1. Three A’s of Positive Aging: Awareness, Attitude, and Adaptation
Donna Amaral PMHCNS- BC

3. Centenarian Study Find Your Tribe Seek a Purpose Move It Eat Smart
Who you hang out with is more important than anything else
Seek a Purpose
Move It
Eat Smart

5. Positive Aging = Quality of Living
Bio-psycho-social-spiritual life-long process that facilitates a feeling of well-being
Possess wisdom and the ability to problem solve and manage uncertainty
Feeling that you are thriving and not just surviving
Feeling empowered to create your own happiness (RICH)
Growing gracefully into gravity.
Feeling fulfilled and able to integrate and accept life experiences.

6. “Life is Difficult” or “Life is a daring adventure” or “Life is like a box of chocolates”
Life is complex
Stress is a part of life
There are many challenges of aging
Experiences through the lifespan influence current behavior
Life gives opportunities to grow, or fail, or both
Perception will influence the aging process
Locus of Control will influence behavior and ability to adapt to challenges

12. Some Challenges to Positive Aging
Stress
Loss
History of Trauma
History of Abuse
Addiction
Health Issues
Pain
Family Problems
Knowledge Gap
Missing Skills
Lack of Resources
Fear
Shame
Depression
Isolation
Loneliness
Negative Relationships
Cognitive Changes
Perception
Resentment
Chronic State of Anger
Attitude

13. Stress Physical, emotional, mental strain or tension
Part of being human
Can help motivate to act and to change
There are external and internal factors that can trigger stress
If not managed can cause physical, emotional, cognitive, behavioral, and relationship problems
Prolonged and chronic stress causes aging

14. Stress and the brain
Continuous stress changes brain size, structure, and function
During stress the Hypothalamus Pituitary Adrenal Axis (HPA) is activated
Cortisol increases getting you ready for action (Fight, Flight, or Freeze)
High levels of Cortisol over long periods of time impact activity in the Amygdala (the emotion center) and increases Fear
This signals the Hippocampus where memory and learning occur
Stress control deteriorates which inhibits the HPA axis which further weakens ability to control stress and cope

15. Stress and the brain Cortisol can cause your brain to shrink in size
There is loss of synaptic connections between neurons
This can cause shrinkage of the Prefrontal Cortex which regulates concentration, decision-making, judgment, and social interaction. (Executive functioning)
This makes it harder to learn things and remember
May lead to more serious Mental Health problems like Depression and Dementia
“ The mind can change the brain to change the mind.”
Rick Hanson Ph.D

17. Think about your thinking Attitude effects stress
Catastrophizing
Personalization
Overgeneralization
Jumping to conclusions/mind reading
Disqualifying the positive
Mental Filtering
Negative self talk
The worrier
Promotes anxiety
The critic
Promotes low self esteem
The victim
Promotes depression
The perfectionist
Promotes stress

19. Adaptation Strategies To achieve mental and behavioral balance between your needs and the demands of life
Finding ways to cope and adjust to aging
Change your thinking as a way to cope and adapt to challenges of aging
Use of The Wellness Triad model
Behavioral Activation
Psychotherapy
Support Groups
Self Compassion

20. Self Compassion
Being compassionate to oneself is associated with emotional well-being and is a robust resilience factor
Being aware of one’s painful experiences in a balanced way without self-judgment
Self criticism is a risk factor for diverse forms of psychopathology (depression, anxiety, PTSD, interpersonal problems)
Are you your own worst enemy, or your own Best Friend?

21. Research
Self Compassion (S-Co) can be a protective factor for PTSD and depression
Combat veterans with higher S-Co showed lower level of psychopathology, better functioning, and fewer symptoms of PTSD
S-Co lower in GAD patients compared with healthy controls experiencing stress
S-Co is associated with less body dissatisfaction, body preoccupation, and less disordered eating
In a study of heterosexual couples S-Co partners described as being more emotionally connected, accepting, and supportive than those lacking S-Co
S-Co associated with intrinsic motivation, goals based on mastery rather than performance, and less fear of failure

22. Research Self Criticism(SC) predicts depression and anxiety
SC in med students predicted depression 2 years later
and in male med students 10 years later in their careers
SC associated with social phobia
SC predicted greater severity in PTSD in male veterans
Holocaust survivors with PTSD scored higher on SC than survivors without PTSD
Sc also distinguished between male and female domestic violence victims with and without PTSD
In eating disorders SC associated with over-evaluation of shape and weight and body dissatisfaction independently of self-esteem and depression
SC associated with loneliness, rejection, and lack of intimacy

23. “Self-compassionate responses to aging”
Batts-Allen, A.,& Leary, M.R., The Gerontologist, April 2014
Research of 121 older adults ( mean age 76.2 years)
Measured self compassion and self esteem
Randomly assigned to write about positive, negative, or neutral age related event and their reactions
Coded for self compassionate themes and emotional tone
Self compassion predicted positive responses to aging and coping with age-related events
Participants with high self compassion thought about events in ways that predicted positive outcomes
Encouraging older adults to be more self compassionate may improve well-being in old age

24. “Self-Criticism and self compassion: Risk and Resilience”
Warren,R., Smeets,E., and Neff, K., Current Psychiatry, December 2016
Study of college students Self Criticism was associated with less progress toward goals, rumination, and procrastination.
Self Compassion is associated with successful goal pursuit and resilience when goals are not met.
S-Co strongly linked to mental health, lower levels of depression and anxiety
Benefits of S-Co come partly from a greater ability to cope with negative emotions.
S-Co enhances positive mind states such as happiness, wisdom, curiosity, and personal initiative and is a powerful way to cope with life challenges

25. Self Compassion Interventions
Write a compassionate letter to yourself daily for one week ( study showing decreased depression)
3 weeks of self compassion meditation training improved body dissatisfaction, body shame, and body appreciation among women with body image concerns, and greater mindfulness, optimism, and self efficacy in female college students
Mindful Self Compassion (MSC) an 8 week group designed to teach S-Co through meditation and daily life practices. The study reported significantly greater self compassion, compassion for others, mindfulness, and life satisfaction, and greater decrease in depression, anxiety, and stress.

26. Self Compassion therapy
S-Co therapy can trigger a grief response or increase anxiety
Explores perceived advantages and disadvantages of self criticism
Presents self compassion as a way to get perceived advantages of self criticism without the disadvantages
Explores what it means to be compassionate to others and what it would be like if they treated self the same way

29. Wellness triad
Balance Between
Relationships
Self Care Work

30. Self Care How do you nurture your Mind Body S
Spirit = love, joy, awe, connection, peace, gratitude