Chapter 5
Mastery vs. Management
n
Mastery
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Part of the fabric of your life
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Craft
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Adds time
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Cultivate wisdom
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Increase awareness
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Organic
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Management
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One more “thing” to do
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Work
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Takes time
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Do exercises
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Mechanical
Three weeks of training
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For the next three weeks you will train in
stress mastery and keep a journal specifically about your experiences.
Defining Stress
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Anything that requires an adaptive response on the part of the person.
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So, stress is inescapable.
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Eustress – positive
stress
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Distress – negative stress
Yerkes-Dodson Law
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Performance on some types of tasks improves as
arousal rises, but declines as arousal passes other levels. The more complex the task the more higher
arousal levels interfere with it.
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Find your optimal level, neither bored and
lackadaisical, nor hyped up and anxious.
Stress and Illness
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Holmes and Rahe found
that life stress can be a predictor of future illness.
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They developed the Life Readjustment Scale
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Take this test yourself and report about it in
your next journal, pg. 66-68.
Negative Effects of Stress
n Stress negatively affects your physical,
psychological, and occupational functioning!
Physical Consequences
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Under prolonged stress your immune system will
weaken.
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Glucocorticoids
(stress hormones) in high amounts cause white blood cells to migrate to your
bone marrow, making them less available to combat disease.
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80% of all doctor’s office visits are for stress
related disorders
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50% OF ALL DEATHS in the U.S. are caused by
cardiovascular problems and stress plays a major role in these disorders.
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Most heart attacks occur around 9:00 AM Monday
morning.
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Severe stress is a major factor in strokes.
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High blood pressure affects at least 30 million
people in the U.S. with estimates going to 80 million.
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Cholesterol levels in the bloodstream rise
during periods of stress.
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90% of people with irritable bowel syndrome or
colitis have no organic basis for their condition.
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Ulcers and other gastric disorders are related
to effects of the stress hormone cortisol.
Headaches are the number one
complaint seen by physicians in the U.S. 80% of headaches are tension
headaches, and the 18% of migranes are often
triggered by stress.
A 1991 and 1998 study showed that
chronic stress increases the likelihood of catching a cold.
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The stress
hormone ACTH can impede endorphin production this causing increased pain.
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Recent research
suggests that stress plays a role in osteoporosis in women due to increased
levels of stress hormones.
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Dentists report
that a high percentage of people grind their teeth at night.
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Prolactin released by stress triggers joint swelling and
influences rheumatoid arthritis.
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During exam week
students have lower levels of salivary immunoglobulin a defense against
respiratory infections and also that students acne worsens under stress.
Psychological Consequences
n
Major factor in anxiety, phobias, panic attacks,
depression, PTSD, obsessions, compulsions,
and all major psychiatric disorders.
In 1996, 1.5 billion people were suffering from some form of psychiatric
disorder including 115 million dependent on alcohol and/or illegal drugs and
400 million suffering from anxiety disorders.
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According to the WHO depression is the number
one cause of disability worldwide.
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Stress alters serotonin pathways, and imbalances
in serotonin levels are linked to depression.
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30 million Americans suffer from insomnia, sales
of sedatives second only to aspirin.
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24 million Americans use drugs to cope with
stress, top three drugs are: tagamet (ulcers) inderal (hypertension) and xanax
(anxiety).
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10 million Americans are alcoholic, third major
cause of death in U.S.
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55% of all marriages end in divorce. Stress is a major contributing factor to
relationship conflicts.
Consequences in the Workplace
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People are more
accident-prone in times of stress.
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Billions of
dollars in lost productivity are lost every year due to absenteeism from
physical and psychological problems.
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80-90% of
business dismissals may be linked to tension and the mental and physical
problems related to it.
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At least 25% of
people in the U.S. suffer from stress overload at work, and insurance claims
for disabilities have increased.
The Physiology of Stress
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How does stress cause the problems we have just
discussed?
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The Fight or Flight response – prepares us for
dealing with physical danger. Autonomic
activity increases, but then returns to a lower level, a state of homeostasis.
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Women’s blood pressure goes up less in response
to stress than men’s, but women react to a wider range of stressors.
The Downside of Flight or Fight
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It is adaptive in the face of physical danger,
but we modern people face other kinds of dangers:
q
Unpaid bills
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Deadlines
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Confrontations with others
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Rush hour traffic
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Demands from other people
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So, these cause
arousal from stress, but so do our anticipations and expectations of what will
happen.
