Psychology of Performance – 14 Negative Emotional States

When you allow your mind to focus on negative emotions does your performance improve or deteriorate?

Negative emotional states arise from expectation violations and then get potentiated by adding judgments about the negative feelings. Does “whipping yourself” help you improve? I had the opportunity to play in the DAD’s day (Dollars Against Diabetes) golf tournament sponsored by the Colorado Building Trades today. Golf is a wonderful laboratory in which there is a richness of self-talk, expectations, and emotional states  available to observe in myself and others. A feature of golf is that each shot actually is independent of all of the other shots one makes (much like many aspects of our work). As we let our self-talk build, it can decrease performance; but, the mind has a wonderful ability reset itself in the moment and let go of the thoughts about the previous shot. Practicing a mindfulness meditation technique of just observing the thoughts, feelings, and physical experiences without judging them and then visualizing the shot (performance) you want can go a long way in improving your performance.

This works in the rest of our life as well

It requires gently returning to this technique each time as the old thought habit patterns return with force until you learn to to redirect and focus on the outcome you want, not the outcome you do not want.

Have a day filled with mindfulness,

Robert A. Mines, Ph.D.

CEO & Psychologist

This blog

Allow me to introduce myself…

My name is Ryan and I joined the MINES team 1 year ago.  I’ve had the pleasure of working with every department in this company learning and working with the vast services that MINES provides for companies all over the United States.  From EAP to Managed Behavioral Health, MINES provides workplace solutions and cost-containment strategies for organizations that are truly dedicated to the well-being of their employees and members.  It has been exciting to work with so many great people and with a company that cares about the development and success of its staff.

I have recently moved into the Marketing department here at MINES to help expand our opportunities to serve more people and in this new role I am actively seeking input from the readers of this blog as to what would be most helpful to you.  Do you benefit from the articles that are posted regarding stress management?  Are you looking for more information on the services that we provide?  How can we continue to serve you as a reader of this blog?

I look forward to your comments!

Ryan
Marketing Coordinator

Effects of 2010 Gulf Oil Spill and Mental Health

We’ve begun to see editorials, videos and news stories about the effects of the Gulf Oil Spill on behavioral health.  Most recently I watched an expose about the effects of Exxon-Valdez on alcohol and substance abuse, increases in divorce rates and suicide attempts and how experts warned of the same fallout from the Gulf crisis.  Additionally, mental health experts are warning that the current crisis could dredge up unresolved feelings from Hurricane Katrina.   Here is a link to the story and video:

http://www.wlox.com/Global/story.asp?S=12548123

We wish the best to all those impacted by the gulf oil spill. 

Posted by Ian Holtz (Sales @ MINES and Associates)

Psychology of Performance -13 Too Many Hats!

In BizPsych we often run into CEO’s, VP’s, Managers, and Supervisors who have performance problems related to “wearing too many hats”.  Elliot Jacques’ work described a variety of systems and organizational design problems that resulted in inefficiencies, interpersonal problems, bottlenecks, and other performance issues. When a person is “collapsed down” or in the weeds, which means they are below their role in a business, higher-priority strategic thinking, decisions or actions can be neglected or result in outright failure. Wearing multiple hats means that none of the roles assigned to that person will get full-time attention. In smaller businesses this may be a “sweat equity” issue, however, the results are still the same. I encourage you to look at your position, how many roles do you have and what is the performance result?

Have a day filled with Equanimity

Bob

Robert A. Mines, Ph.D.

CEO & Psychologist

Psychology of Performance – 10 Sean White

Sean White won the gold medal at the X games. How he did it was an amazing testimony to perseverance and facing the failure of his practice run. My description can not do service to how much pain he must have been in physically and how vulnerable he may have been psychologically (all of us would have been when you see the video). Please go to:

http://www.youtube.com/watch?v=ygOIy7b9mR8

Sean White went back and did the same sequence again so he would not get a fear response. He succeeded the second time and went on to nail the sequence in his first run. That run was good enough for the gold medal.

This is a perfect example of the old cowboy psychology of getting back on your horse after falling off. We need to face our negative cognitions related to performance, learn how to relax and be centered and execute one more time.

Remember: I like you

Bob

Robert A. Mines, Ph.D

CEO & Psychologist

Psychology of Performance – 8

As the new year approaches, this is often a time for people and organizations to review their performanace in the past year. How did you do compared to the goals you set? What did you do? What did you accomplish? What factors are interdependent with your success? What factors were interdependent with under performance or failure? What psychological autopsy do you need to do on the outcomes that were less than optimal as well as the successes? This might include a review of your assumptions, skills, systems, strategies, tactics and the “messiness” factors associated with resources, people, external events, internal events, resiliency and execution. The adherence and relapse information is also relevant on this point. The outcome is to learn what you can and move on in 2010 with a higher probability of success.  Where your mind goes, the energy goes…so set goals that are worthy of your attention and your organization’s attention.

Have a Happy New Year filled with prosperity, optimal health and equanimity.

