stress test 3
What do Socrates and Joseph Smith agree on?
Development of self-knowledge— better know oneself as others know you Doctrine and Covenants 76:94 "They who dwell in his presence are the church of the Firstborn; and they see as they are seen, and know as they are known, having received of his fulness and of his grace"
What is a schema?
A general rule of thumb for how we see the world— positive or negative (built-in to our minds) Ex: dogs are great, Utes are the worst, etc. Early maladaptive schemas: we can develop negative views during development that impact the way we think as adults— we still believe these schemas later in life even though our experiences might prove otherwise
Why is our perception of the world so important in psychotherapy?
Because perceptions determine stress: - Changing our perceptions is the best way to reduce the amount of stress in our lives - But first, we need to be aware of our perceptions and what contributes to our perceptions We are constantly evaluating things semiconsciously— CBT teaches us to slow down our judgments and better understand what is going on around us Socrates: "know thyself" AND "the unexamined life is not worth living"
What is meant by deliberate practice?
Being an expert at something is not the result of genetics, deliberate practice is what makes the difference We become an expert after we accumulate 10,000 hours of practice (takes about 10 years) Experts design their lives to engage in daily deliberate practice
How similar are meditation and prayer? How does the Bible Dictionary define prayer?
Bible dictionary: prayer is the act by which will of father and child are brought into correspondence; prayer is a form of work and is an appointed means for obtaining the highest of all blessings
What are the elements of successful aging? What do we learn from the Harvard Aging Study?
Importance of Early Childhood Environment: Warm, loving parents Stable, predictable, etc. environment for people who didn't have this, Resilience; kids are resilient How do you overcome a bad childhood? Harvard Aging Study Healthy Lifestyle No smoking Little alcohol Not obese (diet and physical activity) Marriage Married long term Stable Warm relationship Mood and Personality No major depressive episodes Low on neuroticism Resilient personality Extroverted personality Respect and Control Respected by others (occupation, SES) Sense of control
What did the Steffen (2006) study find?
Steffen, 2006 "The Cultural Gradient": There appears to be a cultural gradient the moderates the relationship between SES and health Increasing acculturation to Western society is related to worse health The healthiest people in this study were low SES low acculturated Hispanic immigrants
What is the Social Gradient?
Steffen, 2006 "The Cultural Gradient": There appears to be a cultural gradient the moderates the relationship between SES and health Increasing acculturation to Western society is related to worse health The healthiest people in this study were low SES low acculturated Hispanic immigrants The healthiest people were Catholic, low acculturated Hispanic immigrants in terms of BP
What is meant by social neuroscience?
a new field devoted to understanding how biological systems implement social processes and behavior; capitalizes on biological concepts and methods to inform and refine theories of social behavior an up and coming area that takes neuroscience to the social level; looks at how relationships influence how we think, feel, act, etc we wouldn't have personalities if we didn't interact w other people social isolation is just as bad as cigarette smoking
What happened in Milgram's obedience experiments and why is it important?
a study that instructed males from different occupations to inflict shocks on people; gradually increased until they would have been fatal. Idea was that only Germans would do this, but Americans would never. Found that 67% of the people did it all the way. Thus most people follow authority figures
What did Dr. Donnison (Lancet, 1929) discover?
He was a British doctor that retired, moved to Kenya, and worked in a hospital. shocked that there wasn't any heart disease there, found no atherosclerosis and no increase in BP with age Studied over 1,000 native Kenyans ages 18 to 75 Found no atherosclerosis Found no increase in BP with age Hypothesized that his hypothesis = Westerners have higher BP because of "high pressure existence" many non-westernized countries don't show an increase in BP, our way of doing business is stressful
When using imagery and visualization, which two scenes are most commonly used?
