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to the point that everything becomes more and more difficult.
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We wake up in a bad way,
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and the trials follow one another.
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We start a job with difficulty and the problems pile up.
00:00:20
How do we get into the vicious cycle of stress and how do we get out of it
00:00:25
by coming back to the virtuous circle through our action
00:00:28
on one of the four attachment points of the spiral.
00:00:31
Our thoughts and perceptions,
00:00:34
our emotional state,
00:00:37
and our feedback on the result obtained.
00:00:40
Entry point number 1.
00:00:42
our perceptions.
00:00:43
It is how we will perceive a situation.
00:00:46
The perception that I have of myself,
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am I competent or am I not up to the task?
00:00:53
The perception I have of another person?
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Are they not autonomous?
00:00:57
Are they not creative?
00:00:59
The perception I have of my mission
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It's useless or boring.
00:01:04
The perception of my health,
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What is my perception,
00:01:10
or belief about the event and the environment in which I live,
00:01:14
or about the person in front of me?
00:01:17
Imagine that I have the perception that
00:01:20
the reorganization imposed by the company is unnecessary,
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I'm incompetent in using computers.
00:01:27
With these perceptions we will enter position two of the stress spiral.
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Our internal states,
00:01:35
what are the internal states or the feelings which will result from our vision?
00:01:40
Do you think the reorganization imposed by the company is unnecessary?
00:01:44
You will probably be angry with every action with which
00:01:48
you will be asked to do in this regard.
00:01:50
Do you consider yourself bad at using computers,
00:01:53
and we ask you to make an Excel table or to download software,
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your computer seems to be buggy.
00:02:00
You will probably feel the stress build up quickly.
00:02:03
You will probably feel increasing irritation or worry
00:02:07
with these uncomfortable internal states,
00:02:10
you will enter position 3 of the stress spiral,
00:02:13
our behavior and attitude.
00:02:15
What is the behavior,
00:02:18
strategies that I will develop
00:02:20
in this negative internal state facing,
00:02:24
the corporate reorganization?
00:02:26
Chances are you'll resist,
00:02:28
postpone important tasks,
00:02:30
or even botch them.
00:02:32
In this negative internal state facing the computer tasks,
00:02:35
there is a chance you will not do the right things.
00:02:39
You're going to make a mistake in your Excel table.
00:02:41
You will not find the right download platform for the app.
00:02:45
You will wrongly force your blocked computer to shut down.
00:02:49
your behavior will be inappropriate.
00:02:52
With this inappropriate behavior,
00:02:54
you will enter position 4 of the stress spiral.
00:02:57
What results will I get from my behavior and actions?
00:03:01
What feedback will my environment send me?
00:03:04
Your actions or refusal of action to contribute to corporate
00:03:08
reorganization are likely to cause more harm than good.
00:03:12
The results will not be up to par.
00:03:15
The difficulties will accumulate.
00:03:17
You'll be blamed for it.
00:03:20
the Excel table will probably not be right.
00:03:23
You will not have downloaded the right software.
00:03:25
Your download will be infested with spam,
00:03:29
you will have lost essential data by forcing your computer to shut down.
00:03:34
People around you will probably give you negative feedback on
00:03:38
your ability to handle even the slightest IT difficulty.
00:03:42
You will feel the victim of the computer world.
00:03:45
And these negative results and feedback will close
00:03:49
the loop with an extra power level.
00:03:52
You will no longer think that corporate reorganization is unnecessary.
00:03:56
You will think it's harmful.
00:03:58
You will not think that you are not competent in computers,
00:04:01
but rather that you are incapable,
00:04:05
And it will only get worse with each unfortunate experience,
00:04:10
with each new bug,
00:04:11
with each new turn of the spiral.
00:04:15
we talk about self-fulfilling prophecy.
00:04:18
Your certainty will push reality in your direction.
00:04:21
If you are certain that you are a zero
00:04:23
in computer science or being incompetent in public speaking
00:04:27
or not being able to take on a new project,
00:04:30
you will develop behavior in this direction
00:04:33
which will prove to you that you are right
00:04:35
to profess yourself a zero.
00:04:38
Cultivating a positive outlook without being naive,
00:04:42
but at least looking at the positive part of what is
00:04:45
will fuel a virtuous cycle
00:04:47
that will keep us out of the spiral of stress.
00:04:50
The more you act with a positive and
00:04:52
confident outlook on yourself and your environment,
00:04:56
the more evidence you will have about it,
00:04:58
and this evidence will strengthen your initial belief.
00:05:02
If I have the vision that my manager Jeffrey is a good person.
00:05:06
If he doesn't say hello to me one morning,
00:05:08
I'll find a reason that'll save me the judgment and stress.
00:05:12
I'll tell myself it's because he hasn't seen
00:05:14
me or he's worried about something else.
