Psychology of Mental Health and Well-being . Work/Study-Life Balance . Stress Management & Coping Lesson 4 Autumn semester 2020 Popis: Image13 Pavel Humpolíček, Ph.D. Department of Psychology and Psychosomatics Faculty of Medicine, Masaryk University Výsledek obrázku pro lékaÅ™ská fakulta brno logo png PhDr. Pavel Humpolíček, Ph.D. Masaryk University, Faculty of Medicine Department of Psychology and Psychosomatics Brno, Czech Republic upp.med.muni.cz Private practice (counselling, therapy, assessment, coaching) www.p-s-y-c-h-o-l-o-g.cz 27.2.2021 16:26 2 P©H Practical Use of Relaxation Techniques, Self-Improvement Popis: Image13 Pavel Humpolíček, Ph.D. [USEMAP] Take a nap •Just a few minutes •a few times per a day. • • • • •With closed eyes. 27.2.2021 16:26 P©H 4 Výsledek obrázku pro garfield lying down Výsledek obrázku pro closed eyes drawing Focus on Principles •Relaxation? Easy! • •Relaxed Muscles & Comfortable Warmth •or •HW •Heavines & Warmth • 27.2.2021 16:26 P©H 5 http://www.traveosoft.com/public/img/Bulb.gif http://www.traveosoft.com/public/img/Bulb.gif Focus on Principles • •Neuroplasticity works for us … •… but HOW can I use it? • •HOW TO TALK TO THE BRAIN? • •How the brain works, talks, thinks…? 27.2.2021 16:26 P©H 6 http://www.traveosoft.com/public/img/Bulb.gif http://www.traveosoft.com/public/img/Bulb.gif IMAGINE! Why to apply … 27.2.2021 16:26 P©H 7 • • •CONCENTRATION • • •RELAXATION • • • •IMAGINATION • • • •MEDITATION sleeping, active refreshing efficiency, adaptation, coping (with minimum to peak) creativity, mental activity (planning, time management, social relations, self-reflection, memory …) well-being, work-life-balance self-improvement health (bio-psycho-socio-spiritual homeostasis/balance) Stress and Coping Strategies. Successful stress management. Popis: Image13 Focus on Principles •FEED BACK 27.2.2021 16:26 P©H 9 http://www.traveosoft.com/public/img/Bulb.gif http://www.traveosoft.com/public/img/Bulb.gif Self- Reflection Popis: Image13 S-E-T / I-S / B-E-S-T 27.2.2021 16:26 P©H 11 [USEMAP] Spiritual Meaningful Simple questions to improve self-reflection: WHAT I (REALLY) WANT (JUST NOW) ? WHAT I (REALLY) NEED (JUST NOW) ? 27.2.2021 16:26 P©H 12 INTUITION in neuropsychology •Somatic markers 27.2.2021 16:26 P©H 13 [USEMAP] [USEMAP] António Damasio [USEMAP] Focus on Principles •Listen to your BODY & emotions … • •… and allow it/them to live •together with you •and your conscious thinking! • •Consciousness is not so strong •as we assume. 27.2.2021 16:26 P©H 14 http://www.traveosoft.com/public/img/Bulb.gif http://www.traveosoft.com/public/img/Bulb.gif P©H PSYCHOSOMATICS short version Popis: Image13 basic information, principals, sources, links HISTORICAL OVERVIEW •population of indigenous nations • •shamans • •doctors and priests •(China, Persia, Egypt, Greece, Aztecs, Siberia …) • • 27.2.2021 16:26 P©H 17 Psychosomatic Medicine: History 4 Not very informative: “As old as medicine”, “since antiquity” 4More informative: “counter reformation” against natural science preponderance in late 19th century medicine 4But: two very different forms of “counter reformation” at the beginning of 20th century [USEMAP] HISTORICAL OVERVIEW •Sigmund Freud • • • Franz Alexander • • Thure von Uexküll • • •Psychosomatic Medicine •(journal) 27.2.2021 16:26 P©H 19 [USEMAP] [USEMAP] [USEMAP] Psychosomatic Medicine: History 4 Psychogenetic tradition (Psychoanalysis!) 