the challenge of changing behavior by jon skidmore, psy.d
DESCRIPTION
Wednesday, March 17, 2010Dr. Skidmore received his doctoral degree in Clinical Psychology from the Chicago School of Professional Psychology. He has been in private practice in Orem, Utah since 1993. He is an advocate of positive psychology and performance coaching. His clinical specialties include: anxiety disorders, depression, managing chronic illnesses, and coaching performing artists in mental toughness strategies for peak performance. In addition to his private practice, he is on the faculty of the Brigham Young University School of Music where he teaches the Psychology of Music Performance. For this program, Dr. Skidmore will describe how thoughts and emotions impact blood sugar and describe how to assist patients with managing their diabetes.http://health.utah.gov/diabetes/telehealth/telehealth.htmlTRANSCRIPT
Behavior Modification Through Creating Possibilities
Jon Skidmore, Psy.D.361 E. 1200 S. Suite 201Orem, Utah801-426-2685 [email protected]
1Copyright October 2009 Jon Skidmore, Psy.D.
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Traditional Behavior Modification:
• Reward and punishment• External motivators• Carrots and sticks• Shame, guilt, fear
1. See the possibility2. Declare the choice3. Get into action4. Turn breakdowns
into breakthroughs
5. Evaluate
The Five Steps for Turning a Possibility into a Reality
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“Dad, I want to build a trebuchet!”
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“Dad I want to build a big trebuchet!”
T.J. Skidmore
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How big?9
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Step 1. See the possibility!
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Step 2. Declare the choice!
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Step 3. Get into action!
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Step 4.Turn breakdowns into breakthroughs!
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Step 5.EvaluateWhat’s working?What’s not working?What is your next step with
your attitudes and your actions?
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The Question:If your attitude and your actions stay as they are today, what can you expect to see one month, one year, five years or ten years from now?
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The Answer:
What you have today!
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What attitude or way of being will cause or support the effective management of diabetes? 1. ________________ 2. ________________ 3. ________________
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What attitude or ways of being will defeat or interfere with the effective management of diabetes?
1. ________________2. ________________ 3. ________________
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Out of the Zone -- UPBlood Sugar Zone: Sugar levels high
Emotional Zone: Anger, power struggles, frustration, generalizations, fear, stress and feeling attacked/needing to defend, relationship damage
The Diabetes Management ZoneBlood Sugar Zone: Within your prescribed optimal range. Proper checking and managing of sugar levels.
Emotional Zone: Respect for self and others. Right action/right now, cooperation, stress management, effective problem solving
Out of the Zone -- DownBlood Sugar Zone: Sugar levels low
Emotional Zone: Avoidance, denial, passive aggression, excuses, self-deception, procrastination, justification, relationship damage, depression
Copyright October 2009 Jon Skidmore, Psy.D.
Understanding The
Machinery of the Brain
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Your creative brain/the frontal cortex- In the Zone!
• Creative• Explores options• Solves problems• Sees possibilities• Makes a choice
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Your survival brain/the amygdala- Out of the Zone!
• Fight • Flight • Freeze• Your response is automatic• Physical and emotional
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The Physical Symptoms: • Increased heart rate• Increased muscle tension • Increased respiration• Cold and clammy hands • Dry mouth • Stomach distress• Stress and anxiety
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The Emotional Symptoms:• Attention focus narrows• Distorted thinking• Self-consciousness • Concern or worry• Reactivity • Confusion
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“Monkey Chatter”
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Duke University Medical Center Study
Stress Management Improves Long-Term Glycemic Control in Type 2
Diabetes
Found in Diabetes Care: American Diabetes Association, January 2002
Volume 25 No. 7 pages 30-34
Three Activation Management Skills
• Trigger words• Ten-count breathing exercise• Relaxation training
Free MP3 download of Relax the Body/Focus the Mind© at JonSkidmore.com
Go to the products pageDiscount Code: freetorelax
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How do you know when you have left the Diabetes Management Zone?
•How do you know when your blood sugar is high?
•How do you know when your blood sugar is low?
•What do you say, do or feel when you have left the Emotional Management Zone?
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How to Get Back into the Zone!
1.Acknowledge that you are out of the “Zone.”2.Identify the next right step and get into action
now!3. Do a breathing exercise4. Talk with a friend5. Talk with your doctor/psychologist6. Go exercise7. Quiet the “Monkey Chatter”8.Write in a journal
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Reconnect to the possibility of
effectively managing diabetes
today!
Step Up, Risk, Enjoy!™
Jon Skidmore, Psy.D.Performance Coach/Psychologist361 E. 1200 S. Suite 201 Orem, Utah 84058Email: [email protected]
31Copyright October 2009 Jon Skidmore, Psy.D.