00:05:17
If I now come up with the opposite belief,
00:05:20
with the vision that my manager Jeffrey is not a good person,
00:05:25
If he doesn't say hello to me,
00:05:27
I will reinforce my certainty that he is not right,
00:05:30
and I won't spontaneously say hello to him.
00:05:33
I will look at him with even more contempt feeding the spiral.
00:05:38
I can get to such a level of negativity that if he says hello to me,
00:05:42
I will find him hypocritical or tell myself he has something to ask of me in return.
00:05:47
The good news is you can break out of the vicious cycle of stress on your own,
00:05:53
the vicious circle that you entered on your own.
00:05:55
And when we enter the spiral of stress,
00:05:58
we can intervene at all four levels.
00:06:01
The sooner the better before the vicious circle becomes too difficult to change.
00:06:07
We can intervene on the way we perceive the situation.
00:06:12
I say to myself,
00:06:14
is there another way to see things?
00:06:16
Can I stop seeing myself as the victim?
00:06:18
Can I stop judging myself or others?
00:06:21
We can intervene on the way of experiencing the situation emotionally.
00:06:26
Isn't there another way I can feel or experience this situation
00:06:34
getting professional support for managing my emotions.
00:06:38
We can also intervene on our behavior.
00:06:41
Is the behavior,
00:06:42
the attitude I show,
00:06:43
the strategy that I have ultimately appropriate to the situation?
00:06:48
Can I change them
00:06:50
by saying no or by negotiating,
00:06:53
And can I also intervene on the way I receive the feedback,
00:06:57
the way I handle the results?
00:06:59
Instead of seeing the result as a failure,
00:07:02
can I instead learn from it positively
00:07:05
by asking myself
00:07:06
what did I learn from this experience?
00:07:09
If it happens again,
00:07:10
what will I do identically and what will I do differently?
00:07:14
One last example
00:07:15
Imagine a sportsman,
00:07:17
a tennis player,
00:07:19
Alan holds a thought such as serving is really my weak point.
00:07:24
With each new game that he must serve,
00:07:26
he is stressed with a knot in his stomach.
00:07:29
As a consequence,
00:07:30
he controls his stroke less.
00:07:32
He hits too hard or not hard enough.
00:07:35
He throws his ball less well.
00:07:37
His wrist is not firm enough.
00:07:39
he makes a double fault.
00:07:41
Enhanced perception.
00:07:43
It is no longer serving as my weak point,
00:07:47
I have a problem with my serve,
00:07:49
and double faults are likely to recur.
00:07:52
In sports preparation
00:07:54
we only focused on behavior and feedback with regard to the result.
00:07:59
This is called training.
00:08:00
The player who has difficulty on the backhand,
00:08:04
hundreds of backhands.
00:08:06
They get feedback from it to improve their skills,
00:08:09
putting more weight on your right foot,
00:08:11
bending your knee more.
00:08:12
Straightening your arm at the end of the stroke.
00:08:19
Every player realized very quickly
00:08:21
that in a match situation they could start making unusual mistakes.
00:08:26
we observed that sometimes it wasn't the best player who won,
00:08:30
but the one with a stronger spirit.
00:08:33
Coaching comes from the world of athletes.
00:08:35
The coaches understood that there were two steps missing in the spiral of success,
00:08:41
steps on which we could intervene.
00:08:43
Improving these two stages,
00:08:45
the thought stage and the internal state stage,
00:08:48
is called mental preparation,
00:08:50
and it's in parallel to physical preparation.
00:08:53
The higher the stress,
00:08:55
as in athletic competition,
00:08:57
the more mental preparation will make the difference.
00:09:00
The coach will work with their tennis player to cultivate positive thoughts
00:09:04
and to arrive on the tennis court with a positive internal state,
00:09:09
with a mind of steel.
00:09:11
The coach will also teach them to give themselves
00:09:14
corrective feedback for each fault which will walk.
00:09:17
Towards success instead of telling themselves I am
00:09:21
terrible or my opponent is too lucky,
00:09:24
or they will rather say to themselves,
00:09:26
Next time I will push him to get to the net.
00:09:29
What is valid in sport is valid in all areas of life,
00:09:34
whether it's making an omelet or carrying out a professional project.
00:09:37
In this project,
00:09:39
in this activity,
00:09:40
what thoughts do you have?
00:09:42
Can you change them,
00:09:43
or at least stop cultivating the negatives?
00:09:46
What internal states do you have?
00:09:48
Can you anchor more positive feelings?
00:09:51
What behavior do you have?
00:09:53
Can you change it?
00:09:55
What feedback are you getting on the result?
00:09:58
Can you make it constructive?
00:10:00
So here we have 4 levels of intervention in this vicious spiral of stress.
00:10:05
At each entrance we can take action to gradually replace the vicious circle
00:10:11
with a virtual spiral of regained energy.
00:10:14
We can open our thoughts and perceptions,
00:10:17
transform our emotional state,
00:10:19
act on our behaviors,
00:10:21
and adjust the feedback linked to the obtained result.
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