What are the emotions that can increase risk for disease?
Anger and fear
Fear is associated with... and anger is associated with...
What are the two emotions associated with every stressor we percieve?
Guilt and worry
What is definition of guilt?
Preoccupation with undesireable thoughts and behaviors from the past(self anger and self talk)
Worry is :
Manifestation of fear , it does not cause physiological or psychological changes but leads to anxiety
Worry is :
focus of the events of the future and things that have not happend yet, this is the thinking part of the anxiety
Physiological and psychological response to worry
What are the ways that can be used to manage worry?
Most things we worry about are out of our control
Worry is not caring
Worry is not planning
Most worries never happen
Worry is a habit
What is the most potent stressful emotion?
Escalated state of worry
What are various types of fear:
What are some factors associated with fear?
It can motivate a positive action
Nothing is inherently fearful
Fear is a conditioned response
What is comfort zone?
It is a place, situation , relationship or experiance that is non threatening and it is safe and controlable.
Here there is no growth progress or development
What is discomfort zone?
Naturally avoided and it is uncomfortable which is why usually there is no gravitation towards it , however it allows growth and progress . This usually involves overcoming some type of fear.
How can fear be controlled?
We have to admit that we are afraid
Confront our fear
Do it three times
Call it something else as you confront it.
What is the underlying of all the factors that causes us fear?
Is the lack of trust in our ability to handel something
Anger is :
A temporary emotion experienced by everyone at diferent degrees
What are differet types of anger:
We get angry because:
We did not get our way
attitude motivated by hatefullness , it is an anger that is projected outward at something or someone and it is very good predictior of a heart attack.
Importance of value
Value is :
A belief upon which one acts by preference
Guids our actions
Gives meaning and direction to life
Things we think are important
What are the two types of values:
Instrumental (personal characteristics and traits-hard working,effective and open minded)
Terminal values(outcomes, self esteem and independence)
What does understanding values mean?
learn to live by them
** allows for inner peace and decreased stress
What does Dharma(buddhism) suggest?
Everyone has a specific place and purpose
The key is to find your place and space
Result will be satisfaction
If you try to occupoy some other persons place you will be unhappy so >get in your lane and stay in it.
Cognitive dissonace is :
Stress caused by holding contradictory feelings, this occurs when our behavior is not consistent with our values
What is niagara syndrome?
This occurs when we try to fololw someone else's perfect way of life. this emphisises on the importance of knowing who you are and what you nelieve in
Where are the values come from?
What is culture?
It is a pattern of learned behavior based on values, beliefs and perceptions of the world.
How are valued acquired?
Choose among alternative
Carefully consider each alternative
Prize and cherish your decided value
Act upon your value
Repeat your value action( pattern)
What is the definition of spirituality?
It is a process that describes a belief in an devotion to a higher power beyond physical realm and it is concerned with value we hold most dear.
Spirituality is :
Heart of stress management
Purpose to life
Meaning to life
Can buffer stress
Prevent defeat from crisis
Why do we seek spirituality?
All humans have spiritual aspect
Tired of seeking pleasure through material gain
Can't buy enough to bring peace
Sex, drugs has not filled the void
What are spiritual dimentions of humans?
Seek hormony with the universe
Tries to answer infinite
It goes beyond religious affiliation
Goes outside person's power
Especially focused when faced with emotional stress
What is the difference between spirituality and religion?
Spirituality is a process and essence of life principle, it is a belief that relates a person to the world, it is a way of giving meaning to existance and it is a sense of connection with igher power.
Religion is an adherence to a set of beliefs outlined by an organized entity, embraces specific religious beliefs and incorporates them into their world view, one way that people operate in spiritual dimension
What are qualities of spiritual health?
Sense of meaning and purpose
Faith in god or higher power
Connection to others
Commassion for others
Participation in spiritual behavior
What are types of higher powers?
