interphase stress mindset workshop - mbl.stanford.edu · stress’s effects on reproduction, growth...

Prof.AliaCrumProf.Modupe Akinola

InterphaseStressMindsetWorkshop

Stress’seffectsonreproduction,growthandimmunityidentifiesitasathreattothesurvivalofhumanity”(Gold&Chrousos,2002).

StressisconsideredAmerica’snumberonehealthproblem(WorldHealthOrganization)

Stresshasbeenlinkedtothesixleadingcausesofdeath(heartdisease,accidents,cancer,liverdisease,lungailments,suicide)(AmericanPsychologicalAssociation)

TwoFundamentallyFlawedAssumptions:

• Theeffectsofstressareonlynegative

• Thegoalshouldbetoavoid,manageandcounteracttheeffectsofstress

StressTraining:RoadMap

• Part1:TheParadoxofStress&ThePowerofMindset

• Part2:ThreeStepstoaStressisEnhancingMindset

• Part3: Applications&Integration

Part1:TheParadoxofStress

Aconditioninwhichanindividualisconfrontedwithconstraints oropportunitiesrelatedtowhatsheorhedesires,butforwhichtheoutcomesareperceivedasimportantanduncertain(Robbins,2001).

StressResponse:Thebody’snon-specificreaction todemandsmadeonit.(Selye,1978).

Stress

Stressors:

Stress

Conflict• Whenwhatyouhaveandwhatyouwantdiffer

Uncertainty• Whenyoudon’tknowwhatisgoingtohappen

Pressure• Whenyouneedtobebetter,quicker&faster

TheStressResponse

Stressor

Sympathetic-AdrenoMedullary

(SAM): adrenaline/dopamine

Hypothalamic-Pituitary Adrenocortical (HPA):

cortisolSalpolsky,R.Holt:NewYork,1998;

TheStressResponse

Stressor

Sympathetic-AdrenoMedullary

(SAM): adrenaline/dopamine

Hypothalamic-Pituitary Adrenocortical (HPA):

cortisolSalpolsky,R.Holt:NewYork,1998;

10

TheEnhancingNatureofStress

Stresscanenhance:Performance&Productivity

Stress can positively affect our performance!

• Increasesbrainprocessing– E.g.FlashingnumbersforBungeejumpers(30+framespersecond)

• Improvesmemory– E.g.Memoryincreasedwithhandinanicebucket

• Focusesattention– E.g.zero-inonstressor

Stresscanimprove:Health&Vitality

• Quickerrecovery– E.g.moderatestressfacilitateskneesurgeryrecovery(catabolic/anabolic)

• Enhancedimmunity– E.g.vaccinations

• Physiologicaltoughening– E.g.stressmusclestorebuild

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Stress can make us healthy!

Stresscanfacilitate:Learning&Growth

• Mentaltoughness

• Deeperrelationships

• Greaterappreciationforlife

Stress facilitates our learning and growth

Motivation&Peak

Performance

Stress-RelatedGrowth

PhysiologicalThriving

Panic&Performance

Anxiety

Depression&LossofInterest

Stress-relatedIllness

What’sthedistinguishingfactor?

?conflict

Uncertaintty

pressure

ThePowerofMindset

Mindset: A state or frame of mind that influences your response

StressMindsetStudy:WallStreetBank● Participantswereemployeesatawallstreetbank

● Priortothestudytheyassessedtheir:– Stressmindset– Moodandanxietylevels– Self-perceivedabilitiesinsoftandhardskills

● Duringthestudy,theywatchedeithertheStressisEnhancingvideoortheStressisDebilitatingvideo

● Threeweekslatertheyratedthemselvesagainonmoodandanxietylevelsandself-perceivedabilitiesinsoftandhardskills

Howdoesstressmindsetinfluencemood,anxiety,andperformance?

WallStreetBankStudyNegativeHealthSymptoms

77.17.27.37.47.57.67.77.87.9

Pre Post

Moo

d&AnxietyQue

stions

Enhancing

Deteriorating

Control

WallStreetBankStudyNegativeHealthSymptoms

77.17.27.37.47.57.67.77.87.9

Pre Post

Moo

d&AnxietyQue

stions

Enhancing

Deteriorating

Control

UBSWallStreetBankerStudyWorkPerformance

1.92

2.12.22.32.42.52.62.72.82.9

Pre Post

WorkPe

rforman

ceQ

uestions

Enhancing

Deteriorating

Control

UBSWallStreetBankerStudyWorkPerformance

1.92

2.12.22.32.42.52.62.72.82.9

Pre Post

WorkPe

rforman

ceQ

uestions

Enhancing

Deteriorating

Control

TransformingtheStressCurve:ThePowerofMindset

0

2

4

6

8

10

12

14

16

18

0 1 2 3 4 5 6

Performan

ce/H

ealth

/Well-b

eing

AmountofStress

Avoid

Counteract

Utilize

Part2:ThreeStepstoaStressisEnhancingMindset

ThreeStepstoManagingStress1.AcknowledgeStress.

Itiswhatitis.

2.WelcomeStress.Youarestressedbecauseyoucare.

3.UtilizeStress.Stressisdesignedtofacilitate.

1.Acknowledge Stress.Itiswhatitis.

1.Acknowledge Stress.Itiswhatitis.

