Jennifer maestro hw420-unit 5 project
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Transcript of Jennifer maestro hw420-unit 5 project
Mental Fitness
Jennifer MaestroKaplan University
Dr. R. WatsonHW420
Introduction: What we will learnThe concept of mental fitness
The benefits of mental fitness through research and how it relates to physical well-being
Exercises, activities, and practices that can enhance mental fitness
(Seaward, 2009)
The Concept of Mental FitnessMental Fitness is just as important as physical fitness
We know that the mind is trainable and that robust health can result from the systematic training of our mind through planned, systematic inner development (Lazarus, 2011)
Research shows the effectiveness of mental fitness
Just as physical fitness has three parts as the basic foundation (stretching, cardio, and strength training), so does mental fitness (Lazarus, 2011): Affirmation, visualization, and relaxation (Lazarus, 2011)
The Benefits of Mental FitnessUnderstanding how to workout the mind
helps one develop a deeper consciousness (Dacher, 2006)
Developing the mind allows one to reach a higher level of loving-kindness, which enables the ability to display positive emotion and caring for others (Dacher, 2006)
A healthier mind results in a healthier physical being (Dacher, 2006)
(Seaward, 2009)
Research: Study 1-Lifestyle and the Mind
Dr. Ornish, 1990 (Schlitz, Amorok, & Micozzi, 2005):Study involved patients with heart diseasePlaced a randomized group into the “Lifestyle Heart
Trial”; a controlled environment that enhanced a healthy lifestyle
After one year, patients reduced their cholesterol levels by 40%, noted a 91% reduction in chest pain levels, and an overall reversal of coronary artery build-up
Patients following the conventional group continued to decline
(Seaward, 2009)
Dr. Byrd, 1988 (Schlitz, Amorok, & Micozzi, 2005)A double-blind study of intercessory prayer for heart
patientsGroups outside the hospital instructed to pray, with no
details of how much or oftenNo doctors, nurses or patients knew who was receiving
prayerPatients who received prayer faired better on several
counts, to include less deaths, less likely to be intubated or require ventilation, required less drugs, experienced a lower incidence of pulmonary edema,
and required less cardiopulmonary resuscitation
Research: Study 2-Prayer
(Seaward, 2009)
Research: Study 3- PhysicalDr. Davidson, 2003 (Schlitz, Amorok, & Micozzi,
2005)Conducted studies on two groups of people
One group was given instruction on stress reduction and relaxation techniques, one was given the instruction at a later time
After four months, the first group showed a reduction in anxiety and negative emotions, a corresponding enhancement of well-being ensued, and the immune system showed a significantly greater, more robust immune response
Shift in mental state was found to be responsible due to the activation of the left, prefrontal cortex associated with positive emotion
(Seaward, 2009)
Mental ExercisesMental imagery- Using the imagination to observe,
in the first person, images created by the unconscious mind; falls into three categories (Seaward, 2009)
Cognitive restructuring- A coping technique; substituting negative, self-defeating thoughts with positive, affirming thoughts that change
perceptions of stressors (Seaward, 2009)Meditation- A practice of increased concentration
that leads to increased awareness; a solitary practiceof reflection on internal rather than externalstimuli (Seaward, 2009)
Mental ImageryEight effective points (Seaward, 2009)
Visualization needs to be idiosyncraticImagery must be egosyntonicThere must be a positive connotation to the
imageryImagery must be kinesthetic and somaticImagery must be anatomically correct and
accurateThere must be constancy and dialogueThere must be a strategyThere must be treatment included in the
imagery
Mental Imagery: How-to (Seaward, 2009)Find a quiet placeAssume a comfortable position. Mental imagery
can be done anywhere you can close your eyes momentarily
Decide the purpose of your visualizationFocus your attention on the image in your
mind’s eye (the image you see with your eyes closed)A positive attitude is crucial to the effectiveness
of mental imagery
(Seaward, 2009)
Cognitive RestructuringChanging the way one views a situation
Favorably alter the current mind frame to a less threatening perception, from a negative, self-defeating attitude to a positive one, which may then allow the initiation of the steps toward a peaceful resolution (Seaward, 2009)
Cognitive Restructuring: How-toAwareness (Seaward, 2009)
Identify Stressors, situations leading to stressors, acceptance of what the stressor is and the feelings associated with it
Reappraisal (Seaward, 2009)Generate in your mind to offer a different
viewpointGet a second or third opinion, which involves
choosing a positive stance to favorably deal with the issue or issues
Adoption or substitutions (Seaward, 2009)The hardest part is change and implementationLike other skills, improvement comes with
practice
MeditationA solitary practice of reflection on internal rather than
external stimuli (Seaward, 2009)An increased concentration and awareness, process of
living in the present moment to produce and enjoy a tranquil state of mind (Seaward, 2009)
It is the oldest recognized relaxation technique known (Seaward, 2009)
It has become tightly integrated into virtually every relaxation technique known and practiced today (Seaward, 2009)Two Types (Seaward, 2009):
restrictive meditationopening-up meditation (Seaward, 2009)
Meditation: Basic How-to Mental repetition, or mantra (Seaward, 2009)
Close eyes to prevent visual distractionsThe use of a one-syllable word over and over
while exhaling (the mantra) Visual concentration, or tratak (Seaward, 2009)
Focusing on or staring at an object or image from about 3 to 5 feet away, about one minute
Close your eyes ad visualize the object Repeated sounds, or nadam (Seaward, 2009)
Beating drums, chimes, chants, rolling thunder, waterfalls, or ocean waves help to focus the mind’s attention
(Seaward, 2009)
Meditation: Basic How-to (cont.)Physical repetition (Seaward, 2009)
Rhythmic aerobic exercise (such as running or walking) and breathing
Concentrate on rhythm of movement and make it steady
Tactile repetition (Seaward, 2009)Holding a small object can bring focus in the
mindFeeling the object, such as rosary beads or a shell, allow the mind to focus on internal stimuli
(Seaward, 2009)
SummaryWhat is mental fitness?The benefits of mental fitnessResearch backing the benefits of mental
fitnessTypes of mental fitness exercises
(Seaward, 2009)
References:Dacher, E. S. (2006). Integral Health: The Path to Human
Flourishing. Laguna Beach: Basic Health Publications.
Lazarus, C. N. (2011, May 21). Three Keys to Optimum Mental Fitness. Retrieved from Psychology Today: http://m.psychologytoday.comblog/think-well/201105/three-keys-optimum-mental-fitness
Schlitz, M., Amorok, T., & Micozzi, M. S. (2005). Consciousness and Healing. St. Louis: Elsevier.
Seaward, B. L. (2009). Managing Stress, 6th Edition. Sudbury: Jones and Bartlett.