Transcript Managing Stress 8E Principles and Strategies for Health and Well-Being Unless otherwise noted, all images were supplied by Brian Luke Seaward.

Managing
Stress
8E
Principles and Strategies
for Health and Well-Being
Unless otherwise noted, all images
were supplied by Brian Luke
Seaward. Credit: © Inspiration
Unlimited. Used with permission.
Brian Luke Seaward, Ph.D.
Chapter 6
The Stress Emotions
Courtesy of Sabrina Neu
“However long the night,
the dawn will break.”
—African Proverb
Photo © Lerato Maduna/Reuters/Landov
The Anatomy of Anger
The Anatomy of Anger
Rage
Jealousy
Hostility Prejudice
Impatience Guilt
Envy Indignation
Fear Frustration
• The expression of anger has become a real
problem nationwide
• The expression of anger has become a real
problem nationwide
• All anger is the result of unmet expectations
• The expression of anger has become a real
problem nationwide
• All anger is the result of unmet expectations
• Road rage, sports rage, air rage, phone rage, gas
pump rage, have become too common nationwide
• The expression of anger has become a real
problem nationwide
• All anger is the result of unmet expectations
• Road rage, sports rage, air rage, phone rage, gas
pump rage, have become too common nationwide
• Unresolved anger issues have a direct
connection to many chronic health conditions
Emotional Literacy
© Randy Glasbergen, used with permission from www.glasbergen.com
Gender Differences
Physiological Responses
The Myth of Catharsis
A Healthy Catharsis
1. The expression of anger must be cast in the
direction of the provocation
A Healthy Catharsis
2. The expression of anger must restore a sense
of self-control
A Healthy Catharsis
3. The expression of anger must change the
behavior of the provoker or provide insight to
create personal resolution
A Healthy Catharsis
4. Anger must be expressed in understandable
language
A Healthy Catharsis
5. The expression of anger must not provoke
retaliation
Mismanaged
Anger Styles
Mismanaged
Anger Styles
1. The Somatizer
Mismanaged
Anger Styles
1. The Somatizer
2. The Self-Punisher
Mismanaged
Anger Styles
1. The Somatizer
2. The Self-Punisher
3. The Exploder
Mismanaged
Anger Styles
1. The Somatizer
2. The Self-Punisher
3. The Exploder
4. The Underhander
The Somatizer
The Self-Punisher
The Exploder
© juliengrondin/ShutterStock, Inc.
The
Underhander
All unresolved anger issues become control
issues. The control is an illusion, because by
staying angry, you give your power away.
