際際滷

際際滷Share a Scribd company logo

Wellbeing and Resilience: Walking the Talk

Download as PPTX, PDF
Birgit Penzenstadler
Birgit Penzenstadler

Keynote at EclipseCon 2023: We have made it through a couple of intense years, with physical and mental health challenges. We know that we embed the values we hold into the systems we design, and these systems happen to run our world. Consequently, as software engineers and researchers we carry a special impact on society and the world at large. Under stress we tend to disconnect from our values - e.g., when I am really stressed, I may have a harder time being kind. That means taking care of our wellbeing and resilience not only ensures that we dont burn out or bug out, but also that we develop better and more adequate systems to support a sustainable lifestyle.

1 of 13
Download to read offline
Well-being & Resilience In Software Engineering: Walking the Talk Changes the View Dr. Birgit Penzenstadler Chalmers Univ. of Tech. Lappeenranta Univ. of Tech. birgitp@chalmers.se @twinkleflip
Birgit Penzenstadler Associate Prof, Software Engineering for Sustainability CV: UP -> TUM -> UCI -> LB State (& LUT) -> Chalmers Research: Sustainability Design (www.sustainabilitydesign.org) Wellbeing studies (www.twinkleflip.com) Education Projects: SE4GD (https://se4gd.lutsoftware.com) EUGAIN (https://eugain.eu) @twinkleflip
Burnout Index Study from 2021
Parasympathetic nervous system Stressful situation epinephrine amygdala, hippocampus (memory). Identified threat/stress? fight, flight or freeze response. Prolonged stress engrain neuronal pathways. unhealthy hormone levels. loss of memory, sleep, performance, risk of diseases, premature aging. Do you have your best ideas under stress? Do you make less mistakes under stress? Do you make better decisions under stress? http://www.leighmilne.com/stimulating-toning-vagus-nerve-helps-us-calm-instantly-enhances-health-wellbeing/ Adrenal glands
You can actively influence and tone the vagal nerve to reduce the fight or flight response. If you have a high vagal nerve tone, you are able to recover more quickly. Recovery Resilience The good news: live wiring (aka neuroplasticity)
Vagus nerve training benefits Brain Increases concentration and cognition, Increases creativity and productivity. Enhances connection and communication. Body: Better mood and greater resilience. Detailed medical benefits: Gut Increases stomach acidity, digestive juices and gut flow. Anti-inflammatory Overcome thyroid conditions, arthritis, fatigue. Heart Controls heart rate variability, and blood pressure. Lower risk for heart disease and stroke. The vagus nerve inhibits the fight or flight response. Liver & Pancreas Controls blood glucose levels, increasing tone can lower chance of diabetes. Gallbladder Reduces toxins and breaks down fat due to its ability to influence release of bile.
How to train the vagus nerve? Breathe. We usually breathe too shallow. We dont breathe out all the way. We are in our heads and not in our bodies. Solution: Respiratory techniques.
Experiment We are researchers, we love self-experiments. Lets try out one breathing technique. May I have your permission to guide you? Lean back, close your eyes Quickest proven way to relax nervous system
What sensations do you feel in your body? This was a taster. Can you imagine this to be useful?
Tool 1: Gratitude Why it works: Energy flows where focus goes Gratitude practice puts focus on good Retrains attention for appreciation Neuroplasticity helps to wire those paths How it works: 1. Take a few minutes every evening 2. Write down 10 to 25 unique things you are grateful for on that day specific 3. Keep this practice for at least 66 days
Tool 2: Calendar blocks Why it works: Email inbox organizes other peoples priorities Your calendar (paper or digital) is yours. Blocking that time and sticking to these commitments to yourself gets things done. Increases sense of agency & confidence How it works: Create blocks for your most important activity that you currently dont find time for Writing, reflecting on new ideas, you pick Own your morning, own your day (morning ppl)
Tool 3: Values & intention Why it works: We choose the energy we bring to a situation. That energy can show our intention and values. We often forget the choice because we dont transition consciously and drag stuff with us. How it works: When you wrap up a task, take one minute to breathe, move your body, shake or bounce, to release what was. Then transition to the next. Before you enter a meeting, or meet someone, decide how you want the interaction with them to feel, e.g., confident and appreciative. Visualize. Breathe. Enter.
Resources & Invitation TEDx talk: https://www.twinkleflip.com/tedx/ Breathing EMSE Article: http://arxiv.org/abs/2109.07285 Tiktok: https://vm.tiktok.com/ZMRsb9826/ Website: https://www.twinkleflip.com/rise-2-flow/ @twinkleflip Birgit Penzenstadler Chalmers Univ. of Tech. Lappeenranta Univ. of Tech. birgitp@chalmers.se Special thx Cristy Montes Richard Torkar Juliet Norton Leticia Duboc Francisco Gomes Consistent Support and Showing up Statistics wizardry Asking all questions Qualitative data wizardry https://forms.gle/fVqs73n2k7C5RCUD8 Please participate