Robert A. Mines, Ph.D.

CEO & Psychologist

Psychology of Performance – 6 Impeccable Sobriety

Impeccable sobriety is a phrase I first ran across in Carlos Castaneda’s work. To paraphrase, it is doing nothing that detracts you from reaching your goal. In the psychology of performance this is a powerful concept. We visualize what we want to achieve, see a process/plan for getting there, identify the resources we need to get there, attain the resources, and start. Impeccable sobriety implies that we do not deviate from this course. What happens to most people is that they run low on resources (i.e., dont get enough sleep and are too tired, did not work out and have less stamina, drank and were unfocused, did drugs, overate, let their high risk tendencies get them into situations that were not on track, let their risk aversive tendencies prevent them from effective action, let their all or none thinking get them into a relapse or untenable position, and so forth).  In Castaneda’s world, having less than impeccable sobriety for a shaman or an apprentice, would most likely get the person killed. What about your world, your dreams, goals and aspirations?

Have a day filled with compassion, sympathetic joy, loving kindness, equanimity and impeccalble sobriety.

Robert A. Mines, Ph.D.

CEO & Licensed Psychologist

Mines and Associates

Balancing Work and Life

Going from being a full-time student to being a full-time employee has been quite the transition over the past couple of months. With graduation just around the corner, I am now beginning to see that my life is headed for some big changes. While school felt like a full-time job, classes were spread out and my schedule was far more flexible. Now that Monday through Friday is fully scheduled, I have realized that balancing work and life is feeling more important than ever. Finding time for family, friends, and relaxation is not always easy, but the good news is that it’s possible. The following article from http://topten.org/public/BI/BI103.html presents some helpful steps when it comes to finding some middle ground between work and personal life.

There is no single formula for attaining a balanced life. It is a personal decision how one combines their career, spouse/significant other, children, friends and self into an integrated whole. The key is to develop creative solutions as you approach the challenges of balancing the responsibilities and joys of your multiple roles. Some of the same skills and strategies you use at work such as planning, organizing, communicating, setting limits and delegating can be used effectively on the home-front for achieving a satisfying, fulfilling well-balanced life both personally and professionally.

1. BUILD A SUPPORT NETWORK

Ask for help and allow yourself to be helped and contributed to. Get your children involved–work together as a team. Recruit friends, family, neighbors, bosses, work colleagues, etc. and ask for their support. Create back-up and emergency plans; always have a contingency.

2. LET GO OF GUILT

Guilt is one of the greatest wastes of emotional energy. It causes you to become immobilized in the present because you are dwelling on the past. Guilt can be very debilitating. By introducing logic to help counter-balance the guilt you can stay better on course.

3. ESTABLISH LIMITS AND BOUNDARIES

Boundaries are an imaginary line of protection that you draw around yourself. They are about protecting you from other people’s actions. Determine for yourself what is acceptable and unacceptable behavior from other people. Boundaries and limits define how you take charge of your time and space and get in touch with your feelings. They express the extent of your responsibilities and power and show others what you are willing to do or accept. Without limits it’s difficult to say “no”.

4. DETERMINE YOUR OWN STANDARDS

Get rid of the notion of being a perfectionist. Wean yourself off it by making compromises–figure out where the best places to make the compromises are without short-changing yourself, your spouse, your children, your boss, etc. Live by your own standards rather than someone else’s. Standards are about YOU and refer to the behavior and actions you are willing to hold yourself to.

5. CREATE TIME FOR YOURSELF

Being a good parent, partner and professional means being good to yourself first. Use your mind to make some affirmations for yourself. Find ways to relax, relieve tension and minimize stress. Taking some time off for yourself will not only benefit you, but it will benefit your family tremendously!

6. GET ORGANIZED.

Set priorities, work smarter not harder, delegate (and really let go!). Create lists and save them for re-use. Keep a main calendar centrally located to post everyone’s activities.

7. BE FLEXIBLE

Forgive yourself when things don’t get done. Understand that with children things change at a moment’s notice. Be ready and willing to assume responsibility for any of the tasks that need to get done at any time. Never get too comfortable, because as soon as you seem to get things under control, they change! Also, realize that in order to achieve success many women have had to give up their original goals and substitute new ones with different but equal challenges. Negotiate for what you need.

8. ENJOY QUALITY FAMILY TIME

Spend quality/focused time with your family. Give them your full attention. Develop rituals you can all look forward to. Create relationships with your spouse and children that are not incidental but rather instumental to your success.

9. FIND RELIABLE CHILD CARE

Leave your kids in capable hands. Find someone you feel comfortable and confident in. If you’re feeling ambivalent about working or about leaving your child, etc. do not show it–your child (at any age) will pick right up on it. Feel proud when you’ve found someone who fits into your needs. Get involved with your child’s care providers by communicating frequently and observing interactions between caregiver and your child.

10. ACHIEVE AN INTEGRATED LIFE

Keep things in perspective. Create harmony in your life–a mixture of work, family and friends. Remember, there is no single formula for balance. It is a personal decision how one combines spouse, children and career.