Imagining or visualizing a relaxing and enjoyable place such as a beach or mountain scene First, find a comfortable place you won't be disturbed, can be either sitting or laying down Take a few relaxing breaths Key to successful imagery is using all your senses and being in your imagination fully
What are the assumptions of mindfulness?
we're often unaware of our moment-to-moment experience this is the soil for misinterpretation; think of negative self evaluation, social phobia etc; rumination is not present focused we can develop awareness development is gradual and we need to practice; we can't learn all about mindfulness in one day observation and awareness will increase our accuracy of observation (and present focus)
last day notes
breathe low and slow, 6 breaths per minute breathe in through nose and out through mouth to slow it down autogenics: developed by a guy that based its principles on self-generation, watched hypnotists to see what people experience during hypnotism, they were heavy and warm. setting is quiet, alone formulas = first is I am heavy and 2nd warm, 3rd forehead feels cool, 4th it breathes me, 5th is the heart focus, beat regular and calm, solar plexus first guy (missed the name) - up to 100 sessions leading to small changes in muscle tension, allowing you to realize which muscle controls what movement Golpe took this and shortened it to about 10-15 sessions Borkovek/Bornstein adapted it to what we do now ppl carry tension without realizing, causing tension headaches, becomes the new normal in imagery/visualization - pop locations are mountains and beach senses employed in imagery by going through each sense and identifying what you would experience, related to self-hypnosis biofeedback: two things you have direct control over are breathing and muscle tension; you have indirect control over HR, BP etc resonance frequency = breath at about 6 breath/min to maximize amt of blood passing through lungs breathing in = sympathetic HR goes up, breathing out = slowing down HR parasympathecially, through vagus nerve; slowing breath down maximizes the amount that HR changes, since healthy heart rate changes quite a bit don't use stressful, "Have to" words, say things like allow, experience, notice, be aware of, don't try and force a certain outcome what is medicine = the science of diagnosis, prevention, and intervention integrative medicine = anything with imperical backing, ie if psychotherapy has benefits, then it's included in the medical setting. anything w positive impact solutogenesis = illness back to normal, and be
What aspects of you stress response can you directly control or self-regulate?
breathing and muscle tone
How is mindfulness practiced?
bringing awareness/acceptance to the present raisin study guy
Why are the benefits of practicing meditation?
calms the mind
What is at the core of Mindfulness Based Cognitive Therapy?
feveything you perceive outside of yourself is. a reflection of your own thinking you see who you are by seeing who you think other people are you are the story teller, teh projector ofa ll stories and the world is the proejcted image of your thoughts
What do we learn from the House (1988) study?
first to show that lacking social relationships was a major risk factor for mortality Those with less relationships are twice as likely to die over a follow-up period The evidence for social support and health is as strong as the evidence for cigarettes and health questions this study brings up: How does the outside world get inside the skin? What are some potential physiologic pathways through which chronic negative interpersonal interactions lead to health problems? What constitutes a healthy relationship? Physical contact reduces the stress response Perceived support from others reduces the stress response
How is spirituality measured in the research literature?
having a sense of meaning, being and peace with oneself, and forgiveness, gratitude, compassion
What is mindfulness?
kind, open, non-judging and sustained moment-to-moment awareness of perceptible mental states and processes. diffused, nonattached, accepting, nonjudgemental, deliberate awareness of experiential events as they happen in the moment
Why would culture impact physical health?
lifestyle, stress levels and social acceptability
What is Salutogenesis?
looks at the whole spectrum of disease, not just the pathology/presence of negative symptoms
What was found in the White Hall studies?
not talked about in class The influential Whitehall studies found top-ranking civil servants in Britain experienced lower mortality than civil servants below them in the organizational hierarchy.
How is insomnia related to major depression?
people usually first have disregulated sleep, which leads to disregulated mood. over years of this results in depression • Sleep disturbances and insomnia key predictors of future depressive episodes and mood disorders • Sleep problems appear to happen first and then mood disorder and not other way around
We don't see the world as it is, rather we...
perceive the world as it was useful to see it in the past (evolutionary perspective)— what is good/bad or useful/not useful perceive the world as we are (subjective nature)— we perceive through ourselves Who we are, and what we believe about the world, define how we perceive stress
What are the 6 Autogenic formulas?
Passive concentration is key Active concentration leads to sympathetic arousal and tension Want parasympathetic focus, 'let' things happen 1. Heaviness (muscular relaxation): Arms and legs are heavy 2. Warmth (vascular dilation): Arms and legs are pleasantly warm 3. Heart (heart regulation): The heart is beating calmly and regularly 4. Breathing (breathing regulation): It breathes me; let your breath control itself and happen naturally 5. Viscera (visceral organ regulation): Sun rays streaming and warm 6. Head (cooling the forehead): The forehead is cool
What do we learn from the quotes from M. Scott Peck and Viktor Frankl?
