Stress testing - pushing your own limits

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Stress testing

pushing your own limits

Joep Schuurkes
@j19sch

Disclaimer:

This session is not designed to be fun.

safe learning environments

baseline exercise

briefing

- baseline exercise -

baseline exercise

debriefing

take notes:
happy with how you did?
feeling: relaxed or not
fun or not

safe learning environments

are dangerous

skill transfer

analog vs adaptive

the mind is state-dependent
bycicle/unicycle/at great height

stress

acute vs enduring

performance vs health

stress

demands vs resources

or challenge?

interpretation, not reality
stress is a mind game
distress vs eustress vs non-event
Kelly McGonigal
How to make stress your friend (TED talk)

phenomenology
>
science

stress levels

white

yellow

red

grey

black

red: 115-145bpm,
peak - complex motor skills, reaction times
grey: 145-175bpm,
highly skilled/trained, inocculation
black: >175bpm,
catastrophic breakdown of mental and physical performance,
fight-flight-freeze-faint

effects of stress

physical

consciousness

decision-making

team performance

effects of stress

physical

consciousness

decision-making

team performance

heart rate goes up

blood vessels constrict

motor skills deteriorate

effects of stress

physical

consciousness

decision-making

team performance

awareness narrows

working memory deteriorates

threat-rigidity effect

Difficulty integrating information
well-learned or dominant responses

effects of stress

physical

consciousness

decision-making

team performance

hypervigilant style

premature closure

decision overflow

vigilant/in-depth vs hypervigilant/heuristic
hypervigilant: intuition, heuristics, patterns,
experience and judgment

effects of stress

physical

consciousness

decision-making

team performance

communication

collaboration

coordination

little research done, different talk

exercise under stress

briefing

stole this exercise from
Rikard Edgren

- exercise under stress -

exercise under stress

debriefing

take notes:
happy with how you did?
feeling: relaxed or not
how did you cope with stress?
fun or not

coping strategies

We don't rise to the occasion,
we sink to our level of training.

specific skills
AND
stress coping

coping strategies

physical

cognitive

decision-making

team performance:
implicit coordination patterns
anticipatory behavior
redirection of team communication strategy

coping strategies - physical

breathing

ease into it

deep abdonimal breathing; circular breathing
sensation/interpretation

coping strategies - cognitive

reframe to challenge

overlearning

self-talk

mental rehearsing

coping strategies - decision-making

hypervigilant decision-making

OODA-loop

descriptive, not normative
imo: it depends on time available
OODA: need to study more, complex, feedback loops
OO phases: experience, intuition, environmental factors, human factors, and overall situational awareness

key to all coping strategies:

meta-cognitive skills

constant awareness of stress reactions
invoking appropriate skills

thank you!

@j19sch

testingcurve.wordpress.com

Stress testing pushing your own limits Joep Schuurkes @j19sch