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Caterpillar: Confidential Green
2019
Building Resilience:
Managing Through Times of Uncertainty and Change
Caterpillar: Confidential Green
Agenda
• The personal impact of stress and change
• Hardiness and Resilience
• The Total Health model of Resilience
• Deep dive: the power of perspective
• EAP
Caterpillar: Confidential Green
“The best years of your life are the ones in
which you decide your problems are your
own. You do not blame them on your mother,
the ecology, or the president. You realize that
you control your own destiny. “
- Albert Ellis
Caterpillar: Confidential Green
If the oxygen mask drops
down, put your own mask
on first, before helping the
person next you.
“
” - Flight attendants everywhere
Caterpillar: Confidential Green
BA
How it actually works.
BA
B?
B? B?
B?
How we want the emotional reaction to stress and change to work.
Caterpillar: Confidential Green7
Pre
dict
abili
ty
Control
The simple antidote to
uncertainty and change
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V.U.C.A.
Volatile
Uncertain
Complex
Ambiguous“Hey, it’s crazy out there!”
-Harvard Business Review
Meanwhile, IRL…
Caterpillar: Confidential Green9
Stress and Burnout
Stress is a natural response to any demand,
positive or negative, placed upon an individual…
…becoming problematic when there is an
imbalance between our coping skills and the
demands of the environment.
Burnout is a term often used to describe the
symptoms we experienced after periods of
prolonged, unmanaged stress.
Caterpillar: Confidential Green
“But can’t we just change the things that cause stress?”
“A job without stress
isn’t a job.”- me
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Yerkes Dodson Law (1908)
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Choice:
Distress
or “burnout”
Choice:
Hardiness and
Resilience
Stressis inevitable
Caterpillar: Confidential Green13
1. Recognize – Identify the signs of distress and burnout
2. Reverse – Undo the damage by seeking support and
managing stress
3. Resilience – Build your hardiness and resilience
The “3 R” ApproachTo addressing stress, burnout and building resilience
Even routine daily challenges can
take a toll on our health over time,
if we aren’t practicing Resilience.
Caterpillar: Confidential Green
Stressors
Physical Symptoms• Sleep
• Decreased energy
• Appetite changes
• Aches and pains
• Memory and concentration
Behaviors• Relationship conflict
• Social withdrawal
• Lower productivity
• Lethargy
• Reckless and impulsive behaviors
Thoughts and feelings• Sadness and Depression
• Anxiety
• Negatively
• Loneliness
Work Relationships
Family Change
Health Injury
Finances Daily irritations
Even positive events, like holidays
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“The equation we’ve been taught, the
1-2 punch, of stressors creating
stress, misses something really
important.”- Andrew Bernstein
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Everything can be taken from a man but
...the last of the human freedoms – to
choose one's attitude in any given set of
circumstances, to choose one's own way.
“
”- Viktor Frankl, 1946
We have more control and capability than we typically give ourselves credit.
Caterpillar: Confidential Green
Physical Symptoms• Sleep
• Decreased energy
• Appetite changes
• Aches and pains
• Memory and concentration
Behaviors• Relationship conflict
• Social withdrawal
• Lower productivity
• Lethargy
Thoughts and feelings• Sadness and Depression
• Anxiety
• Negatively
• LonelinessResilience
Stressors
Work Relationships
Family Change
Health Injury
Finances Daily irritations
Even positive events, like holidays
Caterpillar: Confidential Green18
Hardiness isa protective or preventive factor
against stress. How resistant
you are to the emotional and
physical impact of adverse
events. It’s predictive of
Resilience.
Challenge Control CommitmentSeeing change as
an exciting
opportunity for
growth.
A sense of purpose
and self- efficacy.
Confidence that
you can influence
outcomes in your
life.
View life and
interesting, full of
challenges to
overcome.
3 Cs of Hardiness
Caterpillar: Confidential Green
“Find the heaviest weight
you can and pick it up. And
that will make you strong.”