Peck: We live in an imperfect world, and we cannot argue that the world should be better because the world is what it is. We must work to make it better. Franki: When we have deeper meaning in our lives and understand the "why," we can better deal with the "how."
How are stress and personality related?
Personality is flexible and people adapt Correlation between childhood and adult personality is .50; half of your personality appears to be genetic but the other half is environmental, so you can change it Intentional personality change and habit formation requires consistent effort over time Who do you want to become?
What areas are focused on in positive psychology approaches to core narrative?
Positive psychology: Learned optimism Forgiveness Gratitude
What are the key elements of behavioral sleep medicine?
1. Maintain regular bedtime and awakening time, including weekends. Get up about the same time everyday, regardless of what time you fall asleep. 2. Establish a regular, relaxing bedtime routine that includes dim light (avoid tablets, phones, laptops right before bed). 3. Sleep in a room that is dark, quiet, comfortable, and cool 4. Use bedroom only for sleep; have work materials, computer, TV, etc. in another room. 5. Finish eating 2-3 hours prior to bedtime. 6. Avoid caffeine within 6 hours of bedtime. 7. Exercise regularly, but not within 2 hours of bedtime. 8. Avoid long naps (1 nap 30 minutes or less a day is ok). 9. Go to bed only when sleepy. 10. Focus problems/worries earlier during day, not at bedtime 11. If you can't fall asleep within 10-15 minutes, get up and write down thoughts, clear out mind.
What is the ABC Intervention and how does it work?
ABC Model: - Activating Event— something happens and we have a reaction - Irrational Beliefs— consider if our beliefs/thoughts are realistic - Emotional Consequences Identify when anxiety and irrational thoughts happen and evaluate how we react and deal with situations.
What are the key ideas behind peak performance, practice and rest?
About every 90 minutes we experience a 10-20 minute ultradian dip (low energy) To neutralize this dip, it is best to take a 10-20 minute break (or more) to revitalize ourselves Trying to work through the dip with caffeine, adrenaline, etc. Increases the stress response and negative outcomes Infradian: greater than one day seasonal, yearly, hibernation, menstrual Circadian: about one day diurnal, sleep wake cycle, cortisol Ultradian: less than a day energy & metabolic fluctuations, about 90 to 120 minutes Ultrafast: 5 to 15 minutes epinephrine pulsatile release Breathing: seconds regular breathing, resonant frequency breathing, panic attack breathing
What do the top 10 cognitive distortions have in common?
Are not based on fact or reality (?)
What does Autogenics mean?
Autogenics is brain directed self-regulation which promotes • Homeostasis/allostasis • Recuperation (increased parasympathetic tone) Autogenics is a self-induced psychophysiological shift: • From a stressed, tense state to a relaxed state • Autogenics is the opposite of the stress response the goal is to create balance in the body, moving to parasympathetic side of things
What is the ideal approach to relaxing breathing?
Autogenics, progressive muscle relaxation (PMR), and imagery typically begin by teaching breathing: • Breathe with diaphragm • Low and slow breathing (avoid word deep) • 4/6 breathing; ie in a 10-second breath, you'll do four seconds in and six out; this is the typical breathing rate in biofeedback
What did the Cooper (1997) study find?
Cooper, 1997, Scientific American: -Social conditions play a significant role in the development of cardiovascular disease -African Americans have the highest BP in the world, but Africans have the lowest BP in the world -Marked gradient showing rise in BP as you move from Africa to the United States Cooper was looking at social conditions and cardiovascular disease; shows that it wasn't due to African genetics, was more a social implication
Can we change our core narrative? How?
Core narrative: key aspects of how we think about and view the world (internal/external locus of control) Positive change: hope, optimism, meaning in life, internal locus of control CBT is consciously changing our story The healthier stories/narratives we have, the better neural connections— Labeling emotions increases prefrontal activity and decreases amygdala activity
What is the ideal approach to breathing in biofeedback?
Diaphragmatic or abdominal breathing is our best defense against stress • It calms the whole body • Calm breathing tends to be slower, gentler, and more rhythmic Respiratory efficiency increases when people breathe at about six breaths per minute Respiratory efficiency: more blood available when oxygen concentration in the alveoli is at the maximum Yogis, Sherpas, and athletes spend more time breathing at this rate Saying rosary prayers and meditation are associated with breathing at 6 breaths a minute and produce large increases in HRV HRV increases baroreflexes (cardiodysregulation such as hypertension impairs baroreflexes)
What do we learn from the Cole (2007) study?
