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Maintaining a Positive Emotional Outlook with Heart Disease
Jamie Jackson, Ph.D.Postdoctoral ResearcherCenter for Biobehavioral Health & The Heart Center
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Overview
• Why do our emotions matter?• Thoughts, emotions, and physiology are connected
• What does the research say?• Optimism• Denial
• What can we do to stay positive?• Strategies and ways to implement them
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Why do emotions matter?
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Emotions as part of a system
Emotions don’t happen in isolation:
Physiology
Emotions Thoughts
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Situation: Being cut off while driving
Physiology
Emotions Thoughts
“What a jerk!!”
* Blood pressure* Heart rate
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Situation: Being cut off while driving
Physiology
Emotions Thoughts
“He might have had an emergency.”
* Blood pressure* Heart rate
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What does research say about positive emotions?
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Optimism
op∙ti∙mism*An inclination to put the most favorable construction upon actions and events or to anticipate the best possible outcome
Optimism has been shown to stay consistent throughout many years of a person’s life (a personality trait)
*Merriam-Webster Dictionary
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Optimism and heart disease
Optimism
Faster recovery from CABG surgery
Better results from cardiac rehab
Less depressive symptoms 1-year after heart attack
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How does optimism help?
• People higher in optimism show less physiological signs of stress during stressful situations
Why?
• Interpretation of the world• Optimism = less likely to interpret threat or malice• Consequence: body is less likely to be reactive
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Is denial the same as optimism?
• Denial is the avoidance of experiencing negative emotions • This may include unrealistic views of the world
• Benefits of denial in the short-term• May result in failure to change in the long-term
NO
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Denial vs. Optimism
Avoidance of negative emotions
Anticipating best possible outcomes
Denial Optimism
Unrealistic view of the world
Positive but realistic perspective
Discourages positive health behavior changes
Promotes positive health behavior changes
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Goal is to…
Be realistic.
Hope for the best while making strides to improve the situation.
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What can we do to stay positive?
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Emotions as visitors
• Negative emotions, like all guests, should be greeted • Welcome it in (acknowledge it)• Then invite it to leave when you are ready
• Our thoughts serve as invitations for emotions to either stick around or “hit the road”
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Watch the thoughts
• Thought distortions can rekindle negative emotions• All or nothing thinking• Mindreading• Catastrophizing
• Thought distortion kryptonite: realism• Be the scientist and examine the evidence• How likely is this going to happen?
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“Sad Songs (Say So Much)”
• Emotions want to stick around and can compel us to listen to music that fits our mood• Try doing the opposite…listen to something upbeat and positive• Same goes for movies or the type of people you gravitate towards
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Communication is key
• Research suggests that emotional expression is associated with better quality of life• Talk to someone• Journaling• Counseling
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The power of hobbies
• “Get a hobby” – actually, that’s good advice• Doing what you like helps boosts positive mood
• Improves mild to moderate symptoms of depression
• Schedule in time for you• Extra-long hot bath, reading before bedtime, taking the dog for a walk
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Relaxation
• “Just relax” – yet another great suggestion… But, how?• Ways to teach relaxation to your body:• Deep breathing (diaphragmatic breathing)• Guided imagery and meditation• Progressive muscle relaxation
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Exercise (a good stress)
• Promotes cardiac health and physiological relaxation
• Improves mood • Research has also found this among patients in cardiac rehab!
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Take-Home Message
Strive to be realistic about the situation, while hoping for the best
Acknowledge negative emotions, but invite them to leave
Be mindful, scientific, and physically engaged
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Thank you!
