Social Connectedness:

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1 Social Connectedness: Critical Aspect of Wellness Plan March 5, 2016 Kristine K Hanna, PhD

2 Did you know low social connection Smoking is worse for you than Obesity High Blood Pressure Emma Seppälä, Ph.D Associate Director for Center for Compassion and Altruism Research and Education at Stanford University

3 Strong social connection predicts Greater mental health and well-being Faster recovery from illness Overall better quality of life Longevity & happiness

4 Harvard Study of Adult Development One of longest studies of adult life Tracked 724 men over 75 years Good relationships keep us happy, healthy and live longer Quality of the relationship matters Warm compassion relationship protective; high conflict without affection poorer health

5 Social Support A network of family, friends, colleagues and other acquaintances you can turn to, whether in times of crisis or simply for fun and entertainment.

6 Size Doesn t Matter Quality not quantity matters most Affection vs conflict Perceived level of satisfaction

7 Importance to PD Often feel overwhelmed want retreat when social support critical Higher incidence anxiety and depression Perception of worthiness Increased stress/change impacts relationships Social Connectedness Linked to Wellness

8 PD Challenges to Connectedness Coping with Realty Slap Flood of emotions Anxiety and/or Depression Self-pity/Worthiness Physical Challenges Fatigue, motor, mobility Role changes Poor communication skills

9 Anxiety/Depression Biological Brain changes Medication Social Social Connections Culture Psychological Beliefs & Perceptions Coping Strategies Level of Distress Resiliency

10 Biggest Obstacle to Connectedness WE are! Scripts about self/life/relationships Worthiness? What can we offer? Embrace willingness to be vulnerable and be imperfect Brown, Brene, (2013, May). The Power of Vulnerability; Teachings of Authenticity, Connections, and Courage

11 Walking into the Building Exercise Imagine you encounter someone you know They don t acknowledge your presence Thoughts? Feelings? Behaviors?

12 Impact Thinking: Scripts hopelessness, pessimism. Impact Feelings/Emotions Adverse Events increased sadness, anger, fear, worry, overwhelmed lost; lack of meaning Impact Behaviors withdraw, isolate poor self-care Even if the situation we are in doesn t change; the way we think, feel and act in relation to the situation can change.

13 Reality Slap & Gap (Russ Harris) Moments in life when life deals a painful blow Shocks Hurts Knocks us off balance Grieve Reality Gap Reality You Have vs Reality You Want

14 Remedies to Challenges 1. Understand our Scripts Notice thoughts, judgments, expectations 2. Manage our Emotions Notice, validate, embrace vulnerability 3. Address Anxiety & Depression Committing to activity Seek evaluation & treatment

15 Remedies to Challenges 4. Pay Attention Self-Care Sleep, nutrition, exercise, stress 5. Manage physical symptoms Choose times of day with greatest energy Meet in small bursts of time Reflect on different activities and ways to connect 6. Realize relationships are work! Set up experiment, make HABITS, other s perspective

16 Remedies to Challenge 7. Communication skills (Expressing Thoughts and Feelings) Set time to talk Write a letter/find a card Compassion exercise Work with a professional/3rd party Divorce talk

17 Manage Emotions Left unchecked, intense emotions, such as anger and fear, can negatively with quality of life. Interfere with productivity, relationships, willingness to be social, etc.

18 Manage Emotions Strategies 1. Learn to observe, track & better understand the range of emotions we experience 1. Emotional Thermometer: Scale from zero to 100 (most intense) 2. Identify what triggers certain emotions and ways to diffuse intense emotions. 2. Watch boiling point; don t suppress 3. Increase our self-care/self- nurturing skills

19 We Are Our Own Worst Critic! Dark Cloud (judgments) over existing feelings/emotions Notice your expectations Unreasonable expectation self-others Good enough? Mistakes? Shoulds *Hold self compassionately

20 Hold Self-Kindly Talk compassionately to oneself/others Notice self-criticism ( Negative Automatic Thoughts) I should be dealing with this better Think positively what is wrong with you? Move on, let it go, Isn t it time you get over this?

21 Drop the Anchor Exercise Pause for a few seconds and NOTICE the SCRIPT (story) that your mind is telling you -Notice the emotions you feel -Breathe

22 Mindfulness Based Meditation Live in PRESENT moment not focus on past or future Example: child on telephone Emphasis on non-judgmental awareness of present moment; uses 5 senses Book Resources: Full Catastrophe Living Wherever You Go There You Are by John Kabat-Zinn

23 Social Connectedness 1. Review & evaluate our social connectedness 2. Discover personal barriers to engaging socially with others 3. Commit to prioritizing relationships in your life.

24 Social Connections Are Vital to Overall Treatment Plan

25 Sometimes, reaching out and taking someone's hand is the beginning of a journey. At other times, it is allowing another to take yours. Author Vera Nazarian

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