- Dr. Jordan Peterson
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Resilience isthe ability- a set of skills- that
allow us to effectively cope with,
rebound from and even learn
from daily stressors, both large
and small.
Resilience Self Assessmentbenefits.cat.com > wellness > wellness campaigns > resilience self assessment
Caterpillar: Confidential Green21
We tend to practice stress
management and focus on Resilience
during the worst of times. The
fundamentals of Resilience should be
embedded in our lifestyle and promote
personal growth.
“
” - Suzy Clausen
Caterpillar: Confidential Green
Healthy Behaviors
Healthy Body Positive OutlookStay Connected Practice Mindfulness
The fundamentals of Resilience
Caterpillar: Confidential Green
Resilience Assessment
3 Rs Resilience Action Plan
EAP.cat.com > EAP Learning and Development
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Healthy Behaviors
The fundamentals of Resilience
• Time Management
• Recreation and leisure
• Volunteer and engage in meaningful activities
• Take a time out- get distracted and detach
• Take on ownership and accountability, including new/more challenges-
NO ONE BECOMES MORE RESLIENT BY AVOIDING STRESS
• Avoid impulsivity like gambling or over spending
• Simplify
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Healthy Body
The fundamentals of Resilience
• It is (almost) all about the food
• Regular vigorous exercise. Blend activity into your lifestyle-
have fun with it.
• Good sleep hygiene
• Limit nicotine, caffeine, alcohol and other drugs
• Have a wellness checkup and routine preventative healthcare.
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“When we are lonely we
not only react more
intensely to the negatives;
we also experience less of
a soothing uplift from the
positives.”
Dr. John Cacioppo
The fundamentals of Resilience
Stay Connected
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The fundamentals of Resilience
Stay Connected
• Develop your EQ skills
• Recognize and admit when your social needs are unmet.
Guard against loneliness.
• Be socially active in a way that energizes and is best for
you. Find others with similar interests as a first step.
• Make an effort to reach out, even if you don’t feel like it
• Resolve ongoing conflicts
• Invest effort to be a good parent, spouse and friend
• Volunteer and stay active in your community.
Caterpillar: Confidential Green
The fundamentals of Resilience
Practice Mindfulness
• Why are you where you are? What’s your purpose?
• Be self-aware. Take time to reflect on hours, days, years.
• Slow your mind and body. Maintain a moment-by-moment
awareness of our thoughts, feelings, bodily sensations, and
surrounding environment
• Acceptance; paying attention to thoughts and feelings without
judging
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Positive Outlook is all about the lens through which we see
the world.
It’s about having a positive outlook and optimism about the
future. But more importantly, it is about achieving a healthy,
accurate interpretation of the events around us. Positive Outlook
The fundamentals of Resilience
Caterpillar: Confidential Green
The fundamentals of Resilience
Positive Outlook
Caterpillar: Confidential Green
“There is nothing either
good or bad, but
thinking makes it so.”
Shakespeare’s Hamlet. Act 2, Scene 2.
First performed in 1609
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The fundamentals of Resilience
Positive Outlook
“Whatever lens you
view the world
through, that’s
gonna be your
reality.” -Zuby
Caterpillar: Confidential Green
Event = Stress and
emotion
Perception of the
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• Keep an optimistic, hopeful outlook
• Stay present- don’t fixate on the future or past
• Set realistic standards and goals, avoid perfectionism
• Focus on what you can control
• Laugh (particularly at yourself)
• Recognize and celebrate success- don’t fixate on the struggles or
over-focus on the negatives
• Remember why you chose to be here. Don’t lose sight of your
purpose.
Positive Outlook
The fundamentals of Resilience
Caterpillar: Confidential Green
Common patterns of faulty thinking or “irrational beliefs”
• Jumping to Conclusions: Settling on a belief when there is little or no evidence to support it.
• Magnifying and Minimizing: Over focusing on the negative, while ignoring the positive
• All-or-nothing: Exaggerated “black and white” thinking. Perfectionism.
