1. Akira Kaede/Getty Images Chapter 12 Reorganize: Becoming More Stress-Resistant by Improving Your Health McGraw-Hill/Irwin Copyright © 2012 by The McGraw-Hill Companies, Inc. All rights reserved.

2. Akira Kaede/Getty Images 12-2 A Lifestyle-Based Approach to Coping nStress does not occur in a __________ uStress has as much to do with our general level of functioning as it does with the stressor itself uWhen we are functioning inefficiently, we have fewer resources to help us manage stress uMove toward optimal functioning uMove toward high-level health and stress management

3. Akira Kaede/Getty Images 12-3 Reorganizing nTo reorganize is to take a lifestyle-based approach to coping with stress uIt is stressor preventive in nature uIt is aimed at improving your overall health level to be more stress-resistant uKobassa et al. found that hardy people use hardy health practices such as Fregular exercise Fgood nutrition Frelaxation

4. Akira Kaede/Getty Images 12-4 Moving Toward Optimal Functioning nThe ___________of moving toward optimal functioning is as important as the _______ you achieve nDuring any given stress transaction, your ability to appraise a potential stressor is influenced by your general level of wellness across all six dimensions of health nBe patient and self-forgiving in this journey

5. Akira Kaede/Getty Images 12-5 A Two-Pronged Model for Reorganizing Our Health nReorganizing is done in response to some perceived lifestyle shortcoming nSometimes it’s best to approach the deficiency head on (be ____________) nOther times, when we can’t change the situation (at least right now), an __________ approach helps us reorganize our thoughts

6. Akira Kaede/Getty Images 12-6 Reorganizing the Environmental Dimension of Health nStrengthen the micro environment (our immediate environment: home, work place, community, campus) nStrengthen the macro environment (the world at large, the global community) nBeing proactive and taking concrete steps to reorganize aspects of your environment helps you assume some degree of control over your life

7. Akira Kaede/Getty Images 12-7 A Problem-Focused Approach to Reorganizing the Micro Environment nMany problem-focused approaches to coping involve altering one’s environment nEmploy both short- and long- term reorganizing strategies to change environmentally-based stressors

8. Akira Kaede/Getty Images 12-8 Reorganizing the Occupational Dimension of Health nMost Americans who work full-time spend close to 50 hours a week at their worksites nReorganizing the occupational dimension has two aspects uImproving the physical work environment uImproving your communications with bosses, coworkers, and associates nThe first step: assessing areas that can be strengthened

9. Akira Kaede/Getty Images 12-9 A Problem-Focused Approach to Reorganizing the Occupational Environment nTo improve the physical work environment: uBe proactive in monitoring compliance with NIOSH health and safety standards FConsider working through an employee union if there is one FContact NIOSH directly to report suspected violations uUse protective devices (e.g., noise/glare reducers) uSuggest products that conform to ergonomic guidelines

10. Akira Kaede/Getty Images 12-10 A Problem-Focused Approach to Reorganizing the Occupational Environment (Cont’d)  To improve your communications with bosses, coworkers, and associates:  Take responsibility for expressing your concerns or clearing up misunderstandings before they escalate into stressors  Use “I” language and verbal assertiveness techniques consisitently.

11. Akira Kaede/Getty Images 12-11 An Emotion-Focused Approach to Reorganizing the Occupational Environment nWhen you are not able to change work place situations or relationships now or in the immediate future, understand and co-exist with the emotions associated with them by assessing uhow important they are in relation to the bigger picture of your life uhow they mesh with what you value, your life purposes, and your daily life criteria for happiness uwhether they are even worth reorganizing

12. Akira Kaede/Getty Images 12-12 Reorganizing the Social Dimension of Health nSocial relationships provide connections to other people that add richness and depth to our lives nIt is in relationships with others that we most fully develop our potential as people nSocial support networks help us cope with unanticipated problems and prevent potential stressors from becoming actual stressors

13. Akira Kaede/Getty Images 12-13 A Problem-Focused Approach to Reorganizing the Social Dimension nEvaluate your social networks and support uTake steps to shore up any weaknesses uBuild on the strengths that already exist

14. Akira Kaede/Getty Images 12-14 An Emotion-Focused Approach to Reorganizing the Social Dimension nOur social support network can also be a source of stress nSocial embeddedness and support require an investment of time and energy nThe same people and groups who support us often stir up strong emotions within us nOnce again, assess what is really important in your life

15. Akira Kaede/Getty Images 12-15 Strengthening the Spiritual Dimension of Health nSpirituality: a sense of interconnectedness with something beyond the self nIt is not unusual for people to feel both a belief in a divine power and a sense of interconnectedness with other living things, nature, etc.

