Mind –Body CommunicationManaging StressMental HealthCHAPTERS 2,3,4

What do I need to know/be able to do?

Describe 3 ways the mind & body communicate biologically

Define/describe psychosomatic illness, stress, stressor, eustress & distress, defense mechanisms, placebo effect, hypnotherapy

Explain how college students can mange overload & practice time management & test management

List & describe strategies for coping with emotional distress

Explain the role of positive emotions in mental & physical health

Define List & describe 4 common anxiety disorders

Discuss anger & dealing with it constructively

Describe adult ADHD

List & describe 7 facets of sleep hygiene

Describe how faith, religion & spirituality affect health

Describe meditation & image visualization

Define & Describe environmental, mental & emotional components of stress

Describe physiological components of stress

Describe 4 ways stress causes illness

Define problem-focused & emotion focused coping

Optimal health is achieved when the mind & body communicate harmoniously

Mind-body communication systems

ANS (autonomic nervous systemGroup of nerves that regulate the body to maintain its balance

• HR

• BP

• waste elimination (sweat, BM’s)

Hormones endocrine systemChemical messengers in the body that notify it to respond and change in order to maintain health.

(adrenalin & cortisol)

Immune SystemResponsible for combatting infections & ridding body of toxins

Many immune cells respond to hormone cortisol

Human mind causes changes in body chemistry through thoughts & feelings with positive & negative effects.

Hormones can affect moods, thoughts feelings & behaviors

Raging hormones of young teens

PMS –

Post partum depression

Peri-menopause

Menopause

PCOS

Work with the body

Autonomic Nervous System

Biofeedback

machine feedback

Autogenic training

“My arms & legs are heavy”

Hormones

Endocrine System

Cortisol – stress

Dopamine – pleasure

Oxytocin – trust & attachment

Vasopressin – sexual arousal, decrease anxiety

Serotonin – increase aggression & obsessive thoughts

Immune SystemPsychosomatic illness

Somatization

Placebo effect

Define the following

psychosomatic illness

Somatization disorder

placebo effect

Physical illness brought on by negative mental states

(anxiety – IBS (irritable bowel syndrome)

The occurrence of physical symptoms without the presence of medically detectable injury or disease

( depression – fatigue, nausea, sexual problems)

Healing that results from a person’s belief in a treatment that has no medicinal value

Psychosomatic illnesses are physical symptoms caused by stress, anxiety & emotional upsets

Psychosomatic Diseases/Illnesses

Tension headaches Teeth grinding ( bruxism) Hyperactive thyroid Essential hypertension Erection or menstrual

problems Eczema

Tinnitus Acne Back pain Ulcerative colitis IBS – irritable bowel

syndrome Rheumatoid arthritis

Somatization disorders are caused by psychosocial problems

Somatization disorders

i.e. depression/anger may cause pain, fatigue, nausea, diarrhea, sexual problems

25-75% of all patients see primary care physicians for these difficult to treat symptoms/disorders

Treatments for wellness

Hypnosis

Meditation

Acupuncture

visualization

Therapy – cognitive, talk, pet, art, play, physical

hypnotherapy

Use of hypnosis to improve wellness/treat sickness

https://www.youtube.com/watch?v=uP8j2OwPwUc

Hypnosis myths & facts

Under hypnosis, you lose control and the hypnotist can make you do anythingNo one can control your mind, unless you

agree to voluntarily. Stage hypnotists “control” volunteers b/c they already are “ready to” participate

Hypnosis myths & facts

Hypnosis is like falling asleep. When you awake you are unaware of things that took place while “asleep”You do not fall asleep. You remain consciousIt is a focused attention with specific

thoughts, to the exclusion of other thoughts

Hypnosis myths & facts

Only weak minded people can be hypnotizedPeople with above average intelligence are

usually hypnotized easier than othersSimilar to movie goers engrossed in a

movie – they are focused/emotionally connected to film however can be “snapped” back to reality if someone should yell “fire” in the theatre

meditation

Zen MeditationSit stillCrossed legsEmpty the mind of

“chatter”