More Related Content

Wellbeing and Resilience: Walking the Talk

  • 1. Well-being & Resilience In Software Engineering: Walking the Talk Changes the View Dr. Birgit Penzenstadler Chalmers Univ. of Tech. Lappeenranta Univ. of Tech. birgitp@chalmers.se @twinkleflip
  • 2. Birgit Penzenstadler Associate Prof, Software Engineering for Sustainability CV: UP -> TUM -> UCI -> LB State (& LUT) -> Chalmers Research: Sustainability Design (www.sustainabilitydesign.org) Wellbeing studies (www.twinkleflip.com) Education Projects: SE4GD (https://se4gd.lutsoftware.com) EUGAIN (https://eugain.eu) @twinkleflip
  • 4. Parasympathetic nervous system Stressful situation epinephrine amygdala, hippocampus (memory). Identified threat/stress? fight, flight or freeze response. Prolonged stress engrain neuronal pathways. unhealthy hormone levels. loss of memory, sleep, performance, risk of diseases, premature aging. Do you have your best ideas under stress? Do you make less mistakes under stress? Do you make better decisions under stress? http://www.leighmilne.com/stimulating-toning-vagus-nerve-helps-us-calm-instantly-enhances-health-wellbeing/ Adrenal glands
  • 5. You can actively influence and tone the vagal nerve to reduce the fight or flight response. If you have a high vagal nerve tone, you are able to recover more quickly. Recovery Resilience The good news: live wiring (aka neuroplasticity)
  • 6. Vagus nerve training benefits Brain Increases concentration and cognition, Increases creativity and productivity. Enhances connection and communication. Body: Better mood and greater resilience. Detailed medical benefits: Gut Increases stomach acidity, digestive juices and gut flow. Anti-inflammatory Overcome thyroid conditions, arthritis, fatigue. Heart Controls heart rate variability, and blood pressure. Lower risk for heart disease and stroke. The vagus nerve inhibits the fight or flight response. Liver & Pancreas Controls blood glucose levels, increasing tone can lower chance of diabetes. Gallbladder Reduces toxins and breaks down fat due to its ability to influence release of bile.
  • 7. How to train the vagus nerve? Breathe. We usually breathe too shallow. We dont breathe out all the way. We are in our heads and not in our bodies. Solution: Respiratory techniques.
  • 8. Experiment We are researchers, we love self-experiments. Lets try out one breathing technique. May I have your permission to guide you? Lean back, close your eyes Quickest proven way to relax nervous system
  • 9. What sensations do you feel in your body? This was a taster. Can you imagine this to be useful?
  • 10. Tool 1: Gratitude Why it works: Energy flows where focus goes Gratitude practice puts focus on good Retrains attention for appreciation Neuroplasticity helps to wire those paths How it works: 1. Take a few minutes every evening 2. Write down 10 to 25 unique things you are grateful for on that day specific 3. Keep this practice for at least 66 days
  • 11. Tool 2: Calendar blocks Why it works: Email inbox organizes other peoples priorities Your calendar (paper or digital) is yours. Blocking that time and sticking to these commitments to yourself gets things done. Increases sense of agency & confidence How it works: Create blocks for your most important activity that you currently dont find time for Writing, reflecting on new ideas, you pick Own your morning, own your day (morning ppl)
  • 12. Tool 3: Values & intention Why it works: We choose the energy we bring to a situation. That energy can show our intention and values. We often forget the choice because we dont transition consciously and drag stuff with us. How it works: When you wrap up a task, take one minute to breathe, move your body, shake or bounce, to release what was. Then transition to the next. Before you enter a meeting, or meet someone, decide how you want the interaction with them to feel, e.g., confident and appreciative. Visualize. Breathe. Enter.
  • 13. Resources & Invitation TEDx talk: https://www.twinkleflip.com/tedx/ Breathing EMSE Article: http://arxiv.org/abs/2109.07285 Tiktok: https://vm.tiktok.com/ZMRsb9826/ Website: https://www.twinkleflip.com/rise-2-flow/ @twinkleflip Birgit Penzenstadler Chalmers Univ. of Tech. Lappeenranta Univ. of Tech. birgitp@chalmers.se Special thx Cristy Montes Richard Torkar Juliet Norton Leticia Duboc Francisco Gomes Consistent Support and Showing up Statistics wizardry Asking all questions Qualitative data wizardry https://forms.gle/fVqs73n2k7C5RCUD8 Please participate

Editor's Notes

  • #2: Take a deep breath with me. Lets arrive.
  • #5: Stressful upsetting situation adrenal glands release epinephrine. Vagus nerve transports it to brain via vagus nervefibres. Release norepinephrine into memory centres of the brain (amygdala and hippocampus) storing emotional experiences. If threat to our wellbeing, brain protects our survival fight,flight or freeze response. Prolonged stress strengthens negative neural pathways unhealthy level of stress hormones (instead of rest). Optimal healthy functioning compromised lowering immunity, susceptible to disease, impairing functioning of our DNA, and aging us. A low vagal nerve tone means you will be hypervigilant low thresholdfor stress. Epinephrine cannot pass blood brain barrier, vagus nerve that decides how well it will deliver theepinephrine to the brain to search the memory bank for possiblethreat so it can stimulate the fight or flight response. Who of you thinks more often this is too much instead of wish I had more to do?
  • #6: Even though allof this is a subconscious process, because of the live-wiring ofthe brain, you can actively influence and tone the vagal nerve to inhibit the fight or flight response yourself. If you have a high vagalnerve tone, you are able to recover quickly from stressful, upsettingsituations.
  • #7: Happy healthy
  • #13: - exit survey P29 diary R2F1 - diary P13 - diary P10 - diary P7
  • #14: Im thinking to put this one for discussion and questions as well, then ppl have time to write down things or so