Boosting UP!-€¦ · Boosting UP!-8 effective ways to build mental, physical and emotional...
Transcript of Boosting UP!-€¦ · Boosting UP!-8 effective ways to build mental, physical and emotional...
Boosting UP!-8 effective ways to build mental, physical and emotional resilience
© JS ACHIEVE 20120
© JS ACHIEVE 20120
Today’s Boost UP-Part 11. Overview of resilience2. Salutogenesis links to wellness3. Shifting Left:
• Priming positive moods• The power of humour• Wiring positive thinking
4. Fuelling your brain5. The power of gratitude
Today’s content is taken from scientifically and medically proven research from neuroscientists, nutritionists, psychologists and mental health treatment using CBT.
© JS ACHIEVE 20120
© JS ACHIEVE 20120
© JS ACHIEVE 20120
How are you doing right now?
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© JS ACHIEVE 20120
© JS ACHIEVE 20120
Shifting Left
Right frontal lobePromotes negative emotion and being passive
Left frontal lobePromotes positive feelings and taking action
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Striatum
NA-Involved in behaviours critical for survival and pleasure. Decisions based on rewardStriatum-movement (interface between our emotions and action)PFC-problem-solving, planning, decision-making
De-activation: Losing sense of pleasure, sluggish movement, lack of concentration
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Striatum
Frees Up
All 3 of your
NA
Striatum
PFC
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HUMOUR!
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A: The Mona Lisa by Leonardo da Vinci. B: The face of Mona Lisa C: Chimeric image of the left side of the Mona Lisa smile. D: Chimeric image of the right side of the Mona Lisa smile.
Mona Lisa Effect
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Physical benefits• Improves cognitive function• Exercises and relaxes muscles• Positively increases heart-rate
and blood pressure• Decreases cortisol levels• Increases NK Cell activity• Increases Immunoglobulin• Increases Plasma cytokine
gamma interferon• Stimulates dopamine• Increases longevity
Psychological benefits• Decreases anxiety• Decreases stress• Decreases depression• Increases self-esteem• Increases energy and hope• Increases sense of
empowerment
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• What makes you laugh?• In turns quickly talk about your favourite funny incident or film/TV programme• Have some fun with each other!
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How are you feeling now?
1. Not as good as before?
2. The same as before?
3. A little better than before?
4. A lot better than before?
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© JS ACHIEVE 20120
Change your
thoughts
Change your
mood?
Wiring Positive Thinking
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Cognitive Distortions
Polarised Thinking- black and white, all or nothing, good or bad.Overgeneralisation-taking one unfortunate incident that occurred and jumping to conclusions about your entire life.Personalisation- interpreting every glance or comment made by someone as a negative reflection on you.Mind reading- negatively assuming that you know what other people are thinkingShoulds and should nots- making rigid and inflexible rules that provide little flexibility to adapt to todays complex environmentCatastrophising- perceiving any event as a major catastrophe a sign of one on the way.Emotional reasoning- basing opinions on how you feelPessimism- seeing a negative outcome for most events.
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Overcoming Cognitive Distortions
Possibilities instead of limitations
Thinking in shades of grey: This perspective counters black and white thinking. By considering all possibilities between two extremes, you allow yourself to adjust to a reality between extremes.Context checking: Here you adjust your opinions and perceptions to the context of the situation rather than just going with a pre-set opinion.Optimism: You consider every situation as an opportunityDetaching: You disconnect yourself from repetitive negative beliefsExternalising problems: When something unfortunate happens, consider it a problem rather than a reflection of your worth.
The missing piece in the jigsaw
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• Reflect on how you’ve felt over the last few weeks• What have you learned about yourself?• What opportunities does this situation give you?• What might you need to do differently over the next few weeks/months?
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WORRY!
Acknowledge you feel out of control!
Now ask..What can I do about the situation to prepare for whatever I am envisioning?
Maybe there is an action I can take?
Are there people I can talk to that have dealt with this issue/problem?
Take those actions and then all you can do is recognise that it is out of your control
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Fuelling
Your
Brain!
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B1(Thiamine) B2(Riboflavin) B6(Pyridoxine) B12(Cobalamine)
B9(Folate)
Alertness Trembling Nervousness Mental slowness
Memory problems
Fatigue Sluggish Irritability Confusion Irritable
Reaction time Tension Muscle weakness Weak limbs Mentallysluggish
Sleep disturbed
Bloodshot eyes
Headache Stammer Depressed
Irritability Stress Muscle tingling Fatigue
Emotional Fatigue Confusion Depressed
Depressed Depressed
B vitamin –Deficiencies issues
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B1(Thiamine) B2(Riboflavin) B6(Pyridoxine) B12(Cobalamine)
B9(Folate)
Oatmeal Liver Wheat germ Eggs Carrots
Peanuts Cheese Cantaloupe Liver Dark leafy veg
Bran Halibut Beans Milk Cantaloupe
Wheat germ Salmon Beef Beef Whole wheat
Vegetables Milk Liver Cheese Apricots
Brewers yeast Eggs Whole grains Kidneys Orange juice
Sunflower seeds
Wild rice Sole and Crab
B vitamin –Food sources
Also key for brain and general health is Vitamin EKey antioxidant. Great sources of this are:Almonds, Walnuts, Sweet potatoes, Sunflower seeds, whole wheat and wheat germ.
NOTEThe Vitamin content in
frozen veg is reduced from 77% to 57%
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© JS ACHIEVE 20120
1. A roof over my head and a warm home2. Plenty of drinkable water.3. I don’t have to go hungry4. I can enjoy the small and free pleasures of life5. My family and/or my friends6. My pet(s)7. My health8. The kindness of people around me and support9. The setbacks that have formed me and made me stronger10. My job
What are you most grateful for?
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https://www.youtube.com/watch?v=N6dEz2UNcOQ
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© JS ACHIEVE 20120
1. Improving sleep2. New horizons3. Prochaska & DiClemente
cycle of change4. FEED method5. Developing stress
hardiness6. Light chemistry
7. And maybe some other surprises? Who knows, I make it up as I go along!!
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Take control, practice well-being stay safe!See you soon. Appropriate Hug x
Ullswater Lake-Feb 2020