Style Predicts Resistance to Illness After Experimental
Exposure to Rhinovirus or Influenza A Virus. Psychosomatic Medicine, 68(6). doi: doi:
10.1097/01.psy.0000245867.92364.3c
Zimbardo, P. G., & Boyd, J. (2008). The time paradox : the new psychology of time. London: Rider.
I’m Suzanne Hazelton. I’m a coach, trainer and author. I work with individuals and businesses helping them to thrive.
Here’s an agenda of the next 20 minutes
Hand draw the mental health spectrum
Who is in Advanced TA training ….Who’s in the Foundation Year?Who’s absolutelynew to TA?Who’s heard of positive psychology? …. In what context?My intention is that this seminar will be of relevance to all of you.
28 is full score
Today, I’m talking about 2 aspects of Great Days. Our orientation to time and our emotions – specifically our emotions.
Why these two …. Why emotions and time perspectives ….I sometimes use the analogy of the office chair …Some people don’t know there are levers there to adjust their comfortSome know they’re there and don’t use them ….And of course there are people who know how to use them.As TA practitioners often we’re interested in emotions which cause blocks, and less attention is paid to emotions of joy, happiness and well being. I’m also going to talk about time perspectives as it’s a framework for using emotions. But I’m going to start with EMOTIONS
… and this comes with the caution that discussion about emotions can be
I’m going to talk about positive and negative emotions. I don’t like this labelling – but it is convenient shorthand.(For the purpose of this seminar is it OK to use these terms – I realise it misses the difference between authentic & racket emotions)
FemaleCIO who crys when angry
Racket Feelings …
Health: Positive emotions are good for your health, they increase the number of antibodies - essential for fighting infection and keeping fit. It’s easier to do your best work when you’re feeling healthy. Broaden thinking – noticing opportunities: Some emotions protect us from danger, but narrow the range of immediate options for action: “fight or flight”. Conversely positive emotions broadens our outlook, and we notice more opportunities. Don’t “doom and gloom” about the economy – experience positive emotions and start to see new opportunities! Opportunity magnet: In addition to noticing opportunities, you will also become a magnet for others giving you opportunities. Be the person that radiates good emotions – you will attract other like-minded people and you will more likely be the person they think of when there’s an opportunity.Builds resilience: Resilience is the ability to “power through” tougher times without experiencing detrimental effects on mental or physical health. It gives you staying power when the going gets tough. Create positive memories: when you experience positive emotions, be sure to remember them, take time to savour them. Research has shown that people who actively take time to remember good times, are mindful in the moment and who have goals enjoy life more.Moods go viral: The feel good factor is contagious – spread it within your team. ‘Catch people doing something well’, and offer a word of praise, a smile, or a genuine compliment. Your team members will experience all the benefits of positive emotions – and don’t be surprised if they go the extra distance to help someone on the team, or your prospects or customers.Build high performing teams: Encourage positive emotions on your team. It takes between three and eleven positive emotions to counter each negative emotion. A positive team is more creative, sees more opportunities and is more successful.
(THIS IS HALF WAY 8:15pm)You might wonder WHY it’s necessary to have AT LEAST 3 positive emotions for every negative …..
First imagine a bowl of cherries … not hard as there’s a visual. The cherries represent the positive. Next imagine JUST one COCHROACH … would it make the cherries less appealing?NEXT imagine a bowl of cockroaches. Would the addition of A cherry make it any more appealing?Negative emotions have more impact than positive … therefore you need AT LEAST 3 X as many!Some of it is about CHOICE … what we choose to focus on ….
Let them readDo you agree?I disagree slightly with this statementI think we all experience things differently – and we have to learn to notice the good – AND find people who will support us (ACTIVE CONSTRUCTING)
I think experience of positive emotions is a little like this. Often both are there in a situation – but some of us have to learn to focus on the positive emotions.
Check Time
Activity – what one thing can you do, or do more of which would add some more positive emotions to your life?
Here’s an agenda of the next 20 minutes
Sneeky tips ….
The now gets contaminated with worry about the future
“You can't change the past, but you can ruin the present by worrying about the future”
There is an ideal balance of time perspectives. The now gets contaminated with worry about the future
Time … it’s not that big brother is watching you ….Not so much like the cctv camera ….
But in the same way as the monitors cycle …. You can cycle through where you’re spending your mental energy.Think about what you had for breakfast yesterday (past)Think about what you’re doing at the weekend (futureBack in the room …. Notice the sensations in your left big toe!You might wonder SO WHAT ….
Past, specifically past negative is a thief of your time!What are you going to DOKnow your prioritiesDO(IF TIME – discuss)
Introduced you to time / emotions
YOU CAN AFFECT YOUR HAPPINESS
One thing you’ll do, or do differently as a result of this evening’s seminar
Can the graphic be turned round to show flourishing on the right?