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Positive Psychology Paper

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Positive Psychology Paper

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In 4-5 pages, explore how positive psychology might make a difference in how you think about your life in regards to what is really important to you. The paper should be double spaced and completed with the APA format. You must have a title page. You must support your paper with at least two references, one of which may be your textbook:” Essential Elements for Effectiveness”. ( seventh edition). Positive Psychology Paper

Add below two PPs on chapter 5 and chapter 6 of the textbook :” Essential Elements for Effectiveness”. ( seventh edition)

understandingstress.pptx
Developingwellnessskills.pptx

Essential Elements for Effectiveness

Seventh Edition

Chapter 6

Developing Wellness Skills

Learning Objectives (1 of 2)

6.1 Describe the various components that make up the concept of wellness.

6.2 Explain how the use of active relaxation techniques increases our ability to master stress.

6.3 Explain why the ability to be aware of our thoughts and feelings allows us to have more control over them.

6.4 Identify the three stress hardiness attitudes that help make individuals more resistant to the negative effects of stress.

6.5 Recognize the goals and guidelines of progressive muscle relaxation.

Learning Objectives (2 of 2)

6.6 Describe the benefits and techniques of regular meditative practice.

6.7 Explain how various types of muscle stretching can be used to reverse the effects of negative stress.

6.8 Recognize the various ways in which adopting healthy lifestyle practices affects your ability to master stress.

Wellness Wheel

For long image description, see slide 40, Appendix A

What Is Wellness?(1 of 2)

Learning Objective 6.1 Describe the various components that make up the concept of wellness.

Wellness

The state of being well

Continuum of well-being

Awareness

Commitment

Behavior change

Goal setting

Self-reinforcing results

Positive Psychology Paper

What Is Wellness?(2 of 2)

For long image description, see slide 41, Appendix B

Mastering Stress Through Active Relaxation (1 of 4)

Learning Objective 6.2 Explain how the use of active relaxation techniques increases our ability to master stress.

Coping with Stress

Active relaxation is best

Reduce fight or fight response

Restore homeostasis

Passive relaxation not as effective

Table 6.1 Potential Benefits of Practicing Active Relaxation Skills

Decreased anxiety and muscular tension

Decreased cortisol (stress hormone) levels

Decreased heart rate and blood pressure

Decreased respiratory rate

Boosts serotonin levels

Improves sleep

Increase in alpha brainwaves indicating a restful state

Boosts immune functioning

Greater stability in blood sugar levels

Increase in salivation and improved digestion

Greater activation of parasympathetic (calming) branch of the ANS

Mastering Stress Through Active Relaxation (2 of 4)

The Magic of Diaphragmatic Breathing

Must breathe slowly, deeply, regularly

Optimal balance of oxygen and carbon dioxide

Stress makes our breathing quicker, more shallow and irregular

Hyperventilation

Physical symptoms and increased anxiety

Mastering Stress Through Active Relaxation (3 of 4)

Practicing Diaphragmatic Breathing

Retrain yourself through practice; takes about three weeks

Focus on rise of diaphragm

Exhale slowly

Stay in the present moment

Inspiration

Use reminders and the Premack Principle

Breathe from abdomen when stressed. Positive Psychology Paper

Mastering Stress Through Active Relaxation (4 of 4)

Cultivating Awareness

Are you using your diaphragm or your chest?

Are you breathing deeply and slowly, with a comfortable rhythm?

Continue to practice

The Value of Self-Awareness (1 of 2)

Learning Objective 6.3 Explain why the ability to be aware of our thoughts and feelings allows us to have more control over them.

The Witnessing Stance

Be a witness to your own life

Can always change your reaction to the stressor

Metacognition and metamood

The Value of Self-Awareness (2 of 2)

Attitude Is Everything!

Attitude determines task outcomes more than any other single factor

Self-fulfilling prophecies can be positive or negative

Kobasa’s research on individual coping skills

Stress Hardiness Attitudes (1 of 9)

Learning Objective 6.4 Identify the three stress hardiness attitudes that help make individuals more resistant to the negative effects of stress.