Genetic expression study of loneliness (epigenetics) Looked at 2 groups: 1 group scoring very high on loneliness, the other scoring very low Those scoring high had more genetic expression for proinflammatory factors took the top 10 most and least lonely people and used them in his study. found that the loneliests' genetic expression was increased glucocorticoid/cortisol expression etc
What happens if we constantly engage in negative judgments about the world?
If we are prone to negative evaluations and judgments, we dramatically increase our stress
How are the senses employed in imagery and visualization?
Imagining or visualizing a relaxing and enjoyable place such as a beach or mountain scene First, find a comfortable place you won't be disturbed, can be either sitting or laying down Take a few relaxing breaths Key to successful imagery is using all your senses and being in your imagination fully
What do we learn from the Uchino (1999) study?
Increased social support is related to decreased mortality via changes in the cardiovascular, endocrine, and immune systems Two key pathways through which social support affects physical health: Stress buffering/reduction Reduced negative health behaviors We should incorporate social support interventions in the prevention and treatment of physical health problems
How was autogenics developed?
J.H. Schultz explored value of hypnosis • Noticed people felt heavy and warm during hypnosis, is essentially a form of deep relaxation • Short term exercises reduced stress and tension Wanted person to be their own therapist: • Reduce dependence on therapist • Helps person gain control of their own life • Autogenics is a form of self-hypnosis
What did President McKay say about meditation?
McKay: we don't take sufficient time to meditate; meditation is the language of the soul. defined as a form of prvate devotion or spiritual exercise, consisting in deep, continued reflection
Who has better health, an average European American or a Mexican Immigrant? Why?
Mexican immigrants healthier than European Americans due to strong social networks, healthier diet, their immigration is spiritual to them ie God guided them the whole way
What might the Culture of Christ look like?
Moses 7:18 And the Lord called his people Zion, because they were of one heart and one mind, and dwelt in righteousness; and there was no poor among them.
What is meant by automatic thoughts?
Most of our self-talk is unconscious or habitual CBT emphasizes making the unconscious and habitual, conscious
How does our self-talk impact our perceptions of the world?
Our perceptions of the world are largely determined by our self-talk— The average person's internal dialogue is about 500 to 1000 words per minute What you say to yourself MATTERS We are constantly evaluating and judging what is happening in our lives
What type of setting is used to practice Autogenics?
Quiet room, reduced lighting Don't wear (or loosen) restrictive clothing Sit comfortably or lay down in comfortable position
What does the Bible Dictionary say about repentance and conversion?
Repentance: denotes a change of mind, a fresh view about God, about oneself, and about the world. Conversion: changing one's views in a conscious acceptance of the will of God— Plan of Salvation: we are here to have trials (conversion + narrative)
How is stress related to sleep?
Sleep deprivation is a stressor - if you don't get enough sleep, the level of glucocorticoids go up in your bloodstream Lack of REM (due to lack of sleep) also increases glucocorticoids Delta sleep factor and corticotropin inhibiting hormone are the same thing (CIH inhibits glucocorticoids); are called different things bc they were found independently, one's a sleep factor and one's a stress factor; you want more CIH/delta sleep factor Elevated glucocorticoid levels disrupt sleep onset • Also disrupt energy restoration in brain Creates vicious cycle • Lots of stress will decrease your total amount of sleep • Lots of decreases in sleep elevate glucocorticoid levels Higher glucocorticoids also related to lower quality sleep Anticipating poor sleep increases glucocorticoids; this can lead to insomnia which leads to depression
Why do we need sleep?
Sleep is about 'house cleaning', glymphatic system (immune), CSF cleanses brain during sleep Sleep is about restoration of energy in CNS The brain constitutes about 3% of your body weight, and it uses 20-25% of your body's energy Neurons terrible at storing energy, sleep helps restore energy in brain Primary sensory areas dormant, secondary areas going crazy During REM brain is actively processing information that is not there stages 3 and 4 are more common in first 4 hours of sleep, REM more common after 6 which is why we need a full night
What is culture?
