fardis wellness stress ppt
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Dr. Fardis Wellness presentationTRANSCRIPT
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WELLNESS, SELF-CARE
AND CREATIVITY
Counseling And Psychiatric Services
(CAPS)
Dr. Makon Fardis
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Holistic View of Wellness
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Wellness
Optimal health and vitality Includes the following domains:
1. Physical
2. Socioemotional
3. Intellectual
4. Spiritual
5. Environmental
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Domains of Wellness
Physical Eating well Exercising Avoiding harmful habits Healthy sexual practices Medical / dental checkups &
treatment
Preventing injuries
Socioemotional Awareness and expression of
thoughts and feelings
Satisfying relationships and interactions
Positive self-image Communication & conflict
resolution skills
Capacity for intimacy Support network of friends
and/or family
Participation in and contribution to the community
Spiritual Having guiding beliefs,
principles, values that give meaning and purpose to life
Capacity for love, compassion, forgiveness, altruism, and joy
Can be fulfilled in different ways like religion, art, nature, meditation, political action, etc.
Intellectual: Mental and intellectual
stimulation and activity
Openness to new ideas as well as capacity to question & think critically
Humor, creativity, curiosity
Environmental Both the community and global
environment
Protecting oneself against health hazards, eg avoiding second-hand smoke.
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Wellness Indicators
Consistent, satisfying relationships & support
network
Adapting to changing conditions
Occupational/academic productivity
Pleasant activities/hobbies/interests
Joyful, happy experiences
Identifying & communicating feelings in an adaptive way
Expressing gratitude
Sense of humor
Spiritual involvement
Recovery after setbacks
Positive expectations & tendency to frame events
constructively
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Wellness Continuum
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Optimal Levels of Stress
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Major Vs. Minor Stressors:
An event doesnt have to be catastrophic to be stressful; small events can add up.
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Frustration: Blocked goal Conflict: Two or more incompatible motivations Change: Having to adapt Pressure: Expectations to behave in certain
ways; to perform or conform
Types of Stress
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Conflict as a
Cause of
Stress
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Classic Example of Conflict: Hamlet
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To be, or not to be: that is the question:
Whether 'tis nobler in the mind to suffer
The slings and arrows of outrageous fortune,
Or to take arms against a sea of troubles.
And by opposing end them?
Act III, Scene I
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Response to Stress
Fight or Flight Response (Cannon, 1914) Bodys evolutionary response to help deal with danger
Decision: Fight or run?
Physiological reactions heart rate, blood pressure, temperature, muscular strength &
tone, etc
Cognitive reactions Interpretation / appraisal of situation
Psychological response to stress Annoyance, anger, rage
Apprehension, anxiety, fear
Dejection, sadness, depression
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Cognitive Appraisal of a Situation
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Stress Response over Time
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Some of Health Consequences of Stress
immunity ( risk of infections) risk for cardiovascular disease risk for hypertension gastrointestinal problems musculoskeletal pain sleep problems skin complaints
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There just arent enough hours in the day Difficulty making decisions or concentrating Trouble meeting deadlines Self-esteem problems Irritability/becoming argumentative Moodiness or depression Forgetfulness/disorganization Changes in sleep & appetite Fatigue even with enough sleep Having to smoke, drink , or use drugs to cope Aches and pains
Signs Of Stress
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Personality & Stress
Pessimistic traits: Tend to see the world a dismal, negative lens, worse-case-scenario
outlook
They worry excessively about things going wrong, expect more bad things than good, tend to catastrophize, and have a hard time believing in themselves and others
Think of problems as pervasive, long lasting, insolvable, & someones fault
Perfectionist traits: Can cause unrealistic expectations & excessive stress Often beat themselves up for falling short of their standards May not even try a task because theyre too terrified of failure
Excitability: Some are naturally more excitable & have a stronger emotional and
physiological response to events
Conscientiousness: Fosters better health habits
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Wellness & Creativity
Stress negatively impacts creativity. Under stress, people hang on to the familiar. Some broadly-accepted ideas to cultivate creativity (Epstein,
2000):
Capture your new idea
Seek out challenging tasks
Broaden your knowledge
Surround yourself with interesting things and people
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Wellness & Creativity
Negative emotions narrow the scope of attention and thought.
