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© 2007 McGraw-Hill Higher Education. All rights reserved.
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PART IIIntroduction
© 2007 McGraw-Hill Higher Education. All rights reserved.
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PART II: Introduction Everly and Benson’s Disorders of
Arousal Model: The most comprehensive analysis of the mechanisms of the stress-disease process
Potential stressors trigger limbic system arousal (can become Limbic Hypersensitivity Phenomenon, or LHP)
Limbic arousal triggers neurological, neuronendocrine, and endocrine stress axes
Overstimulation of those axes triggers stress arousal (can become arousal disorder)
© 2007 McGraw-Hill Higher Education. All rights reserved.
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PART II: Introduction (cont’d) Everly and Lating (2002) used
Everly and Benson’s model to identify the three key elements of arousal that characterize the stress response and are precursors to stress-related disease development Increased neurotransmitter arousal
and activity Increased neuromuscular arousal Increased negative cognitive
arousal
© 2007 McGraw-Hill Higher Education. All rights reserved.
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PART II: Introduction (cont’d) Linked together, these three key
elements initiate and sustain the stress response
A comprehensive model for coping with stress needs strategies to break this chain and start the relaxation response
The stress management strategies of the Five Rs of Coping with Stress Model combat one or more of the three levels of arousal identified by Everly and Lating
© 2007 McGraw-Hill Higher Education. All rights reserved.
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PART II: Introduction (cont’d) The Five Rs of Coping with Stress
Model Rethink Reduce Relax Release Reorganize
A synergistic effect occurs when all five work together simultaneously
© 2007 McGraw-Hill Higher Education. All rights reserved.
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Chapter 7Rethink: Changing the Way You View Things
© 2007 McGraw-Hill Higher Education. All rights reserved.
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Overview This chapter
Introduces the first of the Five Rs of Coping with Stress: Rethink
Explains how values guide us in setting goals for life, in stress management and purposeful living
Introduces two ABCDE techniques and Japanese psychotherapy techniques for rethinking
Discusses the role of enjoyment in our lives and in stress management
© 2007 McGraw-Hill Higher Education. All rights reserved.
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Outline
Rethinking your perspective on the world and the way you view stressors
Purposeful living and goal setting Putting things in their proper
perspective Reducing stress by enjoying life more Changing perspective by slowing the
pace of your life
© 2007 McGraw-Hill Higher Education. All rights reserved.
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Outline (Cont’d)
Becoming more logical and optimistic in your thinking
Using Ellis and Harper’s ABCDE Model for logical thinking
Learned optimism and Seligman’s ABCDE Model
Using Japanese psychotherapies for rethinking
Rethinking road rage
© 2007 McGraw-Hill Higher Education. All rights reserved.
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Rethinking Your Perspective on the World
Most of our stress is determined by the way we view the world in general potential stressors in particular
Often, our appraisal of potential stressors and the emotions aroused by them is inaccurate (based on a distorted world view or faulty thinking)
© 2007 McGraw-Hill Higher Education. All rights reserved.
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Rethinking Your Perspective Your perspective: your big
picture of how the world and people in it should be
There are many ways to change one’s perspective for the purpose of reducing stress
© 2007 McGraw-Hill Higher Education. All rights reserved.
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Knowing What You Value Our values are the mirror of
our personalities Values clarification: a three-
part process Prizing beliefs and behaviors Choosing beliefs and
behaviors Acting on beliefs
© 2007 McGraw-Hill Higher Education. All rights reserved.
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Using Daily Life Criteria to Rethink Your Perspective
Daily Life Criteria (DLC): our standards for living life well (Anderson & Krech, 1996)
Usually concrete activities that are done on a daily basis
The more people live in concert with their DLC, the less stress they will experience because they are being true to their values
© 2007 McGraw-Hill Higher Education. All rights reserved.
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Whose Life Is It Anyway? Most people are caught up in living
someone else’s life Being out of control is being less
hardy and stress resistant Pulling one’s own strings
Having an internal locus of control Resisting being swayed by others Making your own plans and decisions,
based on a rational assessment of issues
Not buying into illogical assumptions about potential stressors
© 2007 McGraw-Hill Higher Education. All rights reserved.
