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Where Is Your Stress Level?

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Alice Kear

on 21 December 2014

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Transcript of Where Is Your Stress Level?

What is Coping?
To face and deal with responsibilities, problems, or difficulties, successfully or in a calm or adequate manner.
How do you cope?
Level out your stress today!
Good vs. Bad
What is Stress?
Where is your Stress level?
Good Stress
Level of importance attached to a thing:
"to stress good manners."
significance, meaning, emphasis, consequence; weight, value, worth.

Motivation to excel, achieve
or accomplish.
Bad Stress
Specific response by the body to stimulus, as fear or pain that disturbs or interferes with the normal physiological equilibrium of an organism.

Physical, mental, or emotional strain or tension.

anxiety, burden, pressure, oppression, exertion, struggle, strain.

Negative Responses
Mentally & Physically
There are three levels of the human brain.
Neocortical Level
Vegetative Level
Lower Level
Brain Stem - Reticular formation

Limbic System
Pituitary gland

Emotional Control Center
Highest Level
Sensory & Cognitive Thought Center
These three glands work in unison to maintain a level of homeostasis within the body.
Limbic System
Comprised of Three Parts:
Vegetative Level
Responsible for involuntary functions of the human body, such as heartbeat, respiration, and vasomotor activity; or automatic-pilot control center.
Neocortical Level
Sensory information processes threat or non-threat.

Cognitive thought process influences emotional response.

Highest level of brain overrides lower levels.

What does it
look like?
Is All Stress Bad?
Let's take another look at the definition of stress.
Fight, Flight
Change in
Breathing Pattern
Blood Rush
to the Brain
Heart Rate
Increased Blood
brain responds to perceived danger
Rigid Muscles
Blurred Vision
The Brain believes everything
it thinks, true or not.
"I've suffered a great many catastrophes in my life. Most of them never happened."

Mark Twain
Recognize what is happening within yourself.

Recall the process instigating emotions.

Distinguish sensations from true signs of danger.
Accept Your Experience
Trying to stop anxiety often amplifies it.

Allow sensations to rise and fall without trying to extinguish them. They will go away within a couple minutes.
Change Your Thinking
Determine truth from exaggerated or inconsistent thoughts.

Realize you are not a mind reader.

Let's Look At Your Brain...
Identify Common Misinterpretations to
Physical Responses to Stress
Heart Attack
Heart rates will naturally increase while experiencing "perceived" heart problems.
Breathing may become difficult if one feels they cannot breath "normally" enough.

Gasping for air will only increase the fear of suffocating.
"Going Crazy"
Nervous Breakdown
Simply...they do not happen.

Nerves do not break or collapse.

Believing they can break will bring anxious responses.
Losing Control
Responses to panic attacks can sometimes be perceived as outlandish and produce concern of public criticism.

This normally does not happen.
Feeling "perceived" insanity can effectively cloud clear thinking.
Take Control of Your Mind
Coping Skills
How do individuals and families solve or not solve problems?
Reuben Hill
Cognitive Behavior
Therapy (CBT)
David D. Burns, M.D.
When Panic Attacks
4 Theories of
The Causes of Anxiety
The Cognitive Model

The Exposure Model

The Hidden Emotion Model

The Biological Model
Daily Mood Logs
David D. Burns, M.D.
When Panic Attacks
Weber, J.G. (2011).
Individual and Family Stress and Crisis
. Los Angeles: Sage.
Each responsible family member will experience a roller-coaster pattern.
Truncated Roller Coaster
Father of Family Stress Theory
A = Actual Event
Separate the event from the response to the event.
B = Both
Resources & Responses
Consider all resources available for responding to the event.
C = Cognition
Thoughts we entertain during and after a crisis help us work through the process cognitively.
X = Total eXperience
Ability to reflect on entire eXperience and recognize lessons learned, develop greater problem-solving skills, and reliance upon one another.
ABCX Model of Stress
Learning to change negative thoughts that cause self-defeating behavior patterns.
David D. Burns, M.D
When Panic Attacks
David D. Burns, M.D.
When Panic Attacks
Some Examples:

All-or-Nothing Thinking
Mental Filter
Discounting the Positive
Jumping to Conclusions
Mind Reading
Magnification and Minimalization
Emotional Reasoning
Should Statements
Blame - Self
Blame - Others
1. Minimizing or underestimating strengths.

2. Magnifying or exaggerating.

3. Catastrophizing, expecting total disaster.
Change the Way You Feel
Step 1. Identify Upsetting Event

Step 2. Identify Emotions

Step 3. Identify Negative Thoughts

Step 4. Identify Distortions

Step 5. Identify Positive Thoughts
Bad Stress
Inaccurate thoughts used to reinforce negative thinking.

Telling ourselves things that sound accurate but only allow us to continue feeling bad about ourselves.

