Environmental Protection Department

Positive Psychology at WorkPositive Psychology at Work

A Balanced Cost for High Achievement

( ( 高度成就 合理代價 高度成就 合理代價 ))

陳國棟醫生執業精神科專科醫生

2010’

Fundamental Behavioral Science

Cognition

Emotion

Behavior

Positive

Negative

Positive Positive

Negative

Negative

The Negative Thinking

Also Known as “Irrational Thinking”

灰色眼鏡（ Negative filtering ） 絕對黑白（ All-or-none thinking ） 以偏蓋全（ Overgeneralization ）

杞人憂天（ Catastrophizing ） 獨力承擔（ Personalization ）

感情用事（ Emotional reasoning ） 閱讀心事（ Mind reading ）

凡事固執（ Shoulds ） 執著「控制」（ Control fallacies ）

執著「公平」（ Fallacy of fairness ）

壓力與負面思想的關係

The Science of Stress

The Underlying Mechanisms of Stress Causing Health Problems

Fight-or-flight response (Walter Cannon)

when an animal experiences a shock or perceives a threat, it quickly releases hormones that help it to survive

these hormones help us to run faster and fight harder

increase heart rate and blood pressure deliver more oxygen and blood sugar to muscles divert blood away from the skin to the core of our

bodies, reducing blood loss if we are damaged these hormones focus our attention on the

threat, to the exclusion of everything else, because survival is considered the most important

as a side effect, we become excitable, anxious, jumpy and irritable, which all reduce our effectiveness and performance

The Underlying Mechanisms of Stress Causing Health Problems

The General Adaptation Syndrome and Burnout (Hans Selye )

a general response with which the body reacts to a major stimulus

when pushed to extremes, animals reacted in three stages:

Alarm Phase: short acting reactions to the stressor. (same as Cannon’s fight-or-flight response)

Resistance Phase: the resistance to the stressor increased as the animal adapted to, and coped with it. This phase lasted for as long as the animal could support this heightened resistance.

Exhaustion Phase: the resistance declined substantially. (entered a state known as “burnout”)

Stress Related Health Problems

身體疾病身體疾病 心血管疾病 痛症 疲倦 腸臟不適 免疫力下降 (癌症 )

睡眠障礙睡眠障礙 失眠失眠 噩夢噩夢 間斷睡眠間斷睡眠 低效率睡眠低效率睡眠

行為改變行為改變

暴食 購物狂 藥物濫用 酗酒 病態賭博 吸煙 咖啡

心理障礙心理障礙 記憶力集中力下降記憶力集中力下降 暴燥暴燥 焦慮症焦慮症 抑鬱症抑鬱症 思覺失調思覺失調

Burnout

Burnout

First coined in 1974 by Herbert Freudenberger, in his book, “Burnout: The High Cost of High Achievement”.

He originally defined ‘burnout’ as, “the extinction of motivation or incentive, especially where one's devotion to a cause or relationship fails to produce the desired results.”

“A milder from of depression”

The Classic Symptoms of “Burnout” Physical Exhaustion: prolonged stress is physically draining, causing tiredness a

nd fatigue, or no longer have the energy you once did. It becomes more difficult to get out of bed to face another day of work.

Emotional Exhaustion: impatience, moodiness, inexplicable sadness, or becoming frustrated more easily than usual.

Lowered Immunity to Illness: increased susceptibility to colds, the flu, and other illnesses including cancer.

Less Investment in Interpersonal Relationships: social withdrawal is common, less able to play, to chat, to enjoy, and to be interested.

Increasingly Pessimistic Outlook: it becomes harder to get excited about life, harder to expect the best, harder to let things roll off your back, and harder to ‘look on the bright side’ in general.

Increased Absenteeism and Inefficiency at Work: it gets more difficult just to get out of bed and face more of what has been stressful at work or in life. This may be an unconscious defense against burnout, but those experiencing it tend to be less effective overall and stay home from work more often.