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Purposeful Living and Goal Setting Purposeful living: having a purpose
that meshes with who you are, your values, and your daily life criteria
Goals should be realistic Small Manageable Achievable
Goals should have measurable objectives
© 2007 McGraw-Hill Higher Education. All rights reserved.
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Expecting and Embracing Change
“The only constant in life is change.” Understanding that life is constantly
changing will help us accept change and rethink it as a potential stressor
To thrive (not merely survive), we must adapt to change or be left behind
Hardy people embrace change, adapt to it, and thrive under changing circumstances (Kobassa et al.)
© 2007 McGraw-Hill Higher Education. All rights reserved.
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Putting Things in Proper Perspective Realize you are not the center
of the universe Accept the fact that you
cannot plan for and control everything
Appreciate the humor in life One must develop three humor
skills (Metcalf & Felible)
© 2007 McGraw-Hill Higher Education. All rights reserved.
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Embracing the Absurdity of Difficult Situations
Humor skill #1: Accepting absurdity
This will let you escape from the center of the universe
© 2007 McGraw-Hill Higher Education. All rights reserved.
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Focusing on the Bright Side We can learn something from even
the most absurd or painful situations if we allow ourselves to.
We need to acknowledge that life is tough and then move on
© 2007 McGraw-Hill Higher Education. All rights reserved.
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Taking Yourself Lightly But Your Work/Problem Seriously
The second of Metcalf and Felible’s three humor skills
It exemplifies grace and modesty It is characterized by a humble
attitude and a proper perspective
© 2007 McGraw-Hill Higher Education. All rights reserved.
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Having a Sense of Joy in Being Alive
The third of Metcalf and Felible’s three humor skills
Near-death experiences can provide a changed perspective and appreciation for being alive
© 2007 McGraw-Hill Higher Education. All rights reserved.
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Putting Humor Into Your Life Humor helps us go with the flow Its root is umor, Latin for fluid,
like water. It is physiologically impossible
to be laughing and stressed at the same time
© 2007 McGraw-Hill Higher Education. All rights reserved.
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Reducing Stress by Enjoying Life More
Many have forgotten that we need and deserve to have fun
Most other cultures take midday breaks or longer vacations
Work has become the end rather than the means
© 2007 McGraw-Hill Higher Education. All rights reserved.
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Changing Perspective by Slowing the Pace of Your Life
The pace of life affects the quality of life Living life too fast doesn’t allow
one time to enjoy it Stop (or at least slow down) and
smell the roses
© 2007 McGraw-Hill Higher Education. All rights reserved.
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Working With Your Attention One of the best ways to slow our
pace and change our perspective on life is to slow our thinking down
Kabat-Zinn (2005) invented the Mindfulness-based approach to stress management: Be fully in the present
© 2007 McGraw-Hill Higher Education. All rights reserved.
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The Costs of Misdirected Attention Krech (2000) listed costs associated with
misdirected attention: Psychological suffering Making mistakes Increased safety risks Oversensitivity to changes in the body Not appreciating the support of others Boredom/lack of interest Not noticing what needs doing Forgetfulness Wasting time Causing unnecessary trouble to others
© 2007 McGraw-Hill Higher Education. All rights reserved.
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Potential Problems With Multitasking
It can cause unnecessary trouble for yourself and others
It can become your unintentional standard operating procedure and you don’t realize it
© 2007 McGraw-Hill Higher Education. All rights reserved.
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Rethinking the Way You View Stressors Illogical thinking about potential
stressors and our ability to cope with them is the single greatest cause of stress today Blowing things out of proportion Misunderstanding the potential
consequences
© 2007 McGraw-Hill Higher Education. All rights reserved.
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Becoming More Logical and Optimistic in Our Thinking
Most of our stress is caused by what we think about things
Stressors are just “potential stressors” until we tell ourselves that we can’t cope with them
The first step in controlling stress is controlling illogical thinking
© 2007 McGraw-Hill Higher Education. All rights reserved.