The habits, attitudes, values, and beliefs of a group of people that defines for them their general behavior and way of life Your worldview and the way you live your life is your culture
What is medicine?
The science of diagnosis, treatment, and prevention of disease and other damage to the body or mind The science or art of diagnosing and treating disease or injury and maintaining health Can sleep, exercise, or diet be considered medicine?
How do Western and non-Western cultures differ in health?
are healthier, less stressed In regards to cardiovascular diseases, non-Western cultures are the healthiest • Better diet and physical activity • Larger social networks • Positive cultural values (cooperation, etc.) • Even though less technology
Are we objective observers of the world? How is the lens thru which we see the world formed?
We are NOT objective observers of the world We are active interpreters of the world (the goal being healthy adaptation) Our brains are a quick filter of what is relevant/irrelevant for survival
Why do we dream?
We consolidate memories during sleep Exercising pathways or networks that didn't get enough stimulation during the day • This is a use it or lose it kind of model If you mess up REM, mess up cognition Don't remember things as well, don't learn things as well If sleep deprived easier to learn reversal task because didn't consolidate memory after first learning so easier to unlearn first task dreaming is usually REM, can also be stage 4
When are writing about trauma and journaling most helpful?
Writing about past stress events/trauma can reduce stress and increase health— help people to make sense of their lives When you write, you slow down and think more clearly— choosing your words and working through whatever is on your mind. Writing can have a therapeutic effect and help to clarify one's life narrative. The key is the move towards meaning and making sense of your life
What is the Robin Hood Effect?
an epidemiological statistic - how much would you have to take from the rich to give to the poor to make it all equal? This graph is how many people die per year vs higher differences in rich and poor, there is high mortality in the south due to maybe diet Utah does well
Discuss Anders Ericsson's 10,000 hour rule
anyone can become an expert if you put in 10,000hrs; is really 1,000 per year for 10 years, which is 3hrs/day Best violinists practice typically 3 times a day, mostly in the morning, in 60-90 minute sessions with breaks in between sessions to rest (good violinists practice about 1 1/2 hours a day with no breaks in between) Experts maximize the amount of time they can spend on deliberate practice where they can focus without fatigue (practicing while fatigued is harmful to improvement) Best violinists get more sleep, mostly from taking an afternoon nap
What happens to cortisol during sleep?
decreases
What do we learn from the Vella (2008) study on hostility?
didn't talk about vella in class, however we did talk about Gallo: Importance of studying interaction of personality and social support Affiliative group: low hostility high support, higher agreeableness and lower neuroticism, Less likely to experience anger, Secure attachment to parents Hostile group: high hostile low support, Hostile submissive interpersonal style, decreased agreeableness and higher neuroticism, More likely to experience anger, Report more social conflict/less comfort in relationships, Negative attachment marked by hostility and hostile control
What does the Sense of Coherence model consist of?
doctor also teaches you about other habits that would be beneficial in addition to medications etc, but it is up to you to actually implement them. sense of coherence model is your likelihood of actually doing it. people that cope well have a strong sense of coherence, are able to make sense of things is made of: • Meaning • Control (Manageability) • Predictability (Comprehensibility)
What is the glymphatic system?
eliminates soluble proteins and metabolites from the CNS during sleep
Potential reasons religion has a positive effect on health? Negative effect?
potential positives: placebo effect, increased social support, decreased negative health behaviors, increased ability to cope (with God's help), increased optimism, decreased negative affect as result of the above negative effect: negative cognitions about self - guilt, self-loathing, self-punishment negative cognitions about God - if something bad happens, it's because God is punishing me; cognitive triad: negative view of self, negative view of world (God), negative view of future Being judgmental of others, strained interpersonal relationships negative variables: extrinsic religiosity (I will go to church so that I can get a date for this weekend), dogmatism, belief in a punitive God positive variables: church attendance, private religious activities (prayer, scriptures), intrinsic religiosity, belief in a loving God
How strong is the impact of social relationships on mortality risk?
results of attachment: Affects worldview throughout life, Impacts health as an adult Strange situation- mother leaves 1 year old with stranger (a researcher), when mother returns the child's response is measured B-babies are secure in their relationship with mother and may show some displeasure but return to normal quickly A-babies are avoidant, avoid mother when she returns C-babies are resistant, show both positive and negative D-babies are disorganized, confused and disoriented. least common but the worst, no trust w parent.