Control

Stress hardy individuals believe they are in control

Internal locus of control

Proactivity

Sense of control affected by how we can anticipate and prepare for stressors and change

Stress Hardiness Attitudes (2 of 9)

Commitment

Believing that what you do is of value and important

Optimistic outlook; stressors seen as potentially interesting and meaningful

Attitude of gratitude

Stress Hardiness Attitudes (3 of 9)

Challenge

Approach to crisis

Focus and capitalize on opportunities

Stress Hardiness Attitudes (4 of 9)

Hardiness and Stress Resistance

Stress Hardiness Inventory

Association between high hardiness scores and lower rates of physical illness

Hardiness associated with psychological health

Stress Hardiness Attitudes (5 of 9)

Hardiness and Stress Resistance continued

The Three Cs in Action

Whiners

Stiff Upper Lip Crowd

Adventurers

Problem-Focused vs. Emotion-Focuses Coping

Problem-focused attempts to deal with stressor head-on

Emotion-focused tries to moderate own emotional response

Stress Hardiness Attitudes (6 of 9)

The Biology of Stress Hardiness

Optimism strongly associated with cardiovascular health and mortality rate

Optimists cope better and report lower stress levels

Stress triggers cortisol production, inflammation

Optimism improves immune functioning

Stress leads to production of interleukin 6, causes inflammation

Stress Hardiness Attitudes (7 of 9)

Resiliency: The Key to Post-Traumatic Growth

Use cognitive restructuring to reframe adverse events

Practice realistic optimism

Exercise regularly

Practice mindfulness meditation

Incorporate stress inoculation

Use your support system

Model exemplars of resilience

Stress Hardiness Attitudes (8 of 9)

Can Hardiness Be Taught? The Penn Resiliency Program

Seligman and associates developed program to develop resilience

Teaches realistic optimism, assertiveness, relaxation techniques, and decision-making

Training helped reduce depression, and increase optimism and well-being levels

Results consistent across racial and ethnic backgrounds

Stress Hardiness Attitudes (9 of 9)

Acquiring Body Wisdom: The Warrior Stance

Your body affects your thoughts

Can improve health, well-being and performance

Use warrior stance (not stressed stance)

Relaxed balance

Fearlessness

Intense focus

If you listen to your body when it whispers, you won’t have to listen to it scream.

Progressive Muscle Relaxation (1 of 2)

Learning Objective 6.5 Recognize the goals and guidelines of progressive muscle relaxation.

Progressive Relaxation

Learning to relax your body promotes mental relaxation and lowered stress levels

Returns body to homeostasis

Practice is important

Helps you achieve differential relaxation

Progressive Muscle Relaxation (2 of 2)

Progressive Relaxation Guidelines

Prepare a convenient time and place, and practice regularly.

Set up a regular practice schedule.

Be comfortable.

Avoid falling asleep.

Don’t try too hard.

Allow yourself to “let go.”

Gently bring focus back to breathing if mind wanders.

Finish practice by coming back slowly.

Meditation (1 of 2)

Learning Objective 6.6 Describe the benefits and techniques of regular meditative practice.

Attitudes for Mindfulness Meditation

Non-Judging

Patience

Beginner’s Mind

Trust

Non-Striving

Acceptance

Letting Go

Meditation (2 of 2)

The Practice of Meditation

Focused concentration on a word, phrase, sound, image, physical movement or posture

Mantra

Mindfulness

Cultivation of awareness by practicing awareness

Any activity can be vehicle for awareness

Other Active Relaxation Methods

Learning Objective 6.7 Explain how various types of muscle stretching can be used to reverse the effects of negative stress.

Intuitive Stretching

Read a manual or take a yoga class

Massage

Powerful stress reducer

Rocking for Relaxation

Works for people of all ages

Staying Healthy (1 of 9)

Learning Objective 6.8 Recognize the various ways in which adopting healthy lifestyle practices affects your ability to master stress.

