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Stress Management - Chapter 5
Transcript of Stress Management - Chapter 5
Discuss how your thoughts activate the stress response and how it is therefore in your control
Describe the relationship between the amount of stress you feel and the level of control you have
The Power of Perceptions A shift in perspective is the first critical step toward improving how you experience stress
Understanding how the mind interprets and perceives incoming information is the key to stopping stress where it starts – in your mind You will know:
-How do my thoughts relate to the my stress?
-What tools and techniques can help manage my thoughts and perceptions to prevent stress and enhance my quality of life? Perception A person’s cognitive (mental) interpretation of events
The way we perceive or interpret those events is what causes us to feel stress Are you in Danger?
Rarely are we in any kind of danger that puts our lives at risk or in which we will feel physical pain from an outside source If you are in danger so infrequently, why would you need to activate the stress response?
Why would you ever feel stressed? Stress Comes From Within The perception or the interpretation of an event is what initiates the fight-or-flight response, not the event itself Source: Are You Normal?: Do You Behave Like Everyone Else? By Bernice Kanner (New York: St. Martin’s Press, 1995). What Makes You Nervous? Top four situations people perceive as stressful:
- Making a speech
- Getting married
- Getting divorced
- Going to the dentist
What makes your top ten list? FYI Stress Comes From Within We all respond to outer threats in
our own way
Appropriate stress helps an individual to adapt
Inappropriate stress serves no useful purpose and may result in disease Stress Comes From Within The only way the body knows how to react to potential pain or danger of any kind is to turn
on the fight-or-flight response The World is NOT a Stressful Place - No event is inherently stressful
- We make stressful interpretations of events
- This understanding shifts the influence of what causes stress from external actors to internal control Cognitive Restructuring Cognition: A mental process that consists of thinking and reasoning Cognitive appraisal: Our interpretation of a stressor Cognitive restructuring: The mental act of changing the meaning or our interpretation of the environmental stressor in life Cognitive distortion: The source of excess stress in which perceptions become distorted and magnified out of proportion Cognitive restructuring entails first awareness, and then correction, of these stressful, maladaptive thoughts POPP – Point of Positive Perception There is an actual point in time when your thoughts initiate stress response
You can choose a positive thought
The positive perception will stop stress response
You have prevented unhealthy and unproductive stress The combination of three personality characteristics that work together to dramatically reduce the perception of stress in individuals
Commitment Challenge Control Hardiness -Views potential stressful situations as interesting and meaningful (commitment)
- Sees change as normal and as an opportunity for growth (Challenge)
- Sees oneself as capable of having an ifnluence on events (control) Challenge Two Reactions to change 1. Resent and fear change
--> frustration, anger, bewilderment 2. Embrace change and see new
opportunities for growth
--> excitement, awe, challenge Control Deeply held belief that you can directly impact a situation What don't we have control over?
What do we have control over? Self-Limiting Beliefs Faulty notions that a person does not have the ability to carry out a specific task
We frequently create beliefs about our limitations
Premature Cognitive Commitments - Committing prematurely to inaccurate beliefs about ourselves
Our beliefs become our reality
When we are highly motivated, we can take control and prevent the event from initiating the stress response Take a
“time-out” for you everyday Time Tip The way we ascribe our chances of success or failure in a future venture to either internal or external causes Whatever happens to you is unrelated to your own behaviour
People with external LOC:
- Consider the condition of their health as independent of their behaviours
- Believe luck, chance, or circumstances determine outcome You are responsible for the outcomes of your own actions
People with Internal LOC:
- Participate in healthy behaviours
- Are more likely to take responsibility
- Believe they can influence what happens to them Self-Efficacy The belief in our ability to
accomplish a goal or change
E.g. The little engine that could Putting it Together Is the stressor real?
Can I handle this situation?
Can I think differently about this? An Oldie But a Goodie The Power of Positive Thinking
You can have control over your life
You can get farther in life if you have a hopeful outlook
You can create your own luck FYI Source: The Power of Positive Thinking, by Norman Vincent Peale (Upper Saddle River, NJ: Prentice-Hall, 1952). An Oldie But a Goodie The only person who can change you is you
Believe in yourself! Have faith in your abilities! FYI Conclusion - Perception determines the stress outcome
- Events are perceived as stressful if the expected outcome is threatening or painful
- Most of us are actually in real danger less than 1% of the time
- By changing how we interpret events, we can prevent the stress response from activating
- Preventing unnecessary stress will promote health, improve quality of life, and prevent diseas
Review and apply the POPP formula for prevention for one day
What cue did you use?
Describe the events throughout the day that would normally initiate the stress response POPP Formula LAB Explain your experience with applying the POPP Formula
Reflect on how applying the POPP formula affected your day POPP Formula LAB Key Points The first critical step is to shift your perspective
Understanding how the mind interprets and perceives information is key to stopping stress
The perception of an event, rather than the event itself, is what sparks the fight-or-flight response We usually feel stressed because of our perception, not because we are in actual danger
When our motivation is high, we can control more than we think we can
Self-limiting beliefs can have a negative effect on perception Hardiness can be developed to facilitate a more positive perception
Locus of control explains how much a person believes he or she can influence the external environment
Self-efficacy is the belief in one’s abilities to accomplish a goal or change a behavior