August 2019
Music To Your Ears
Now you can use music to develop super powers (almost)
Difficult Bosses
Conflict with your boss can be a major cause of stress at work but there are ways to turn this around
Do You Have Aviophobia?
JOHN
The compelling urge to avoid flying, that leads to intense distress and avoidance.
Super Foods At Work
We show you the foods that prevent the 3pm energy slump and boost mental focus
s n i k n Ra
ips ns and Hardsh w o D t e L h ug Leading thro
FROM FROM THE CEO
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Welcome to our August 2019 Issue Mental Health is a tsunami that’s coming. Life has acquired a unique complexity of late and this state of affairs is sure to impact people’s mental health. Workplaces must stay on top of this. If they don’t, they risk becoming irrelevant to their workforce and to their market. There’s a high price to be paid when people’s mental health is not cared for. Is your organisation ready? What else could you be doing? Here at the Workplace Mental Health Institute we continue to provide workplaces around the world with the needed results-driven education that helps keep good mental health. In addition to the eMag you are holding, and by the way, congratulations for reading this and doing something proactive for your people’s mental health, we are also gearing up for the official release of our latest future bestseller, Mental Wealth: An Essential Guide to Workplace Mental Health and Wellbeing. The book is a must for any manager wanting to positively influence the mental health culture of their teams, to bring about both sustainable changes and engage their individual employees. It’s also the ultimate resource on mental health, and a practical guide for anyone with reports.
Peter D ia CEO - z Wor Mentakl place H Instituteealth
I know you’ll enjoy reading it too, since we’ve kept from writing an academic book on workplace mental health and we’ve written a book which people want to read and will finish reading. If you want to pre order your copy, you can get it in Amazon, wherever you are in the world. For now it’s only in English but a Spanish version is being translated as we speak. As you can see, we are gearing up for the mental health tsunami. If you want help to get ready too, drop us a line and we’ll be glad to chat. Have a mentally healthy month!
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WORKLIFE | AUGUST 2019
JOHN
aR nkins Leading through Let Downs and Hardships
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There’s nothing more upsetting and frustrating than when you live years of your life focussed on some goal, just to have it swept from under you at the last minute, unfairly. Even worse when it seems to happen again and again, and you start from scratch yet again, each time. Can you relate to that? It would demoralise anyone. Except a driven person. A leader of people. And that’s exactly what John Rankins is, a leader of people. Over 4000 salespeople to be precise. A veritable fleet of high performers.
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Peter Diaz, CEO of the Workplace Mental Health Institute, interviewed John Rankins to get inside his head and figure out what lead him to such success as a Leader.
Education – he had passed the test and got the license, but was failed because of absenteeism. The next year, same thing again – he had Straight A’s, but didn’t take the finals. This time he In the interview John shares made sure, the school said how he was raised by a single it would be OK, because of Mum, with so little money his straight A’s, but when he that he and his brothers had moved to a new school they to work at nights after school, refused to transfer the credit sorting corporate trash, to so this time he had to repeat make money to help keep the Year 10 as well! household going. Because of his work, despite having Faced with so many set straight A’s at school, he was backs, and the unfair failed for non attendance, situations, many people and had to repeat Year 9. would give up. And in fact the statistics show that And the same thing many people, young men happened with his Driver’s especially, in John’s situation
do go down a path of hopelessness, addiction, crime and so on. But John turned it around. In the interview he shares how that happened, and how to keep going when life keeps knocking you down and you feel like giving up.
He tells how he went on to build companies across the world, leading teams of thousands, how he gets buy in and keeps teams motivated towards common goals. Specifically, he shares the core values that he and
Socratic Leadership John Rankins mentions in the interview that he uses a Socratic Leadership style. It’s a term you may have heard before, but in practice, many Leaders don’t really understand or struggle to implement, for one reason or another. Socratic Leadership is based on questioning techniques used by Socrates 2500 years ago, which helped his students to reflect on and examine their
his team work and live by, and more importantly, how they are applied in practice. Because values aren’t just some nice words to put up on the office wall, they have to be actually implemented, and embedded into action at the workplace.
own knowledge and beliefs. A Socratic Leader therefore, asks questions and encourages discussion to help develop their team member’s ability to analyse problems and determine their own solutions, rather than simply issuing orders and directions. It’s been said that a great Leader is one who creates other leaders. And that’s what this style of Leadership points to. While it may take a greater investment in time and effort initially, ultimately it means
that your staff can operate much more independently, and rather than having to micro manage each task or problem that arises, you as a Leader can have the confidence that the individuals are able to fully assess a situation and respond appropriately, as empowered individuals with the authority to act within their delegation. When you have a team of capable and empowered individuals, it allows you as the Leader to go to the next level yourself.
