HOW DO WE BALANCE OUR EMOTIONAL RESPONSES?

Living Well, Despite the Challenges

Southern University at New Orleans Southern University at New Orleans Universities Rebuilding America Universities Rebuilding America

PartnershipsPartnershipsU.S. Department of Housing & Urban U.S. Department of Housing & Urban

DevelopmentDevelopmentGeorge Amedee, Ph.D., Project DirectorGeorge Amedee, Ph.D., Project Director

AuthorsJulianna Padgett, Ph.D., LCSWHarry J. Doughty, MSW, GSW

MODULE III LEARNING OBJECTIVES After completing Module III, participants/viewsshould be able to understand:

Cortisol and endorphins which contribute to our experience and handling of stress.

Lifestyle behaviors and attitudes to balance cortisol and endorphins

How we build our resilience

CORTISOLA necessary hormone secreted by the adrenal glands that can be harmful if overproduced in response to any kind of physical, emotional or psychological stress.

HOW DO WE BALANCE OUR EMOTIONAL

RESPONSES?Two substances our body produces are the key

Cortisol &

EndorphinsAdapted from Global Facilitators Service Corps

CORTISOLWhen you, get angry for example, your

body releases stress hormones -adrenaline and cortisol-into your bloodstream.

These hormones can increase heart rate and blood pressure, suppress your immune system, weaken your health, and damage your arteries, which can result in chest pains or sometimes heart attacks.

WAYS WE GENERATE EXCESSIVE CORTISOL

Physically Nutritional imbalance Smoking (directly or

indirectly) Excessive use of

alcohol

Socially Arguments Telling and hearing

lies Negative Recognition “Stuck” Relationships Excessive competition

Mentally Negative thoughts Repression of emotions Stubbornness or

Inflexibility Mockery and belittlement

Spiritually Magical Thinking Dependence Escapism Excessive proselytism

Negative Ways We Use to Cope with StressOften Produce Excessive Cortisol

Alcohol Drink to change  mood: use alcohol as your friend

Denial Pretend nothing is wrong: ignore the problem

Drugs Abuse medications and/or take illegal drugs

Eating Eat food to console you: binge/diet

Fault-finding Have a judgmental attitude: complain and criticize

Illness Develop headaches, nervous stomach

Indulging Stay up late, sleep in, buy on impulse

Passivity Procrastinate: wait for a break

Revenge Get even: talk mean or sarcastically

Stubbornness Be rigid: demand your way

Tantrums Yell, mope, pout, swear, throw things, drive recklessly

Tobacco Smoke to relieve tension, smoke to be “in” or adult

Withdrawal Avoid the situation, skip school or work, keep your feeling to yourself

Worrying Imagine the worst, play the “what if” game

Changing Change jobs, residences, spouses, having unnecessary surgery

Self-Abuse Cutting, picking at skin

Note any of your ways

HOW DO YOU PRODUCE CORTISOL? Make a list of any other of your stressful, negative

thoughts or actions that may produce excessive cortisol:

A chemical substance that creates feelings ofwell-being and stimulates the immune system.

ENDORPHINS

HOW TO GENERATE ENDORPHINS

Physically Exercise Massage and touching Orgasmic sexual relations Deep Breathing Balanced Diet

Socially

Dialogue Family Networks Give and receive positive

unconditional “strokes” Participation and

Consensus Good friends

Mentally Smiling and laughing Positive Thinking Alpha-stimulating

relaxation Using creativity Flexibility

Spiritually Prayer and meditation Connecting with

Nature Singing and Dancing Giving to Others Living Your Values

Positive Coping Strategies that Produce Endorphins

Interpersonal  Assertiveness State your needs and wants; learn to say “no”

Affirmation Believe in yourself; trust others

Expression Show and share your feelings

Contact Make new friends; touch; listen to others

Limits Develop your personal boundaries; accept your own limits; drop some involvements; accept others limits

