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H OW D O W E B ALANCE O UR E MOTIONAL R ESPONSES ? Living Well, Despite the Challenges Southern University at New Orleans Universities Rebuilding America.

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Presentation on theme: "H OW D O W E B ALANCE O UR E MOTIONAL R ESPONSES ? Living Well, Despite the Challenges Southern University at New Orleans Universities Rebuilding America."— Presentation transcript:

1 H OW D O W E B ALANCE O UR E MOTIONAL R ESPONSES ? Living Well, Despite the Challenges Southern University at New Orleans Universities Rebuilding America Partnerships U.S. Department of Housing & Urban Development George Amedee, Ph.D., Project Director Authors Julianna Padgett, Ph.D., LCSW Harry J. Doughty, MSW, GSW

2 M ODULE III L EARNING O BJECTIVES After completing Module III, participants/views should be able to understand: Cortisol and endorphins which contribute to our experience and handling of stress. Lifestyle behaviors and attitudes to balance cortisol and endorphins How we build our resilience

3 C ORTISOL A necessary hormone secreted by the adrenal glands that can be harmful if overproduced in response to any kind of physical, emotional or psychological stress.

4 H OW D O W E B ALANCE O UR E MOTIONAL R ESPONSES ? Two substances our body produces are the key Cortisol & Endorphins Adapted from Global Facilitators Service Corps

5 C ORTISOL When you, get angry for example, your body releases stress hormones - adrenaline and cortisol- into your bloodstream. These hormones can increase heart rate and blood pressure, suppress your immune system, weaken your health, and damage your arteries, which can result in chest pains or sometimes heart attacks.

6 W AYS W E G ENERATE E XCESSIVE C ORTISOL Physically Nutritional imbalance Smoking (directly or indirectly) Excessive use of alcohol Socially Arguments Telling and hearing lies Negative Recognition “Stuck” Relationships Excessive competition Mentally Negative thoughts Repression of emotions Stubbornness or Inflexibility Mockery and belittlement Spiritually Magical Thinking Dependence Escapism Excessive proselytism

7 Negative Ways We Use to Cope with Stress Often Produce Excessive Cortisol AlcoholDrink to change mood: use alcohol as your friend DenialPretend nothing is wrong: ignore the problem DrugsAbuse medications and/or take illegal drugs EatingEat food to console you: binge/diet Fault-findingHave a judgmental attitude: complain and criticize IllnessDevelop headaches, nervous stomach IndulgingStay up late, sleep in, buy on impulse PassivityProcrastinate: wait for a break RevengeGet even: talk mean or sarcastically StubbornnessBe rigid: demand your way TantrumsYell, mope, pout, swear, throw things, drive recklessly TobaccoSmoke to relieve tension, smoke to be “in” or adult WithdrawalAvoid the situation, skip school or work, keep your feeling to yourself WorryingImagine the worst, play the “what if” game ChangingChange jobs, residences, spouses, having unnecessary surgery Self-AbuseCutting, picking at skin Note any of your ways

8 H OW DO Y OU P RODUCE C ORTISOL ? Make a list of any other of your stressful, negative thoughts or actions that may produce excessive cortisol:

9 A chemical substance that creates feelings of well-being and stimulates the immune system. E NDORPHINS

10 H OW TO G ENERATE E NDORPHINS Physically Exercise Massage and touching Orgasmic sexual relations Deep Breathing Balanced Diet Socially Dialogue Family Networks Give and receive positive unconditional “strokes” Participation and Consensus Good friends Mentally Smiling and laughing Positive Thinking Alpha-stimulating relaxation Using creativity Flexibility Spiritually Prayer and meditation Connecting with Nature Singing and Dancing Giving to Others Living Your Values

