When we lose an hour of sleep for daylight saving there is a 23% spike in heart attacks. Workplace accidents increase, as does the suicide rate.
Ok Andries you have our attention.
The Cognisess team recently joined a two-part programme introduced to us by Andries Pretorius, former Welsh Rugby International – turned – Master of Business Psychology.
Founded on his experience and published research in professional sport, Andries and his team at One Step North https://www.1stepnorth.com/ offer a full range of bespoke training services to ‘unlock personal and team performance.’
He refers to ‘mental GOOD health’ and offers a number of insights and recommendations for promoting and preserving it.
What did he tell us?
In session 1 we are taken through the effects of hormones on our bodies, attitudes, function and performance: Cortisol, Endorphins, Dopamine, Serotonin, Melatonin and Oxytocin.
Largely, the information he gave us was nothing we hadn’t read or heard before but his presentation certainly woke us up. He cleverly illustrated how and why we react like we do to certain situations, under varying levels of stress. He highlighted factors like caffeine intake vs hydration and the importance of eating something green for breakfast. Did you realise that just 2% dehydration can affect concentrate … erm … what was I saying? Gulp.
Session 2 focused on the importance of sleep for our physical and mental wellbeing. Especially pertinent at present, whilst many of us are battling home school as well as work and increasingly working evenings and weekends. It was quite a wake-up call, (excuse the pun), to many of us and enjoyable to spend time with colleagues discussing our wellbeing.
What was the feedback?
Feedback from the Cognisess team was excellent and we thank Andries for his time. Many of our colleagues have taken onboard a number of his suggestions and the general feeling was of positivity for taking time out to think about ourselves.
What resonance with Cognisess?
One of the benefits of using the Cognisess platform is to enable potential. Identifying, enabling and nurturing talent, whether existing or new must be a priority for every business. People who feel valued, visible and recognised within an organisation, have better mental and physical health and are more productive. Fact. We are exploring ways in which we can work together with One Step North on our journey into a better workplace future.
On a personal note, it struck me that much of this we consider in the wellbeing of our children … from diet and hydration, to exercise and even the importance of a bedtime routine and limited screen time. I personally feel neglected … by myself.
I am definitely having a glass of water before my morning coffee now. Baby steps.
Note: Cognisess is also taking part in a study conducted by Thrive at Work West of England into mental good health in the workplace. I look forward to telling you more as it unfolds.
Any candidate, for any role, within any organisation, could potentially be adversely impacted by the way they present themselves at each stage of the selection process.
This Adverse Impact is most pertinent when it has a negative effect on candidates of a protected class, namely: Age, Disability, Gender, Race, Religion, Sexual Orientation, Marital Status, Pregnancy/Maternity.
Adverse Impact can be felt even during apparently neutral processes, a measure of indirect discrimination.
An important aspect of indirect discrimination is that it is often identified statistically. The intention to discriminate is irrelevant. The output of the selection process is the most important factor.
It is worth noting that a policy is not indirectly discriminatory if the action is objectively justified in the absence of a less disadvantageous method of producing the same measure.
Although Adverse Impact can be measured during each stage of a selection process, a general rule of thumb is that the hiring-rate of each minority group must be 80% of the hiring rate of the majority group within that company. For example, if males comprise the majority class within the organisation and 90 males are hired from a pool of 100 then the hiring rate from each other minority group must be at least 72%.
How can we mitigate Adverse Impact in our hiring process?
There are a few general ways in which Adverse Impact can be reduced during a selection process. For one, regular monitoring of pass rates at every stage of the selection process will allow apparently neutral policies to be statistically explored regularly and often. The result is a process within which any indirect discrimination can be detected and rectified before it causes Adverse Impact for any particular class of candidate.
Another method of reducing Adverse Impact in a selection process is by focusing specifically on job-relevant competencies. These might be identified as a result of rigorous job analysis based on the job description, or can be more generic competencies specified at the beginning of the hiring process. The result of a specific focus on job-relevant competencies is to judge every candidate on the exact same competencies, regardless of their personal characteristics, thus removing irrelevant stages.
