Download - life skills for stress, health & wellbeing
goals for the first evening
to get an overview of the whole course & relate it to your own personal goals
to be clear about the specific “home work” you want to focus on for the rest of the week
to introduce autogenic training, physical exercise, autonomous motivation, & skilful goal setting
main components of the journey
basic skills: exercise, diet, weight, alcohol, smoking, sleep
meditation: autogenic training, applied relaxation, visualisation, mindfulness, compassion
wellbeing: positive emotions, self-determination, happiness
relationships, emotional intelligence, social networks
your personal goals
what are your personal goals for this course - how will you know if you’ve attained them?
what do you think are the main personal obstacles to achieving your goals?
how do you reckon you can best tackle these personal obstacles?
assumptions & rules of the journey
skills learning
active involvement
support
confidentiality
first four sessions of the course
autogenic training
physical exercise
diet
weight
motivation
self-determination
goal setting
stages of change
autogenic training
background: developed by Dr Johannes Schultz, a Berlin based neurologist and psychiatrist, in the early 1900’s from interviews with good hypnotic subjects.
Luthe W & Schultz JH Autogenic Therapy: Volume I, Autogenic MethodsNew York: Grune & Stratton, 1969
a typical exercise: first scan the body from feet to head checking for any obvious areas of tension; then go through the specific autogenic focuses; then “cancel”.
major aim: to develop a method that went beyond the passivity & dependenceso often found in hypnosis. To hand the power and control back from therapistto subject - hence “auto-genic” or “self-generated”.
four aspects of helpful inner focus
reducingnegative
states
nourishing positive states
exploring &
processing
encouragingmindfulness
fight or flight response
increased metabolic rate increased heart rate rise in blood pressure blood flow to voluntary
muscles breathing quickens tendency to sweat brain wave changes, etc.
the adrenaline, “war time” response
the relaxation response
decrease in metabolic rate slowing of the heart blood pressure decreases blood flow to digestion and
the body surface breathing slows & deepens immune system enhanced changes in brain activity,
etc.
the “peace time” rest & recovery response
relaxation response & metabolism
Benson H with Klipper MZThe Relaxation Response
London: Collins, 1977
average decreases of 10-20%
after just a few minutes
but decreases of over 60%are achievable
Benson H, Malhotra MS et alThree case reports of themetabolic & EEG changesduring advanced Buddhist
meditation techniquesBehav Med 1990;16:90-5
the crucial balancing skill
focus
attention
release
letting go
remember: specific sensations such as heaviness are unimportant but balancing focus & release is important.
the practice for this week1st week’s exercise:
in the second halfof the week, add in:
The right arm is heavyThe left arm is heavyBoth arms are heavy
The right leg is heavyThe left leg is heavyBoth legs are heavy
3 x each day: two of these practices should be at least 10 to 15 minutes long; the third practice could be just 3 or 4 minutes. At least one longer practice eachday should be without a tape. Get competent at practising both sitting and lying.
keep a record: use the record sheet to keep notes on your practice. This can bevery helpful when there is a need to troubleshoot - on one’s own or in the group.
exercise: stamina & strength
a comment about walking intensity
2008 US guidelines – longer versions online
various blog postings – january & february
links too to a variety of exercise resources
motivation especially important
“comparisons between people whose motivation is authentic (literally, self-
authored or endorsed) and those who are merely externally controlled ... typically
reveal that the former ... have more interest, excitement, & confidence which
in turn is manifest both as enhanced performance, persistence, & creativity,
and as heightened vitality, self-esteem, & general well-being”
Ryan, R. M. and E. L. Deci (2000). Self-determination theory and the facilitation of intrinsic motivation, social development, and well-being.
Am Psychol 55(1): 68-78
motivations & wellbeing
for more details, see Ken Sheldon’s research at :
http://web.missouri.edu/~psycks
non self-determined “controlled” motivations
self-determined “autonomous”
motivationsintegrated motivations =
because you really identify with this goal
intrinsic motivations = because of the enjoyment or stimulation this goal provides
you
external motivations = because someone else wants you to or
because the situation seems to compel it
introjected motivations = because you would feel ashamed,
guilty or anxious if you did not have this goal encourag
ewellbein
g
unrelated to
wellbeing
crucial external to integrated shift
good rationale & clear achievement pathway provided (autonomy & competence)
within a supportive relationship that allows expression of feelings (relatedness)
genuine choice is offered (autonomy)
social context encourages this shift social context encourages this shift when ...when ...
self-determination theory (SDT)
SDT is a general theory of motivation & personality that has evolved over the past three decades
SDT suggests humans, like plants or other animals, intrinsically ‘strive’ for need satisfaction & flourishing
social contexts can support or thwart this need striving with major effects for health & well-being
looking at well-being through the lens of self-determination theory –
www.psych.rochester.edu/SDT
Deci, E. L. and R. M. Ryan (1985). Intrinsic motivation and self-determination in human behavior. New York, Plenum.
Deci, E. L. and R. M. Ryan (2000). The "what" and "why" of goal pursuits: Human needs and the self-determination of behavior. Psychological
Inquiry 11: 227-268.
three key psychological needs
autonomy – personal choice not compulsion by outside forces
competence – capable & effective not incompetent & inefficient
relatedness – regular emotional intimacy & shared activities not isolation & loneliness
Reis, H. T., K. M. Sheldon, et al. (2000). Daily well-being: the role of autonomy, competence, and relatedness. Pers Soc Psychol Bull 26(4): 419-435.
Sheldon, K. M., A. J. Elliot, et al. (2001). What is satisfying about satisfying events? Testing 10 candidate psychological needs. J Pers Soc Psychol 80(2):
325-39.
autonomyautonomy
competencecompetence
relatednessrelatedness