© Bradford Veley, Marquette, MI
Creative Anger
Strategies
1. Know your anger style
1. Know your anger style
2. Learn to monitor your anger
1. Know your anger style
2. Learn to monitor your anger
3. Learn to de-escalate your anger
1. Know your anger style
2. Learn to monitor your anger
3. Learn to de-escalate your anger
4. Learn to out-think your anger
1. Know your anger style
2. Learn to monitor your anger
3. Learn to de-escalate your anger
4. Learn to out-think your anger
5. Get comfortable with ALL of your feelings
1. Know your anger style
2. Learn to monitor your anger
3. Learn to de-escalate your anger
4. Learn to out-think your anger
5. Get comfortable with ALL of your feelings
6. Plan ahead
1. Know your anger style
2. Learn to monitor your anger
3. Learn to de-escalate your anger
4. Learn to out-think your anger
5. Get comfortable with ALL of your feelings
6. Plan ahead
7. Develop a strong support system
1. Know your anger style
2. Learn to monitor your anger
3. Learn to de-escalate your anger
4. Learn to out-think your anger
5. Get comfortable with ALL of your feelings
6. Plan ahead
7. Develop a strong support system
8. Develop realistic expectations ...
1. Know your anger style
2. Learn to monitor your anger
3. Learn to de-escalate your anger
4. Learn to out-think your anger
5. Get comfortable with ALL of your feelings
6. Plan ahead
7. Develop a strong support system
8. Develop realistic expectations ...
9. Learn problem-solving techniques
1. Know your anger style
2. Learn to monitor your anger
3. Learn to de-escalate your anger
4. Learn to out-think your anger
5. Get comfortable with ALL of your feelings
6. Plan ahead
7. Develop a strong support system
8. Develop realistic expectations ...
9. Learn problem-solving techniques
10. Stay in shape
1. Know your anger style
2. Learn to monitor your anger
3. Learn to de-escalate your anger
4. Learn to out-think your anger
5. Get comfortable with ALL of your feelings
6. Plan ahead
7. Develop a strong support system
8. Develop realistic expectations ...
9. Learn problem-solving techniques
10. Stay in shape
11. Turn complaints into requests
1. Know your anger style
2. Learn to monitor your anger
3. Learn to de-escalate your anger
4. Learn to out-think your anger
5. Get comfortable with ALL of your feelings
6. Plan ahead
7. Develop a strong support system
8. Develop realistic expectations ...
9. Learn problem-solving techniques
10. Stay in shape
11. Turn complaints into requests
12. Practice the art of forgiveness
The Anatomy of Fear
The Anatomy of Fear
Fear is the flight in “fight-or-flight”
The Anatomy of Fear
Fear is the flight in “fight-or-flight”
Rational vs. Irrational Fears
The Anatomy of Fear
Fear is the flight in “fight-or-flight”
Rational vs. Irrational Fears
Warranted vs. Unwarranted Fears
The Anatomy of Fear
Anxiety
Worry
Doubt
Paranoia
Embarrassment
Basic Human Fears
Basic Human Fears
1. Fear of Failure
Basic Human Fears
1. Fear of Failure
2. Fear of Rejection
Basic Human Fears
1. Fear of Failure
2. Fear of Rejection
3. Fear of the Unknown
Basic Human Fears
1. Fear of Failure
2. Fear of Rejection
3. Fear of the Unknown
4. Fear of Death
Basic Human Fears
1. Fear of Failure
2. Fear of Rejection
3. Fear of the Unknown
4. Fear of Death
5. Fear of Isolation
Basic Human Fears
1. Fear of Failure
2. Fear of Rejection
3. Fear of the Unknown
4. Fear of Death
5. Fear of Isolation
6. Fear of Loss of Self-Dominance
Strategies to
Overcome Fear
Strategies to
Overcome Fear
Systematic Desensitization
“Fear is the cheapest room
in the house. I would much
prefer to see you living
under better conditions.”
—Hafiz
Depression:
A By-product of Anger or Fear?
Symptoms of Depression
1. Persistent sadness
2. A loss of interest or pleasure in activities
3. Lethargic moods with decreased productivity
4. Loss of appetite or overeating habits
5. Difficulty concentrating remembering or
making decisions
6. Pervading hopelessness in personal and
professional lives
7. Alcohol and/or drug use to cope with problems
8. Thoughts of death or suicide
Positive
Psychology
Photo Courtesy of Dr. Martin Seligman
Joy, Eustress, and
the Art of Happiness
Joy is the antithesis of stress
Is joy the anticipation
of an event
or
simply enjoying/living
in the present moment?
Research on Joy and Happiness
Research on Joy and Happiness
• Until one’s basic needs are met, happiness is
elusive (Graham, 2010)
Research on Joy and Happiness
• Until one’s basic needs are met, happiness is
elusive (Graham, 2010)
• There is a strong correlation between
happiness and trust (Robinson, 2008)
Research on Joy and Happiness
• Until one’s basic needs are met, happiness is
elusive (Graham, 2010)
• There is a strong correlation between
happiness and trust (Robinson, 2008)
• Serotonin is known as the happiness hormone
(Sommers, 1997)
Research on Joy and Happiness
• Until one’s basic needs are met, happiness is
elusive (Graham, 2010)
• There is a strong correlation between
happiness and trust (Robinson, 2008)
• Serotonin is known as the happiness hormone
(Sommers, 1997)
• Freedom contributes to happiness ... to a
point, but too much freedom can lead to stress
Research on Joy and Happiness
• Money doesn’t buy happiness, but poverty
promotes stress (Deaton, 2008)
Research on Joy and Happiness
• Money doesn’t buy happiness, but poverty
promotes stress (Deaton, 2008)
• There is a strong correlation between
happiness and the ability to exercise creativity
Research on Joy and Happiness
• Money doesn’t buy happiness, but poverty
promotes stress (Deaton, 2008)
• There is a strong correlation between
happiness and the ability to exercise creativity
• Fulfilling relationships (quality friendships)
are the cornerstone to lifelong happiness
Research on Joy and Happiness
• Money doesn’t buy happiness, but poverty
promotes stress (Deaton, 2008)
• There is a strong correlation between
happiness and the ability to exercise creativity
• Fulfilling relationships (quality friendships)
are the cornerstone to lifelong happiness
• Geography does not indicate happiness
(some of the happiest people live in cold climates)
Happiness is,
first and foremost,
a perception,
an attitude created
by the mind
“People are about as happy
as they make up their minds to be.”
—Abraham Lincoln