Mental Fitness

Jennifer MaestroKaplan University

Dr. R. WatsonHW420

Introduction: What we will learnThe concept of mental fitness

The benefits of mental fitness through research and how it relates to physical well-being

Exercises, activities, and practices that can enhance mental fitness

(Seaward, 2009)

The Concept of Mental FitnessMental Fitness is just as important as physical fitness

We know that the mind is trainable and that robust health can result from the systematic training of our mind through planned, systematic inner development (Lazarus, 2011)

Research shows the effectiveness of mental fitness

Just as physical fitness has three parts as the basic foundation (stretching, cardio, and strength training), so does mental fitness (Lazarus, 2011): Affirmation, visualization, and relaxation (Lazarus, 2011)

The Benefits of Mental FitnessUnderstanding how to workout the mind

helps one develop a deeper consciousness (Dacher, 2006)

Developing the mind allows one to reach a higher level of loving-kindness, which enables the ability to display positive emotion and caring for others (Dacher, 2006)

A healthier mind results in a healthier physical being (Dacher, 2006)

(Seaward, 2009)

Research: Study 1-Lifestyle and the Mind

Dr. Ornish, 1990 (Schlitz, Amorok, & Micozzi, 2005):Study involved patients with heart diseasePlaced a randomized group into the “Lifestyle Heart

Trial”; a controlled environment that enhanced a healthy lifestyle

After one year, patients reduced their cholesterol levels by 40%, noted a 91% reduction in chest pain levels, and an overall reversal of coronary artery build-up

Patients following the conventional group continued to decline

(Seaward, 2009)

Dr. Byrd, 1988 (Schlitz, Amorok, & Micozzi, 2005)A double-blind study of intercessory prayer for heart

patientsGroups outside the hospital instructed to pray, with no

details of how much or oftenNo doctors, nurses or patients knew who was receiving

prayerPatients who received prayer faired better on several

counts, to include less deaths, less likely to be intubated or require ventilation, required less drugs, experienced a lower incidence of pulmonary edema,

and required less cardiopulmonary resuscitation

Research: Study 2-Prayer

(Seaward, 2009)

Research: Study 3- PhysicalDr. Davidson, 2003 (Schlitz, Amorok, & Micozzi,

2005)Conducted studies on two groups of people

One group was given instruction on stress reduction and relaxation techniques, one was given the instruction at a later time

After four months, the first group showed a reduction in anxiety and negative emotions, a corresponding enhancement of well-being ensued, and the immune system showed a significantly greater, more robust immune response

Shift in mental state was found to be responsible due to the activation of the left, prefrontal cortex associated with positive emotion

(Seaward, 2009)

Mental ExercisesMental imagery- Using the imagination to observe,

in the first person, images created by the unconscious mind; falls into three categories (Seaward, 2009)

Cognitive restructuring- A coping technique; substituting negative, self-defeating thoughts with positive, affirming thoughts that change

perceptions of stressors (Seaward, 2009)Meditation- A practice of increased concentration

that leads to increased awareness; a solitary practiceof reflection on internal rather than externalstimuli (Seaward, 2009)

Mental ImageryEight effective points (Seaward, 2009)

Visualization needs to be idiosyncraticImagery must be egosyntonicThere must be a positive connotation to the

imageryImagery must be kinesthetic and somaticImagery must be anatomically correct and

accurateThere must be constancy and dialogueThere must be a strategyThere must be treatment included in the

imagery

Mental Imagery: How-to (Seaward, 2009)Find a quiet placeAssume a comfortable position. Mental imagery

can be done anywhere you can close your eyes momentarily

Decide the purpose of your visualizationFocus your attention on the image in your

mind’s eye (the image you see with your eyes closed)A positive attitude is crucial to the effectiveness

of mental imagery

(Seaward, 2009)

Cognitive RestructuringChanging the way one views a situation

Favorably alter the current mind frame to a less threatening perception, from a negative, self-defeating attitude to a positive one, which may then allow the initiation of the steps toward a peaceful resolution (Seaward, 2009)

Cognitive Restructuring: How-toAwareness (Seaward, 2009)

Identify Stressors, situations leading to stressors, acceptance of what the stressor is and the feelings associated with it

Reappraisal (Seaward, 2009)Generate in your mind to offer a different

viewpointGet a second or third opinion, which involves

choosing a positive stance to favorably deal with the issue or issues

Adoption or substitutions (Seaward, 2009)The hardest part is change and implementationLike other skills, improvement comes with

practice

MeditationA solitary practice of reflection on internal rather than

external stimuli (Seaward, 2009)An increased concentration and awareness, process of

living in the present moment to produce and enjoy a tranquil state of mind (Seaward, 2009)

It is the oldest recognized relaxation technique known (Seaward, 2009)

It has become tightly integrated into virtually every relaxation technique known and practiced today (Seaward, 2009)Two Types (Seaward, 2009):

restrictive meditationopening-up meditation (Seaward, 2009)

Meditation: Basic How-to Mental repetition, or mantra (Seaward, 2009)

Close eyes to prevent visual distractionsThe use of a one-syllable word over and over

while exhaling (the mantra) Visual concentration, or tratak (Seaward, 2009)

Focusing on or staring at an object or image from about 3 to 5 feet away, about one minute

Close your eyes ad visualize the object Repeated sounds, or nadam (Seaward, 2009)

Beating drums, chimes, chants, rolling thunder, waterfalls, or ocean waves help to focus the mind’s attention

(Seaward, 2009)

Meditation: Basic How-to (cont.)Physical repetition (Seaward, 2009)

Rhythmic aerobic exercise (such as running or walking) and breathing

Concentrate on rhythm of movement and make it steady

Tactile repetition (Seaward, 2009)Holding a small object can bring focus in the

mindFeeling the object, such as rosary beads or a shell, allow the mind to focus on internal stimuli

(Seaward, 2009)

SummaryWhat is mental fitness?The benefits of mental fitnessResearch backing the benefits of mental

fitnessTypes of mental fitness exercises

(Seaward, 2009)

References:Dacher, E. S. (2006). Integral Health: The Path to Human

Flourishing. Laguna Beach: Basic Health Publications.

Lazarus, C. N. (2011, May 21). Three Keys to Optimum Mental Fitness. Retrieved from Psychology Today: http://m.psychologytoday.comblog/think-well/201105/three-keys-optimum-mental-fitness

Schlitz, M., Amorok, T., & Micozzi, M. S. (2005). Consciousness and Healing. St. Louis: Elsevier.

Seaward, B. L. (2009). Managing Stress, 6th Edition. Sudbury: Jones and Bartlett.