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FLIGHT OR
FRIGHT gies e t a r t S ling a e d r fo ith w bia ho aviop
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Aviophobia is the fear of flying in an aeroplane or other aircraft, and can affect people from a mild discomfort to a compelling urge to avoid flying leading to intense distress when avoidance isn’t possible. The statistics vary wildly on the number of people affected by aviophobia, from one in six people to fifty percent of the population. It is thought that aviophobia can stem from an existing fear that extends to include flying due to similarities in the features of the phobia (such as fear of confined spaces, or fear of heights). For others it may be the result of a specific trauma experienced during flight (severe turbulence is often cited as the origin by sufferers, as well as mechanical incidents), and it is also suggested that aviophobia is experienced by those unwilling to give up control (to pilots, maintenance teams and air traffic controllers).
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As an adolescent I had been so thrilled by the experience of flying. Within a few short years, however, the chore of flying had become an exhausting experience due to the anxiety I experienced both during the flight and in the week leading up to one. Looking back, I suspect some car accidents in which I had been the passenger (without control) had sparked my fear of relinquishing control over my safety. My search for a solution turned up some interesting, helpful, and unusual approaches.
Objective safety data Many courses to reduce the fear of flying provide relevant and reassuring information from authorities in the field of aviation safety, regarding the engineering and manufacture of aircraft, maintenance procedures, aerodynamics, pilot training, weather considerations, safety features of aircraft,
and the reason for those vibrations and noises that whirr, clunk and whine during flight.
Reassurance The feelings of panic can be equally as scary as the flight itself. It can alleviate the fear of feeling fearful to learn that those are normal physical sensations that are amplified when we feel that our safety is threatened, and that those feelings are not harmful.
One step at a time Graded exposure is a commonly used technique for reducing phobias. Psychologists prepare individuals with relaxation strategies and learning to challenge uncomfortable thoughts, before exposing them to air flight in a stepped process. They may initially spend time in a departure lounge, using the learned techniques until their levels of distress are low. The next step may be to sit on a plane whilst at the gate until the anxiety returns to low levels (requiring the collaboration of airlines, which may be one reason why popular programs are those offered
repeatedly writing your name on a piece of paper with your non-dominant hand in the presence of turbulence or anxiety.
Go low Booking a seat at the front of the plane (where the seat numbers are lower) will limit the amount of movement caused by turbulence. The tail experiences the least amount of stability, so bumps are felt more at the back, but even this is nothing to be concerned about. Turbulence is to a plane like a dirt road is to a car – they are both designed to manage these conditions, and the pilot will adjust flight speed and altitude to make the flight more comfortable.
Scrambled strategy I had tried all of the above approaches, except the butt-clenching thing – that’s new! The fear of flying for me hadn’t improved markedly or over the long term with any therapy, until I experienced relief from an unexpected source. A process used in neuro-linguistics designed to playfully confuse the strategy for fearfulness
It is thought that aviophobia can stem from an existing fear that extends to include flying due to similarities in the features of the phobia (such as fear of confined spaces, or fear of heights). by the airlines themselves, but are becoming increasingly offered as virtual reality exposure due to the flexibility and affordability it offers). Using the techniques they have learned, participants in these courses often graduate with a completed flight.
Squeeze Please! One unorthodox approach was shared by British Airways pilot Andy Shaw during the company’s fear of flying course at Heathrow Airport. Andy’s guidance to participants was to “breathe and squeeze”, a process of clenching the muscles in one’s bottom. An apparent attempt at distraction, perhaps the pilot had discovered a simple form of mindfulness? With a similar focus on distraction and focus, US pilot, Captain Ron Nielson, suggests
in particular settings was used with my fear of flying, specifically addressing the visual, audio and kinaesthetic cues I experienced in order to feel fear. The process itself took around 25 minutes, did not involve hypnosis, and effectively obliterated my fear of flying. That was in 2010, and the fear has not returned, despite experiencing a number of moderate to severely turbulent flights since. Turbulence nowadays feels like a disappointing rollercoaster, or a hammock that is rocking me into deep relaxation. Studies have shown numerous other approaches to be effective in reducing aviophobia1. There isn’t one approach that is universally recommended, but one thing is undoubted – the fear of flying won’t get better on its own. Good luck! WORKLIFE | JUNE AUG 2019
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Taking it to the top
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What to do about conflict with the boss
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Interpersonal conflict is a familiar issue in many workplaces. A misunderstanding that never gets resolved, passive-aggressive exclusion leaving one feeling isolated, or even loud verbal disagreements fall into the varied descriptions of this problem.
Most conflict with managers is based on a lack of awareness of expectations, miscommunication or misinterpretation. How do you go about addressing this concern, without jeopardising your job? Consider the following approaches.
Each of these is challenging for those involved, but the stakes are even higher when there seems to be conflict with the boss. The presence of the corporate psychopath is well discussed in psychological literature; they do exist and can take a huge personal toll on others.
