Stress- Resilience

 

 

Principles and Sample Curriculum

 

 

 

Explore Related Pages

 

- Workshop Themes (Link)

- Basketball Workshop (Link)

- What are Mind-Body Skills? (Link) 

- Onsite Massage (Link)

- Resilient Business Homepage (Link)

- Creative Resilience Homepage (Link)

 

 

 

 

Index -On This Page:

  1. Principles
  2. Sample Curriculum Segments
  3. Expanded Curriculum Details

 

This curriculum is designed to

  1. Deliver impact -  skills and experiences in a short amount of time.
  2. Appeal to:
    1. Multiple personality types; from shy, to expressives, to engineers.
    2. Creative and Design versus Rational analytical
    3. Cross cultural diversity
  3. Build individual skills and organizational culture
  4. Address common ergonomic stress issues:
    1. Neck and Shoulder tension
    2. Head, face, jaws
    3. Wrists, carpel tunnel
    4. Lower back
    5. Sleep issues
    6. Time issues
  5. Teach physiology skills to sustain:
    1. Effectiveness and productivity
    2. Creativity and design
    3. Organizational synchronicity
    4. High precision attention and systems integration
  6. Teach self-awareness skills to recognize states of excess stress and turn on resilience states.

Goal

 

The skills and experiences within the four segments below are draw from several content areas, including:

  1. Integrated health
  2. Physical fitness
  3. Mind-body techniques
  4. Medical humanities

These principles and curriculum are woven into workshops based upon your needs.

 

Training segment format: introduction, content and process

 

Each segment begins with a brief verbal introduction of the physiology principles and mechanisms that will be engaged in each segment, and the purpose for them.

Common skills and experiences across all four segments include:

  1. Resilience is a team sport
  2. Engage the whole body
  3. Pendulation between states: attention, head-body, whole body, individual and team
  4. Three layers of physiology
    1. Head and face, eye concentration
    2. Social face, heart, connection
    3. Core, gut instinct
  5. The consequences of prolonged, high pressure stress and alertness.
    1. Time
    2. Resources and money
    3. People and relationships
    4. Information
    5. Unknown

 

Physical Movement

 

All phsical movement within each segment is low aerobic, no elevated heart rate.

 

Self Awareness

 

The experiential segments engage low, medium to advanced levels of interoception, i.e., internal awareness of emotional states, physical body sensation, and perception of body in space.

 

Optional component: Socially acceptable Physical contact

 

Team interaction and physical ‘social touch’ is an important category of skill and experience to support a culture of stress regulation and resilience.   Stress often occurs between people, so this training creates simple experience for people to de-stress together and repair social bonds.   

This social contact can be a simple as a high-five or hands on shoulder with a partner. This is valuable to the health of the organization.

Physical contact between participants is invited, announced and is optional.

 

Onsite Massage

 

The onsite massage can be delivered in two formats: traditional or 'mind-body' skills.

The traditional massage looks like your average corporate chair massage.

The 'mind-body' skills massage is recommended as it incorporates simple principles from the training classes to enhance to learning and relaxation o f the participant.  The skills include  a brief guyided ‘progressive’ relaxation, breath skills, whole body awaress, and coherence skills.

See:  Onsite massage (Here)

 

 

Sample Curriculum : Four 25 Minute Segments

 