Causes of Burnout Unclear Requirements

工作要求不清晰

Impossible Requirements 工作要求難以達到

High Stress Time with no “Down” Time 長時間聚焦缺乏療養

Big Consequences for Failure 出錯時須面對嚴重後果

Causes of Burnout

Lack of Personal Control 工作缺乏個人駕馭

Lack of Recognition 工作缺乏褒獎 , 讚美 , 或認同

Poor Communication 缺乏溝通

Poor Leadership 失敗的領導者

Other Causes of Burnout

Lifestylea. Too Much Work Wit

h Little Balance b. No Help or Supporti

ve Resources c. Too Little Social Su

pport d. No Time For Hobbie

s e. Too Little Sleep

f. Too Little Time Off

Personal characteristics

a. Perfectionist Tendenciesb. Pessimismc. Excitability (more sensiti

ve to stressors)d. Type A Personality (time i

mpatience and free-floating hostility )

e. Poor Fit for the Jobf. Lack of Belief in What Yo

u Do

Stress Management & Positive Psychology at Work

壓力與情緒管理五部曲 AwarenessAwareness 認知認知 BalanceBalance 平衡平衡 CommunicationCommunication 溝通溝通 DefenseDefense 攻守攻守 EvaluationEvaluation 評估評估

Awareness Self

Stress Diaries Stress feelings SWOT analysis

Strengths Weaknesses Opportunitie

s Threats

Stress Source of stress

(external or internal) Type of stress

(acute or chronic) Nature of stress

(can the particular stress being removed or reduced?)

Direct tackling Self-adjustment

認知 知己知彼，百戰不殆。 (孫子兵法 )

知人者智，自知者明。 (道德經 )

Balance Role

balance Employment Family Friends Organizatio

ns

Functional balance

Time management Prioritization Good sleep Exercise Diet Healthy hobbies Job satisfaction

平衡 天之道，損有餘而補不足。 ( 道德經 )

緩事宜急幹敏則有功，急事宜緩辦忙則多錯。

( 弘一法師 )

Communication With Person

Supportive social circle

Harmonious domestic environment

Helpful colleagues

With Nature A brief break from

work Beauty of nature Sound of nature Fresh air, silence,

stress-free environment

溝通 子墨子見染絲者而嘆曰，染於蒼則蒼，染於黃則黃。

(墨子 )

恭則不侮，寬則得眾，信則人任焉，敏則有功，惠則足以使人。 (論語 )

若夫不刻意而高，無仁義而修，無功名而治，無江海而閒，不導引而壽，無不忘也，無不有也。澹然無極而眾美從之。此天地之道，聖人之德也。 ( 莊子 )

Defense Physical

Take care of your body Regular exercise Healthy diet Among individuals with

major depression, exercise therapy is feasible and is associated with significant therapeutic benefit, especially if exercise is continued over time.

Endorphin

Psychological Knowledge Philosophy Positive and rational thin

king Relaxation techniques Self-hypnosis Relaxation music Meditation TaiQi Yoga

攻守 不可勝者，守也；可勝者，攻也。守則有餘，攻則

不足。善守者，藏於九地之下；善攻者，動於九天之上，故能自保而全勝也。 (孫子兵法 )

久戰之道，最忌勢窮力竭四字。惟有休養士氣，觀釁而動，不必過求速效，徒傷精銳。 (清 曾國藩 )

晦非恆有，需養而後成，琴書小技，典故經傳，善用之則俱為利器。 ( 明 楊慎 )

Evaluation

Difficult Situations

所謂逆境 無非人事

• Difficult Job• Job analysis

Understand nature and culture of the job

Maximizing agreements

Ensure resources and training

• Career planning• Surviving the job

Rational thinking Buffers against

stress

• Difficult People• Assertiveness• Learn to say “NO”• Learn to negotiate (finding

an acceptable compromise)• The art of Successful Relati

onships (The West Perspective)

EQ Communication Skills Ability to handle conflic

t constructively Ability to convey love a

nd respect

The art of Successful Relationships(The East Perspective)

老莊哲學 上善若水。水善利萬物而不爭，處眾人之所惡，故幾於道。 夫唯不爭，故天下莫能與之爭。

藏身 木秀於林，風必摧之；人拔乎眾，禍必及之。

藏心 強而示之弱，能而示之不能。 人所欲者，順其情而與之，我所欲者，掩而藏之，然後使可遂我所欲。

完完謝謝 謝謝 !!