Mental Fitness<br />Aimee Fairbanks<br />Kaplan University<br />HW420-03AU<br />
Presentation Objective<br />To discuss the significance of mental fitness as it relates to physical well-being<br />To att...
Introduction<br />What is mental fitness?<br />Benefits that can be achieved through mental fitness<br />Exercises or acti...
Mental Fitness<br />Just as one must “work out” the body to attain physical fitness, one must also “work out” the mind to ...
Benefits of Mental Fitness<br />Development of a deeper consciousness (Dacher, 2006)<br />Enhanced appreciation for our en...
Study 1: Dr. Davidson, 2003 <br />Found that certain parts of our brain are activated by positive and negative emotions (D...
Study 1: What Does It Tell Us?<br />That while some of us are prone to seeing the glass as “half full”, we can change our ...
Study 2: Dean Ornish, 1983<br />Theorized that heart disease could be reversed (Schlitz, et. al, 2005)<br />Did 2 studies ...
Study 2 continued<br />3rd study done in 1990 had the following results for patients on the program:<br />40% reduction in...
Study 2: What Does it Tell Us?<br />That physical conditions can be changed through positive lifestyle changes <br />Inclu...
Study 3: Randolph Byrd, 1988 <br />Study to test the effectiveness of prayer (spiritual focus) on patients<br />Double bli...
Study 3: What Does It Tell Us?<br />That prayer is able to be studied medically, just as would the effects of a drug in on...
Study 4: Dr. Schnall, 1998<br />Study that analyzed mid-level managers working in a stressful environment<br />Dr. Schnall...
Study 4: What Does It Tell Us?<br />That there is undoubtedly a connection between the mind and the body<br />Stress can m...
Mental Fitness Exercise: Guided Imagery<br />Visualizing an object or a place and using one’s senses to experience it (“Wh...
Benefits of Guided Imagery<br />Teaches psychophysiological relaxation<br />Helps to reduce feelings of anxiety or depress...
Step by Step Instructions of Guided Imagery<br />Person may imagine his or her own object or place or listen to it from an...
Mental Fitness Exercise: Mindfulness<br />Mindfulness is a type of meditation (Wong, 2007)<br />Involves focusing one’s mi...
Benefits of Mindfulness<br />Breathing associated with mindfulness can help to promote relaxation<br />Can help to improve...
Step by Step Instructions for Mindfulness<br />Lie in a comfortable and quiet position<br />Focus on the present situation...
Summary of Presentation<br />Mental fitness involves “working out” the mind to train it to develop a deeper sense of consc...
References	<br />“Benefits of Good Mental Health”.  (2009).  Canadian Mental Health    	Association.  Retrieved on 9 Janua...
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  • Right prefrontal cortex-negative emotions, left prefrontal cortex-positive emotions (Dacher, 2006)Reduction of negative emotions was correlated to left prefrontal cortex (which helps with positive emotions) (Dacher, 2006)When compared with control group, participants in the study had a more solid respone to the flu vaccination, indicating a stronger immune system (Dacher, 2006)
  • 1. Job strain-theory of too much to do with not enough time to do it (Dacher, 2006)
  • All information courtesy of “What is Guided Imagery?”, 2009
  • Instructions courtesy of Scott, 2006
  • Unit 5 Project

    1. 1. Mental Fitness<br />Aimee Fairbanks<br />Kaplan University<br />HW420-03AU<br />
    2. 2. Presentation Objective<br />To discuss the significance of mental fitness as it relates to physical well-being<br />To attain a better understanding of the many benefits that can be achieved through mental fitness<br />To learn how to adopt mental fitness into daily life<br />
    3. 3. Introduction<br />What is mental fitness?<br />Benefits that can be achieved through mental fitness<br />Exercises or activities that can enhance mental fitness<br />
    4. 4. Mental Fitness<br />Just as one must “work out” the body to attain physical fitness, one must also “work out” the mind to attain mental fitness<br />Biological limit to physical fitness, but mind has unlimited potential for development (Dacher, 2006)<br />We can achieve a greater sense of health by training the mind to reveal a deeper sense of consciousness (Dacher, 2006)<br />
    5. 5. Benefits of Mental Fitness<br />Development of a deeper consciousness (Dacher, 2006)<br />Enhanced appreciation for our environment (“Benefits of Good Mental Health”, 2009)<br />Development of a loving-kindness perspective<br />Demonstrating positive emotions to others (Dacher, 2006)<br />Enhanced ability to cope during difficult times (“Benefits of Good Mental Health”, 2009)<br />
    6. 6. Study 1: Dr. Davidson, 2003 <br />Found that certain parts of our brain are activated by positive and negative emotions (Dacher, 2006)<br />Found that different people are prone to seeing the glass as “half full” or “half empty” (Dacher,2006)<br />Employees took 8 week course on stress management and relaxation techniques (Dacher, 2006)<br />After course, participants showed anxiety/stress reduction and reduction of negative emotions<br />Also had stronger immune systems<br />
    7. 7. Study 1: What Does It Tell Us?<br />That while some of us are prone to seeing the glass as “half full”, we can change our mind sets<br />Through the training of our mind, we can learn to adopt positive emotions<br />This can help to improve our overall physical health as well<br />Image courtesy of www.google.com <br />
    8. 8. Study 2: Dean Ornish, 1983<br />Theorized that heart disease could be reversed (Schlitz, et. al, 2005)<br />Did 2 studies to see if patients on a lifestyle program would affect blood flow to the heart (Schlitz, et. al, 2005)<br />Patients were injected with thallium to measure blood flow improvements<br />After a few weeks, patients on the program got better while control group got worse<br />