16. Akira Kaede/Getty Images 12-16 A Problem-Focused Approach to Reorganizing the Spiritual Dimension nIf you have lost faith in life and your fellow humans, one way to cope with this and at the same time strengthen your spiritual well-being is to take action nUse your faith community’s outreach programs to serve others (a way to co-exist with troubling doubts and emotions while engaging in productive work)

17. Akira Kaede/Getty Images 12-17 An Emotion-Focused Approach to Reorganizing the Spiritual Dimension nNaikan self-reflection (though not a spiritual activity per se) is an excellent way to help you become aware of your interconnectedness to others in your life nIt can help you become more grateful for the role they’ve played in your life nNaikan’s three questions can shed light on troubling thoughts and emotions about people in your life to help defuse them as stressors

18. Akira Kaede/Getty Images 12-18 Reorganizing the Intellectual Dimension of Health nThe ability to separate ____ from _______ depends on our knowledge nDevelop a commitment to thinking clearly and using reason and logic to guide you nBecome a life-long learner

19. Akira Kaede/Getty Images 12-19 A Problem-Focused Approach to Strengthening the Intellectual Dimension nKeep up with the literature in your area of interest nJoin and take an active role in professional organizations related to your discipline or area of interest nJoining committees and holding organizational positions provides another form of hands-on learning and networking nApply what you’ve learned in the classroom to real-world situations

20. Akira Kaede/Getty Images 12-20 An Emotion-Focused Approach to Strengthening the Intellectual Dimension nMake the transition from being a passive recipient of knowledge to an active seeker of it on a lifelong basis nUse continuing education programs to learn more about things that appeal to you nRetain your intellectual curiosity—it can help you maintain a vibrancy that can stay with you throughout your adult and older adult years

21. Akira Kaede/Getty Images 12-21 A Problem-Focused Approach to Strengthening the Emotional Dimension nBecome more mindful of anxious feelings when they arise nAccept these feelings nTell yourself that you can co-exist with them and still be productive nBe completely prepared for a task that makes you feel anxious nUse simple relaxation techniques before beginning the task nRemind yourself that you can do the task despite being anxious

22. Akira Kaede/Getty Images 12-22 An Emotion-Focused Approach to Strengthening the Emotional Dimension nTrying to eliminate or reduce troubling emotions nBase this on the premise that you can modify or eliminate troubling emotions by dealing with the thoughts that they revolve around nBy learning to think more logically about a stressor, you reduce the likelihood that troubling emotions associated with it will arise in the first place

23. Akira Kaede/Getty Images 12-23 Reorganizing the Physical Dimension of Health nRealize that many of the benefits of physical activity, exercise, and fitness take a couple of months to take effect nMake physical activity, exercise, and healthy eating part of your daily lifestyle nUnderstand that making physical activity, exercise, and healthy eating part of one’s daily lifestyle is easier for some than for others

24. Akira Kaede/Getty Images 12-24 A Problem-Focused Approach to Strengthening the Physical Dimension nHave a plan for at least one indoor and one outdoor physical activity for each season nIdentify activities that are fun (or potentially fun)

25. Akira Kaede/Getty Images 12-25 An Emotion-Focused Approach to Strengthening the Physical Dimension nNegative emotions about physical activity, exercise, and healthy eating often contribute to their discontinuance nActivity and eating patterns are among the hardest habits to change nOften attempts to change are accompanied by a pessimistic or cynical attitude

26. Akira Kaede/Getty Images 12-26 Wellness and Coping nTo start controlling your stress, use the Five Rs of Coping to improve your level of functioning across all six dimensions of health and wellness nA commitment to wellness and stress management means a commitment of time and energy to a chosen lifestyle nMake wellness and stress management core values