Related to this is the use of standardised interview techniques. Rather than having a more free-flowing personal interview where the interviewer’s personality and individual interests may be a source of unconscious bias, the interview will contain set questions designed to measure aspects of the job-relevant competencies defined at the start of the hiring process. In addition, constant monitoring of any assessors used within the selection process will serve to identify any unconscious bias creeping into any decision making process before it becomes an Adverse Impact. It also informs the focus on ongoing assessor training.
A final way to help reduce Adverse Impact in a hiring process is to make use of a diverse panel of assessors. This serves a myriad of purposes, not least to help reduce any unconscious bias present within any individual assessor. Introducing a wider diversity of thought will also help reduce any naivety that might occur in establishing the selection process.
Monica Durigon explores how we can combat stressful thoughts. She is a qualified nutritional therapist and member of BANT (British Association for Nutrition and Lifestyle Medicine). You can view the original post here.
I have written on the topic of immunity before. Still, I feel compelled to do it again as the current Corona Virus infection has reached pandemic proportion, and new research and data are emerging daily.
We receive constant updates on vaccines developments, the number of infections and deaths, government debates about the best strategies for containment and endless reminders of the symptoms and actions to take to prevent and cope with the virus.
We are constantly reminded that the most effective way to avoid infections is by washing our hands with soap ( often and thoroughly), avoid touching our face ( where the virus can gain access to our mucosal cavities and enter our body ) and social distancing and isolation. This is valid and standard advice applicable to any viral and bacterial infections.
How can we support our natural immunity?
What has been mostly missing from big media is information on how we can support our natural immunity. There is no cure for this virus; however, we can influence the way our immune system responds to it and as a result, possibly alleviate its presenting symptoms and support a quicker recovery.
The constant bombardment from the media with the statistic of infections and death, criticisms to the government interventions, stories about European isolation and discrimination, doomed opinions from experts and far too many non-experts … pointless polemics …are enough to drive a sense of worrying and anxiety even in the most relaxed and zen-minded of us.
We all understand from a logical perspective that, worrying does not change the situation…and, in this current situation, worrying is not only pointless but plainly counter-productive for our health because of its effects at the biological level.
There is a whole relative new science, psychoneuroimmunology (PNI) which studies the complex communication between the brain and the immune system and their implications for health.
However, there has been minimal discussion about the effects that stress, fear and anxiety can have on the immune system. The psychological stress that many amongst us are experiencing at the moment induces the same release of chemicals in our body that other type of stressors would.
Negative thoughts and worries about what has happened and what might happen in the future produce a physical change in the body. I recond that it is essential to be aware of this, to understand how this happens and to adopt behaviours which can modify these adverse biological outcomes.
In straightforward terms:
1) You worry- feel stressed, anxious, powerless, fearful …
2) In response, your brain releases the hormones CRH (corticotropin-releasing hormone), ACTH ( adrenocorticotropin hormone ) and ß-endorphin
3) These hormones travel to your adrenal glands and initiate the release of cortisol and catecholamines ( adrenaline and noradrenaline).
This “communication route”, called the HPA axis ( Hypothalamus- pituitary-adrenal axis ), produces the “fight or flight” response.
How the cascade of hormones involved in this axis can affect the immune response
Cortisol and the catecholamines can directly suppress the actions of some immune cells, ( T lymphocytes and macrophages) which produce and release cytokines ( chemical messengers ) such as interleukin -2, interferon-Y, interleukin 12( and many more). These molecules are pro-inflammatory, and some of them pyrogenic ( which means they induce a fever) and are needed to fight viruses. Elevated levels of cortisol, noradrenaline and adrenalin, suppress the production of these pro-inflammatory cytokines and the immune responses to viruses are compromised.
