Your Psychological and Spiritual Well-Being

Transcription

1 An Invitation to Health Your Psychological and Spiritual Well-Being Developed by: Richard C. Krejci, Ph.D. Professor of Public Health

2 Topics of Focus For This Chapter Emotional Health Spiritual Health Positive Psychology Sleep Characteristics Benefits and how to enrich spiritual life Areas of study and how to practice positive psychology Disorders and strategies to improve sleep

3 Chapter Objectives Identify the characteristics of emotional and mental health. Identify the two pillars of authentic happiness. Explain the health values of connecting with others. Discuss some of the health benefits of prayer. Describe four ways that sleep affects well-being. Understand your spiritual health and make a decision to enrich it in at least two different ways.

4 What are the Three Elements of Psychological Well-Being? Emotional Health The ability to express and acknowledge one s feelings and moods. Mental Health Our ability to perceive reality as it is, to respond to its challenges, and to develop rational strategies for living Culture Brings people together, strengthen their bonds, reinforce the values and beliefs they share, and provide a sense of belonging, meaning, and purpose.

5 What are the Characteristics of Emotionally Healthy People? An emotionally well individual demonstrates: determination and effort to be healthy flexibility and adaptability sense of meaning and affirmation of life understanding that self is not the center of the universe

6 Emotionally Healthy People An emotionally healthy person will show: compassion for others ability to be unselfish when relating to others depth and satisfaction with intimate relationships sense of control that enables health-enhancing choices and decisions

7 What are the Three Major Focuses Of Positive Psychology? Hope & Trust Wisdom & Courage Strong Families & Democracy Treatment is not just fixing what is broken, it is nurturing what is best within ourselves. -Martin Seligman, Ph.D. Positive Emotions Positive Traits Positive Institutions

8 What is Emotional Intelligence? Definition A term used by some psychologists to evaluate the capacity of people to understand themselves and relate well to others. Emotional Quotient (EQ) The ability to monitor and use emotions to guide thinking and actions. The Attributes of a High EQ include Increased productivity at work and happiness at home. Decreased incidence of stress, depression and anxiety, and quicker recovery from serious illness.

9 What are the 5 Lessons of Positive Psychology? Knowing Your Needs The Maslow Pyramid Self-actualization Clarifying Your Values Instrumental values Terminal values The Pursuit of Self-Esteem Confidence and satisfaction in oneself Optimism See the glass as half full Richie's Story Managing Your Moods Identify the source of distress

10 How Does One Work Toward Meeting His/Her Mental/Emotional Needs? Abraham Maslow s Theory of Personality Development Selfactualization Fulfillment of one s potential Self-esteem Respect for self, respect for others Love and affection Ability to give and receive affection; feeling of belonging Safety-security Ability to protect oneself from harm Physiological needs Fulfillment of needs for food, water, shelter, sleep, sexual expression Fig. 2-1, p. 31

11 Self-Esteem Enhancement Defined as the confidence and satisfaction in oneself Based on the distance between the perceived self and the ideal self Self-Esteem Enhancement is the process of reducing the distance between these two points Loss of self-esteem in youth often begins with negative messages from parents, siblings, and friends Once the ideal self is more realistic, you can have a healthier opinion about yourself and greater self-esteem Perceived Self-esteem Ideal

12 Boosting Self-Esteem The key element to building and maintaining high self-esteem is to focus on being what you want to be Build your image from the inside out Every woman has something unique to offer which enhances the six dimensions of health To enhance self image, start by loving yourself and accepting yourself as you are right now Positive thinking and speaking Never fear failure

13 Authentic Happiness What are the two components of authentic happiness? I. Engagement with family, work or a passionate pursuit II. Finding meaning from some higher purpose

14 Genetics Humor Optimism Six Factors Influencing Happiness Love and Faith Life Events Wealth, Health and Age

15 Where Does Happiness Come From? Sources of Happiness 40% Genetics 50% Life circumstances What you do to make yourself happy 10%

16 Feeling in Control Autonomy The ability to draw on internal resources; independence from familial and societal influences. Locus of Control An individual s belief about the source of power and influence over his or her life. Internal vs. external locus of control

17 Feeling in Control Assertion Behaving in a confident manner to make your needs and desires clear to others in non-hostile ways. Use I Statements to explain your feelings Listen to and acknowledge others Be direct and specific Be assertive, not obnoxious

18 Connecting with Others Connectedness vs. Social Isolation What are some common ways to connect? 1. Recognize degrees of shyness and social anxiety & anticipate stressful events. 2. Join campus/community groups. 3. Participate in projects or activities. 4. Surround yourself with personal acquaintances.

19 Spiritual Health The ability to identify one s basic purpose in life and to achieve one s full potential; the sense of connectedness to a greater power. It gives a strong sense of purpose, values, morals and ethics. Individuals who pray regularly, stay healthier and live longer than those who rarely or never do.

20 Definition Spiritual Intelligence The capacity to sense, understand, and tap into the highest parts of ourselves, others, and the world around us. How is it developed? Focusing on the discovery of wisdom from within yourself.

21 How do we Develop Spirituality? Gratitude Appreciation, not just for a special gift, but for everything that makes life a bit better. Forgiveness To let go of all anger and pain that demand time and waste energy. Altruism Acts of helping or giving to others without thought of self-benefit. Clarifying Your Values Consider consequences Choose freely Publically affirm Appropriate actions

22 Sit quietly Seven Ways To Enhance Spiritual Life Create small moments of silence Go outside Limit cerebral or cognitive work Trust your feelings Develop a spiritual practice

23 The Power of Prayer Prayer may foster a state of peace and calm that could lead to beneficial changes in the cardiovascular and immune systems. Membership in a faith community provides an identity as well as a system of support

24 Why Does Sleep Make a Difference? Healthy, Adequate Patterns of Sleep Affect: Learning and memory Metabolism and weight Safety Mood/quality of life Cardiovascular health Immunity/cancer prevention

25 Stage 1 What Happens When We Sleep? A twilight zone between full wakefulness and sleep. The brain produces small, irregular, rapid electrical waves. Stage 2 Brain waves larger with occasional bursts of electrical activity. Eyes unresponsive and bodily functions slow. Stage 3 and 4 The most profound state of unconsciousness The brain produces slower, larger waves. Delta or slow-wave sleep. REM (Rapid Eye Movement) sleep Deep vivid dreaming Brain waves resemble those of waking more than quiet sleep. These stages are repeated four or five times a night!

26 EEG Activity in the 5 Stages of Sleep

27 Sleep Disorders Insomnia Snoring and Sleep Apnea Movement Disorders Circadian Rhythm Sleep Disorders Therapies Relaxation Cognitive Stimulus control Sleep restriction Medications

28 Insomnia as A Sleep Disorder The Facts: Chronic difficulty falling and staying asleep Lack of sleep affects daytime functioning Problems with concentration Higher rates of accidents May be caused by anxiety or depression disorders May be related to restless leg syndrome or thyroid diseases.

29 Sleep Affects Your Daytime Well-being Lack of sleep can affect every aspect of one s life and causes: Daytime sleepiness Decreased level of attention Impaired memory Impaired decision making

30 Counting BEARS: How Well Do You Sleep Each Night?

31 How to Sleep Like a Baby Aim for ~7.5 hours of sleep per night Go to bed and wake up at the same time each day. Develop a sleep ritual. Don t drink coffee late in the day. Don t rely on alcohol to get to sleep. Limit daytime naps if you sleep poorly at night. Avoid over-dependency on sleeping pills.

32 The End Slideshow was developed by: Richard C. Krejci, Ph.D. Professor of Public Health Columbia College All rights reserved