Transcendental MeditationFocus on a mantra

(phrase or sound to produce a meditative state)

meditation

Insight (Vipassana)Observe flow of

thoughts with detachment

Buddhists focus on a mandala (religious object)

PrayerFocused attention

on/with God

Make up your own mantra

Choose a behavior you would like to change or improve Keep it simple Choose an achievable statement Repeat it internally in a quiet state

Sports: I feel my body getting strongerI become less tired each time around the track

Behaviors:I will stop eating when I am full

Use of Image Visualization

reduces painhastens healingimproves sports performanceimproves sexual responses &

enjoyment

Take time to quiet your mindCHOOSE WHAT WORKS BEST FOR YOU

Define the following

stress Stressoreustress Distressdefense

mechanisms

The sum of physical & emotional reactions to any stimulus that disturbs the harmony of mind & body

Any physical or psychological situation that produces stress

Stress resulting from pleasant stressors

Stress resulting from unpleasant stressors

i.e. Denial, repression, projection, displacement, reaction formation, rationalization, identification, isolation & dissociation

Stress management

https://www.youtube.com/watch?v=9ZAH-xu_FRQ

The Components of Stress

Environmental (stressors)

Mental Emotional Physiological

• War• Natural disaster• Major life events• Daily hassles• Family/relationship

problems• Demanding job• Sexual abuse• Assault• Personal or family

illness• Chronic anxiety 

• My well- being is threatened

• I’m not sure I have the personal, financial and social resources to make things turn out ok

• Fear• Anxiety• Frustration• Hopelessness• Depression

• Fight or Flight Response (adrenaline release)

• Increase in HR, BP

• Changes in metabolism, waste elimination alertness, sleep, immune function 

  

       

The General Adaptation SyndromeALARM RESISTANCE EXHAUSTION

General Adaptation Syndrome (G.A.S).

ALARMBody’s normal resistance to stress is lowered for the 1st interaction with the stressor

RESISTANCE

Body adapts to continued presence of the stressor

resistance increases

EXHAUSTION

Body loses ability to resist the stressor

Becomes exhausted

“

”

Heavy thoughts bring on physical maladies; when the soul is oppressed so is the body

MARTIN LUTHER

Give Examples of College Student Stressors

Academic Time Environment Social Self Money Tasks of Daily Living

Stress Contributes to Illness

Causes the body to be exhausted, worn down, damaged

Weakens the immune systemMotivates unhealthy behaviors as an attempt to

cope

Warning Signs of Stress

Sleep difficulties (staying awake or restfully sleeping) Eating pattern changes Depression Muscle aches/tightness Headaches Craving comfort food Short temper/irritability

Factors affecting experience of stress

Predictability

Produces less stress than surprises

Personal Control

BELIEF in one’s ability to control situations & not whether control is actually possible

High pressure jobs that have little room to decide how to accomplish tasks have greater stress than those who can control more decisions

Belief in Outcomes

Optimists have less stress than pessimists

Social Support

Sharing physical, emotional or intellectual help in stressful situations helps lessen stress

Common Anxiety Disorders

Social anxiety (social phobia)

Panic disorder

Generalized anxiety disorder

OCD – Obsessive Compulsive Disorder

PTSD – Posttraumatic Stress Disorder

Generalized Anxiety Disorder

Persistent & often non specific worry & anxiety May present without stressor Physical signs: headaches, fatigue, hot flashes, twitching Emotional sign: irritability

Social anxiety

Fear of being observed & evaluated by others in social situations

Panic Disorder

Severe & intense & paralyzing anxiety accompanied by physical symptoms

Physical symptoms similar to a heart attack May manifest without obvious stressor May feel a sense of impending doom or loss of

control

PTSD

Persistent frightening thoughts & memories of a prior traumatic experience

May experience sleep problems, feel detached or numb or easily startled

Sleep Hygiene

Establish regular sleep time Create sleep environment Wind down before going to bed Use bedroom for sleep only Don’t worry in bed Avoid alcohol, caffeine & tobacco Exercise regularly early in the day

Define Sleep Problems

Insomnia Narcolepsy parasomnia

Prolonged inability to fall asleep Extreme tendency to fall asleep

during the day Activities that interrupt restful

sleep Nightmares, sleepwalking

(somnambulism), sleep apnea, RLS (restless leg syndrome

Dreams

Occur during R.E.M (Rapid Eye Movement)

Why dreams/REM?

