Personal Balance: Part 2Stanley British Primary School

December 10, 2015

Michele J. Forstot Nadel, Psy.D.Insights and Options, LLC

(303) 518-7566Insightsandoptionsllc@hotmail.com

http://Therapists.PsychologyToday.com/rms/71427

Objectives

Review the concept of stress

Review Personal Balance Plan

Identify areas in life that need changing

Learn about mindfulness

What is stress?

The body’s response to a demand

Physical

Emotional

Psychological

Types of stressPositiveShort termMotivatesMay feel excitingImproves productivityImproves performanceIs pleasantIs beneficialFocuses energySharpens the mind

NegativeCan be harmfulDrains energy reservesCauses emotional

depressionSuppresses immune systemBuilds over timeCan lead to mental &

physical problemsCan change the way a

person thinks

Where stress comes from

Too many changes

Too high expectations

Too much responsibility

Too much information provided

Stress Factor 1Individual perception of stress

Determines the effects on a person

Stress Factor 2Personal and family resources

TimeSkillFinancial resourcesFamily Resources

Stress Factor 3Social support

Relationship with family, friends, communityAccess to professional resources

The Big 5 of Mental ProcessingExpectations / Self-Fulfilling Prophecy

Anger

Controlling & Perfectionist Behavior

Self-Talk

Mental Imagery / Visual Imagery

Johnson, 2004

Expectations / Self-Fulfilling ProphecyWhat you believe will happen next can influence behavior /

outcomeStudy - 112 entry-level accountants

Scored highest on job performance from supervisors Belief in ability was stronger predictor of job performance than skill

levelStudy – African American students tested after Obama elected

Pre-test Underachieved related to Caucasian peers Post-test Performance gap that originally existed disappeared

Negative expectations increase anxiety and stress

Strategies: Identify goals for changeFace challenges with optimism and a positive attitude

Mental Imagery / Visual ImageryExpectations come from past experiences

You also develop an accompanying mental picture and internal dialogue

The mental imagery can elicit emotional and physiologic responsesNegative increases anxiety and stress reactionsPositive minimizes the effects of life stressors and

increases effective coping

Strategies:Positive mental / visual imagery

Self-TalkThe internal dialogue a person carries on with the

selfHas a similar influence to that of mental imageryNegative mental imagery and self-talk can result in

anxiety and psychosomatic symptomsPositive mental images and self-talk encourages self-

confidence, effective coping, and a general feeling of well-being

Strategies: Awareness of negative self-talkCognitive restructuring / reframing

Controlling & Perfectionist BehaviorPerfectionism ↔ unrealistic expectations

Controlling & perfectionist behaviors frequently are an effort to avoid trauma, pain, conflict, the unknown, or feelings of uneasiness & inadequacy

Placing unrealistic expectations on others = controlling behavior

Strategies: Develop realistic expectationsAccept that you have no control over others’

behavior

AngerNormal, healthy vs. damaging

Angry behavior results in low self-worth and poor interpersonal relating

Chronic anger / hostility Related to development or exacerbation of a number of

physical symptoms, illnesses and diseasesStuck in an emotional state

Strategies:Choose how you evaluate a situation!Use coping tools, such as mindfulness

Exercise:Review Personal Balance Plans

Exercise:

Do you need to simplify your life?

Mindfulness

Paying attention to something, in a particular way,

on purpose, in the present moment,

non-judgmentally.

(Kabat-Zinn, 2003)

Mindfulness Skills

Mindfulness

Emotion Regulation

Interpersonal Effectiveness

Distress Tolerance

Exercise:

Mindful Eating

Personal Balance GoalsUpdate Personal Balance / Self Care Plan