Managing Stress 8E Principles and Strategies for Health and Well-Being Brian Luke Seaward, Ph.D. Unless otherwise noted, all images were supplied by Brian.

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Presentation transcript:

Managing Stress 8E Principles and Strategies for Health and Well-Being Brian Luke Seaward, Ph.D. Unless otherwise noted, all images were supplied by Brian Luke Seaward. Credit: © Inspiration Unlimited. Used with permission.

Chapter 6 The Stress Emotions Courtesy of Sabrina Neu

“However long the night, the dawn will break.” —African Proverb Photo © Lerato Maduna/Reuters/Landov

The Anatomy of Anger

Rage Hostility Impatience Envy Fear Jealousy Prejudice Guilt Indignation Frustration

The expression of anger has become a real problem nationwide

The expression of anger has become a real problem nationwide All anger is the result of unmet expectations

The expression of anger has become a real problem nationwide All anger is the result of unmet expectations Road rage, sports rage, air rage, phone rage, gas pump rage, have become too common nationwide

The expression of anger has become a real problem nationwide All anger is the result of unmet expectations Road rage, sports rage, air rage, phone rage, gas pump rage, have become too common nationwide Unresolved anger issues have a direct connection to many chronic health conditions

Emotional Literacy

© Randy Glasbergen, used with permission from

Gender Differences

Physiological Responses

The Myth of Catharsis

A Healthy Catharsis 1. The expression of anger must be cast in the direction of the provocation

A Healthy Catharsis 2. The expression of anger must restore a sense of self-control

A Healthy Catharsis 3. The expression of anger must change the behavior of the provoker or provide insight to create personal resolution

A Healthy Catharsis 4. Anger must be expressed in understandable language

A Healthy Catharsis 5. The expression of anger must not provoke retaliation

Mismanaged Anger Styles

Mismanaged Anger Styles 1. The Somatizer

Mismanaged Anger Styles 1. The Somatizer 2. The Self-Punisher

Mismanaged Anger Styles 1. The Somatizer 2. The Self-Punisher 3. The Exploder

Mismanaged Anger Styles 1. The Somatizer 2. The Self-Punisher 3. The Exploder 4. The Underhander

The Somatizer

The Self-Punisher

The Exploder © juliengrondin/ShutterStock, Inc.

The Underhander

All unresolved anger issues become control issues. The control is an illusion, because by staying angry, you give your power away.

© Bradford Veley, Marquette, MI

Creative Anger Strategies

1. Know your anger style

2. Learn to monitor your anger

1. Know your anger style 2. Learn to monitor your anger 3. Learn to de-escalate your anger

1. Know your anger style 2. Learn to monitor your anger 3. Learn to de-escalate your anger 4. Learn to out-think your anger

1. Know your anger style 2. Learn to monitor your anger 3. Learn to de-escalate your anger 4. Learn to out-think your anger 5. Get comfortable with ALL of your feelings

1. Know your anger style 2. Learn to monitor your anger 3. Learn to de-escalate your anger 4. Learn to out-think your anger 5. Get comfortable with ALL of your feelings 6. Plan ahead

1. Know your anger style 2. Learn to monitor your anger 3. Learn to de-escalate your anger 4. Learn to out-think your anger 5. Get comfortable with ALL of your feelings 6. Plan ahead 7. Develop a strong support system

1. Know your anger style 2. Learn to monitor your anger 3. Learn to de-escalate your anger 4. Learn to out-think your anger 5. Get comfortable with ALL of your feelings 6. Plan ahead 7. Develop a strong support system 8. Develop realistic expectations...

1. Know your anger style 2. Learn to monitor your anger 3. Learn to de-escalate your anger 4. Learn to out-think your anger 5. Get comfortable with ALL of your feelings 6. Plan ahead 7. Develop a strong support system 8. Develop realistic expectations Learn problem-solving techniques

1. Know your anger style 2. Learn to monitor your anger 3. Learn to de-escalate your anger 4. Learn to out-think your anger 5. Get comfortable with ALL of your feelings 6. Plan ahead 7. Develop a strong support system 8. Develop realistic expectations Learn problem-solving techniques 10. Stay in shape