Linking Share problems with others; ask for support

Mental  

Problem-solving Attack the problem not the person; seek help if necessary

Time management Work smarter than harder; focus on priorities

Organizing Do not let things pile up; make order; do not get side-tracked

Life planning Set clear goals; plan for the future

Re-labeling Change perspective; change dysfunctional thoughts

Imagination Anticipate the future; look for the humour; practice guided imagery for relaxation

Note things you do

Physical How We Can Produce Endorphins

Exercise Pursue physical fitness; walk, jog, swim, bike

Relaxation Learn gross motor relaxation: tense and relax the muscles; learn yoga; take a warm bath; get a massage; breathe slowly and deeply

Self-care Strive for self-improvement; look your best; keep neat and clean

Nourishment Eat healthy; limit fatty foods and alcohol

Biofeedback Listen to your body; know your physical limitations; get enough rest

Balancing Balance time at work and at home

Conflict resolution Learn to communicate, to accommodate, to compromise, to negotiate

Cooperation Family members share in household responsibilities 

Togetherness Take time to be together; build family traditions, express affection

Flexibility Stay open to change; take on new family roles

Esteem-building Focus on personal strengths; build good family feelings

Networking Make use of community resources; develop friendships with other families

Note things you do

Diversions  

Hobbies Develop interests; gardening, painting, writing, fishing

Learning Take a class; read; join a club

Getaways Spend time away from home and work; see a movie; daydream

Music Listen to music; sing; play an instrument

Play Play with your child; go out with a friend; play a game or sport

Work Tackle a new project; volunteer 

Spiritual  

Meditation Set sometime each day for reflection and thought;

Worship Share beliefs with others

Surrender Let go of problems; let go of the past; learn to live with the situation

Prayer Confess; ask forgiveness; pray for others; give thanks

Faith Find a purpose and meaning; trust in your beliefs

Commitment Take up a worthy cause; invest yourself meaningfully

Note things you do

HOW DO YOU PRODUCE ENDORPHINS? Make a list of your other positive, supportive

thoughts and actions that may produce endorphins.

REMEMBER, IT ‘S A CONSTANT BATTLE

Our attitudes, thoughts, feelings and behaviors can generate Endorphins and Cortisol.

Endorphins and Cortisol destroy each other.

Therefore it is not enough to just lower Cortisol or raise Endorphins.

Both must be done simultaneously.

WHAT ELSE?

What are things you want to do that will decrease Cortisol and increase Endorphins?

ARE YOU RESILIENT?

Our resilience keeps us going and gives us the ability to thrive, mature, and learn in the face of difficult circumstances.

Resilience uses all our resources: biological, psychological, and environmental.

Resilience allows you to experience post traumatic

GROWTH!

RESILIENCE REQUIRES THAT WE HAVE GOOD RELATIONSHIPS, CAN PROBLEM SOLVE, HAVE POSITIVE SELF-IDENTITY AND A STRONG SENSE OF PURPOSE.

  I'm able to adapt to change easily.

  I feel in control of my life.

  I tend to bounce back after a hardship or illness.

  I have close, dependable relationships.

  I remain optimistic and don't give up, even if things seem

hopeless.

  I can think clearly and logically under pressure.

  I see the humor in situations, even under stress.

  I am self-confident and feel strong as a person.

  I believe things happen for a reason.

  I can handle uncertainty or unpleasant feelings.

  I know where to turn for help.

  I like challenges and feel comfortable taking the lead.

SIGNS OF PERSONAL RESILIENCE

.

TRACK YOUR RESILIENCE & GROWTH

What has changed in your life since Katrina & Rita?

Which of these changes have been positive?

Which have been difficult?

TRACK YOUR RESILIENCE & GROWTH

What have you learned about yourself?

What have you learned

about your family?

What have you learned about your city?

What have you learned about your country?

TRACK YOUR RESILIENCE & GROWTH

What are you doing with this new knowledge?

What will you do?

Don’t ask what the world needs. Ask what makes you come alive, and go do it. Because what the world needs is people who have come alive.

Howard Thurman

EDITED BY

Stephanie JordanProject CoordinatorSUNO-URAPMay 2009