What can you do to decrease your worrying thoughts and maintain a calm and rational mindset in the current situation?
To help you stay calm and rational in this current situation, consider including in your daily routines, some rituals or activities which enable your nervous system to have a break and reset. Yoga, breathing exercises and medication are effective and proven methods to recalibrate your stress response. I use an online platform called Gaia https://www.gaia.com to practice yoga at home, and I find the following apps helpful to maintain my meditation practice: Headspace https://www.headspace.com and Insight Timer https://insighttimer.com.
A simple exercise such as deep belly breathing for few minutes can reduce your stress response and bring you back into a parasympathetic response (the rest and digest mode of the nervous system vs the fight or flight mode).
You can use these tools whenever you need to check out of your head during the day, but I also recommend that you make them part of your day in a more structured way. Add them to your routines, perhaps the easiest way to have them to follow a well-established habit such as brushing your teeth in the am and pm. All you need is a few minutes per day to reap some benefits.
Another tool that I found extremely helpful in keeping in the zen area is a daily gratitude practice. I would recommend that in the evening you close your day by listing a few events, small gestures, acts of kindness that happened in your day. Gratitude is the mother of all good feelings, and God knows we need them now, and we need to remind our self of the kindness and beauty that is still present in our life.
What supplements can we take?
From a nutrients point of view, I found that L-theanine is a helpful supplement to relax. If taken in the evening to facilitate relaxation before going to beds, L-theanine and lemon balm combined are even more useful. L-theanine is an amino acid that is found in high concentration in green tea and can modulate inhibitory neurotransmitters, selective serotonin, and dopamine (your happy and calming hormones) to bring about anxiolytic (anxiety reducing) and calming effects. L-theanine can also improve cognition and attention, perhaps due to changes in alpha brain wave activity. Research shows that an effective dosage is between 200 to 400mg per day.
Another nutrient which might be used to decrease anxiety is magnesium. Research has demonstrated that magnesium attenuates the psychological response to stress by modulating the release of ACTH ( in the brain) and cortisol ( from the adrenal glands). It has a relaxing effect on the musculoskeletal system as well and improves cardiovascular function by reducing high blood pressure which goes hand in hand with anxiety and elevated stress. 5,6,7
You can add some powdered magnesium to a cup of well-stewed chamomile tea for even more calming and soothing feelings. Avoid magnesium oxide and magnesium sulfate formulas as they are less bioavailable. Choose a bisglycinate or mixed formula. I use a variety of magnesium supplements ( not at the same time ): High Potency Magnesium by Viridian ( 1 x day ); MAG365, natural flavouring formula ( 1 heaped teaspoon mixed in hot water or chamomile) or a complete formula called MegaMag Calmeze which includes amino acids ( L glutamine, L theanine and L taurine ), vitamins B1, B2, B3, B5 and B6and vitamin C, nutrients which have been proved to help modulating the stress response. Be aware that if you have impaired kidneys function, you should not take more than 350mg of magnesium per day.
From a general nutritional perspective maintaining balanced blood sugar levels is essential for having stable moods. Constant spikes and drops of glucose in the blood due to a diet rich in refined carbohydrates ( and perhaps also under-optimal in terms of proteins, fats and essential nutrients) lead to irritability, cravings, dips in energy and initiate a stress response.
Adrenaline and cortisol are some of the hormones that help maintain blood sugar levels. They, along with glucagon are called “stress” or “gluco-counter-regulatory” hormones – which means they make the blood sugar rise. Elevated cortisol secretions, as previously explained, will interfere with the immune response and long term high amount of glucose in the blood leads to insulin resistance, the step which precedes the development of diabetes type 2.
Finally, I just wanted to conclude this blog by offering you a song which I find soothing and deeply relaxing for the body and the mind. I first heard it in one of my yoga classes a month ago, and it has become my regular soundtrack while I get ready to go to sleep. I hope you will enjoy it as much as I do.