A. Theme: stillness, alignment, inquiry –- level one – Gentle exertion and experience

    1. Introduction: 2-3 minutes
    2. Movement: 8 to 10 minutes
      1. Shifting attention
        1. Relaxing attention in the eyes and frontal brain
      2. Gentle movement, stretch, Chi gong and breath
      3. Catharsis: gentle – mental imagery, breath, movement
      4. Internal awareness, Interoception:
        1. Relaxation of attention at hypothalamus
        2. Whole body awareness in physical space
      5. Balance and standing poses
        1. Stand
        2. Arms clasped behind back = counter balance sit at computer
    3. Stillness meditation: 8 to 10 minutes
      1. Begin with guided process of affirms: Stillness, accept, relax, allow, easy, open”
      2. Rest in breath and stillness
    4. Closing: 2-3 minutes
      1. Content depends of context of the group
B. Theme: Heart, Breath and Connection
  1. Moderate exertion and experience
  2. Introduction: 3 to 4 minutes
  3. Movement: 8 to 10 minutes
    1. Moderate movement, stretch, Chi gong and breath
    2. Catharsis: moderate - mental, emotional, breath, movement
      1. Individual: shaking fist, and clearing throat.
    3. Internal awareness, Interoception:
      1. Relaxation of attention at hypothalamus
      2. Whole body awareness in physical space
    4. Balance and standing poses
      1. Power poses
  4. Enhanced radial pulse skill and meditation: 5 minutes
    1. guided process of affirms: Stillness, accept, relax, allow, easy, open”
      1. generate compassion and gratitude
      2. Internal inquiry, invite internal Images to arise
  5. Group connection: gratitude experience: 2 to 3 minutes
    1. Partner interaction: gratitude
    2. ‘We’ breath circle
    3. Cultivate life force
  6. Closing: 2-3 minutes
    1. Content depends of context of the group
C. Theme: Movement, rhythm and connection
  1. Moderate exertion and experience
  2. Introduction: 3 to 4 minutes
  3. Movement: 8 to 10 minutes
    1. Moderate movement, stretch, Chi gong and breath
    2. Catharsis: moderate -
      1. Individual: mental, emotional, breath, movement
      2. Partner or group: shaking fist, and clearing throat.
    3. Internal awareness, Interoception:
      1. Relaxation of attention at hypothalamus
      2. Whole body awareness in physical space
    4. Balance and standing poses
      1. Individual: Power poses
      2. Arms clasped by hind back = counter balance sit at computer
    5. Group 'team work' movement
      1. Light aerobic movement
      2. Group synchronized rhythmic movement
      3. Cultivate shared life force
  4. Group interaction
    1. Stand in circle with hands to partner’s shoulders
    2. ‘We’ breath circle
    3. Affirm PF’s mission and action
  5. Closing: 2-3 minutes
    1. Content depends of context of the group

D. Theme: Concentration and Precision
  1. Moderate exertion and experience
  2. Introduction: 3 to 4 minutes
  3. Principles
    1. What are the mechanisms of attention and precision in the whole body, not just the brain?
    2. What are blinders?
    3. What is flow?
    4. Distraction?
  4. Movement: 8 to 10 minutes
    1. Cultivate charge and force
    2. Direct force
  5. Mind-skills
  6. Group process
    1. Content depends of context of the group
  7. Closing: 2-3 minutes
    1. Content depends of context of the group

 

 

Expanded Curriculum Details 

 

   Categories of Stress-Resilience Mechanisms

 

 

The training program draws from these physiology mechanisms.

 

Social Engagement Physiology

  1. Social brain
  2. Eyes
  3. Vegal Nerve (bridges social communication to visceral organs)
  4. Facial muscles
  5. Vocal cords and voice
  6. Skin and proximity
  7. Self concept versus We concept
  8. Relationship break and repair

           

Traditional stress physiology

  1. HPA axis (hypothalamus, Pituitary, Adreanal)
  2. Sympathetic nervous System
  3. Emotional Limbic response
  4. Galvanic skin response
  5. Social isolation, social anxiety
    1. Complex physiology
  6. Brain neurotransmitters: Reward, Stress response, Emotional response, Behavior
  7. Ergonomic: sitting, computer scree


Mind-Body Physiology

  1. Integrative Physiology
    1. Group Imagery
    2. Group breath and singing
  2. Strong and soft forces (Chi gong)
  3. Proximity, touch and skin
  4. Immune system and Thymus
  5. Movement and sensory motor
  6. State switching, pendulation at the
    1. Pre Frontal Cortex: brain organization versus whole body integration
    2. Hypothalamus: Vasopresson (boundaries) and oxytocin (trust social bonding)
  7. Integration physiology:
    1. Skin
    2. interoception
  8. Decision making under complexity and uncertainty, the physiology of simplicity
  9. Compassion, empathy and caring physiology
  10. Oxytocin, endorphin and opioid release skills
  11. Happiness and gratitude practices
    1. Interoception, internal visceral awareness skills)
    2. Integrtated with breath, heart and pulse skills
  12. Histamine: attention and constriction
  13. Spatial presence (Hippocampus?)
  14. Time structures in the body
  15. Rhythm systems of the body
    1. Breath
    2. Sleep - wake
  16. Group stillness, reflection and meditation
  17. Group movement
  18. Group physical contact (Knuckle bump, high-5, hands to another’s shoulders)
  1. Catharis process