11 Positive Coping Strategies that Produce Endorphins Interpersonal AssertivenessState your needs and wants; learn to say “no” AffirmationBelieve in yourself; trust others ExpressionShow and share your feelings ContactMake new friends; touch; listen to others LimitsDevelop your personal boundaries; accept your own limits; drop some involvements; accept others limits LinkingShare problems with others; ask for support Mental Problem-solvingAttack the problem not the person; seek help if necessary Time managementWork smarter than harder; focus on priorities OrganizingDo not let things pile up; make order; do not get side-tracked Life planningSet clear goals; plan for the future Re-labelingChange perspective; change dysfunctional thoughts ImaginationAnticipate the future; look for the humour; practice guided imagery for relaxation Note things you do

12 Physical How We Can Produce Endorphins ExercisePursue physical fitness; walk, jog, swim, bike RelaxationLearn gross motor relaxation: tense and relax the muscles; learn yoga; take a warm bath; get a massage; breathe slowly and deeply Self-careStrive for self-improvement; look your best; keep neat and clean NourishmentEat healthy; limit fatty foods and alcohol BiofeedbackListen to your body; know your physical limitations; get enough rest BalancingBalance time at work and at home Conflict resolutionLearn to communicate, to accommodate, to compromise, to negotiate CooperationFamily members share in household responsibilities TogethernessTake time to be together; build family traditions, express affection FlexibilityStay open to change; take on new family roles Esteem-buildingFocus on personal strengths; build good family feelings NetworkingMake use of community resources; develop friendships with other families Note things you do

13 Diversions HobbiesDevelop interests; gardening, painting, writing, fishing LearningTake a class; read; join a club GetawaysSpend time away from home and work; see a movie; daydream MusicListen to music; sing; play an instrument PlayPlay with your child; go out with a friend; play a game or sport WorkTackle a new project; volunteer Spiritual MeditationSet sometime each day for reflection and thought; WorshipShare beliefs with others SurrenderLet go of problems; let go of the past; learn to live with the situation PrayerConfess; ask forgiveness; pray for others; give thanks FaithFind a purpose and meaning; trust in your beliefs CommitmentTake up a worthy cause; invest yourself meaningfully Note things you do

14 H OW D O Y OU P RODUCE E NDORPHINS ? Make a list of your other positive, supportive thoughts and actions that may produce endorphins.

15 R EMEMBER, IT ‘ S A C ONSTANT B ATTLE Our attitudes, thoughts, feelings and behaviors can generate Endorphins and Cortisol. Endorphins and Cortisol destroy each other. Therefore it is not enough to just lower Cortisol or raise Endorphins. Both must be done simultaneously.

16 W HAT ELSE ? What are things you want to do that will decrease Cortisol and increase Endorphins?

17 A RE Y OU R ESILIENT ? Our resilience keeps us going and gives us the ability to thrive, mature, and learn in the face of difficult circumstances. Resilience uses all our resources: biological, psychological, and environmental.

18 Resilience allows you to experience post traumatic GROWTH!

19 R ESILIENCE REQUIRES THAT WE HAVE GOOD RELATIONSHIPS, CAN PROBLEM SOLVE, HAVE POSITIVE SELF - IDENTITY AND A STRONG SENSE OF PURPOSE.

20  I'm able to adapt to change easily.  I feel in control of my life.  I tend to bounce back after a hardship or illness.  I have close, dependable relationships.  I remain optimistic and don't give up, even if things seem hopeless.  I can think clearly and logically under pressure.  I see the humor in situations, even under stress.  I am self-confident and feel strong as a person.  I believe things happen for a reason.  I can handle uncertainty or unpleasant feelings.  I know where to turn for help.  I like challenges and feel comfortable taking the lead. S IGNS OF P ERSONAL R ESILIENCE.

21 T RACK YOUR R ESILIENCE & G ROWTH What has changed in your life since Katrina & Rita? Which of these changes have been positive? Which have been difficult?

22 T RACK YOUR RESILIENCE & G ROWTH What have you learned about yourself? What have you learned about your family? What have you learned about your city? What have you learned about your country?

23 T RACK YOUR R ESILIENCE & G ROWTH What are you doing with this new knowledge? What will you do?

24 Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive. Howard Thurman

25 E DITED BY Stephanie Jordan Project Coordinator SUNO-URAP May 2009


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