Stress fight or flight reaction tunnel vision Creativity needs a broadened perspective on things.
Sadness is also found to inhibit innovation (Gasper, 2004).
Simple activities such as relaxation or stretching can lower the anxiety and expand the creative capacity (Khasky & Smith, 1999).
There may be occassions when ingenuity happens under time pressure but that is not the case most of the time.
Under stress, we get fixated on a specific detail of a project, instead of recognizing the larger problem and exploring
other options.
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Lifestyle & Stress
Bad habits feel good at the time but can create more stress in the long run e.g. smoking, drinking,
overspending, overeating
Too much work
Inadequate help & support personally / professionally
No time for hobbies / fun / self-care
Insufficient sleep, exercise, breaks / vacation
Poor nutrition
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Adaptive Coping Skills
Social support Satisfying relationships Talking to friends
Fun & games Hobbies TV, video games, etc for a
reasonable amount of time
Pampering yourself e.g. warm bath, manicure / pedicure, etc
Spending time with yourself Journaling Mindfulness & mediation
Building yourself up Positive affirmations & self
talk
Exercising Improving lifestyle e.g. good
nutrition, adequate sleep & down time
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Positive Self Talk
Based in reality. Examples
I can handle this.
I am a good person.
I dont need to be perfect.
I can do it.
I will be just fine.
This is not the end of the world.
Time for myself is important.
I can stay calm.
I have been able to manage it all in the past.
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Teflon Mind
Accepts the things that cannot change.
Changes the things can be changed.
Develops the wisdom to know the difference between the two.
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Acceptance vs. Change
Three of my major stressors which I CAN do something about:
1)____________________________________
2)____________________________________
3)____________________________________
My plan for this week / month to do something about these three stressors:
1)____________________________________
2)____________________________________
3)____________________________________
Three of my major stressors which I CANNOT do much about:
1)____________________________________
2)____________________________________
3)____________________________________
Even though I may not be able to control these stressors, how can I better deal with them? What coping skills can help me?
1)____________________________________
2)____________________________________
3)____________________________________
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Lifestyle
Nutrition Good nutrition to have energy and stamina to handle stress. Poor nutrition contributes to irritability, fatigue, sluggishness,
decreased cognitive functioning, mood fluctuations, etc.
Key issues: Skipping meals may result in fluctuation of blood glucose Avoiding excessive caffeine Limiting high-fat, high-sugar foods Fruit, vegetables, & water
Exercise An outlet to release tension
Release of endorphins (feel-good chemicals), that in turn make one feel calm and energized
Reduction of cortisol, a stress hormone American Heart Association: 30 minutes of cardiovascular exercise
at least 4-5 times/ week for good health & 30 60 minutes most days for weight loss
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More on Lifestyle
Inadequate Sleep Anxiety, impatience, irritability, moodiness
Cognitive functioning, including reaction time, short-term memory, information processing
Motivation,
Carelessness
Stress & burnout
Impaired judgment
Good Sleep Habits Amount of sleep needed is different for people, most need about 8 h
Avoiding conflict or stressful conversations before bedtime
Avoid anything overstimulating e.g. some TV shows, dealing with finances, etc
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Time Management
Set Priorities Schedule tasks for a time when youre most productive Set realistic goals Keep track of complete and incomplete tasks Use all of your time wisely, such as time between classes Make difficult / unpleasant tasks fun Combine tasks whenever possible Say NO when necessary
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CAPS
Regular Hours: Mon Fri
9 am 5 pm
202-687-6985
After Hours: Any time outside of office hours
Emergency Phone: 202-444-PAGE (7243)
Ask for the CAPS clinician on call
Web: http://caps.georgetown.edu/
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For a copy of this presentation, contact:
Dr. Makon Fardis
202-687-7058