1. Know your anger style 2. Learn to monitor your anger 3. Learn to de-escalate your anger 4. Learn to out-think your anger 5. Get comfortable with ALL of your feelings 6. Plan ahead 7. Develop a strong support system 8. Develop realistic expectations Learn problem-solving techniques 10. Stay in shape 11. Turn complaints into requests

1. Know your anger style 2. Learn to monitor your anger 3. Learn to de-escalate your anger 4. Learn to out-think your anger 5. Get comfortable with ALL of your feelings 6. Plan ahead 7. Develop a strong support system 8. Develop realistic expectations Learn problem-solving techniques 10. Stay in shape 11. Turn complaints into requests 12. Practice the art of forgiveness

The Anatomy of Fear

Fear is the flight in “fight-or-flight”

The Anatomy of Fear Fear is the flight in “fight-or-flight” Rational vs. Irrational Fears

The Anatomy of Fear Fear is the flight in “fight-or-flight” Rational vs. Irrational Fears Warranted vs. Unwarranted Fears

The Anatomy of Fear Anxiety Worry Doubt Paranoia Embarrassment

Basic Human Fears

1. Fear of Failure

Basic Human Fears 1. Fear of Failure 2. Fear of Rejection

Basic Human Fears 1. Fear of Failure 2. Fear of Rejection 3. Fear of the Unknown

Basic Human Fears 1. Fear of Failure 2. Fear of Rejection 3. Fear of the Unknown 4. Fear of Death

Basic Human Fears 1. Fear of Failure 2. Fear of Rejection 3. Fear of the Unknown 4. Fear of Death 5. Fear of Isolation

Basic Human Fears 1. Fear of Failure 2. Fear of Rejection 3. Fear of the Unknown 4. Fear of Death 5. Fear of Isolation 6. Fear of Loss of Self-Dominance

Strategies to Overcome Fear

Strategies to Overcome Fear Systematic Desensitization

“Fear is the cheapest room in the house. I would much prefer to see you living under better conditions.” —Hafiz

Depression: A By-product of Anger or Fear?

Symptoms of Depression 1. Persistent sadness 2. A loss of interest or pleasure in activities 3. Lethargic moods with decreased productivity 4. Loss of appetite or overeating habits 5. Difficulty concentrating remembering or making decisions 6. Pervading hopelessness in personal and professional lives 7. Alcohol and/or drug use to cope with problems 8. Thoughts of death or suicide

Positive Psychology Photo Courtesy of Dr. Martin Seligman

Joy, Eustress, and the Art of Happiness

Joy is the antithesis of stress

Is joy the anticipation of an event or simply enjoying/living in the present moment?

Research on Joy and Happiness

Until one’s basic needs are met, happiness is elusive (Graham, 2010)

Research on Joy and Happiness Until one’s basic needs are met, happiness is elusive (Graham, 2010) There is a strong correlation between happiness and trust (Robinson, 2008)

Research on Joy and Happiness Until one’s basic needs are met, happiness is elusive (Graham, 2010) There is a strong correlation between happiness and trust (Robinson, 2008) Serotonin is known as the happiness hormone (Sommers, 1997)

Research on Joy and Happiness Until one’s basic needs are met, happiness is elusive (Graham, 2010) There is a strong correlation between happiness and trust (Robinson, 2008) Serotonin is known as the happiness hormone (Sommers, 1997) Freedom contributes to happiness... to a point, but too much freedom can lead to stress

Research on Joy and Happiness Money doesn’t buy happiness, but poverty promotes stress (Deaton, 2008)

Research on Joy and Happiness Money doesn’t buy happiness, but poverty promotes stress (Deaton, 2008) There is a strong correlation between happiness and the ability to exercise creativity

Research on Joy and Happiness Money doesn’t buy happiness, but poverty promotes stress (Deaton, 2008) There is a strong correlation between happiness and the ability to exercise creativity Fulfilling relationships (quality friendships) are the cornerstone to lifelong happiness

Research on Joy and Happiness Money doesn’t buy happiness, but poverty promotes stress (Deaton, 2008) There is a strong correlation between happiness and the ability to exercise creativity Fulfilling relationships (quality friendships) are the cornerstone to lifelong happiness Geography does not indicate happiness (some of the happiest people live in cold climates)

Happiness is, first and foremost, a perception, an attitude created by the mind

“People are about as happy as they make up their minds to be.” —Abraham Lincoln