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Rational Emotive Behavior Therapy (REBT)
Underlying premise: People or things do not cause us stress—our illogical beliefs and irrational self-talk do
REBT techniques revolve around understanding our illogical beliefs replacing them with more rational
thoughts
© 2007 McGraw-Hill Higher Education. All rights reserved.
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Using Ellis and Harper’s ABCDE Model to Think More Logically
Activating event Belief system Consequences Dispute Effects
© 2007 McGraw-Hill Higher Education. All rights reserved.
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Using Seligman’s Learned Optimism to Think More Logically
Seligman’s ABCDE model for coping with stress and emotional problems is based on a person’s “explanatory style” Certain explanatory styles are
more stressful than others Pessimism is central to a
stressful explanatory style Key to managing stress is
learning to be more optimistic
© 2007 McGraw-Hill Higher Education. All rights reserved.
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Seligman’s ABCDE Model for Coping With Stress and Emotional Problems
A – Adversity B – Beliefs C – Consequences D – Distraction or Dispute E – Energization
© 2007 McGraw-Hill Higher Education. All rights reserved.
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Learning to Argue with Yourself
Seligman offers four things to look for when disputing your Bs: Evidence Alternatives Implications Usefulness
© 2007 McGraw-Hill Higher Education. All rights reserved.
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Where East Meets West: Using Morita and Naikan Therapies to Rethink How We View
Potential Stressors
Working on changing illogical, irrational, pessimistic thoughts works well with certain potential stressors but not all
When potential stressors trigger very strong emotions (e.g., anger, hate) or when you are unable or unwilling to take the time to analyze and categorize your thoughts and feelings, Japanese therapies might work better
© 2007 McGraw-Hill Higher Education. All rights reserved.
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How to Co-Exist with Painful Thoughts and Feelings
Accepting reality for what it is implies two things: You accept whatever thoughts and
unpleasant feelings you are experiencing You accept that experiencing painful and
troubling thoughts and feelings is part of being human
Then focus on some purposeful work Also, experience neurotic moments—
don’t view yourself as being a neurotic
© 2007 McGraw-Hill Higher Education. All rights reserved.
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Shifting Your Attention to Manage Stress
Krech (2002) believes the best way to shift attention off yourself is engaging in productive labor that involves large muscle groups working at a moderate to fast pace in non-repetitive activities; for example, basketball chopping firewood gardening
© 2007 McGraw-Hill Higher Education. All rights reserved.
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Using Self-Reflection to Manage Stress
Naikan self-reflection: an excellent way to change your perspective on your stressors
Sometimes changing your perspective on a stressor can change your stressful appraisal of it
Shifting your focus off yourself and your needs can let you put yourself in others’ shoes, to imagine what it’s like for them
© 2007 McGraw-Hill Higher Education. All rights reserved.
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Combining Positive Self-Talk with Morita and Naikan Techniques
Arugamama: the Japanese principle of accepting life as it is
Your self-talk will reflect this perspective if you agree with the premise
It is consistent with arugamama to substitute more logical and rational thinking using the two ABCDE techniques
© 2007 McGraw-Hill Higher Education. All rights reserved.
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Changing Our Perspective by Rethinking Road Rage: Anger on the
Highway Angry feelings often persist long
after their source has disappeared Road rage is a good example of the
effects of mismanaging anger Road rage: a stress reaction
characterized by feelings of extreme impatience, anxiety, and intense anger while driving a vehicle
© 2007 McGraw-Hill Higher Education. All rights reserved.
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Using Rational Thinking and Japanese Psychology to Rethink Road Rage
Managing your inner anger and rethinking road rage Acknowledge that you are angry and identify
the response Accept your anger Target the source of your anger Do not give in to uncontrolled venting of anger Dissipate anger in a healthy way
Shift your attentionGet physicalReplace illogical beliefs and negative self-talk
with ones that accept reality as it isDeal with anger promptly
Become pro-active in your anger management