4 8 body as theatre of the soul (“puzzling leap” – “conversion”) janet charcot_blanche intro_psycho_freud_g [USEMAP] Psychosomatic Medicine: History 4 Psychogenetic tradition 8 e.g. Franz Alexander: Psychosomatic Medicine (“The medical value of psychoanalysis”); corrective emotional experience Abb 1891-1964 [USEMAP] Psychosomatic Medicine: History 4 Psychogenetic tradition 8 problem: dualistic approach, less acceptable to patients (“either-or”) “Medicine for bodies without souls and for souls without bodies” 8 advantage: - clear (psycho-)therapeutic strategies, - takes part in development of (psychodynamic) psychotherapies since Freud (insight, new emotional experiences, re-structuring of personality) - conceptual basis for psychosomatic specialists and departments [USEMAP] Psychosomatic Medicine: History 4 Integrative (“holistic”) approach 8 from Internal Medicine/ Neurology, with background in biology 8 organism (body and soul) in its interaction with the environment [USEMAP] Psychosomatic Medicine: History 4 Biology: Jakob von Uexküll “Strolls through the environment of animals and humans” 8 “relational” instead of “atomistic” approach 8 meaning of environment for the organism Jakob von Uexküll 1910 1864-1944 [USEMAP] Psychosomatic Medicine: History 4 Psychosomatic Medicine: Thure von Uexküll Thure von Uexküll 1950-70s 1908 - 2004 [USEMAP] Psychosomatic Medicine today: disorders 4 Primarily concerned with those bodily distress disorders which are amenable to psychotherapy 8 somatoform disorders/ functional somatic syndromes 8 somato-psychic disorders including psycho-oncology, psycho-cardiology 8 eating disorders 8 post-traumatic disorders 4 Overlap with psychiatry concerning 8 Depressive/ anxiety disorders 8 Personality disorders (e.g. Borderline) [USEMAP] Psychosomatic Medicine today: aspects of aetiological models 4 Disposition – Trigger - Maintenance 4 Developmental, i.e. early relationship experiences influence attachment patterns and stress resilience (epigenetics) 4 Symptoms as consequence of developmental deficit and of functional/ intentional adaptation 4 Interpersonal context highly relevant for symptom manifestation and maintenance [USEMAP] Psychosomatic Medicine today: clinical methods as applied here 4 Disorder-oriented psychotherapy on psychodynamic basis 8 (bodily) symptom patterns in affective – relational context 8 explanatory model 8 personality factors (structural deficits/ mentalization, conflicts, resources) 4 Multi-modal therapy (day clinic/ in-patients) 8 psychotherapy – single and group 8 body psychotherapy/ physiotherapy 8 art therapy 8 somatic diagnostics and therapy incl. psychopharmacology 4 Consil-Liaison-Psychosomatics 8 diagnostics, psychoeducation, counseling, team supervision [USEMAP] Functional Somatic Syndromes Gastroenterology Irritable Bowel Syndrome Functional dyspepsia Cardiology Atypical chest pain Neurology Common Headache Chronic fatigue syndrome Rheumatology Fibromyalgia Complex regional pain syndromes (Reflex sympathetic dystrophy) Gynaecology Chronic pelvic pain Orthopaedics Chronic back pain Sidelights: Germ layer 27.2.2021 16:26 P©H 30 The ectoderm generates the outer layer of the embryo, and it forms from the embryo's epiblast. The ectoderm develops into the surface ectoderm, neural crest, and the neural tube. The surface ectoderm develops into: epidermis, hair, nails, lens of the eye, sebaceous glands, cornea, tooth enamel, the epithelium of the mouth and nose. The neural crest of the ectoderm develops into: peripheral nervous system, adrenal medulla, melanocytes, facial cartilage, dentin of teeth. The neural tube of the ectoderm develops into: brain, spinal cord, posterior pituitary, motor neurons, retina. [USEMAP] Sidelights: Acupuncture 27.2.2021 