What are some side effects of chronic sleep medication usage?
side effects of benzos etc: increased risk of death if you use them chronically (only like 2 pills a month counts as chronic use) Behavioral Sleep Medicine: Effective intervention for sleep problems No negative side effects BSM involves changing sleep environment, sleep habits, lifestyle habits (exercise, caffeine use, etc.), and stress reduction
How is PMR practiced?
start with a specific picture of each of the 16 muscle groups in the slides, then start narrowing them until you get to just 4 groups together. you then move to a body scan.
How did Wolpe adapt Jacobsen's approach?
• Adapted PMR for use in anxiety/fear reduction, didn't like how long it was • Shortened protocol; had people squeeze muscles for 5 seconds then relax for the next 30; helps you become aware of muscle tension in that area • Focused tensing then relaxing • Systematic desensitization • SUDS • Fear ladder (hierarchy of fears); top of the pyramid is your highest fear and bottom is the lowest tier of that fear, ie top is holding a tarantula and bottom is spiders? • Continued pairing of relaxation with fear; over time you learn there's no need to fear • Done until fear is extinguished (amygdala) only way to train amygdala is repeated exposure that shows you no fear happens
How did Bornstein and Borkovec adapt Wolpe's approach?
• Created training manual based off Wolpe • Focus on one muscle group at a time while keeping other muscle groups relaxed • Tense for 5 seconds and relax for 30 seconds • Goal is to learn difference between tension and relaxation, easier to relax on command • What is most used today you are consciously focusing on the difference between the tense and relaxed states; over time, you'll become more aware of what it feels like to be tense vs relaxed and you should be more aware of your ability to choose relaxation
What is heart rate variability?
• HRV refers to the fact that heart rate naturally fluctuates over time • A healthy heart is NOT a metronome, you do want fluctuations in regular heart rate
What happens in heart rate variability biofeedback?
• HRV training is like learning to drive. • Our Stress Response (sympathetic nervous system), is like a gas pedal which revs up our mind & body in reaction to physical danger or stress. • Our Relaxation Response (parasympathetic nervous system), is like a brake which calms us down when we're speeding out of control from stress.
What is meant by integrative medicine?
• Health is balance (allostasis) • Coordinated multidisciplinary care • Prevention and Salutogenesis • Doctor-patient relationship • Patient plays a central role health isn't just absence of negative symptoms, is also the presence of healthy practices
According to the American College of Sports Medicine and the American Heart Association, how can we include physical activity in our lives as medicine?
• Moderate exercise done most days • Make time, put in schedule, sacred event • To be a long-lasting habit, needs to be something you enjoy (does not activate amygdala) • If you haven't exercised in a while, best to see doctor first to get a checkup
What did Jacobsen believe about the impact of muscle relaxation? What was his approach to teaching?
• Not possible to feel a negative emotion when muscles are relaxed • Progressive muscle relaxation program developed to reduce stress and tension • Progressively learn difference between states of tension in muscles • Passive tension detection • Takes up to 100 sessions to learn well
Ideally, how do you talk to yourself will doing breathing exercises?
• Right now, try breathing a little slower and deeper with more stomach than chest movement • Let your shoulder & chest muscles relax and breathe effortlessly • Don't try too hard! Allow yourself to breathe, as if your body is breathing by itself • Breathe in through your nose and breathe out through pursed lips (as if blowing into a straw)
What does biofeedback consist of?
• We are not typically aware of our sympathetic and parasympathetic functioning • Sympathetic and parasympathetic nervous systems are considered autonomic or automatic • Biofeedback is the process of gaining awareness of our current physiological state and increasing our ability to self-regulate • Using feedback on a computer screen, we can see our respiration, EKG, etc. in REAL TIME and we can become aware of our heart rate, breathing, etc. biofeedback is like seeing respirations, EKG, etc in real time to become aware of it and then change it. is like a mirror, displays for performance back to you
When we breathe in, what happens sympathetically? When we breathe out, what happens parasympathetically?
• When we breathe in, our heart rate will accelerate a little bit (sympathetic innervation) • When we breathe out, our heart rate will slow down a little bit (parasympathetic innervation)
According to the American Heart Association, how can we include diet as medicine?
• Whole grains • Fruits and vegetables • Lean Protein • Avoid drinks/foods with added sugar