Lifestyle Modifications

Improve your diet

Quit smoking

Get regular physical exercise

Eliminate substance abuse

Practice stress management techniques

Properly follow instructions for taking prescription medications

Staying Healthy (2 of 9)

The Importance of Exercise

Simple and effective method of mastering stress to enhance wellness

Allows body to return to equilibrium

Three types: aerobic exercise, strength training, flexibility exercises

Even moderate exercise has benefits

Other benefits of exercise

Table 6.4 The Cumulative Benefits of Regular Exercise (1 of 2)

Improved sense of well-being, decreases in depression.

Lowered anxiety and muscular tension.

Greater ability to handle domestic and job-related stress.

Increased endorphin production.

Decreased production of stress hormones such as adrenalin and cortisol.

Improvements in concentration and productivity.

Quicker recovery from acute stress.

Table 6.4 The Cumulative Benefits of Regular Exercise (2 of 2)

Decreased fatigue; more energy and stamina.

Reduction in blood pressure and resting heart rate.

Improved cardiopulmonary functioning. Lower risk of heart disease.

More restful sleep.

Fewer physical complaints in general. Boosts in immune functioning.

Better self-image and more self-confidence.

A more attractive physique.

Staying Healthy (3 of 9)

The Role of Proper Nutrition

You are what you eat.

Direct relationship to wellness, and ability to handle stress

Must be able to reduce high levels of lactic acid

Must be able to produce necessary neurotransmitters that affect mood and behavior

Staying Healthy (4 of 9)

The Seven Steps to Good Nutrition

Eat a variety of foods

Eat more whole foods

Avoid caffeine

Avoid alcohol

Take vitamin and mineral supplements

Eat frequent, peaceful meals

Maintain a healthy weight

Staying Healthy (5 of 9)

The Stress-Reducing Benefits of Contact with Nature

Spend time outdoors to decrease stress

Benefits of shinrin-yoku or forest bathing

Ecotherapy shows promise

Staying Healthy (6 of 9)

Enhancing Financial Competence

Connection between net worth and self-worth

Develop knowledge and skills for:

Checking and savings accounts

Credit cards and credit scores

Growing your money—investing for later

Protecting yourself and your assets—legal documents and insurance

Staying Healthy (7 of 9)

Social Support and Wellness

People in stable relationships with strong social networks are happier

Married men tend to live longer than single men

Cancer patients in positive support groups are more likely to go into remission and live longer

The lonely are more at risk for heart disease

Ornish: “love and intimacy are at the root of what makes us sick and what makes us well”

Staying Healthy (8 of 9)

The Role of Proactivity in Stress Mastery: An Ounce of Prevention

Source Management

Relaxation Techniques

Thought Management

Prevention

Staying Healthy (9 of 9)

The Role of Proactivity in Stress Mastery: An Ounce of Prevention continued

Stress researcher Robert Epstein’s strategies:

Seek and Defuse

Commit to the Positive

Organize Yourself

Immunize Yourself

Make a Daily Plan and Schedule

Make a long Term Plan

This work is protected by United States copyright laws and is provided solely for the use of instructors in teaching their courses and assessing student learning. Dissemination or sale of any part of this work (including on the World Wide Web) will destroy the integrity of the work and is not permitted. The work and materials from it should never be made available to students except by instructors using the accompanying text in their classes. All recipients of this work are expected to abide by these restrictions and to honor the intended pedagogical purposes and the needs of other instructors who rely on these materials.

Appendix A

Long description for the Wellness Wheel

The elements of wellness include stress mastery, nutrition, interpersonal communication, spirituality, financial competence, relationships, career satisfaction, social support, positive attitudes, and exercise.

Return to presentation

Appendix B

Long description for What Is Wellness?

The continuum begins with death, and then ascends to crisis, disability, symptoms, and signs. These are on the left side of the continuum. Sick (left side) and not sick (right side) appear at the mid-way point. Ascending on the right side of the continuum are awareness, commitment, behavior change, goal setting and self-reinforcing results. At the top is high level wellness.

Return to presentation

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