Brains’ way to grow/process info/remove unnecessary info

Private conversations with ourselves that may be bizarre, dramatic, emotional & exaggerated

Needed to prevent bizarre & psychotic behaviors (sleep deprivation as a means of torture)

Signs of Depression

PsychologicalLack of interest/motivation

Feelings of helplessness

Indecisiveness

Pessimism/hopelessness

Reduced concentration

Irritability

Depressed mood

Preoccupation with oneself

BehavioralCrying spells

Interpersonal confrontation

Anger attack/outbursts

Avoidance of anxiety provoking situations

Social withdrawal

Substance abuse

Suicide attempts/gestures

PhysicalFatigue

Weight changes

Aches/pains

Heart palpitations

Sleep changes

Burning/tingling sensations

Depressive Type Disorders

Major depressionMental state of helplessness, hopelessness & extreme negative outlooks

Negative outlook errors:

• All or none thinking

• Overgeneralizing

• Negative filtering

• Disqualifying the positive

• Negative self talk

Seasonal affective disorderSymptoms appear in fall or winter & disappear in spring

dysthymiaLong-lasting, mild form of depression

How to deal with depression

Establish & achieve simple attainable short term goals Exercise Socialize – but don’t overtalk about how lousy life is Meds – SSRI (selective serotonin reuptake inhibitors) {caution – can

be linked to suicide in young people) Therapy to help minimize negative self talk

Coping – dealing with problems effectively

*Problem Focused

• Key feature = optimism

• Stressful situation is appraised

• Plan for change is devised

• Plan is attempted

Emotion Focused• Stressful situation is

appraised as not immediately changeable & decision is to “roll with it” – wait for opportunity to change it

• Acceptance is facilitated through religious, social contact, helping others, being with nature

Denial/Distance/Give Up • Stressful situation is

appraised as not amenable to change

• Typical response Behaviors

• Overeating

• Oversleeping

• Substance abuse

• Web surfing/video gaming

A mentally healthy person can

Solves problems with little trouble

Deal with stress effectivelyAccept new ideas

Avoid “Overload”

The feeling there are too many demands on your time & energy

Antidotes to overload

Plan ahead Keep a to do list Prioritize tasks Schedule downtime Sleep Don’t “Just do it”

Prioritizing Activity

Create a minimum 10 item to do list Draw this image below your to do list

UR

GENT

 IMPORTANT

YES NO

YES

   

NO

   

Suicide

2nd leading cause of death among college students One of the 10 most frequent causes of death in the US People over 65 make up the largest age group of suicides. Not a disease nor a genetic disorder Not caused by weather or full moons A risk associated with panic disorder, social phobia, PTSD, & bipolar

disorder Refer to hand out: Depression is Worldwide, If a Friend is Considering

Suicide

Adult ADHD/ADD Characteristics

Difficulties: Focusing on activities Organizing Finishing tasks Managing one’s time Following instructions

Being overly restless – “on the go” Perceived as not thinking before acting or speaking

Adult ADD/ADHD

College age students with undiagnosed ADHD generally struggle in school

A biological condition Frontal region of brain differs from those without ADD/HD

As kids, may been labeled as underachievers/lacking intelligence May have damaged self esteem Associated with lower socioeconomic status, frequent job changes,

work difficulties, speeding violations, car accidents, & spousal separations

Treatments: medication, coaching, counseling, healthful living

PDD – pervasive developmental disorder (ASD- autism spectrum disorder)

Group of conditions characterized by varying degrees of communication /social impairments

Not genetic – but developmental ( changes genes after conception)

Theories of cause of PDD or ASD = mercury in vaccines, environmental pollutants on developing brain

Treatment varies

Positive behavioral training

Careful diet & vitamin supplements

Meds to manage energy, focus, seizures, aggression, self injury

Alternative medicine – massage, chelation (removing metals from body

Review 1

Human mind causes changes in body chemistry through thoughts & feelings with positive & negative effects.