16:26 P©H 31 … is the stimulation of specific acupuncture points along the skin of the body involving various methods such as penetration by thin needles or the application of heat, pressure, or laser light… [USEMAP] [USEMAP] [USEMAP] Sidelights: Head´s zones •Referred pain, also called reflective pain, from visceral organs tends to be expressed on the specific area of body surface, called as Head's zone. •Sympathetic referred pains of viscera appear on the body trunk. • [USEMAP] [USEMAP] [USEMAP] Výsledek obrázku pro blaschko lines Sidelights: Blaschko lines •... are lines of normal cell development in the skin. These lines are invisible under normal conditions. They become apparent when some diseases of the skin or mucosa manifest themselves according to these patterns. [USEMAP] Výsledek obrázku pro blaschko lines Systematic desensitization Joseph Wolpe, 1958 •IMAGINACE & RELAXACE • •NELZE VNÍMAT DVĚ RŮZNÉ EMOCE/MYŠLENKY V JEDNU CHVÍLI. • •VOLÍM SI MYŠLENKU, VOLÍM SI EMOCI. 27.2.2021 16:26 P©H 34 Výsledek obrázku pro joseph wolpe 1958 [USEMAP] https://youtu.be/doxxfXqpKYA Harry Potter and the Prisoner of Azkaban Alfonso Cuarón & J. K. Rowling, Warner Bros. Pictures, 2004 Výsledek obrázku pro watching icon Sidelights: Epigenetics •… is the study of cellular and physiological trait variations that are not caused by changes in the DNA sequence … 27.2.2021 16:26 P©H 36 [USEMAP] [USEMAP] [USEMAP] Video inspiration How early life experience is written into DNA https://www.ted.com/talks/moshe_szyf_how_early_life_experience_is_written_into_dna https://pi.tedcdn.com/r/pe.tedcdn.com/images/ted/83a07798414015d9271744d9780f7a64625977e9_254x191.j pg? Moshe Szyfat Výsledek obrázku pro watching icon P©H Self-improvement - tips maximal effect with minimal effort 27.2.2021 16:26 P©H 39 6a00d83451c45669e2011570b90e82970b-500wi Prótagorás z Abdér images Man is the measure of all things: of things which are, that they are, and of things which are not, that they are not. Výsledek obrázku pro Pareto principle The Pareto principle Vilfredo Frederico Damaso Pareto (15/7/1848 – 19/8/1923) Vilfredo_Pareto also known as the 80/20 rule, the law of the vital few, or the principle of factor sparsity Joseph M. Juran Výsledek obrázku pro Joseph M. Juran (24/12/1904 –28/2/2008) The Four Agreements (Don Miguel Ruiz) Be impeccable with your word. Don't take anything personally. Don't make assumptions. Always do your best. The 7 Habits of Highly Effective People •1 - Be Proactive •2 - Begin with the End in Mind •3 - Put First Things First •4 - Think Win-Win •5 - Seek First to Understand, Then to be Understood •6 - Synergize •7 - Sharpen the Saw Stephen R. Covey Mind-maps „When the thinking is visible“ 27.2.2021 16:26 P©H 44 [USEMAP] [USEMAP] [USEMAP] [USEMAP] [USEMAP] Belbin Team Roles 27.2.2021 16:26 P©H 45 Belbin Plant Resource Investigator Co-ordinator Shaper Monitor Evaluator Teamworker Implementer Completer Finisher Specialist P©H Popis: Image13 Výsledek obrázku pro burn out syndrome Supplement: PRINCIPLES Popis: Image13 Výsledek obrázku pro burn out syndrome TO BURN OUT CAN ONLY THE ONE WHO BURNS! Výsledek obrázku pro burn out syndrome Výsledek obrázku pro burn out curve Výsledek obrázku pro fractals Výsledek obrázku pro butterfly effect Výsledek obrázku pro butterfly effect fractals Výsledek obrázku pro fractals in nature Butterfly Effect Popis: Image13 FACTS Burnout is a type of psychological stress. Occupational burnout or job burnout is characterized by exhaustion, lack of enthusiasm and motivation, feelings of ineffectiveness, and also may have the