9/19/2016. Responding to stress with success: Responding to stress with success. Stress research, (old, new and successful responses) Mindset

Transcription

1 Responding to stress with success: Stress research, (old, new and successful responses) Responding to stress with success Anna DeLong, LCSW, MSW Mindset Power of COMPASSION Mindfulness, yoga, tai chi Meaning Stress and challenges Cocoon phase: Period of disorganization, Sense of overwhelm, inertia, disempowered Transition to empowerment: Regrouping, learning, insight, recovery Strategy, training, preparation Mastery, (Cue Theme from Rocky) Phases of response Too often we waste precious resources trying to fix things that are largely out of our control, or we give up prematurely and miss the problem solving opportunities. (or coping opportunities) Andrew Shatte, PhD, University of PA Dean Becker, PhD of ADAPTIV 1

2 FOCUS on WHAT IS POSSIBLE FOCUS on what is WITHIN YOUR CONTROL Hans Selye, MD popularized idea of stress Experiments with rats showed that prolonged exposure to stress led to physiological changes in the tissue of rats M Friedman and R. Rosenman A / B type personality Concluded A-type more likely to have heart disease Can you guess who funded their research? models of toxic stress beg the question: Why would natural selection have favored organisms that, by default, respond to chronic adversity by becoming dysfunctional? Ellis & Del Guidice 2014 Rethinking the Role of Stress in Regulating Human Development 2

3 STRESS is STRESS and ALWAYS triggers the SAME innate SURVIVAL MECHANISM Stress response is ONLY for immediate survival The old view of stress response The stress response is for BOTH: immediate responding AND. Conditional adaptation (learning and growing from experience) PTS The newer understanding of stress response FREEZE, (overwhelm, pause for vigilant observation) FIGHT,(Competition, self defense) FLIGHT, (escape, withdrawing, letting go) View stress as CHALLENGE, (approach, embrace, action, focus) TEND and BEFRIEND (connect, caring, compassion, Collaboration, team work) New Orleans, habitat trip GROWTH, (learning mindset, finding meaning) Key to resiliency: DEVELOPING THE BOTTOM THREE STRESS STRENGTHS Study of 3000 people, Was yesterday stressful? 2. Do you believe that stress is harmful to your health? Yes to #1 = 43% increase in risk of dying but ONLY if they ALSO said YES to # 2 Alia Crum, PhD Compassion results in: Pleasure, decreased level of stress improved immune system meaning James Dody, MD Director, Center for Compassion & Altuism Research and Education at Stranford University In busy modern world, it is easy to forget what is at the core of our humanity. And that which is at the core is compassion When compassion is brought forth, it profoundly affects every aspect of our lives in a very good way. And while doing so it gives meaning. Study after Study shows that when someone acts with kindness and compassion, it has a positive impact. 3

4 Compassion for others truly begins with compassion for yourself Measures gas in the car Measures your emotional, mental, physical & spiritual energy Kelly McGonical, PhD Sometimes the best way to improve.is to have good strategies to nourish the most exhausted versions of ourselves rather than just expect our best self to show up. Important predictor of wellbeing and resilience Involves treating yourself with care and concern when considering painful life situations, personal inadequacies, mistakes, and failures Kristen Neff, PhD University of Texas 4

5 Self-kindness Vs Self-judgement Self compassionate people tend to be gentle with themselves when confronted with painful experiences rather than getting angry when life falls short of set ideals. Common humanity Vs Isolation Therefore, self-compassion involves recognizing that suffering and personal inadequacy is part of the shared human experience something that we all go through rather than being something that happens to me alone. Mindfulness Vs Over identification Mindfulness is a nonjudgmental, receptive mind state in which one observes thoughts and feelings as they are, without trying to suppress or deny them. We cannot ignore our pain and feel compassion for it at the same time. Posterior cingulate (involved in mind wandering and self relevance) Left hippocampus (learning, cognition, memory and emotional regulation Temporal parietal junction (TPJ) (associated with perspective taking, empathy and compassion The PONS, (area of the brain where a lot of regulatory neurotransmitters are produced Amygdala (fight/flight anxiety, fear) (Less gray matter) Sarah Lazar, MD Harvard Self Care remember to sooth and refuel! Mindfulness Yoga Tai chi Time in nature Rest Healthy food Hobbies Social connections Exercise, (walking counts!) Self compassion Take a class for your own health and enjoyment Massage, acupuncture, aquafloat Etc. etc. Stop.breath.think. app 5

6 Nelson Mandela I am fundamentally an optimist. Whether that comes from nature or nurture, I cannot say. Part of being an optimist is keeping one s head pointed toward the sun, one s feet moving forward. The greatest glory in living lies not in never falling, but in rising every time we fall. Victor Frankl, MD: Man s Search for Meaning Everything can be taken from a man but one thing: the last of human freedoms to choose one s attitude an any given circumstance, to choose one s own way. I don t want to be remembered as the girl who was shot. I want to be remembered as the girl who stood up. Between a stimulus and our response, there is a space, and it is in this space that we choose our response. It is in our response that our power and freedom lie It is very important to know who you are. To make decisions to show who you are. 6

7 Nelson Mandela equal rights for his people Victor Frankl to be a man of integrity, courage, and compassion in the face of adversity and horror Malala Education for Women Self-care is essential Learn a self care skill, (mindfulness, tai chi, yoga) Create a soothing and refueling list of things that work for YOU Practice Compassion for self and others (it s POWERFULE!)werful If you are feeling stressed, remember your VALUES Pause and Point to your goal choose meaningful options Focus on what is possible, (rather than dwelling on what is outside of your control) look for the cracks of light and hope Use your stress strengths, especially (tend and befriend, challenge, growth) Reach out for support, information, resources kintsugi or golden repair. when something valuable cracks or breaks it should be repaired carefully and lovingly in a way that adds to its value. 7

8 8