beyond the pandemic: what you need to know
TRANSCRIPT
March 2020
Presented by:
Dr. Gillian MandichSenior Facilitator
May 12, 2020
Beyond The Pandemic: What You Need To KnowKey Learning Summary
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Session Leader
• Speaker: Dr. Gillian Mandich
• Dr. Gillian Mandich has a PhD from Western University in Health Science, and her primary areas of research are happiness and health.
• She is the founder of The International Happiness Institute of Health Science Research; co-lead investigator of The Canadian Happiness At Work Study; is a part of the Meant2Prevent research team at SickKids; appears regularly in the media on shows such as The Social, Marilyn Denis, Breakfast Television, The Morning Show, and CBC; and is a top-rated keynote and TEDx speaker.
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Webinar Agenda
• “New Normal”• Uncertainty & 3 Things We Do Know• Tools & Strategies
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1,152 Canadians surveyed
The Canadian Happiness at Work Study
(Billan & Mandich, 2020)
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…but we are not so good at determining WHAT makes us
happy.
We are good at assessing HOW
happy we are
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Transient bursts of happiness create upward spirals of
positive emotion.
“Small” bursts of happy moments add up.
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• Because those are the events we anticipate, think about, remember, and discuss with others.
• We tend to notice & recall special and important events from our lives (the day something went extremely right…or wrong) instead of the remaining 364 ordinary days.
Question: Why do we continue to believe that it’s the large, dramatic events (the wedding, a big 40th birthday bash) that are the ones that matter?
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It starts with self-awareness
Self-Awareness
How do you respond to
challenges & setbacks?
Setting boundaries
What’s working/not
working
Checking in with yourself
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Self-confidence is knowing you can rely on your strengths, skills, and abilities to get through challenges.
Self-Confidence
Skills AbilitiesStrengths
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Self-compassion is a combination of kindness toward oneself, recognition of common humanity, and the ability to let painful emotions pass. It can promote resilience and positive outcomes, even in the midst of challenging times.
Self-Compassion
Recognition of common humanity
Ability to let painful emotions
pass
Kindness towards oneself
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“People who were recently divorced and spoke with compassion about
themselves felt better sooner compared to those who were critical
about themselves.”
(Sbarra, Smith, & Mehl, 2012)
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How can I tell if my self-talk is positive or negative?
PersonalizingBlaming yourself when things go
wrong.
MagnifyingMagnifying the negative aspects of a situation
while also filtering out or dismissing the good or
positive.
CatastrophizingAlways expecting the
worst.
PolarizingSeeing things only as
either good or bad. There is no middle ground.
You’re perfect or a total failure.
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3 Steps To Upgrade Your Self-Talk
CHALLENGEyour self-talk: When you notice
negative-self talk, instead of judging yourself or the thought, get curious. Try asking yourself
questions such as “is this thought based on fact or
opinion?”, “why do I believe this?,” or “how accurate is it?”.
CHANGEyour self-talk: Start retraining
your thoughts. Once you know when your negative self-talk
arises, you can ‘switch gears’ by reframing it with a positive self-talk alternative. For example:
LISTENto what you are saying: Tune into your thoughts and notice
what your inner voice is saying. Notice if your self-talk is more
positive or negative.
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Empathy
The ability to understand others’ emotions. It is about defining, understanding, and reacting to the concerns and needs that
underlie others’ emotional responses and reactions.
~Daniel Goleman, PhD
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Build Trust
Earlier studies of earthquakes, floods, storms, tsunamis, and even economic crises, have found that citizens in high
trust societies are better equipped to find co-operative ways to work together to
repair the damage and rebuild better lives.
(Aldrich & Meyer, 2015)
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Agreeableness
Agreeable individuals value getting along with others. They are generally
considerate, kind, generous, trusting and trustworthy, helpful, optimistic, and willing
to compromise.
(John, Naumann, & Soto, 2008)
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(Boyce & Wood, 2011)
Change in life satisfaction as a function of number of years disabled
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Take Away:People who explicitly state when and where their new behavioursare going to happen
are much more likely to stick to their goals.
“Motivation … had no significant effects
on exercise behaviour.”
(Dalton & Spiller, 2012)
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(Dalton & Spiller, 2012)
Dieters who formulated a plan for when and how they
would eat healthier were significantly more likely to
eat healthy than those who did not.
People who wrote down when and where they would take their vitamins each day
were less likely to miss a day over a five-week span than those who did not.
Women who stated when and where they would perform a breast self–
examination, did it 100% of the time (those who didn’t =
53% of the time).
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Webinar Recap
1. Don’t SEEK happiness, SEE happiness2. Start with SELF3. Connect…effectively4. Smile5. Keep yourself motivated
• “New Normal”• Uncertainty & What We Do Know• Tools & Strategies