dimension of frustration or cynicism, and as a result reduced efficacy within the workplace. The term burnout in psychology was coined by Herbert Freudenberger in his 1974 Staff burnout, based on his observation of drug addicts he helped who, with blank looks, stared at cigarettes until they burned out. More recently the term brownout has been used in the business world to describe a less serious version of burnout. It refers to staff who are disengaged and demotivated in their job role. Occupational burnout is typically and particularly found within human service professions. Professions with high levels of burnout include social workers, nurses, teachers, lawyers, engineers, medical practitioners, customer service representatives, and police officers. One reason why burnout is so prevalent within the human services field is due in part to the high-stress work environment and emotional demands of the job. Popis: Image13 FACTS 12-stage model of burnout developed by psychologists Herbert Freudenberger and Gail North: 1.The Compulsion to Prove Oneself: demonstrating worth obsessively; tends to hit the best employees, those with enthusiasm who accept responsibility readily. 2.Working Harder: an inability to switch off. 3.Neglecting Needs: erratic sleeping, eating disrupted, lack of social interaction. 4.Displacement of Conflicts: problems are dismissed; we may feel threatened, panicky, and jittery. 5.Revision of Values: Values are skewed, friends and family dismissed, hobbies seen as irrelevant. Work is the only focus. 6.Denial of Emerging Problems: intolerance; perceiving collaborators as stupid, lazy, demanding, or undisciplined; social contacts harder; cynicism, aggression; problems are viewed as caused by time pressure and work, not because of life changes. 7.Withdrawal: social life small or nonexistent, need to feel relief from stress, alcohol/drugs. 8.Odd Behavioral Changes: changes in behavior obvious; friends and family concerned. 9.Depersonalization: seeing neither self nor others as valuable, and no longer perceive own needs. 10.Inner Emptiness: feeling empty inside and to overcome this, look for activity such as overeating, sex, alcohol, or drugs; activities are often exaggerated. 11.Depression: feeling lost and unsure, exhausted, future feels bleak and dark. 12.Burnout Syndrome: can include total mental and physical collapse; time for full medical attention. Výsledek obrázku pro burn out syndrome Výsledek obrázku pro general adaptation syndrome GAS: See above (slide 19) Výsledek obrázku pro butterfly effect Výsledek obrázku pro burn out syndrome P©H Let me to wish you … … the fitness of the brain … References References •Stress & Coping - Key publications from the „history“ • •Lazarus, R. S., & Folkman, S. (1984). Stress, appraisal, and coping. New York: Springer. •Antonovsky, A. (1979). Health, Stress, and Coping. San Fransisco: Jossey-Bass. •Cohen, F. (1984). “Coping” In J.D. Matarazzo, S.M. Weiss, J.A. Herd, N.E. Miller & S.M. Weiss (eds.), Behavioral Health: A Handbook of Health Enhancement and Disease Prevention. New York: Wiley, 1984. •Lazarus, R.S. & Cohen, J.B. (1977). “Environmental Stress”. In I. Altman and J.F. Wohlwill (eds.), Human Behavior and Environment. (Vol 2) New York: Plenum. •McCrae, R. R. (1984). Situational determinants of coping responses: Loss, threat, and challenge. Journal of Personality and Social Psychology, 46, 919-928. •Perrez, M., & Reicherts, M. (1992). Stress, coping, and health. Seattle/Toronto: Hogrefe & Huber Publishers. • •http://www.psy.miami.edu/faculty/ccarver/documents/p89COPE.pdf •