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Personal Balance: Part 2Stanley British Primary School
December 10, 2015
Michele J. Forstot Nadel, Psy.D.Insights and Options, LLC
(303) [email protected]
http://Therapists.PsychologyToday.com/rms/71427
Objectives
Review the concept of stress
Review Personal Balance Plan
Identify areas in life that need changing
Learn about mindfulness
What is stress?
The body’s response to a demand
Physical
Emotional
Psychological
Types of stressPositiveShort termMotivatesMay feel excitingImproves productivityImproves performanceIs pleasantIs beneficialFocuses energySharpens the mind
NegativeCan be harmfulDrains energy reservesCauses emotional
depressionSuppresses immune systemBuilds over timeCan lead to mental &
physical problemsCan change the way a
person thinks
Where stress comes from
Too many changes
Too high expectations
Too much responsibility
Too much information provided
Stress Factor 1Individual perception of stress
Determines the effects on a person
Stress Factor 2Personal and family resources
TimeSkillFinancial resourcesFamily Resources
Stress Factor 3Social support
Relationship with family, friends, communityAccess to professional resources
The Big 5 of Mental ProcessingExpectations / Self-Fulfilling Prophecy
Anger
Controlling & Perfectionist Behavior
Self-Talk
Mental Imagery / Visual Imagery
Johnson, 2004
Expectations / Self-Fulfilling ProphecyWhat you believe will happen next can influence behavior /
outcomeStudy - 112 entry-level accountants
Scored highest on job performance from supervisors Belief in ability was stronger predictor of job performance than skill
levelStudy – African American students tested after Obama elected
Pre-test Underachieved related to Caucasian peers Post-test Performance gap that originally existed disappeared
Negative expectations increase anxiety and stress
Strategies: Identify goals for changeFace challenges with optimism and a positive attitude
Mental Imagery / Visual ImageryExpectations come from past experiences
You also develop an accompanying mental picture and internal dialogue
The mental imagery can elicit emotional and physiologic responsesNegative increases anxiety and stress reactionsPositive minimizes the effects of life stressors and
increases effective coping
Strategies:Positive mental / visual imagery
Self-TalkThe internal dialogue a person carries on with the
selfHas a similar influence to that of mental imageryNegative mental imagery and self-talk can result in
anxiety and psychosomatic symptomsPositive mental images and self-talk encourages self-
confidence, effective coping, and a general feeling of well-being
Strategies: Awareness of negative self-talkCognitive restructuring / reframing
Controlling & Perfectionist BehaviorPerfectionism ↔ unrealistic expectations
Controlling & perfectionist behaviors frequently are an effort to avoid trauma, pain, conflict, the unknown, or feelings of uneasiness & inadequacy
Placing unrealistic expectations on others = controlling behavior
Strategies: Develop realistic expectationsAccept that you have no control over others’
behavior
AngerNormal, healthy vs. damaging
Angry behavior results in low self-worth and poor interpersonal relating
Chronic anger / hostility Related to development or exacerbation of a number of
physical symptoms, illnesses and diseasesStuck in an emotional state
Strategies:Choose how you evaluate a situation!Use coping tools, such as mindfulness
Exercise:Review Personal Balance Plans
Exercise:
Do you need to simplify your life?
Mindfulness
Paying attention to something, in a particular way,
on purpose, in the present moment,
non-judgmentally.
(Kabat-Zinn, 2003)
Mindfulness Skills
Mindfulness
Emotion Regulation
Interpersonal Effectiveness
Distress Tolerance
Exercise:
Mindful Eating
Personal Balance GoalsUpdate Personal Balance / Self Care Plan