• Overgeneralization: Maintaining global beliefs based on one factor or a single situation.
• Personalization: The tendency to automatically blame yourself.
• Externalization: The tendency to automatically blame others.
• Mind Reading: Assuming that you know what others are thinking, or expecting others to know what you are thinking.
• Catastrophizing: Worst case scenario thinking. Exaggerating the impact of a negative event.
Caterpillar: Confidential Green
Self-talk associated with faulty thinking
• Should
• Ought
• Must
• Have-to
• Need
• Always/ never
• Perfect
• Someone made me feel that way
• It’s horrible, terrible, catastrophic
• It’s unfair
• I deserve _____ .
• Making assumptions: about the
future, what others think, what others
will do.
Caterpillar: Confidential Green
Healthy Outlook Worksheet
EAP.cat.com > EAP Learning and Development
1. Recognize you are distressed
2. Name an event
3. How did it make you feel? How did you act?
4. What were your beliefs and self-talk about the event?
5. Analyze and challenge those beliefs.
6. Replace the beliefs, and reframe the event with a new outlook.
Caterpillar: Confidential Green
Exercise, part 1
1. Write down an event or situation you found stressful, felt
strongly about, or where you had a negative emotional reaction.
Caterpillar: Confidential Green
Exercise, part 2
1. Write down an event or situation you found stressful, felt
strongly about, or where you had a negative emotional reaction.
2.
3. Write down your emotional reaction to the event.
Caterpillar: Confidential Green
Exercise, part 3
1. Write down an event or situation you found stressful, felt
strongly about, or where you had a negative emotional reaction.
2. Write down your belief about this event. What message where
you telling yourself about the situation?
3. Write down your emotional reaction to the event.
Caterpillar: Confidential Green
Exercise, example
1. After years of hard work, I did not get the open supervisory
position. It was given to an external candidate.
2.
3. I felt disappointed, frustrated and even a little angry. What
good are my years of dedication if no one cares.
Caterpillar: Confidential Green
Exercise, example
1. After years of hard work, I did not get the open supervisory
position. It was given to an external candidate.
2. I should have gotten the job. I’ve worked hard, done my time
and deserve it. I am not valued here.
3. I felt disappointed, frustrated and even a little angry. What
good are my years of dedication if no one cares.
Caterpillar: Confidential Green
Check your thinkingABC exercise
FIRST: Recognize that you are distressed about something
“I am disappointed I didn’t get the job.”
Step 1: Identify the Actual event
“After years of hard work, I did not get the open supervisory position. It was given to an external
candidate.”
Step 2: Identify your Beliefs about the event
“I should have gotten the job. I’ve worked hard, done my time and deserve it. I am not valued here.”
Step 3: Identify the Consequences of your beliefs (emotions of the guilt)
“I felt disappointed, frustrated and even a little angry.”
Caterpillar: Confidential Green
Check your thinkingABC exercise
Step 4: Identify the faulty belief. Dispute the belief.
“Why should I have gotten the job? Am I the only good candidate? Do I get every job or everything I want? Does everyone get to be a supervisor just because they’ve worked here many years? And I do I really know what my leaders think of me? Is there some evidence that I am NOT valued?
Step 4: New Emotional response
“It’s normal to be disappointed when you don’t get a job you wanted. But there will be other opportunities. And I will learn from this to be more competitive next time.”
Caterpillar Confidential GreenCaterpillar: Confidential Green
45
If you’re DIStressed, don’t go it alone!
• Trusted doctor
• Clergy member
• Trusted friend or family member who has influence
• Company doctor/nurse
• Private counselor
• Employee Assistance Program (EAP)
45
Caterpillar Confidential GreenCaterpillar: Confidential Green
Employee Assistance Program or “EAP” is a workplace program
that can help you and your dependents with a variety or
problems and challenges, before they impact your lives at work
or at home.