    9. 9. Study 2 continued<br />3rd study done in 1990 had the following results for patients on the program:<br />40% reduction in blood cholesterol levels<br />91% reduction in chest pain<br />Improved blood flow to heart<br />Control group had the following results:<br />30% fat diet<br />165% increase in chest pain<br />Decreased blood flow to the heart<br />
    10. 10. Study 2: What Does it Tell Us?<br />That physical conditions can be changed through positive lifestyle changes <br />Including diet and stress management techniques (Schlitz, et. al, 2005)<br />That people’s physical conditions can improve over time<br />
    11. 11. Study 3: Randolph Byrd, 1988 <br />Study to test the effectiveness of prayer (spiritual focus) on patients<br />Double blind study where neither patients nor health professionals knew who was receiving prayer (Schlitz, et. al, 2005)<br />Patients who were prayed for did better medically and had fewer deaths (Schlitz, et. al, 2005)<br />
    12. 12. Study 3: What Does It Tell Us?<br />That prayer is able to be studied medically, just as would the effects of a drug in one’s system (Schlitz, et. al, 2005)<br />That spiritual and mental focus may help to improve one’s overall physical condition<br />
    13. 13. Study 4: Dr. Schnall, 1998<br />Study that analyzed mid-level managers working in a stressful environment<br />Dr. Schnall looked at managers who faced “job strain” (Dacher , 2006)<br />Study found that only the managers who felt overwhelmed and stressed developed feelings of powerlessness and hopelessness (Dacher, 2006)<br />Feelings led to higher rates of high blood pressure and enlarged hearts (Dacher, 2006)<br />
    14. 14. Study 4: What Does It Tell Us?<br />That there is undoubtedly a connection between the mind and the body<br />Stress can manifest itself through physical symptoms<br />Developing a positive mindset and reducing stress may also help to reduce these negative physical manifestations<br />
    15. 15. Mental Fitness Exercise: Guided Imagery<br />Visualizing an object or a place and using one’s senses to experience it (“What is Guided Imagery?”, 2009).<br />Example: Experiencing an orange by the way it tastes, feels, smells, etc.<br />Allows ones imagination to connect one’s conscious to his or her unconscious mind (“What is Guided Imagery?”, 2009)<br />
    16. 16. Benefits of Guided Imagery<br />Teaches psychophysiological relaxation<br />Helps to reduce feelings of anxiety or depression<br />Helps people to be better able to cope<br />Helps to reduce physical symptoms<br />Helps to overcome dangerous health habits<br />Helps to refocus attention<br />
    17. 17. Step by Step Instructions of Guided Imagery<br />Person may imagine his or her own object or place or listen to it from another’s voice<br />Lie in a comfortable position<br />Close eyes and take deep breaths<br />Imagine the object or place that is being described<br />Do so using all senses (sight, smell, sound, feel, taste)<br />Enjoy the surroundings and relax! <br />
    18. 18. Mental Fitness Exercise: Mindfulness<br />Mindfulness is a type of meditation (Wong, 2007)<br />Involves focusing one’s mind on the present (Wong, 2007)<br />Allows one to accept his or her self&apos;s situation in the present moment without judgment (Wong, 2007)<br />Helps a person to accept things for what they are <br />
    19. 19. Benefits of Mindfulness<br />Breathing associated with mindfulness can help to promote relaxation<br />Can help to improve one’s mood (Wong ,2007)<br />Can help to decrease feelings of anxiety or stress (Wong, 2007)<br />Can help to improve immune function (Wong, 2007)<br />Can teach a person how to stay more focused<br />
    20. 20. Step by Step Instructions for Mindfulness<br />Lie in a comfortable and quiet position<br />Focus on the present situation, attempting to disregard feelings of the past or future<br />Focus on the air moving in and out of the body while breathing<br />Allow all thoughts (whether fear, hope, anxiety, etc.) to come and go in the mind<br />Do not ignore any thoughts<br />Remain calm during the thoughts<br />If the mind wanders, focus it back on the present situation<br />
    21. 21. Summary of Presentation<br />Mental fitness involves “working out” the mind to train it to develop a deeper sense of consciousness<br />One’s mental state can manifest itself through physical symptoms<br />Staying positive and reducing one’s stress may be able to help attain a better level of health<br />Exercises such as guided imagery and mindfulness can help a person attain mental fitness<br />
    22. 22. References <br />“Benefits of Good Mental Health”. (2009). Canadian Mental Health Association. Retrieved on 9 January 2010 from http://www.cmha.ca/BINS/content_page.asp?cid=2-267-1320. <br />Dacher, E. (2006). Integral Health: The Path to Human Flourishing. Basic Health Publications.<br />Schlitz, M., and Amorok, T., and Micozzi, M. (2005). Consciousness & Healing. Elsevier Publications.<br />Scott, E. (2006). “How to Use Guided Imagery”. Retrieved on 9 January 2010 from http://stress.about.com/od/generaltechniques/ht/howtoimagery.htm.<br />“What is Guided Imagery?”. (2009). Academy for Guided Imagery. Retrieved on 9 January 2010 from http://www.academyforguidedimagery.com/whatisguidedimagery/index. html. <br />Wong, C. (2007). “Mindfulness Meditation.” Retrieved on 9 January 2010 from http://altmedicine.about.com/cs/mindbody/a/Meditation.htm. <br />

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