Optimal health is achieved when the mind & body communicate harmoniously

Homeostasis = Unconscious regulation of all vital process Disease = disruption of homeostasis or disruption of mind/body harmony Mind/body communicate via ANS – autonomic nervous system

Maintains HR/ BP, blood sugar, temp

Review 2

Hypnosis & meditation can play positive role in healing Belief, faith & suggestion all have power to heal because the mind

can change disturbed body functions & reestablish homeostasis Mental relaxation techniques help maintain/improve health &

wellness Image visualization can be used to reduce anxiety, stress, modify

behaviors& improve performance

Review 3

Psychosomatic illnesses are physical symptoms caused by stress, anxiety & emotional upsets

Somatization disorders are caused by psychosocial problems

Placebo effect is often almost as powerful as drugs in treating illness symptoms

Religious activity is often associate with healthier lifestyle

Review 4

Mental Relaxation techniques help maintain or improve health/wellness

Stress is the disruption of mind-body harmony brought about by trauma, threat to life, obstacles to carrying out daily tasks, accomplishing life goals, or achieving desired changes in life

Stressors are situations and circumstances that cause stress Mental component of stress consists of the interpretation of a

situation as a threatening and the appraisal that one’s personal resources are insufficient to meet the demands of dealing with the stressful situation

Review 5

Physiological components of stress are the fight or flight response and activation of the hypothalamus-pituitary-adrenal axis with consequent secretion of stress hormones, especially, cortisol.

Stress contributes to illness by wearing down the mind/body (G.A.S.), impairing immunity, and fostering unhealthy behaviors

PTSD is a serious medical condition resulting from exposure to traumatic events and near death experiences.

Stress can be reduced by disengaging from stressors, altering perceptions and goals, thereby reducing potential for stress related illnesses

Review 6

Stress can be reduced by techniques that produces peaceful states of being: visualization, medication, exercise, yoga, & just taking it easy.

College student stress includes overload, time pressures, and text anxiety.

Mental health is when your mental functions produce a sense of optimism, vitality, and well being and when your intentional behaviors lead to productive activities ( including healthy behaviors) fulfilling relationships with others and the ability to adapt to change and cope with adversity.

Review 7

Mental illness refers to alterations in thinking, emptions, and or intentional behaviors that produce psychological distress and/or impaired functioning

Mental and emotional health depend on how well individual meet their maintenance and growth needs and cope with situations in which their needs are not met.

People understand their needs by interpreting what they sense from the environment and in their bodies. As they mature, people develop ideas about and learn strategies to meet their emotional needs

Review 8

Emotions tells us whether we are satisfied by and the level of satisfaction from, our experiences, plans, and outcomes of behavior.

Emotional distress occur4s when needs are not met. People cope with this by changing their modes of interaction wit the environment, changing the importance of their unmet needs or changing the distressing feelings

Positive thoughts and emotions, including beliefs in one’s worth (self esteem) and abilities ( self efficacy & agency) motivate people to engage in healthy behaviors and avoid unhealthy ones.

Review 9

Optimism is associated with perceiving negative events as specific, temporary obstacles to be overcome, whereas pessimism is associated with explaining negative events as self-caused, stable, and global.

Counselors, therapists, and others can help clarify the source of emotional distress and find healthy ways to cope with it.

Social support enables individuals to receive resources to help during difficult times

Phobias are exaggerated and often unrealistic fears

Review 10

Anxiety disorders include social anxiety, panic disorder, GAD and OCD.

Depression is characterized by feelings of dejection, guilt, hopelessness, self-esteem, and a focus on the negative

Suicide is the 3rd leading cause of death among 15-24 year olds or all races and genders.

Many signs of depression occur in someone who is suicidal. ADD/HD is a brain condition

Review 11

Unresolved anger and hostility are risk factor for heart disease Sleep and dreams are fundamental to human health. Sleep has 5

stages. REM sleeps, during which dreams occur, happens during the cycle of sleep from deep to lighter stages.

Many people use dreams to help understand and deal with distressing situations and confusing emotions.