EAP is available to all regular full and part time Caterpillar
employees and their eligible family members.*
* Local eligible of family members will vary. Check with your HR representative.
What is EAP?
Caterpillar Confidential GreenCaterpillar: Confidential Green
EAP services support nearly every dimension of health
Caterpillar Confidential GreenCaterpillar: Confidential Green
EAP counseling, coaching and consultation
• Short-term, goal-orientated support for work and life issues:
o Clinical counseling
o Professional guidance and coaching
o Information, consultation and referrals for a variety of work-life issues such as legal, financial and help finding child and eldercare
• Appointments are available without delay or wait
• EAP is confidential. No one will know you have used the EAP.
• There is no cost for using the EAP
• EAP is available 24/7 by phone, online or through the My EAP App
Caterpillar Confidential GreenCaterpillar: Confidential Green
Online Onsite
EAP counselors are
available onsite in
many locations. Learn
more at EAP.cat.com
CaterpillarEAP.comLocal contact numbers. 27 languages.
Or through our benefits portal
EAP.cat.comGlobal access numbers can be
found at CaterpillarEAP.com:
Accessing EAP
LifeWorks App
For iOS, Android and
Blackberry
By Phone
N. America
+1.866.228.0565
+1.309.820.3604
Caterpillar Confidential GreenCaterpillar: Confidential Green
Caterpillar Confidential GreenCaterpillar: Confidential Green
Supplemental slides
Caterpillar Confidential GreenCaterpillar: Confidential Green
Accessing the on-site EAP
Mossville IL: AC/ Tech Cntr Rob Peters 309-578-3189
East Peoria, IL: SS/AD/CV Rob Peters 309-578-3189
Morton, IL Rob Peters 309-578-3189
Mapleton, IL Rob Peters 309-578-3189
Decatur, IL Jennifer Carlock 217-475-4312
Pontiac, IL Diana Brandt 815-842-6115
Aurora, IL Kelly Long 630-859-5958
Lafayette, IN Susannah Devault 765-448-5550
Corinth / Prentiss, MS Linda Laney 662-286-7407
AB and Downtown Peoria Dr. John Pompe 309-675-6263
Caterpillar: Confidential Green
Quick Tips for healthy, rational thinking
1. Getting out of bed every day is choice. And most everything thereafter is too. There are very few things we really need.
2. Be objective and fact based. Don’t jump to conclusions, make assumptions or try to read minds.
3. Be where your feet are. Stay present. Don’t live in the past or the future.
4. Focus on what you can control. Recognize what is out of your control.
5. Beware of entitlement. Rarely does the world offer guarantee or fairness.
6. Nothing is all good or all bad. Nothing is ever perfect. Ever.
7. Never punish unless you are willing to reward. This goes for yourself and others.
8. Very few things are catastrophic. And we usually survive most of the things that are.
9. Don’t think in generalizations. Be precise in your thinking.
10. Don’t blame. Even if 1% is your problem, in your control, then place 100% of your effort there.
Caterpillar: Confidential Green
• Jumping to Conclusions: “If I don’t do well on this project, my leaders will think I’m incompetent.”
• Magnifying and Minimizing: “I didn’t know the answer to a question today. My supervisor will rate me poorly.”
• All-or-nothing: “If I don’t get selected for the open position, my career is over. ”
• Overgeneralization: “Everyone else has gotten promoted but me.”
• Personalization: “I wasn’t selected for the open position. My supervisor must have it out for me.”
• Externalization: “I wasn’t selected for the project. The project leader is threatened by my skills.”
• Mind Reading: “My supervisory hasn’t responded to my email. She must be upset about what I said.”
• Catastrophizing: Worst case scenario thinking. Exaggerating the impact of a negative event.
Examples
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Check your thinkingInternal Factors
1. Recognize the emotion.
2. How do you feel? Emotionally? Physically?
3. Are their external factors that need to be resolved? If so, how?
4. What are you telling yourself about your behavior?
5. Are the messages you are sending yourself (your thoughts) true? Is there any evidence? Are
they grounded in workplace policy or expectations?