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About the Submitter

This piece was originally submitted by Natalie A. Gahrmann, M.A., Success Coach and Workshop/Seminar Leader, who can be reached at coachnatalie@rcn.com, or visited on the web. Natalie A. Gahrmann wants you to know: N-R-G Coaching Associates was founded to guide
professionals who have a career plus kids in creating a life that is more balanced, fulfilling, satisfying and successful. We are dedicated to helping working parents achieve work/life mastery. To subscribe to a free weekly newsletter for working parents, send a blank email to workingparenttips-subscribe@egroups.com.

 

Sarah Kinnel

Marketing Assistant

Psychology of Performance – 5

In past posts I have discussed various concepts such as where your mind goes the energy goes, beliefs and assumptions, relaxation techniques, managing stress for optimal performance and other techniques. Today, I want to discuss the role of curiousity and non-attachment in performance. When you awaken, do you start your day with a sense of curiosity or dread? Today’s Bronco/Bengal football game was a perfect example of being curious, nonattached to the outcome and realizing that life presents us opportunities to perform that we could never plan for. The Broncos were behind 6-7 with 38 seconds left. They were on the 14 yard line, had one incomplete pass and attempted a second. The pass was tipped away from the primary receiver and a second receiver from the Broncos was in the area. He caught the ball and ran 86 yards for the go ahead touchdown. The Broncos won the game.  Each day we get to train/prepare for opportunities that may occur tomorrow. Being curious and nonattached to outcome allows us to perform to our best and the outcome may not be in our hands as the Broncos and Bengals found out today. This is the case in business and our personal lives as well as sports.

Have a day filled with equanimity,

Bob

Robert A. Mines, Ph.D.

CEO & Licensed Psychologist

Stress in the Workplace

Hello MINES bloggers. My name is Sarah Kinnel and I’m the new Marketing Administrative Assistant. I have found an interesting and helpful article that I wanted to share with all of you. Stress in the workplace is something all of us deal with on a daily basis—the good news is there are many ways to cope with feeling overwhelmed. The following article entitled Stress at Work: How to Reduce and Manage Job and Workplace Stress focuses on key points that both employees and managers can implement in order to better communicate with one another. The article also brings light to self-awareness and how it can help aid in feeling more comfortable and relaxed, both in the office and life in general. I have included the beginning of the article here, and if you’d like to read more please visit http://www.helpguide.org/mental/work_stress_management.htm

Stress at Work

How to Reduce and Manage Job and Workplace Stress

In this difficult economy, you may find it harder than ever to cope with challenges on the job. Both the stress we take with us when we go to work and the stress that awaits us on the job are on the rise – and employers, managers, and workers all feel the added pressure. While some stress is a normal part of life, excessive stress interferes with your productivity and reduces your physical and emotional health, so it’s important to find ways to keep it under control. Fortunately, there is a lot that you can do to manage and reduce stress at work.

In This Article:

• Coping with work stress
• Warning signs
• Taking care of yourself 
• Prioritizing and organizing
• Improving emotional intelligence
• Breaking bad habits 
• What managers or employers can do
• Related links

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Coping with work stress in today’s uncertain climate

For workers everywhere, the troubled economy may feel like an emotional roller coaster. “Layoffs” and “budget cuts” have become bywords in the workplace, and the result is increased fear, uncertainty, and higher levels of stress. Since job and workplace stress grow in times of economic crisis, it’s important to learn new and better ways of coping with the pressure. The ability to manage stress in the workplace can make the difference between success or failure on the job. Your emotions are contagious, and stress has an impact on the quality of your interactions with others. The better you are at managing your own stress, the more you’ll positively affect those around you and the less other people’s stress will negatively affect you.

You can learn how to manage job stress

There are a variety of steps you can take to reduce both your overall stress levels and the stress you find on the job and in the workplace. These include:

• Taking responsibility for improving your physical and emotional well-being.
• Avoiding pitfalls by identifying knee jerk habits and negative attitudes that add to the stress you experience at work.
• Learning better communication skills to ease and improve your relationships with management and coworkers.

Warning signs of excessive stress at work

When people feel overwhelmed, they lose confidence and become irritable or withdrawn, making them less productive and effective and their work less rewarding. If the warning signs of work stress go unattended, they can lead to bigger problems. Beyond interfering with job performance and satisfaction, chronic or intense stress can also lead to physical and emotional health problems.

Signs and symptoms of excessive job and workplace stress

Feeling anxious, irritable, or depressed Apathy, loss of interest in work. Problems sleeping Fatigue, Trouble concentrating

Muscle tension orheadaches Stomach problems Social withdrawal Loss of sex drive Using alcohol or drugs to cope

Common causes of excessive workplace stress

• Fear of layoffs
• Increased demands for overtime due to staff cutbacks
• Pressure to perform to meet rising expectations but with no increase in job satisfaction
• Pressure to work at optimum levels – all the time!

 

Sarah Kinnel

Marketing Adminstrative Assistant