Stress resilience a mind and skill set for navigating the networked world

STRESS-RESILIENCE TRAINING
A mind and skill set
The psychological strength that increases the capacity to manage negative circumstances that we cannot change
The creative capacity to recognize and make positive change where we can

Stress-resilience is a core wellness principle
"It's more important than ever to learn as many anti-stress techniques as possible, as young as possible. If you wait until you're feeling stressed before you employ some technique for managing stress, it's already too late. You need to have a bag of tricks that you can deploy proactively. Turning to them throughout the day changes your threshold of stress tolerance.”
Robert Epstein, PhD, director of the Cambridge Center for Behavioral Studies and researcher in the Psychology Today article “Stress: Its Worse Than You Think.”

Research confirms the effects of thoughts & emotions on physical well-being
74% of doctor visits are for stress-related health issues,
Data shows that emotions can have an impact on headaches, insomnia, weight gain or loss, cardiovascular disease, asthma and even the effectiveness of cancer treatment
Research shows a direct link between the stresses of modern life and increased incidence of heart disease, cancer, & auto-immune illnesses;
“Mindful Medicine: New Images Of An Old Idea” American Medical News, October 16, 2006

Running from? Or running to?

Threats to our safety produce a cocktail of adrenaline & cortisol
What goes up:
Adrenaline: a burst of the hormone that quickens response time
heart rate
muscle tone/tension
breath intake
Cortisol: a burst of the biochemical that increases energy
muscle strength
short-term memory function
reduced sensitivity to pain
What goes down:
Activity in the pre-frontal cortex, or “thinking brain”
Cognitive/reasoning functions
The Survival Response:
Split-second reaction triggered by the perception of a threat
Fight, Flight or Freeze

When the threat passes, the body can relax
The biochemical surge of the survival response is necessary for survival.
Relief from the biochemical surge is necessary for health.
When the physical threat passes the body can compensate.
Psychological threats are not so clearly drawn.

The accelerated pace of 21st century life activates the stress response randomly and continuously

Psychological threats cue up the same survival response as real-time physical threats
Performance anxiety e.g. cues up the same biochemical cocktail as running from danger
(public speaking ranks higher on the list of “greatest fears” than death, spiders, darkness, and flying)

Worry, self-criticism, and other internal, thought-driven pressures trigger the stress response, but with no clear internal or external cue that the danger has passed

Our perception of an obstacle shapes our response to it

Psychological stress triggers the Stress Response
Random, upsetting events in the environment;
Persistent negativity in our social environment
Persistent negativity in our own thinking
Persistent negativity expressed by the people around us.
Too much change at a pace faster than we can adapt
Perfectionism
Procrastination

The way we think about a situation can produce or inhibit the stress response
Digestive system: Stomach pain, colitis, diarrhea
Increase in belly fat, increased cholesterol
Immune system: increased susceptibility to colds and infections
Nervous system: Anxiety, depression, loss of sleep; memory and decision-making
Cardiovascular system: Increase in blood pressure, blood sugar levels, heart rate and the levels of fats in the blood
Adrenaline & cortisol surges that occur too often and/or go on too long cause wear and tear on the body and can lead to chronic health problems including:
“Health and Behavior: The Interplay of Biological, Behavioral, and Societal Influences “ Committee on Health and Behavior: Research, Practice and Policy, Board on Neuroscience and Behavioral Health, National Academies Press, 2009
.

Higher and more prolonged levels of cortisol in the bloodstream leads to physical & psychological burn-out
In the short term, the stress response improves our ability to size things up and make snap decisions that can save our life.
In the long term, this biochemical cocktail produces anxiety and shuts down the cognitive processes that we need to sort out what is and is not a threat. Heightened anxiety leads to resentments and reactive emotional states that reduce the sense of control over our own lives.

There are skills and habits of mind which are beneficial to our health and reduce the negative effects of stress
Get different
points of view ;
Try to see things
from different
perspectives;
Learn from
experiences
rather than
sit in resentment
or regret

It helps if we can see the big picture.

Learn about boundaries

Self-knowledge helps
We are responsible for our own growth;
Growth sometimes means we feel like a fish out of water
We are not responsible for others’ actions or choices;

Practice Freeze-Frame
The freeze-frame technique is a useful tool that can rapidly de-escalate the stress response. Practice it several times daily and it becomes a new habit of mind.
Step 1. Stop. Find a quiet place to be alone. Disengage from anything external.
Step 2. Shift focus to the area in and around your heart. Feel the breath come in as if directly into your heart and out through your solar plexus.
Step 3. Activate a positive feeling: bring up an image – a place in nature, favorite person or pet or a richly emotional positive memory.
Step 4 Ask yourself what would be an efficient, effective attitude or action that would balance and de-stress you in dealing with the stressful situation.
Step 5. Observe any change in perception or feeling and sustain it as long as you can
Freeze-Frame: One Minute Stress Management by Doc Childre, published by HeartMath, www.heartmathstore.com

Take creative risks that develop your gifts

Develop the traits associated with stress-resilience
Creativity and Resourcefulness
The ability to see a range of possible ways to view the same situation
The ability to seek out the things we need – information, supplies, support etc
Assertiveness: The ability to speak up when we need something, or fight for our rights when necessary.

And celebrate your accomplishments, every step of the way

Perseverance
Strengthen the capacity to stick with something until it is complete or until we have gone as far as we can

Internal control over the direction of one’s life
Be self-directed &
independent-minded;
Question assumptions
Follow your star

Social Connection
Share your story.
Listen to others’
stories.

Humor
Learning to laugh at our own flaws and mistakes relieves inner pressure to be perfect and redirects the inner critic;
Focus on the funny in daily life

Connect to something larger and more powerful than self;
Explore what gives life meaning;
Practice meditation or some kind of reflection that quiets the mind and emotions

Adaptability & Flexibility
Accept that change is constant;
Move with the natural process of change;
Try to see the big picture when going through tough parts of a change process

Be aware of people to go to for support in good times and bad

Mix things up. Connect with new networks of people.

Be Who You Want To Be.Have Faith In Yourself.

Make learning a lifelong adventure.
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Stress resilience a mind and skill set for navigating the networked world

by Lifestage, Inc on Dec 18, 2010

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Stress resilience a mind and skill set for navigating the networked world — Presentation Transcript