PowerPoint-presentatie

Stress-Reduction & Relaxation programs -Is it possible to relax with uncertainty?Coen Vlker Psychologist in mental health and oncology Supervisor Radboud center for Mindfulness Food for Thought Lectures

-Is it possible to relax with uncertainty?- First answer: No! Second answer: maybe yes Todays Radboud Lecture: 1) Stress (what is it?)

2) Stress and your brain 3) Stress-Reduction programs 4) Discussion Stress Arabic? African? Tigrinya/Tigre? Swahili?

Stress Stress 'iijhad ? Msongo ? Piekeren

qalaq ? Wasiwasi ? Faces of stress Faces of stress

Faces of stress Visible Faces of stress invisible Stress:

Simple Definition of stress (Merriam Webster online) : a state of mental tension and worry caused by problems in your life, work, etc. : something that causes strong feelings of worry or anxiety : physical force or pressure

Stress: Stress is your body's way of responding to any kind of demand. It can be caused by both good and bad experiences. When people feel stressed by something going on around them, their bodies react by releasing chemicals into the blood. These chemicals give people more energy and strength, which can be a good thing if

their stress is caused by physical danger. But this can also be a bad thing, if their stress is in response to something emotional and there is no outlet for this extra energy and strength. Stress: So Stress (for a short time) is good

when we can change or fix the situation But why? [how does stress feel? / how does 'iijhad feel?] Stress: So with stress we are hyper

alert -better fight -better flight For the short term Stress and the Brain

Stress and the Brain Joseph leDoux (1996) Severe Stress (DSM IV-TR, 2000):

Acute Stress Disorder Post Traumatic Stress Disorder (Generalized Anxiety Disorder) Stress & Trauma: (DSM-IV TR, 2000) 1) (the perception that) your (or someone

elses) life or body is in danger 2) (the perception that) you can not do anything to prevent danger (you feel powerless/helpless) Stress & Trauma:

1) You dont feel so safe 2) And you feel helpless Refugees; Stress, Trauma & Loss What gives you stress?

Refugees; Stress, Trauma & Loss your culture, Loss: leaving behing family, friends, work, hometowns? Trauma: the journey to the Netherlands?

Stress: tempory places where you stay? Worry & Anxiety: about your future? What have we learned so far: 1) Stress is very normal, common and physical 2) Your brain (amygdala) creates

stress 3) Short term stress can be good Next question: What can we do about stress? Where is our focus? Where is our mind?

Stress-Reduction or ProblemSolving? Problem-Solving: changing the problem Stress-Reduction: changing the stress Stress-Reduction or ProblemSolving?

Problem-Solving: changing the problem talking about the problem Stress-Reduction: changing the stress talking about the stress Anger,

Frustration, Problem Solving Talking about problems

LOSS TRAUMA STRESS WORRY / ANXIETY StressReduction

Relaxation Talking about yourself Listening to others

Anger, Frustration, Problem Solving Talking about problems

LOSS TRAUMA STRESS WORRY / ANXIETY

StressReduction Relaxation Talking about yourself Listening to others

One example of stress program: Mindfulness-Based Stress Reduction (Mindfulness-Based Relaxation

program) 8 week program since 1979 (Jon KabatZinn) Prof Anne Speckens Radboud center for mindfulness

Jon Kabat-Zinn Me! (Jon Kabat-Zinn) https://www.youtube.com/watch?v=EU7vKitN4Ro

Exercise: 3 min breathing space: https://www.youtube.com/watch?v=iZIjDtHUsR0 Mindfulness-Based Stress Reduction (Mindfulness-Based Relaxation program)

In hospitals with pain, with cancer 8 week program since& 1979 With anxiety stress (Jon KabatZinn)

Mindfulness-Based Stress Reduction British Journal of Clinical Psychology (2012), 51, 239260 (Mindfulness-Based Relaxation

Mindfulness- and acceptance-based interventions program) for anxiety disorders: A systematic review and meta-analysis Jon Vllestad1, Morten Birkeland Nielsen2 1Department

of Clinical Psychology, University of Bergen, Bergen, Norway Clin Psychiatry. (2013) Randomized Controlled Trial of Mindfulness Meditation for Generalized Anxiety Disorder: Effects on Anxiety and Stress Reactivity Elizabeth A. Hoge et al. (Boston)

Mindfulness-Based Stress Reduction (Mindfulness-Based Relaxation Conclusion: program) You can less your stress

But how? How? 1) Train your mind From: Thinking about problems From: Stressing your mind

To: Experiencing the now To: Calming your mind Stress : past & future Stress-reduction & Relaxation: NOW

Yesterday is History, Tomorrow a Mystery, Today is a Gift, Thats why it's called the Present Ellenor Roosevelt (1884-1962) ? Being here now

Where is your mind? Thinking about past & future? Feeling the now? (listening, seeing, sensing, So where are these

stress-reduction programs? In AZC (Asiel Zoekers Centrum): Less Stress (4 weeks) The power of thinking Better sleeping In Heumensoord??

Stress-professionals at Heumensoord: 1.(GGD: Somatic Health Care & Child Care) 2.Family doctor at GCA (Gezondheids Centrum Asielzoekers) 3.Social Nurse as POH

Huisarts, par (Praktijk Ondersteuner part of GCA, Gwenda Pelupessi)

Stress-reduction activities at Heumensoord: 1. Soccer 2. Running 3. Stress-reduction training?? 4.

But what about now? (how to train our mind now?) The relaxation response (Dr. Herbert Benson, 1975) a mind-body calming technique

The relaxation response (Dr. Herbert Benson, 1975) https://www.youtube.com/watch?v=2_HrQSn-DTc The relaxation response

(Dr. Herbert Benson, 1975) 1) Put your mind on your breathing 2) Relax your muscles 3) Let go of thinking 4) Feel your body breathing (repeat 100.000 times!)

Other ways to be here now And calm your mind Juggling?? (later more discussion) How to have less stress? 1) Train your mind (to be here

now) 2) Talk about your stress (not about your problems) 2) Talk about your stress (not about your problems)

Listen to the stress of others Support each other Support each other Talk & listen to each other

Talk It Out Bottled-up emotions increase frustration and stress. Share your feelings. Perhaps a friend, family member or teacher can help you see your problem in a different light. Talking with someone else can help clear your mind of confusion (and feel lighter) -University of Texas, Austin

Talk It Out Bottled-up emotions increase frustration and stress. Share your feelings. Perhaps a friend, family member or teacher can help you see your problem in a different light. Talking with someone else can help clear your mind of confusion (and feel lighter)

-University of Texas, Austin It might not solve your problem But it might less your stress Stress: Stress is your body's way of responding to any kind of demand. It can be caused by both good and bad

experiences. When people feel stressed by something going on around them, their bodies react by releasing chemicals into the blood. These chemicals give people more energy and strength, which can be a good thing if their stress is caused by physical danger. But this can also be a bad thing, if their stress is in response to something emotional and there is no outlet for this extra energy

and strength. Stress: outlet for this extra energy Talking and physical activity can help for an outlet Conclusion; 5 steps to have less

stress 1) Use your head to solve problems 2) Use your mind (and senses) to be here now 3) Use your heart to share your feeling 4) Use your hands and ears to support each other

5) Use your body for an outlet of energy Discussion How to train your mind (to be here now & calm your mind) How to talk

(and listen & support each Bonus Funny Stress Video BBC : https://www.youtube.com/watch? other) v=hnpQrMqDoqE