Family Typology
As families are able to identify their "type" or characteristics of their family system in how they typically respond to stressors, they will be able to develop the skills to make necessary changes and adapt to meet the needs of their family.
Becoming aware of present thoughts, without filters or judgement of thoughts.
Double ABCX Model
Family Scientists
Hamilton McCubbin and Joan Patterson
Risk and Resilience
"How well children respond to setbacks depends largely on how well their parents helped them develop the attitudes and the skills of resilience."

Lyle J. Burrup, Ensign, March 2013
Stress REactions vs. Stress Response
"Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom."

Viktor Frankl
Psychiatrist & Holocaust Survivor

Fueled by unconscious habitual patterns.
Learned from past experiences.
Acknowledging emotions rather than supressing them.
How can you help your family build resilience?

Belief Systems:
& Action
Core Beliefs
Family Rituals
Mark important milestones in family therapy, restore continuities, and foster healing.
Not sure how to laugh?
"Belief systems are at the core of all family functioning and are powerful forces in resilience."

"Beliefs are at the very heart of who we are and how we understand and make sense of our experience."

Froma Walsh
All families must have the ability to adapt to change.

They also must maintain stability within the family through consistent rules, roles, patterns of interaction, routines and reliability.
Social & Economic Resources
"Families, in their diverse ways, must structure their lives to carry out essential tasks for the growth and well-being of their members. To deal effectively with crises and persistent adversity, families must mobilize their resources, buffer stress, and reorganize to fit changing conditions."

Froma Walsh
Froma Walsh
Strengthening Family Resilience
Froma Walsh
trengthening Family Resilience
The ability to persist in the face of overwhelming adversity.
“Courage is not limited to the battlefield … or bravely catching a thief in your house. The real tests of courage are much quieter. They are inner tests, like remaining faithful when no one’s looking, … like standing alone when you’re misunderstood.”

Charles Swindoll
Mastering the Impossible
"There may be times when we must make a courageous decision to hope even when everything around us contradicts this hope."
Learned Optimism
Martin Seligman
Beliefs of Success and Failure
"Researchers have found resilient children with high self-esteem perceive success as largely due to their own efforts, resources, and abilities. They assume realistic ownership for their achievements and possess a sense of personal control over what happens in their lives."

From Walsh
Positive Illusions
People who have a certain amount of positive illusion about stressful events, often sustain hope better than those who have a firm outlook on reality.
Shared Confidence in Overcoming Odds
A deep conviction of beating the negative odds against you.
Positive emotions produce chemical changes in the body just as negative emotions can produce chemical changes.
Take Initiative
Attempt to control what you can.
Accept What You Can't Change
Positive Outlook helps Overcome Adversity

President Dieter F. Uchtdorf
General Conference October 2008
A counterbalance of unity, mutual support, and collaboration with the separateness and autonomy of the individual.
Froma Walsh
Strengthening Family Resilience
Extended family and community work together to provide support for one another.
"Memory is a passion no less powerful or pervasive than love...What does it mean to remember? It is to live in more than one world, to prevent the past from fading, and to call upon the future to illuminate it."
Elle Wiesel,
Holocaust survivor
Strongest influence in a functional family unit.
Both are interdependent. Beliefs facilitate or constrain actions.
Actions and consequences reinforce or alter beliefs.
"If helplessness can be learned, then it can be unlearned by experiences of mastery, in which people come to believe that their efforts and actions can work."
The Heart & Soul of Resilience
Making Meaning
of Adversity
It is crucial to explore the meanings a crisis hold for a family, and to be careful not to make assumptions based on our own experience or concerns.

Families don't simply react to stressful life events; their approach to potential stressors can either buffer or intensify their impact.
"The pure in heart have a distinctive way of looking at life. Their attitudes and desires cause them to view their experiences in terms of eternity. This eternal perspective affects their choices and priorities. As they draw farther from worldliness they feel closer to our Father in Heaven and more able to be guided by his Spirit. We call this state of mind, this quality of life, spirituality."

Dallin H. Oaks,
The Pure in Heart
(Ch. 7)
Communication Processes
How clear you are in communicating determines how others understand what you are trying to say.
Open Emotional Expression
Collaborative Problem Solving
Regenerative Families
Focuses on two dimension of the family:

Bonding - family's ability to be open to discussion, feeling close, desirous of connection, doing things together.

Flexibility - family's ability to be open to communication, compromise, willingness to shift responsibilities, and participate in decision making.
Focuses on two dimensions of the family:

Time & Routines - promote parent-child, husband-wife, family unit, and family-relative togetherness.

Valuing - the degree of importance of family time and routines.
Focuses on two dimensions of the family:

Celebrations - emphasizes everyone's birthdays, special occasions, and major holidays.

Traditions - emphasizes holiday decorating, special experiences around changes, special rules around religious occasions, and which members prticipate in special events.
Four Family Types
Focuses on two dimensions of the family:

Hardiness - family's sense of control and meaning in life, involvement in activities, commitment to learn and explore new experiences.

Coherence - family's emphasis on acceptance, loyalty, pride, faith, trust, respect, caring and shared values.
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