1. Don’t wait too long
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If it is the first sign of conflict and you’ve only been with the team for a short while, it may be that there are communication nuances you have not yet identified – this may not be conflict at all but a
misunderstanding. Addressing your concerns without too much procrastination will help to prevent one experience leading to similar misinterpretations. Regardless of tenure or if the hostility was accurately perceived, the delay in responding could cost you more pain in the interim. Request a meeting and prepare an agenda to ensure all parties remain focused on a solution.
2. Focus on the events This is not a time for defensiveness or emotional accusations. Describe the events that need to be addressed, rather than labeling the individual. Instead of saying, “You were really dismissive of my ideas in the meeting” try to identify actions or events, such as “The ideas I presented in the meeting were not explored in as much depth as I had prepared for”. Show curiosity, this is an opportunity to understand what is important to your supervisor, “I am interested to understand the reasons for that.”
3. Listen to the feedback / understand supervisors expectations Avoid entering the meeting looking to confirm your belief that your boss is a jerk. By this stage you have probably asked a question about the events you’ve raised, so be open to hearing and understanding your supervisor’s expectations. Assess the answer – is the response reasonable and clear? You do not have to agree with the perspective shared with you, but it is important to try to view the situation through their lens, at least temporarily.
4. Summarise and prioritise disagreements Acknowledge the areas that you agree with your supervisor, and summarise the points of differing perspective. It can be helpful to identify the concerns that have the highest priority for your supervisor. This will help you meet their reasonable expectations in the future and avoid further conflict through miscommunication or misinterpretation. “Could we discuss the issues that concern you the most so that we can develop a strategy for improvement straight away?”
5. Agree on a strategy to address problems Be clear on what ‘better’ looks like to your supervisor. If they are not specific in their guidance, or do not provide examples of the concerns they have had in the past, approach with curiosity to get clarity on the end result. “You’ve said you’d like me to be more assertive; could you give me an example of what would you have to see, hear or experience that would let you know I had met that standard?” Clarify your understanding with conditional questions such as, “If I was to be address these concerns by doing XYZ, would that be a step in the right direction?”
6. Follow up the meeting with a summary in writing If your supervisor’s requests have been reasonable and aligned with your role, send a brief summary of the outcomes in an email to your supervisor, taking the opportunity to
thank them for the time they took to help you understand their expectations. Outline the agreements and actions identified. This serves as an additional form of clarification, as well as accountability. It will also be useful to have a record of this communication in case the conflict worsens.
7. Keep your end of the deal Don’t agree to anything in the meeting that you do not intend to honour in your actions. Ensure that you keep up your end of the agreed outcomes. Look for examples of the same respect from your supervisor, and record agregious acts of conflict should they arise.
8. Maintain safe boundaries Approaching your supervisor in response to perceived conflict is the most appropriate first step in developing a mutually respectful dialogue. Should you notice additional acts of conflict however, consider your options. It may be necessary to speak to Human Resources to assist in resolving the concerns, or to an Employee Assistance Program provider who could help you consider your next actions. Your employer has a legal responsibility to provide a safe workplace, and that includes psychological safety. Do not tolerate inappropriate behaviour, including but not limited to acts of violence, behaviour that humiliates or denigrates you, or criticism of you as a person rather than discussions about workspecific behaviour. WORKLIFE | AUGUST 2019
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R O F D FOO
T H G U O TH d focus n a y it r a l c l a st ment o o b t a h t s d Foo
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Stress does a lot of things to our physical body, behaviour, emotions and our cognitive capacity. Whilst it is true that some stress is necessary for optimal functioning in each of these areas, it is also true that an excess of stress is responsible for a range of undesireable outcomes, including poor food choices. Chronic stress can result in feelings of fatigue and low energy, leading to food choices that are easily converted to sugar (energy) by the body. These processed starches and other high glycemic index foods are chosen because they help us feel more energised, and alert very quickly. This might be helpful for a short period of time, however the resulting insulin response leads to a rapid decrease of glucose in the system, which triggers another cortisol release! This in turn impacts mental focus and clarity once more. So, to prevent or respond to that 3pm energy slump and sugar cravings, here are some foods that are helpful in boosting mental focus without spiking insulin.
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Blueberries It might seem incredulous, but these small, dark blue bubbles of goodness have been demonstrated to improved concentration and memory for several hours after consumption. Studies have shown that the antioxidants present mainly in the skin of blueberries (anthocyanins, resveratrol and pranthocyanidins) boost mental focus. British scientist, Dr Jeremy Spencer of Reading University, found that flavonoids in blueberries boosted mental clarity and focus at minimal levels within an hour of consumption, but a considerable advantage was observed in tests conducted five hours after the blueberries were eaten1. Spencer points out that this benefit is not unique to blueberries, referring to studies that indicate other foods containing flavonoids are effective at boosting cognitive focus, too.
