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Stress Management - Chapter 9

PHED Lecture

Stress Management

on 28 January 2013

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Transcript of Stress Management - Chapter 9

Chapter 9 The Importance of Value - Explain the Niagara syndrome as it relates
to feeling stuck in your life
-Differentiate between instrumental values and terminal values
- Participate in values clarification activities
- Clarify and prioritize the values that are most important in your life
- Explain the connection between values clarification and stress management Objective The Importance of Values Value – a belief upon which one acts by preference

Values guide our actions and give meaning to life Understanding Your Values Knowing our values and learning to live by them is one of the most powerful ways to gain inner peace and decrease stress

Values are a strong determinant in the choices you make between competing alternatives When our actions are not in line with our values, the natural consequence is stress and inner chaos

Happiness is when what you think, what you say, and what you do are in harmony” - Ghandi Altruism – helping or giving to others without thought of self-benefit

Study finds link between volunteering and educational performance Altruism: Helping Others, It Feels Good Research Highlight Students who maintain a weekly community service record are significantly more likely to succeed and have a higher grade point average than those who do none at all Altruism: Helping Others, It Feels Good Research Highlight Source: “Community Participation,” Center for Information and Research on Civic Learning and Engagement, Tufts University. Retrieved from http://www.civicyouth.org, October 11, 2008. Students who participated in school required community service were 22% more likely to graduate from college than those who did not Altruism: Helping Others, It Feels Good Research Highlight Discovering Your Values Dharma teaches that when you find your place in the puzzle, you find satisfaction in life

We are part of something bigger than ourselves

Every piece is necessary for the picture to be complete Dissonance can be eliminated by:
Reducing the importance of conflicting beliefs
Acquiring new beliefs that change the balance
Removing the conflicting attitude or behavior -The stress caused by holding two contradictory feelings simultaneously
- Results from situations in which our behavior is inconsistent with our beliefs, values, or self-image Cognitive Dissonance Discovering Your Values The Niagara Syndrome Life is like a river

Most people jump in without ever really deciding where they want to end up

When we base decisions and actions on our values, we end up where we want to be Sources of Value Where do our values come from?

Most of our values remain at the unconscious level Advertising Affects Values For every $1 spent on ads to eat at least 5 fruits and vegetables a day, food and beverage industries spend $1,100 enticing us to buy unhealthy food FYI Source: “Food Advertising Swamps Eat-Healthy Messages,” Nutrition Action Health Letter, Center for Science in the Public Interest, January/February 2011: 11. Advertising Affects Values Advertisers know how to appeal to our emotions and values FYI Culture – a patterned of learned behavior based on values, beliefs, and perceptions of the world Values within Cultures Acquiring Values Values acquisition – consciously assuming a new value Seven steps:
1. The Value is chosen freely
2. The value is chosen from among alternatives
3. The value is chosen after careful consideration of each alternative
4. The value is prized and cherished
5. The value is publicly affirmed
6. The value is acted upon
7. The value is part of a pattern of repeated action Beliefs About Values We are capable of changing our thoughts and actions

We are responsible If we set our sights in a new direction, and then move confidently in that direction, we will successfully arrive near the place we wanted to go

We must be clear that our values determine our actions and behaviors Types of Values Instrumental values – consist primarily of personal characteristics and character traits

Terminal values – the outcomes we work toward or we believe are most important and desirable Values Clarification The process of clarifying and applying what we truly value

A cognitive process that helps close the gap between what we value and what we actually do Creating Your Personal Constitution Identify Your Values

Instrumental and Terminal Values Selection

Your Funeral Prioritize Your Values

If you are clear about the order of your highest values, no decision is difficult

How you prioritize is up to you Write a Clarifying Paragraph for Your Values

Write your affirmation as a positive statement

Write your clarifying affirmations as “I” statements Write your clarifying paragraph in the present moment Write your top ten values on a card and carry it around Time Tip Identify and prioritize governing values

Develop clarifying statements and your personal constitution Creating Your Personal Constitution LAB Key Points - A value is a belief upon which one acts by preference
- Clarifying our values and understanding what is central to defining who we are as individuals will help reduce stress
- When we find our place in the puzzle of life, we attain satisfaction in life
- Cognitive dissonance results when our behavior is inconsistent with our beliefs, values, or self-image
- Most of our values remain at the unconscious level unless we examine them consciously
- Values acquisition has seven criteria
- Instrumental values consist primarily of personal characteristics and character traits
- Terminal values are outcomes that we work toward or believe are most important and desirable
- Values clarification helps reduce stress that comes from making choices that are inconsistent with our values
- The three-step action plan for values clarification provides an experiential values clarification activityp-
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