1. Stanley British Primary School December 10, 2015

2. (303) 518-7566 Insightsandoptionsllc@hotmail.com http://Therapists.PsychologyToday.com/rms/71427

3. Objectives Review the concept of stress Review Personal Balance Plan Identify areas in life that need changing Learn about mindfulness

4. What is stress? The body’s response to a demand Physical Emotional Psychological

5. Types of stress Positive Short term Motivates May feel exciting Improves productivity Improves performance Is pleasant Is beneficial Focuses energy Sharpens the mind Negative Can be harmful Drains energy reserves Causes emotional depression Suppresses immune system Builds over time Can lead to mental & physical problems Can change the way a person thinks

6. Where stress comes from Too many changes Too high expectations Too much responsibility Too much information provided

7. Stress Factor 1 Individual perception of stress Determines the effects on a person

8. Stress Factor 2 Personal and family resources Time Skill Financial resources Family Resources

9. Stress Factor 3 Social support Relationship with family, friends, community Access to professional resources

10. The Big 5 of Mental Processing Expectations / Self-Fulfilling Prophecy Anger Controlling & Perfectionist Behavior Self-Talk Mental Imagery / Visual Imagery Johnson, 2004

11. Expectations / Self-Fulfilling Prophecy What you believe will happen next can influence behavior / outcome Study - 112 entry-level accountants Scored highest on job performance from supervisors Belief in ability was stronger predictor of job performance than skill level Study – African American students tested after Obama elected Pre-test  Underachieved related to Caucasian peers Post-test  Performance gap that originally existed disappeared Negative expectations increase anxiety and stress Strategies: Identify goals for change Face challenges with optimism and a positive attitude

12. Mental Imagery / Visual Imagery Expectations come from past experiences You also develop an accompanying mental picture and internal dialogue The mental imagery can elicit emotional and physiologic responses Negative increases anxiety and stress reactions Positive minimizes the effects of life stressors and increases effective coping Strategies: Positive mental / visual imagery

13. Self-Talk The internal dialogue a person carries on with the self Has a similar influence to that of mental imagery Negative mental imagery and self-talk can result in anxiety and psychosomatic symptoms Positive mental images and self-talk encourages self- confidence, effective coping, and a general feeling of well-being Strategies: Awareness of negative self-talk Cognitive restructuring / reframing

14. Controlling & Perfectionist Behavior Perfectionism ↔ unrealistic expectations Controlling & perfectionist behaviors frequently are an effort to avoid trauma, pain, conflict, the unknown, or feelings of uneasiness & inadequacy Placing unrealistic expectations on others = controlling behavior Strategies: Develop realistic expectations Accept that you have no control over others’ behavior

15. Anger Normal, healthy vs. damaging Angry behavior results in low self-worth and poor interpersonal relating Chronic anger / hostility Related to development or exacerbation of a number of physical symptoms, illnesses and diseases Stuck in an emotional state Strategies: Choose how you evaluate a situation! Use coping tools, such as mindfulness

16. Review Personal Balance Plans

17. Do you need to simplify your life?

18. Mindfulness Paying attention to something, in a particular way, on purpose, in the present moment, non-judgmentally. (Kabat-Zinn, 2003)

19. Mindfulness Skills Mindfulness Emotion Regulation Interpersonal Effectiveness Distress Tolerance

20. Mindful Eating

21. Update Personal Balance / Self Care Plan