boosting up!-€¦ · boosting up!-8 effective ways to build mental, physical and emotional...

Boosting UP!-8 effective ways to build mental, physical and emotional resilience

© JS ACHIEVE 20120

© JS ACHIEVE 20120

Today’s Boost UP-Part 11. Overview of resilience2. Salutogenesis links to wellness3. Shifting Left:

• Priming positive moods• The power of humour• Wiring positive thinking

4. Fuelling your brain5. The power of gratitude

Today’s content is taken from scientifically and medically proven research from neuroscientists, nutritionists, psychologists and mental health treatment using CBT.

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How are you doing right now?

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Shifting Left

Right frontal lobePromotes negative emotion and being passive

Left frontal lobePromotes positive feelings and taking action

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Striatum

NA-Involved in behaviours critical for survival and pleasure. Decisions based on rewardStriatum-movement (interface between our emotions and action)PFC-problem-solving, planning, decision-making

De-activation: Losing sense of pleasure, sluggish movement, lack of concentration

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Striatum

Frees Up

All 3 of your

NA

Striatum

PFC

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HUMOUR!

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A: The Mona Lisa by Leonardo da Vinci. B: The face of Mona Lisa C: Chimeric image of the left side of the Mona Lisa smile. D: Chimeric image of the right side of the Mona Lisa smile.

Mona Lisa Effect

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Physical benefits• Improves cognitive function• Exercises and relaxes muscles• Positively increases heart-rate

and blood pressure• Decreases cortisol levels• Increases NK Cell activity• Increases Immunoglobulin• Increases Plasma cytokine

gamma interferon• Stimulates dopamine• Increases longevity

Psychological benefits• Decreases anxiety• Decreases stress• Decreases depression• Increases self-esteem• Increases energy and hope• Increases sense of

empowerment

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• What makes you laugh?• In turns quickly talk about your favourite funny incident or film/TV programme• Have some fun with each other!

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How are you feeling now?

1. Not as good as before?

2. The same as before?

3. A little better than before?

4. A lot better than before?

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Change your

thoughts

Change your

mood?

Wiring Positive Thinking

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Cognitive Distortions

Polarised Thinking- black and white, all or nothing, good or bad.Overgeneralisation-taking one unfortunate incident that occurred and jumping to conclusions about your entire life.Personalisation- interpreting every glance or comment made by someone as a negative reflection on you.Mind reading- negatively assuming that you know what other people are thinkingShoulds and should nots- making rigid and inflexible rules that provide little flexibility to adapt to todays complex environmentCatastrophising- perceiving any event as a major catastrophe a sign of one on the way.Emotional reasoning- basing opinions on how you feelPessimism- seeing a negative outcome for most events.

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Overcoming Cognitive Distortions

Possibilities instead of limitations

Thinking in shades of grey: This perspective counters black and white thinking. By considering all possibilities between two extremes, you allow yourself to adjust to a reality between extremes.Context checking: Here you adjust your opinions and perceptions to the context of the situation rather than just going with a pre-set opinion.Optimism: You consider every situation as an opportunityDetaching: You disconnect yourself from repetitive negative beliefsExternalising problems: When something unfortunate happens, consider it a problem rather than a reflection of your worth.

The missing piece in the jigsaw

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• Reflect on how you’ve felt over the last few weeks• What have you learned about yourself?• What opportunities does this situation give you?• What might you need to do differently over the next few weeks/months?

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WORRY!

Acknowledge you feel out of control!

Now ask..What can I do about the situation to prepare for whatever I am envisioning?

Maybe there is an action I can take?

Are there people I can talk to that have dealt with this issue/problem?

Take those actions and then all you can do is recognise that it is out of your control

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B1(Thiamine) B2(Riboflavin) B6(Pyridoxine) B12(Cobalamine)

B9(Folate)

Alertness Trembling Nervousness Mental slowness

Memory problems

Fatigue Sluggish Irritability Confusion Irritable

Reaction time Tension Muscle weakness Weak limbs Mentallysluggish

Sleep disturbed

Bloodshot eyes

Headache Stammer Depressed

Irritability Stress Muscle tingling Fatigue

Emotional Fatigue Confusion Depressed

Depressed Depressed

B vitamin –Deficiencies issues

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B1(Thiamine) B2(Riboflavin) B6(Pyridoxine) B12(Cobalamine)

B9(Folate)

Oatmeal Liver Wheat germ Eggs Carrots

Peanuts Cheese Cantaloupe Liver Dark leafy veg

Bran Halibut Beans Milk Cantaloupe

Wheat germ Salmon Beef Beef Whole wheat

Vegetables Milk Liver Cheese Apricots

Brewers yeast Eggs Whole grains Kidneys Orange juice

Sunflower seeds

Wild rice Sole and Crab

B vitamin –Food sources

Also key for brain and general health is Vitamin EKey antioxidant. Great sources of this are:Almonds, Walnuts, Sweet potatoes, Sunflower seeds, whole wheat and wheat germ.

NOTEThe Vitamin content in

frozen veg is reduced from 77% to 57%

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1. A roof over my head and a warm home2. Plenty of drinkable water.3. I don’t have to go hungry4. I can enjoy the small and free pleasures of life5. My family and/or my friends6. My pet(s)7. My health8. The kindness of people around me and support9. The setbacks that have formed me and made me stronger10. My job

What are you most grateful for?

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1. Improving sleep2. New horizons3. Prochaska & DiClemente

cycle of change4. FEED method5. Developing stress

hardiness6. Light chemistry

7. And maybe some other surprises? Who knows, I make it up as I go along!!

boosting up!-€¦ · boosting up!-8 effective ways to build mental, physical and emotional...

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