6. How can you adjust your thinking about your behavior? (see ABC exercise)
Caterpillar: Confidential Green
• Jumping to Conclusion
– Slow down and ask yourself “What evidence do I have for my conclusion?”
• Tunnel Vision
– Ask yourself “What more important or relevant information did I miss?”
• Overgeneralization
– Be open-minded. Ask yourself, “Is there a reason that might explain the behavior.”
• Magnifying & Minimizing
– Be evenhanded. Ask yourself, “Am I looking at the worst possible outcome? What are the alternatives.
Am I looking at only the negative? “What positive events occurred?”
Check your thinkingInternal Factors
Caterpillar: Confidential Green
• Personalizing
– Look outward. Ask yourself, “How did others or circumstances contribute to the problem or issue?”
• Externalizing
– Look inward. Ask yourself, “How did I contribute to the problem or issue?”
• Mind Reading
– Ask yourself, “Do I have proof that person thinks that way, or am I making assumptions?” Check to see
what the other person was really thinking. Ask, “Did you mean….?” or “ can I clarify what you meant?”
Also, “what do you expect of me?”
• Catastrophizing:
– Put it in perspective. What’s the worst that can realistically happen?
Check your thinkingInternal Factors
Caterpillar: Confidential Green
From ToJumping to Conclusions: “If I don’t deliver this project early my
boss will think I’m incompetent.”
“We set a cleat deadline. I have discussed the project with my boss and s/he
supports the project timeline.”
Tunnel Vision: “If my leaders don’t see me arrive early they will not
recognize my dedication.”
“I will stay in regular communication with my supervisor so s/he knows my
schedule and sees my output. And they know that I am productive member
of the team.”
All-or-nothing: “If I don’t get an exceeds expectation rating, it will
be unfair, inaccurate and my career is in jeopardy.”
“My worth as an employee is more than one rating. I have a long history of
adding value and my work is consistently good. I will having ongoing career
planning discussions with my supervisor.”
Overgeneralization: “If I don’t get a promotion every 2-3 years
there is little career potential for me at Caterpillar.”
“Career opportunities are often unpredictable. Advancement can take time. I
will focus on doing good work and demonstrating my value. That will pay off.”
Magnifying and Minimizing: “Even though I’m delivering my goals,
the only thing that matters is if my leaders like me.”
“Relationships are always important, but they are only part of the equations. I
will build collaborative relationships and demonstrate myself as someone
people want to work with.”
Check your thinkingCase example
Caterpillar: Confidential Green
From To
Personalization: “Everyone else is being promoted but
me. It is unfair and shows favoritism.”
“Is everyone really getting promoted. Some are. And my time
will come. I will discuss this with my supervisor to see how I
can be better positioned for my next job.”
Externalization: “If my co-workers would just step up
and do their share, we would get this project done on
time.”
“Part of working on a project team is group accountability and
motivating everyone. I will seek ways to support those falling
behind.”
Mind Reading: “Everyone judges me and is
threatened because my background and skills are
superior.”
“While I may be a stronger member of the team, I don’t really
know what people think. Maybe I can ask? If their behavior
seems out of line, I will discuss it with my supervisor.”
Catastrophizing: “If my team fails to deliver, my rating
is going to be horrible.”
“I am partially responsible for the team deliverables. But if
there are things out of my control impacting the team, I will
discuss it with my supervisor.”
Check your thinkingCase example
Caterpillar: Confidential Green
The Neurology of ResilienceWe are hard-wired to feel quickly, strongly and before we think.
The practice of Resilience allows us to:
• Develop hardiness, so we are less vulnerable during times of
stress and change
• Slow our emotional responses and place space between what
happens and how we choose to react.
• Reassess our circumstances. Challenge our automatic
thinking and find healthier ways to view our experiences.