• WrittenExercise(p.4):– I’mstressedabout_______

• Picksomethingthat:– Isveryreal– Iscurrentand/orrecurring– Requiresanimprovedresponse

– Acknowledgeyourtypicalreactionstothatstress

– Whatareyourtypicalresponsestothatstress?• Emotional• Behavioral• Physiological

– Nojudgmentorcritique

BenefitsofAcknowledgingStress

● Viewimagesofemotionallydistressingstimuli– Thestimuliareprocessedin

theamygdala(relatedtoflightorflight)

– REACTIVE

ThinkClearlyActDeliberately

ImaginebeingputinanfMRIbrainscanner● ViewimagesANDstatethe

emotionsyouarefeeling– Thestimuliareprocessed

inthepre-frontalcortex(relatedtoconsciousthinking)

– PROACTIVE

(Lieberman,etal.,2007)

ThreeStepstoManagingStress1.AcknowledgeStress.

Itiswhatitis.

2.WelcomeStress.Youarestressedbecauseyoucare.

WhyWelcomeStress?● Definitionofstress

– theexperienceoranticipation ofencounteringadversityorchallengeinone’sgoalrelatedefforts

● Experienceoranticipation– E.g.,Finalexam

● Goalrelatedefforts– E.g.,Johnisn’tdoingwell

Whenwedenystresswe’redenyingthingswereallycareabout

2.Welcome Stress.Youarestressedbecauseyoucare.• ExperientialExercise:– Getintopairs• Onepersonisthestressor• Onepersonisthepersonbeingstressed(stressee)

– Stressor(physicalstressor)• Atsomepointyouwillgrabthestressee attheshoulders

– Notaboutimpact,notgentle– Physiologicallystressing

Whatdidyoufeel?Lossofbalance,attentiononstressor,alarming

• Trial#1– EyesOpen

• Trial#2– EyesClosed

• Trial#3– WelcometheStress(EyesOpen)

• Trial#4– WelcometheStress(EyesClosed)

SwitchRolesfindanotherpartner

2.Welcome Stress.Youarestressedbecauseyoucare.

• ExperientialExercise:– Explorethesensationofactivelywelcomingstress

• WrittenExercise(p.5):– Reconnectwiththepositivemotivationandpersonalvaluebehindyourstress

“ItisjustacoldnightonthesideofEverest”(BretLogan,2005)

2.Welcome Stress.Youarestressedbecauseyoucare.

BenefitsofWelcomingStress

• Reducedanxiety

• Improvedhealthovertime

• IncreasedControl

• IncreasedPositiveEnergy

(Pennebaker,1997)

NegativeArou

sal

Time

Welcome Avoid

Welcomingbywritingaboutstresscanhelp….

….connectyoutotheunderlyingreasonwhyyoucare

ThreeStepstoManagingStress1.AcknowledgeStress.

Itiswhatitis.

2.WelcomeStress.Youarestressedbecauseyoucare.

3.UtilizeStress.Stressisdesignedtofacilitate.

3.Utilize Stress.Itisdesignedtofacilitate.

• ExperientialExercise:– Getintopairs

• Onepersonwillholdtheirarmoutwiththeirthumbup– Yourjobistonotbendyourarm

• Onepersonwilltrytobendtheotherperson’sarm

– Armbender• Putonehandonyourpartner’swrist• Putonehandinthemiddleofyourpartner’sarm(oppositesideofelbow;insidebend)

• Trytobendyourpartner’sarm– Dothisgradually;Don’tdistractyourpartnerfirstthentrytobend

Whatdidthatfeellike?Tension,Strain,Struggle

• ExperientialExercise:– Experiencegreaterstrengthbycreatingaconfluenceofenergy

– Viewyourstressasacollaborator,notacompetitor

• WrittenExercise(p.6):– Returntoyourtypicalreactions

• Expand:exploretheopportunities• Channelyourreactionssotheyareinalignmentwithyourpurpose

• Narrowinontheimportantchangeyoucanmake

3.Utilize Stress.Itisdesignedtofacilitate.

BenefitsofUtilizingStress

• Greaterstrength,resilienceandperformance

• Increasedenjoyment

• Realizationofunforeseenopportunities&possibilities

(WoodBrooks,2013;Jamiesonetal.,2010;Parketal.,1996;Tedeschi &Calhoun,2004

Part3:ApplicationsandIntegration

Reviewof3Steps

1. Acknowledge Stress.Itiswhatitis.

2.Welcome StressYouarestressedbecauseyoucare.

3.Utilize Stress.Itisdesignedtofacilitate.

PracticalApplication:MindsetElicitationTriggers

• Anchors(p.7)– Doorknobs,redlights,seatbelts,jacketzippers,picturesandimages

• StressSignals(p.7)– Physiological,behavioral,orpsychologicalsignalsofpotentialtippingpoints

What’snext?1. Wewillcheckinnextweek• Howareyouusingthetoolstoprepareforyourfinals?• Howareyoufeeling?• Tipsonhowtoaceyourfinalexam

2. Wewillcheckinthisfall• HowareyouusingthetoolsduringyourfirstsemesteratMIT?• Deepenthelearning

3. Opportunitiesforlong-termconnections• HowareyouusingthetoolsthroughoutyourtimeatMIT?• Opportunitiestoearnmoney

KeyTakeaways:

• Stresscanbeenhancing:youcanreachhigherlevelsofperformanceandwell-beingunderconstantorevenincreasingstress

• Yourmindsetisanimportantfactorindeterminingyourresponse

• Continuallyelicitanenhancingstress-mindsetbyacknowledging,welcoming,andutilizingyourstress

Thankyou!

InterphaseStressTrainingWorkshop