Green tea Want an energy drink that gives you more than heart palpitations? Green tea is the answer to mental clarity without the caffeine and sugar jitters. Green tea contains a compound called L-theanine, as well as a dose of caffeine. The L-theanine assists to slow down the absorption of the caffeine in the body, avoiding a caffeine spike (with increased sympathetic nervous system activity) and the subsequent energy crash. L-theanine has also been shown to increase the activity of alphawave frequency in the brain, leading to feelings of tranquillity that counter the effects of the caffeine. Together, caffeine and L-theanine increase focused attention, and lead to improvements in speed and accuracy2.
Leafy green vegetables When it comes to leafy green vegetables, the darker the green the more enriched the benefits. Leafy green vegetables and herbs are rich sources of antioxidants and carotenoids, providing a boost to your brain power, and helping to protect your brain3. Leafy green vegetables are sources of B-vitamins and folic acid, which are proven to help your memory, focus, mental clarity and brain health”. They also contain folic acid, which improves your mental clarity4.
Tuna and Salmon OK, we understand the desire for all tuna-fish lunch eaters to enjoy their meal in a well-ventilated area (preferably in the courtyard), but oily fish is a productivity hack that could well be encouraged! These fish contains omega-3 fatty acids, essential for good health, which
also improve memory and mental performance. A deficiency of omega-3 has been linked to poor memory, depression, mood swings and low energy5, whilst those enjoying oily fish such as salmon, trout, mackerel, sardines, herring or kippers are likely to experience improvements in mood and concentration6.
Water Getting your eight glasses a day? If not, your work may be suffering. Not a food per se, however if you want to improve your focus, you need to drink enough water. Water has been proven to help you think faster, be more focused, and experience greater clarity and creativity7. The average person in the US drinks less than one litre of water per day, yet the average adult will lose more than twice that amount through talking, breathing, sweating and nocturnal trans-dermal moisture loss. Studies have shown that if you are only 1 percent dehydrated, you will likely have a 5 percent decrease in cognitive function. At brain dehydration levels of 2 percent, brain fog, short-term memory problems, trouble focusing and impacted numerical reasoning is observed in trials7.
Dark chocolate No need to thank us, this is science. Dark chocolate can help you focus for a number of reasons. Cacao contains a small amount of caffeine, which heightens mental alertness, and also contains magnesium, which reduces stress. Dark chocolate also stimulates the release of endorphins and serotonin, both of which are feel-good, mood-enhancing substances. One study has shown that consuming between 520mg and 990mg of cocoa flavonols per day for sixty days (hot cocoa was used for the study) improved cognitive performance in research subjects8. WORKLIFE | AUGUST 2019
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3 WAYS
M
MUSIC
Can Transform Your Life By Emi Golding
time at a party, we need to very complex, and partially select the right tone of music. subjective experience. Music modulates the brain’s limbic So as an individual on a day system, triggering numerous to day basis, you too can use neurochemical effects which music to get you into the interrupt the pain-stress-pain state you want to be in. Need loop, and therefore alters the some confidence before experience of pain. It can also that important presentation inhibit the release of stress or meeting? Put on your Neuroscientific studies are hormones, and may affect ‘confidence booster’ songs. now showing that humans the brain’s opioid system. are hard wired to respond to Want to get into a state of Music may help music. Hearing is developed relaxation and unwinding? Memory and Cognition Put on some relaxed tunes. in the womb long before In Dementia and Want to cheer yourself up? sight, and music stimulates Alzheimer’s more parts of the brain than Play some of your favourite happy songs and sing along any other human function. There is emerging evidence to get yourself into a better that music interventions, mood. It’s been shown that And yet, so often we forget may help not just the about the potential power of listening to music actually wellbeing and behaviour increases the amount of music to help us in our daily of people with various dopamine produced in the lives. Here are 3 ways that type so dementia, but it music can transform your life. brain. may also have cognitive You can use Music to You can use Music to benefits. A recent study Change Your Emotional Manage Pain showed that in people with State Subjective Cognitive Decline A study of more than 7000 (a precursor to Alzheimer’s We all know that music has people who underwent Disease), listening to a huge impact on mood. surgery, found that those music for 12 minutes a day When you watch a movie, who played music after their for 3 months resulted in music is used to create fear procedure reported less pain significant improvements in in a scary movie, or pull on and anxiety than those who subjective memory function our heartstrings in sad story, didn’t, and were less likely to and objective cognitive or inspire us with hope in need pain medication. performance on functions a drama, and so on. We including attention, executive instinctively know that if we This is thought to be because functioning, processing want people to have a good the experience of pain is a speed, and memory. Music has been an important part of human societies since the beginning of time. Ancient artworks from all cultures show music of one form or another being played as an integral part of celebrations and other rituals.
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