I had taken this video down because I have some important revisions to make, however I received a few requests from people who wanted to review it. So I am reposting it. I hope to get the revisions done by next month.
Stress and Resilience
The video here introduces a model of stress, strain, and resilience. It breaks stress down into three components, pressure, strain and feeling, and the processes from which those components arise, assessment, activation and appraisal. It then introduces some methods for developing resilience. Continue reading Stress and Resilience v1
This is a summary of what we covered in the last class on changing habits. I was impressed by how engaged people were and how many ideas they shared. (I apologize for the delay in posting.)
Everyone caught on to the concepts well. We could all see how the various types of stress, i.e. pressure from demands, distress from negative emotions, and strain from sympathetic activation could all make it difficult to change a habit. With this framework people came up with ideas for reducing these different components in order to make developing a healthy habit easier and more successful.
One of the more subtle and more important points that I want to emphasize here is how the feedback between distress from negative emotions and sympathetic activation can be a major source of difficulty.
Continue reading Changing Habits 3
We had a lot of discussion in class. Many people talked about how much difficulty they had making a habit of exercising or of avoiding certain eating habits. We came up with some points to help with these.
Some principles involved in changing a habit are:
- The habit reduces discontent and that is what reinforces the behavior. The greater the reduction in discontent and the faster the reduction the greater the reinforcement.
- Negative emotions increase discontent and so we need to find ways of dealing with them that do not involve the habit we want to change.
- Pressure tends to increase discontent, so if the habit causes an increase in pressure then the discontent will come back quickly. We need to make sure that we find new habits that decrease pressure in the long run.
- Sympathetic arousal also tends to increase discontent. So when we are feeling tense, stressed or in pain we may be more likely to engage in the habit. We need to work on healthier ways to deal with those.
- We need to practice experiencing discontent without having our body respond with tension or strain. We develop discontent tolerance.
Continue reading Changing Habits – II
Many of us have habits we think we would be better without. Usually we have tried to change those, but too often without long term success. In this and the next two classes we will be looking at habits, the ways that habits develop, and methods and techniques for changing habits effectively and sustainably.
In our first session we will explore habits and the processes which create and maintain them. Continue reading Changing Habits – I
One common complaint I hear is the sense that the person is trapped in their thoughts, especially worried thoughts. This is a technique to train your mind to shift attention away from thoughts into your body, without trying to stop thoughts. It teaches you to get out of your head. The more skill you have shifting your attention away from thoughts to sensations the easier it will be to ignore worried or other unhelpful thoughts without having to stop them or change them. Continue reading Escaping From Thoughts – Fast
I have had a couple of patients recently who described their intense emotional pain after hearing people make derogatory comments at them while they were shopping for food or in other public places. I think its obscene how it seems OK in our society to bash fat people for being fat. You’re not supposed to bash people because of their gender, race, sexual orientation or whatever (which is good), but if someone is fat then its OK (which is just wrong).
I want to explain why making people feel guilty about being fat just makes things worse, This has nothing to do with being politically correct, and everything to do with neuroendocrinology. Along the way I hope to give you some insights into the way the body deals with weight and fat that may help you understand how we can attain and maintain a healthy weight. Here we go. Continue reading Stress and Obesity, part I