[Positive Psychology积极心理学课件ppt]1504-13-Health

HealthyBody,HealthyMindWonderDrug!•Feelgood•Enhancesself-esteem•Inducescalm•Improvesthinking•Makesyoumoreattractive•Nonegativesideeffects•It’slegal•It’sfreeOverview•Exercise•Sleep•TouchMindANDBody•Cartesiandualism“ThisisDescartes’error:theabyssalseparationbetweenbodyandmind,betweenthesizable,dimensioned,mechanicallyoperated,infinitelydivisiblebodystuff,ontheonehand,andtheunsizable,undimensioned,un-pushpullable,nondivisiblemindstuff;thesuggestionthatreasoning,andmoraljudgment,andthesufferingthatcomesfromphysicalpainoremotionalupheavalmightexistseparatelyfromthebody.”AntonioDamasioMindANDBody•Cartesiandualism•Thelimitsof‘purepsychology’•Thelimitsof‘puremedicine’•Bridgebuilding–east-west–psychology-medicine“Iviewhealthandwell-beingasathree-leggedstool:onelegispharmaceuticals,asecondlegissurgeryandprocedures.Wehaveatourdisposalawesomemedicationsandsurgeries.Manyofuswouldnotbealivetodaywithoutthem.Yetweneedathirdleg:self-care.Thisincludestherelaxationresponse,spirituality,nutrition,exercise,andstressmanagement.Unfortunately,we’retryingtousethefirsttwolegs—thesurgeryorthepharmaceutical—todealwithstress-relatedissueswheretheydon’twork.Ithastobeabalanceofallthreelegs.”“Perhapsthemostfundamentaldevelopmentinbehavioralmedicineistherecognitionthatwecannolongerthinkabouthealthasbeingsolelyacharacteristicofthebodyorthemindbecausebodyandmindareinterconnected.”TheAction-ReflectionDivide•Theunexaminedlife…•Theover-examinedlife…•TheneedforreflAction“Studiesofshort-termmoodindicatethatpositiveaffectismorerelatedtoactionthantothought,suchthatitiseasiertoinduceastateofhighpositiveaffectthroughdoingthanthroughthinking...Twobroadclassesofactivityareparticularlyconducivetoelevatedpositivemood:(a)socializingandinterpersonalbehaviorand(b)exerciseandphysicalactivity.”DavidWatsonExerciseandModernity•Reductionofphysicalwork•Risinglevelsofdepression•Theneedforexercise“Ourforefatherslivedeveryjotaswellaswe,whentheyprovidedanddressedtheirownmeatwiththeirownhands;lodgedupontheground,andwerenotasyetcometothevanityofgoldandgems.”SenecaOvercomingDepression(Babyaketal.2000)•156patientswithMajorDepressiveDisorder•Threegroups(exercise,medicine,exercise*medicine)•Anti-depressant:Sertraline(Zoloft)•Exercise:Thirtyminutesthreetimes/weekOvercomingDepression(Babyaketal.2000)•Results(16weeks):–Allthreegroupsimproved(60%)–Nosignificantdifferencesamonggroups•10monthsfollow-up–Relapsemedication:38%–Relapsemedication*exercise:31%–Relapseexercise:9%•Fordysthymia(McCann&Holmes,1984)•NotexercisingisliketakingdepressantsMoreBenefits•Psychological–Enhancedself-esteem–Loweranxietyandstress–Adjunctivetreatmentforclinicaldisorder–Improvedcognitivefunctioning•Physical–Weightloss/control–Strongerimmunesystem•BetterSexNotapanacea!ExerciseTips•Someflexibilityandstrengthtraining•Gradualbuildup•Around5daysaweek•30minutesofmoderateaerobicworkout•Listentoyourbody•Quantityaffectsquality“Repeatedworkoutsthataretoointensetoallowcompleterecoverymaycauseenduranceathletestoexperience‘staleness,’asyndromethatischaracterizedbyincreasedpsychologicalsymptomsofanxietywithincreasedsympatheticnervoussystem,catecholamine,andcortisolbaserates.”Dienstbier&Zillig(2002)Overcomingbarriers•Pain/discomfort–Divideandconquer–Distracters(TV,music,etc)–SocialsupportOvercomingbarriers•Pain/discomfort–Divideandconquer–Distracters(TV,music,etc)–Socialsupport•Timecommitment–Aninvestment–Scheduleinadvance•Subconscious–Justdoit(thefiveminutetakeoff)–BodyasimportantasmindExercise:TheUnsungHero“Thereisevidencethatexerciseisbeneficialformentalhealth;itreducesanxiety,depression,andnegativemood,andimprovesself-esteemandcognitivefunctioning.ExerciseisalsoassociatedwithimprovementsinthequalityoflifeofthoselivingwithSchizophrenia.However,exerciseisseldomrecognizedbymainstreammentalhealthservicesasaneffectiveinterventioninthecareandtreatmentofmentalhealthproblems.”PatrickCallaghanExercise:TheUnsungHero“Inaway,exercisecanbethoughtofasapsychiatrist’sdreamtreatment.Itworksonanxiety,onpanicdisorder,andonstressingeneral,whichhasalottodowithdepression.Anditgeneratesthereleaseofneurotransmitters—norepinephrine,serotonin,anddopamine—thatareverysimilartoourmostimportantpsychiatricmedicines.HavingaboutofexerciseisliketakingalittlebitofProzacandalittlebitofRitalin,rightwhereitissupposedtogo.”JohnRateySleep•Pre-Edison:10hours/day•Today:7hours/day•25%of18-29yearoldsget8hours•MakesleepapriorityEffectsofSleep•Immunesystem•Energylevels•Weight•Motorskills(accidents)•Stress/anxietylevels•Depression•CognitivefunctioningSleepTips•8hours/day•Naptime•Watchyourexerciseandfood•Permissiontobehuman•PayattentiontointernalrhythmsGoodNight,GoodLife“Effectsofsleepdeprivationonhealthandwell-beinghavebeendocumentedbyresearch.Cognitiveskillsandphysicalperformanceareimpairedbysleepdeprivation,butmoodisaffectedevenmore.Peoplewhogetlessthanafullnight'ssleeparepronetofeellesshappy,morestressed,morephysicallyfrailandmorementallyandphysicallyexhaustedasaresult.Sufficientsleepmakesusfeelbetter,happier,morevigorousandvital.”WilliamDementGettingInTo