3.2 Dr. Baime: Effects of Anxiety on Our Bodies

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En provenance du cours de University of Pennsylvania

Positive Psychology: Resilience Skills

674 notes

University of Pennsylvania

Positive Psychology: Resilience Skills

674 notes

Cours 4 sur 5 dans Specialization Foundations of Positive Psychology

Learn how to incorporate resilience interventions into your personal and professional life with Dr. Karen Reivich. In this course, you are exposed to the foundational research in resilience, including protective factors such as mental agility and optimism. Several types of resilience interventions are explored including cognitive strategies; strategies to manage anxiety and increase positive emotions such as gratitude; and a critical relationship enhancement skill. Throughout the course, you will hear examples of individuals using resilience skills in their personal and professional lives. Suggested prerequisites: Positive Psychology: Martin E. P. Seligman’s Visionary Science, Positive Psychology: Applications and Interventions and Positive Psychology: Character, Grit & Research Methods.

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Managing Anxiety and Increasing Positive Emotions Like Gratitude

In this module, you will learn the definition of catastrophic thinking and identify the effects it has on physiology, attention and contingency planning. You will experiment with several non-cognitive strategies to decrease anxiety, including Deliberate Breathing. You will be introduced to the Broaden and Build theory of positive emotions, and will be able to describe the effects of positive emotions on resilience. Finally, you will relate research and examples of gratitude to your own life and develop a plan for a gratitude practice.

3.1 Introduction: Catastrophizing and the Relationship of Anxiety to Resilience6:42

3.2 Dr. Baime: Effects of Anxiety on Our Bodies4:38

3.3 Demonstrations of Several Styles of Catastrophizing9:53

3.4 Triggers of Catastrophizing7:01

3.5 Introduction to three Different Ways to Manage Anxiety12:58

Rencontrer les enseignants

Karen Reivich, Ph.D.
Director of Resilience Training Services
Positive Psychology Center

So, I'm really excited that you're now going to get to hear from

Dr. Michael Baime.

He's the director of the Penn program for mindfulness

and the director of the mind/body programs for the Abramson Cancer Center

at the University of Pennsylvania Health Systems.

Dr. Baime is a leader in mindfulness-based stress reduction.

He's developed a program that's been delivered to over 17,000 people in Philadelphia

since about, you know, early 1990's and he's gonna share with us his views

and experiences on mindfulness and he's gonna talk to us

about the effects of anxiety on our bodies.

I'm Michael Baime.

I'm the director of the Penn Program for Mindfulness

which has been in existence since the end of 1989.

We offer a pretty typical mindfulness-based stress reduction program

in the Greater Philadelphia area and that program has trained more than 17,000 people

in a pretty immersive 27-hour eight-week course.

But, we also teach throughout the university in lots of different schools.

We teach health care professionals and more and more we do a lot of consulting

for groups that have a more specific interest, people who are working in business,

people who have a particular health problem, people who want to learn a particular way

or accomplish some specific goal like an athletic goal, for instance.

When stress activates the body, the physical aspect of stress,

it's really another way of saying that our body is reacting to a threat.

So, the biology isn't that smart.

It doesn't make that many distinctions.

It doesn't really know if the stresses that you've been insulted

by somebody whose opinion you care about

or if you're running as fast as you can to escape a saber-tooth tiger.

Your body responds and the biological response is really pretty primitive.

Your body releases a lot of hormones that affect every system through the body.

So, your adrenal glands release adrenaline which makes the heart beat faster,

dilates the pupils, letting in more light, channels blood in certain ways

so that it's shunted to muscles that will help you perform a brute physical action

like fighting or running and away from the digestive tract

and other systems that would help you to heal and renew.

So, it has a real cost.

The adrenal glands secrete cortisol

which is one of the primary stress-related hormones

which helps you to utilize your stored energy

to act but over the long run impairs healing and the immune system,

affects the whole body.

It's associated with diabetes and so on.

Our nervous system is built to help us adapt to the situation that we're in.

So, when we're threatened, one part of our nervous system,

it's like actually half of the autonomic nervous system,

the sympathetic part of our autonomic nervous system, is activated.

This is the system that gears us up for action, that makes our heart pound,

that prepares us to fight or run.

So, those activities, those behaviors are primed

by that part of the nervous system when we are threatened.

The other part of the nervous system is managed

by the parasympathetic autonomic nervous system,

and that system is involved with digestion,

taking in food and using it to heal or restore the body, building the body with it,

with healing, with regeneration, with sleep, with repair.

So, in life, in reality, these two systems are really running in parallel all the time,

but how you activate it in the context that you're in kind

of determines where you are in that balance.

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