Ordinary Magic: Becoming Resilient to Be Healthy, Happy, and Effective

Clayton R. Cook, PhD, LP

School Mental Health Assessment, Research, and Training (SMART) Center

College of Education

Big Question?

What skills are babies born with?

Rooting Reflex http://quizlet.com/19722281/print/

Crying http://franpitre.com/about/distinguishing-

newborn-cries/

Sucking http://www.blacktating.com/2010/03/black-breastfeeding-you-have-to-see-

it.html

Grasping http://www.babiescantwait.com/?attachm

ent_id=753

Definitions

• Homeostatic balance (a state of homeostasis): having an ideal body temperature, an ideal level of glucose in the bloodstream, an ideal everything

• Stressor: anything that knocks you out of homeostatic balance

Why Don’t Zebras Get Ulcers? Perceived and Actual Non-Life-threatening Stressors

• Stress is an unavoidable fact of life.

• Unfortunately, humans can generate stress by:

• anticipating it—whether or not it occurs, and whether or not it’s merited.

• ruminating or perseverating on something in the past that is no longer present.

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How Stress Works…..

• Stressor

• Adrenal glands secrete adrenaline

• Sympathetic Response – Fight/Flight/Freeze

o Heart rate increases

o Muscles tense

o Blood pressure rises

o Pupils dilate

o Breathing increases

o Perspiration

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Negative Emotions Can Make Us Stupid

Being highly emotional is generally

incompatible with being rational or

logical (i.e., poor decision and

behaviors)

People engage in regrettable behaviors

under the influence of emotions:

• For the sake of love

• Road rage

• Say hurtful things to loved ones when

upset

• Engage in dumb behaviors that seemed

like good idea in the moment

VS.

The Amygdala Hijack

•A term coined to describe the process of losing rational, logical thinking when becoming emotionally upset

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Not all stress is bad, but too much isn’t good

When Stress Becomes Too Much

Allostatic load: the wear and tear on the mind and body that results from either too much stress or inefficient management of stress. It includes:

• not turning off the stress response when it is no longer needed;

• response to perceived stressors that never even happen; and

• inability to manage the intensity of stressors in the moment.

http://www.swapmeetdave.com/Humor/Workshop/OL.htm

Stress and Mental Health: Old View of Mental Health

High Distress/Suffering Well-being and Quality of Life

Old View of Mental Health

Dual Continua of Mental Health

Very High distress/suffering Very Low distress/suffering

Very Low Well-Being and Quality of Life

Very High Well-Being and Quality of Life

Dual Continua View of Mental Health

Distress tells only one side of the story.

Resilience Defined

Resilience: the ability to survive and thrive in the face of life’s daily ups and downs, curve balls, and stressors.

Survive:

• Navigate stressful situations successfully

• Bounce back after a challenging, adverse situation

• Minimize life suffering

Thrive:

• Ability to flourish in life

• Optimize well-being and life satisfaction

• Be as effective as possible in everything you do

We All Can Become Resilient

Resilience does not require something rare or special—it’s ordinary magic.

ordinarymagicmusic.com

Number of Resilience Factors and Life Satisfaction

SOURCE: http://www.michaelfurlong.info/research/covitality.htmlng

Ingredients to become a resilient person

• Developing helpful and optimistic thinking • Seeking “good” social support • Good sleep & good diet • Clarifying values and doing what matters most • Management of intense negative emotions • Regular exercise • Role models • Mindfulness practices • Problem-solving skills • Purposefully practicing gratitude • Grit and perseverance • Scheduling time for recreation and relaxation • Receiving mentoring • Cultivating positive emotions

PRACTICE!!!!! Neurons that fire together wire together (Hebb’s Rule)

Formation of habits (automatic thoughts, feelings, behaviors)