1. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images Chapter 11 Reorganize: Becoming More Stress-Resistant by Improving Your Health

2. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images Overview nThis chapter uIntroduces the fifth and final of the Five Rs of Coping—Reorganize—and explains how a lifestyle-based approach to coping with stress combines the use of all five lines of defense against stress and also both problem-focused and emotion-focused approaches across six dimensions of health and wellness uDiscusses how using the hardy health habits and the five strategies together complement each other synergistically

3. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images Outline uThe importance of a lifestyle-based approach to coping that intentionally moves us toward optimal functioning in six health and wellness dimensions

4. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images Outline (Cont’d) uThe six health and wellness dimensions: Fthe environmental/occupational dimension Fthe social dimension Fthe spiritual dimension Fthe intellectual dimension Fthe emotional dimension Fthe physical dimension

5. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images Outline (Cont’d) uUsing a strategy-based two-pronged approach to reorganizing each dimension of health and wellness: FProblem-focused FEmotion-focused uMove toward optimal functioning by linking hardy health practices and the Five Rs of Coping strategies together and practicing them on a daily basis

6. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images uThis creates a synergistic effect against stress (and toward wellness and coping) Outline (Cont’d)

7. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images A Lifestyle-Based Approach to Coping nStress does not occur in a vacuum 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

8. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images 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

9. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images Moving Toward Optimal Functioning nThe journey (process) of moving toward optimal functioning is as important as the results 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

10. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images 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 problem-focused) nOther times, when we can’t change the situation (at least right now), an emotion- focused approach helps us reorganize our thoughts

11. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images 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

12. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images 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

13. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images An Emotion-Focused Approach to Coping With the Macro Environment nA common macro environmental stressor: terrorism uIf the threat of terrorism becomes chronic, defuse it by changing your illogical thoughts and co-existing with the emotions associated with them uUse Ellis & Harper’s ABCDE technique

14. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images An Emotion-Focused Approach to Coping With the Macro Environment ( Cont’d) nUse Morita Therapy to re-direct your attention to productive work nCo-exist with strong feelings by reminding yourself that they will dissipate with time

15. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images 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

16. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images 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

17. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images 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.

18. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images 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 nUse Ellis & Harper’s ABCDE Model to reorganize

19. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images 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

20. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images 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

21. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images 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

22. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images 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.

23. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images 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)

24. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images 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

25. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images Reorganizing the Intellectual Dimension of Health nThe ability to separate fact from fiction depends on our knowledge nDevelop a commitment to thinking clearly and using reason and logic to guide you nBecome a life-long learner

26. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images 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

27. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images 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

28. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images Reorganizing the Emotional Dimension of Health nInvolves becoming more emotionally hardy (developing emotional toughness) nMental toughness: learning how to co-exist with troubling emotions while being productive nMoritists argue that understanding the origin of our emotions isn’t necessary for learning how to co-exist with them nTwin goals: uBecome more mindful of your emotions uLearn how to co-exist with them

29. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images 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

30. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images 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

31. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images An Emotion-Focused Approach to Strengthening the Emotional Dimension (Cont’d) nUse Ellis & Harper’s ABCDE Model nKey to emotion-focused approaches to improving emotional well-being are uusing them consistently ukeeping reminding yourself that it is normal to experience troubling emotions ubecoming more mindful of them uaccepting them as setting the stage for being able to co-exist with the troubling emotions and doing what needs to be done

32. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images 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

33. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images 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)

34. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images 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 nUse Seligman’s ABCDE Model when you find yourself lapsing

35. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images 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

36. © 2007 McGraw-Hill Higher Education. All rights reserved. Akira Kaede/Getty Images Chapter 11: Reorganize: Becoming More Stress-Resistant by Improving Your Health nSummary