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These cause the
flight or fight response to occur, but this is not very helpful in these
situations.
G.A.S.
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Hans Selye: General
Adaptation Syndrome
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Alarm Reaction
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Stage of Resistance
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Stage of Exhaustion
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Stress Sensitization –
before the stage of exhaustion sets in we may develop this phenomenon, where
even the slightest stress triggers strong chemical reactions even though we
realize that the situation may not be life and death, we have chemical
reactions that are! See p. 77
The Role of the Mind
n
Norman Cousins’
humor therapy helped cure connective tissue disease.
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Mr. Wright’s krebiozin cancer cure.
Drug—remission---info---relapse---Dr.’s ruse---recovery---more
info----death
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The power of the
Placebo Effect
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PNI – psychneuroimmunology- study of the mind-body connection,
one example is a theory that the depressive response in humans is a survival
mechanism to conserve energy
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In addition to GAS, perhaps there is a
withdrawal response where people conserve energy by becoming depressed rather
than anxious for example.
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People respond differently to the same stressor,
the interpretation given to the stressor helps determine whether we withdraw or
become agitated.
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Frames
Learning
n
The sweet solution immune suppression study in
rats.
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All the studies mentioned in the text
demonstrate that the nervous system responds to classical conditioning, responding
to the conditioned stimulus as if it were the unconditioned stimulus (the drug)
if conditioning occurs.
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In humans where our basic needs go unmet,
causing us stress we respond with signs of decreased immune response, slow
healing, premature death, and reduced health.
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In one study at the Univ. of Pittsburgh those
with the weakest social networks were four times as susceptible to colds than
those with the strongest social networks.
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The Mind has a significant role in healing!!
Chapter 6
Part II: The Art of Coping Gracefully
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The Magic in Breathing
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Active Relaxation vs. Passive Relaxation
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Breathe from Your Diaphragm
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Practice is Essential
The Value of Self-Awareness
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Humans have the ability to be aware of many
things in addition to their breathing.
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The Witnessing Stance – the ability to view
ourselves from the outside. Freudians
call this the observing ego.
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Metacognition –
becoming aware of your own thought processes
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Metamood – becoming
aware of your own emotions
Importance of Attitude
n
The attitude you have at the beginning of a task
is more influential than any other single factor in the outcome the task you
may be trying to perform.
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Susan Kobasa developed
the concept of Stress Hardiness Attitudes,i.e.
attitudes that facilitate effectively dealing with stressors.
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They are control, commitment, and challenge.
Control
n
Stress hardy individuals believe they are in
control of their lives rather than being controlled by stressors.
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They tend to have an internal locus of control
and to take a proactive stance.
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Rat electroshock studies….
Commitment
n
Believing that what you do has value and taking
pleasure in the doing of it.
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An optimistic attitude toward your activities.
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Feeling a
sense of enjoyment toward your job and life in general is related to reduced
rates of heart disease.
Challenge
n
Seeing the potential opportunities in dealing
with crises or challenges.
n
The Chinese “danger and opportunity” characters
describe this.
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Good coping involves seeing the opportunity in a
challenging situation.
Hardiness and Stress Resistance
The Three C’s in Action
n
After Hurricane Andrew three styles of coping
emerged
q
1. The Whiners – people who consistently
bemoaned all the problems caused.
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2. The Stiff Upper Lip Crowd – People who didn’t
complain and did what was necessary, but internally focused on how bad it all
was.
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3. The Adventurers – They focused on how
interesting and exciting the rebuilding task was and delighted in the new sense
of community.
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Which style do you think coped better?
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“The Warrior’s Stance”
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“If you lack the virtue, act the virtue.” –
Shakespeare
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Changes in physiology must occur along with
changes in thoughts to have the best affect on reducing tension and stress.
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Progressive Muscle Relaxation – Edmund Jacobson
1929.
Improving Health
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Psychosomatic disorders – those physical
disorders affected or sometimes caused by stress and psychological factors.
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Lifestyle Modifications:
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Improve diet
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Quit
smoking
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Get regular exercise
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Eliminate substance abuse
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Use stress management techniques
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Follow proper medication regimens
Cumulative Benefits of Exercise
Proper Nutrition
n
Eat a variety of foods.
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Eat more whole foods.
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Avoid caffeine.
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Avoid alcohol.
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Take vitamins and minerals.
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Eat frequent calm meals.
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Maintain a healthy weight.