The great spirit(native americans)
Occurance of events in sequance which is an omnipresent factor in out lives, how we spend our time determines our level of satisfaction
What is time management?
It is a manner in which we control the sequance of events in our lives
What is pareto's law?
It says that 80% of the value from any activity can result from 20% effort.
What are things to consider when time management?
What are highest priorities
Which one do I value most
What can I do about my highest priorities
When will I do these things
What are different methods of time management?
Quadrant planing( most popular)
What is life balance?
Balance of planning and going with the flow
What are the factors to consider with life balance?
Does it matter in 10 years
What do I need more of in my life
What do I need less
How can I make things simpler
What are different types of procrastination?
Perfectionis- can't compelete a task
Dreamer-Big goals but fail to transfer
Worrier-assume worst case
Crisis maker-wait until the pressure mounts
Over-doers- make the job harder than it looks
How can we overcome procrastination?
Work hardest during best times of the day
Choose to refuse
Do the msot unpleasent task first
Reward your self
Describes quality that through good fortune and sagiity allowes a person to discover something good.
Introduction to relaxion
What do we need to keep in mind when trying to manage stress?
Stress is inevitable and it is going to happen
Stress response is automatic
The key is to avoid unnecessary distress and turn of the response as early as you can
What are the technique used in managing stress?
Cognitive: guided imagery, meditation, autogenics
Physical : massage , yoga and progressive relaxation
Definitions of relaxation:
Oxford-Free from tension and anxiety
Benson-Free from anxiety and skeletal tension
Olpin-Process of effectively moving the mind/body from stress to relaxation
What are the requirements for relaxation?
Commitment and action
What is the purpose of relaxation?
It is to activate the parasympathetic nervous system
Relaxation is not:
Reading a book
What are sensations associated with relaxation:
What are benefits of relaxation?
Reduce heart rate
Reduce blood pressure
Reduce neef for oxygen
Increased blood flow to the muscles
Reduced muscle tenstion
Fewer emotional responses
Better able to handel prblems
What is power nap and what are the benefits?
It combines yoga, mindfullness and deep breathing
It cause an immidiate increase in energy, increased ability to focus and feelings of rejuvination
What is the main purpose of breathing?
Supply body with oxygen and it is the interaction between the voluntary and involuntary nervous system
What are different methods of breathing?
Diaphragmic(abdominal) it is the deeper breathing that activates the PNS
Thorasic breathing(chest breathing) shallow breathing that occurs during stress, it increases respiration rate
Why is breathing used as a relaxation technique?
allows the mind and the body to slow
Energizes the body
sends message eto NS that there is no therat
Vital healing tech
** treatment for respiratory disease
What are different breathing exercises?
Simple: immidiate abdomin
Reduced respiration: reduce breathing
Restful: focused breathing , for event or interview or test
Alternating nostril: left/calmness, right/energy
Ujjayi: associated with yoga
Breathing while stretching: targets the whole body
Self directed relaxation using suggestions to create feelings of warmth and heaviness
It requires passive alertness and less mental will
What is the differene between autogenics and hypnisis ?
Autogenics is self directed , whereas hypnosis uses a suggestion that the mind believes is true or accurate
What is hypnosis used for?
Change how people think
Help them change behavior
What are the benefits of autogenics?
Reduction in heart rate
Post trumatic stress disorder
What is the definition of yoga?
A course of exercise and posture intended to promote control of the body and mind and attain physical and spiritual well being. it means to join and yoke together
What are yoga sutras?
Yama- restraint,violance, lie,steal
What is hatha yoga?
What are benefits associated with yoga?
Increase in physical and mental health
Treatment for fetigue and loss of sleep
Increase the health of unconscious mind
Decrease disturbing thoughts
Help adress negative memories
Help deal with stress
What are benefits of yoga and disease symptoms?
What are different yoga styles?
Very happy people are:
What is social support?
It is a feeling of belonging,being accepted,feeling loved and being needed