akira kaede/getty images part ii introduction mcgraw-hill/irwin copyright © 2012 by the mcgraw-hill...
TRANSCRIPT
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PART IIIntroduction
McGraw-Hill/Irwin Copyright © 2012 by The McGraw-Hill Companies, Inc. All rights reserved.
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PART II: Introduction
Everly and Benson’s Disorders of Arousal Model: The most comprehensive analysis of the mechanisms of the stress-disease process
Potential stressors trigger limbic system arousal (can become Limbic Hypersensitivity Phenomenon, or LHP)
Limbic arousal triggers neurological, neuronendocrine, & endocrine stress axes
Overstimulation of those axes triggers stress arousal (can become arousal disorder)
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PART II: Introduction (cont’d)
Everly and Lating (2002) used Everly and Benson’s model to identify the three key elements of arousal that characterize the stress response and are precursors to stress-related disease development Increased neurotransmitter arousal and
activity Increased neuromuscular arousal Increased negative cognitive arousal
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PART II: Introduction (cont’d)
Linked together, these three key elements initiate and sustain the stress response
A comprehensive model for coping with stress needs strategies to break this chain and start the relaxation response
The stress management strategies of the Five Rs of Coping with Stress Model combat one or more of the three levels of arousal identified by Everly and Lating
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PART II: Introduction (cont’d)
The Five Rs of Coping with Stress Model Rethink Reduce Relax Release Reorganize
A synergistic effect occurs when all five work together simultaneously
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Chapter 7Rethinking the Big
Picture
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Rethinking Your Perspective on the World
Most of our stress is determined by the way we view the world in general potential stressors in particular
Often, our appraisal of potential stressors and the emotions aroused by them is inaccurate (based on a distorted world view or faulty thinking)
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Rethinking Your Perspective on the World
Your perspective: your big picture of how the world and people in it should be
There are many ways to change one’s perspective for the purpose of reducing stress
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Knowing What You Value
Our values are the mirror of our personalities
Values clarification: a three-part processPrizing beliefs and behaviorsChoosing beliefs and
behaviorsActing on beliefs
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Whose Life Is It Anyway? Most people are caught up in living
someone else’s life Being out of control is being less
hardy and stress resistant Pulling one’s own strings
Having an internal locus of control Resisting being swayed by others Making your own plans and decisions,
based on a rational assessment of issues Not buying into illogical assumptions
about potential stressors
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Purposeful Living and Your Own Goal Setting
Purposeful living: having a purpose that meshes with who you are, your values, and your daily life criteria
Goals should be realisticSmallManageableAchievable
Goals should have measurable objectives
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Expecting and Embracing Change
“The only constant in life is change.” Understanding that life is constantly
changing will help us accept change and rethink it as a potential stressor
To thrive (not merely survive), we must adapt to change or be left behind
Hardy people embrace change, adapt to it, and thrive under changing circumstances (Kobassa et al.)
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Putting Things in Proper Perspective
Realize you are not the center of the universe (Naikan Philosophy).
Accept the fact that you cannot plan for and control everything
Appreciate the humor in life One must develop three humor
skills (Metcalf & Felible)
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Embracing the Absurdity of Difficult Situations
Humor skill #1: Accepting absurdity/ Radical acceptance. This will let you escape from the center of the
universe Humor skill #2: Take yourself lightly but your work
problem seriously. It exemplifies grace and modesty It is characterized by a humble attitude and a
proper perspective Humor skill #3: Having a sense of joy in being alive.
Near death experiences can change perspectives.
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Putting Humor Into Your Life
Humor helps us go with the flow Its root is umor, Latin for fluid,
like water. It is physiologically impossible to
be laughing and stressed at the same time
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Reducing Stress by Enjoying Life More
Many have forgotten that we need and deserve to have fun
Most other cultures take midday breaks or longer vacations
Work has become the end rather than the means
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Changing Perspective by Slowing the Pace of Your Life
The pace of life affects the quality of life Living life too fast doesn’t
allow one time to enjoy it Stop (or at least slow down)
and smell the roses
8 week classes?