Psychology paper
pannkunn
clp1006_ppt_ch06.pptxChapter 6 Developing Wellness Skills
Chapter 6 - Overview
What is Wellness?
Mastering Stress Through the Magic in Breathing
The Value of Self Awareness
Stress Hardiness Attitudes
Progressive Muscle Relaxation
Meditation
Staying Healthy
Wellness Wheel
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Stress Mastery Nutrition Interpersonal Communication Spirituality Financial competence Relationships Career Satisfaction Social Support Positive Attitudes Exercise 10 10 10 10 10 10 10 10 10
High Level Wellness
Self-Reinforcing Results
Goal Setting
Behavioral Change
Commitment
Awareness
Sick Not Sick
Signs
Symptoms
Disability
Crisis
Death
How to Cope with Stress
Breath slowly, deeply, and fully
Cultivate awareness
Adopt the witness stance
Adopt the Stress Hardiness Attitudes
Control
Commitment
Challenge
Listen to you body
Develop body wisdom
Practice Progressive Muscle Relaxation
Stretch your muscles
Stress Hardiness Attitudes
Control
Commitment
Challenge
Crisis
Danger
Opportunity
Coping Strategies
Richard Lazarus
Problem Focused – Attempt to deal with the stressor head-on to remove or defuse its effects
e.g. Calling the mechanic to repair a broken down car
Emotion Focused – This is a more indirect method where attempts are made to moderate one’s own emotional response to the stressor
e.g. Mending a broken heart though reframing and meditation
There is no one preferred strategy
Effective individuals use the most appropriate strategy given the particular stressor
Building Resilience
Use cognitive restructuring to reframe adverse events
Practice realistic optimism
Exercise regularly
Practice mindfulness meditation
Incorporate stress inoculation
Use your support system
Model exemplars of resilience
Attitude for Mindfulness Meditation
Non-Judging
Patience
Beginner’s Mind
Trust
Non-Striving
Acceptance
Letting Go
Intuitive Stretching
Set up a comfortable environment
Warm up with light exercise if possible
Stretch on a firm padded surface
Pay attention! Stretching should not hurt. Progress is gradual.
Move slowly and do not bounce into any stretch
Keep breathing. Do not hold your breath.
Rest for a short time after each stretch
At the end of your stretching take time to cool down and relax. This is an excellent time to meditate if you so desire.
Staying Healthy
Improve your diet
Quit smoking
Get regular physical exercise
Eliminate substance abuse
Practice stress management techniques
Properly follow instructions for taking prescription medications
Benefits of Exercise
Lowered anxiety and muscular tension
Improved sense of well being, decreased depression
Greater ability to handle everyday and workplace stress
Increased endorphin production
Decreased production of the stress hormones adrenaline and cortisol
Improved concentration and productivity
Quicker recovery from acute stress (fight or flight reaction)
Reduced blood pressure and resting heart rate
More restful sleep
Benefits of Exercise cont.
Less fatigue, more energy and stamina
Stronger heart muscle that works more efficiently
Improved cardiovascular functioning
Lower risk of heart disease
Fewer physical complaints in general
Boosts immune functioning
Increased metabolic rate – easier weight loss
A more attractive physique
Improved muscle-to-fat ratio
Better self-image and stronger self-confidence
The Seven Steps to Good Nutrition
Eat a variety of foods
Eat more whole foods
Avoid caffeine
Avoid alcohol
Take vitamin and mineral supplements
Eat frequent, peaceful meals
Maintain a healthy weight
Social Support and Wellness
Roseta, Pennsylvania
People in stable relationships with strong social networks are happier
Married men tend to live longer than single men
Cancer patients in positive support groups are more likely to go into remission and live longer
Those who are lonely are more at risk for heart disease
