Akira Kaede/Getty Images Chapter 12 Reorganize: Becoming More Stress-Resistant by Improving Your...

Akira Kaede/Getty Images

Chapter 12Reorganize: Becoming More

Stress-Resistant by Improving Your Health

McGraw-Hill/Irwin Copyright © 2012 by The McGraw-Hill Companies, Inc. All rights reserved.


12-2

A Lifestyle-Based Approach to Coping

Stress does not occur in a __________ Stress has as much to do with our

general level of functioning as it does with the stressor itself

When we are functioning inefficiently, we have fewer resources to help us manage stress

Move toward optimal functioning Move toward high-level health and

stress management


12-3

Reorganizing

To reorganize is to take a lifestyle-based approach to coping with stress It is stressor preventive in nature It is aimed at improving your overall

health level to be more stress-resistant Kobassa et al. found that hardy people

use hardy health practices such as regular exercisegood nutritionrelaxation


12-4

Moving Toward Optimal Functioning

The ___________of moving toward optimal functioning is as important as the _______ you achieve

During any given stress transaction, your ability to appraise a potential stressor is influenced by your general level of wellness across all six dimensions of health

Be patient and self-forgiving in this journey


12-5

A Two-Pronged Model for Reorganizing Our Health

Reorganizing is done in response to some perceived lifestyle shortcoming

Sometimes it’s best to approach the deficiency head on (be ____________)

Other times, when we can’t change the situation (at least right now), an __________ approach helps us reorganize our thoughts


12-6

Reorganizing the Environmental Dimension of

Health Strengthen the micro environment

(our immediate environment: home, work place, community, campus)

Strengthen the macro environment (the world at large, the global community)

Being proactive and taking concrete steps to reorganize aspects of your environment helps you assume some degree of control over your life


12-7

A Problem-Focused Approach to Reorganizing

the Micro Environment

Many problem-focused approaches to coping involve altering one’s environment

Employ both short- and long-term reorganizing strategies to change environmentally-based stressors


12-8

Reorganizing the Occupational Dimension of

Health Most Americans who work full-time spend

close to 50 hours a week at their worksites Reorganizing the occupational dimension

has two aspects Improving the physical work

environment Improving your communications with

bosses, coworkers, and associates The first step: assessing areas that can be

strengthened


12-9


the Occupational Environment

To improve the physical work environment: Be proactive in monitoring compliance with

NIOSH health and safety standardsConsider working through an employee union if there

is oneContact NIOSH directly to report suspected violations

Use protective devices (e.g., noise/glare reducers)

Suggest products that conform to ergonomic guidelines


12-10


the Occupational Environment (Cont’d)

To improve your communications with bosses, coworkers, and associates:Take responsibility for expressing your

concerns or clearing up misunderstandings before they escalate into stressors

Use “I” language and verbal assertiveness techniques consisitently.


12-11

An Emotion-Focused Approach to Reorganizing

the Occupational Environment

When you are not able to change work place situations or relationships now or in the immediate future, understand and co-exist with the emotions associated with them by assessing how important they are in relation to the

bigger picture of your life how they mesh with what you value, your

life purposes, and your daily life criteria for happiness

whether they are even worth reorganizing


12-12

Reorganizing the Social Dimension of Health

Social relationships provide connections to other people that add richness and depth to our lives

It is in relationships with others that we most fully develop our potential as people

Social support networks help us cope with unanticipated problems and prevent potential stressors from becoming actual stressors


12-13


the Social Dimension

Evaluate your social networks and support Take steps to shore up any

weaknessesBuild on the strengths that already

exist


12-14


the Social Dimension

Our social support network can also be a source of stress

Social embeddedness and support require an investment of time and energy

The same people and groups who support us often stir up strong emotions within us

Once again, assess what is really important in your life


12-15

Strengthening the Spiritual Dimension of Health

Spirituality: a sense of interconnectedness with something beyond the self

It is not unusual for people to feel both a belief in a divine power and a sense of interconnectedness with other living things, nature, etc.


12-16


the Spiritual Dimension If you have lost faith in life and your

fellow humans, one way to cope with this and at the same time strengthen your spiritual well-being is to take action

Use your faith community’s outreach programs to serve others (a way to co-exist with troubling doubts and emotions while engaging in productive work)


12-17


the Spiritual Dimension Naikan self-reflection (though not a

spiritual activity per se) is an excellent way to help you become aware of your interconnectedness to others in your life

It can help you become more grateful for the role they’ve played in your life

Naikan’s three questions can shed light on troubling thoughts and emotions about people in your life to help defuse them as stressors


12-18

Reorganizing the Intellectual Dimension of Health

The ability to separate ____ from _______ depends on our knowledge

Develop a commitment to thinking clearly and using reason and logic to guide you

Become a life-long learner


12-19

A Problem-Focused Approach to Strengthening the Intellectual Dimension

Keep up with the literature in your area of interest

Join and take an active role in professional organizations related to your discipline or area of interest

Joining committees and holding organizational positions provides another form of hands-on learning and networking

Apply what you’ve learned in the classroom to real-world situations


12-20

An Emotion-Focused Approach to Strengthening the Intellectual Dimension

Make the transition from being a passive recipient of knowledge to an active seeker of it on a lifelong basis

Use continuing education programs to learn more about things that appeal to you

Retain your intellectual curiosity—it can help you maintain a vibrancy that can stay with you throughout your adult and older adult years


12-21

A Problem-Focused Approach to Strengthening the Emotional Dimension

Become more mindful of anxious feelings when they arise

Accept these feelings Tell yourself that you can co-exist with

them and still be productive Be completely prepared for a task that

makes you feel anxious Use simple relaxation techniques before

beginning the task Remind yourself that you can do the task

despite being anxious


12-22

An Emotion-Focused Approach to Strengthening the Emotional Dimension

Trying to eliminate or reduce troubling emotions

Base this on the premise that you can modify or eliminate troubling emotions by dealing with the thoughts that they revolve around

By learning to think more logically about a stressor, you reduce the likelihood that troubling emotions associated with it will arise in the first place


12-23

Reorganizing the Physical Dimension of Health

Realize that many of the benefits of physical activity, exercise, and fitness take a couple of months to take effect

Make physical activity, exercise, and healthy eating part of your daily lifestyle

Understand that making physical activity, exercise, and healthy eating part of one’s daily lifestyle is easier for some than for others


12-24

A Problem-Focused Approach to Strengthening

the Physical Dimension

Have a plan for at least one indoor and one outdoor physical activity for each season

Identify activities that are fun (or potentially fun)


12-25

An Emotion-Focused Approach to Strengthening

the Physical Dimension Negative emotions about physical activity,

exercise, and healthy eating often contribute to their discontinuance

Activity and eating patterns are among the hardest habits to change

Often attempts to change are accompanied by a pessimistic or cynical attitude


12-26

Wellness and Coping

To start controlling your stress, use the Five Rs of Coping to improve your level of functioning across all six dimensions of health and wellness

A commitment to wellness and stress management means a commitment of time and energy to a chosen lifestyle

Make wellness and stress management core values

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