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Mental FitnessAimee FairbanksKaplan UniversityHW420-03AU
Presentation ObjectiveTo discuss the significance of mental fitness as it relates to physical well-beingTo attain a better understanding of the many benefits that can be achieved through mental fitnessTo learn how to adopt mental fitness into daily life
IntroductionWhat is mental fitness?Benefits that can be achieved through mental fitnessExercises or activities that can enhance mental fitness
Mental FitnessJust as one must “work out” the body to attain physical fitness, one must also “work out” the mind to attain mental fitnessBiological limit to physical fitness, but mind has unlimited potential for development (Dacher, 2006)We can achieve a greater sense of health by training the mind to reveal a deeper sense of consciousness (Dacher, 2006)
Benefits of Mental FitnessDevelopment of a deeper consciousness (Dacher, 2006)Enhanced appreciation for our environment (“Benefits of Good Mental Health”, 2009)Development of a loving-kindness perspectiveDemonstrating positive emotions to others (Dacher, 2006)Enhanced ability to cope during difficult times (“Benefits of Good Mental Health”, 2009)
Study 1: Dr. Davidson, 2003 Found that certain parts of our brain are activated by positive and negative emotions (Dacher, 2006)Found that different people are prone to seeing the glass as “half full” or “half empty” (Dacher,2006)Employees took 8 week course on stress management and relaxation techniques (Dacher, 2006)After course, participants showed anxiety/stress reduction and reduction of negative emotionsAlso had stronger immune systems
Study 1: What Does It Tell Us?That while some of us are prone to seeing the glass as “half full”, we can change our mind setsThrough the training of our mind, we can learn to adopt positive emotionsThis can help to improve our overall physical health as wellImage courtesy of www.google.com
Study 2: Dean Ornish, 1983Theorized that heart disease could be reversed (Schlitz, et. al, 2005)Did 2 studies to see if patients on a lifestyle program would affect blood flow to the heart (Schlitz, et. al, 2005)Patients were injected with thallium to measure blood flow improvementsAfter a few weeks, patients on the program got better while control group got worse
Study 2 continued3rd study done in 1990 had the following results for patients on the program:40% reduction in blood cholesterol levels91% reduction in chest painImproved blood flow to heartControl group had the following results:30% fat diet165% increase in chest painDecreased blood flow to the heart
Study 2: What Does it Tell Us?That physical conditions can be changed through positive lifestyle changes Including diet and stress management techniques (Schlitz, et. al, 2005)That people’s physical conditions can improve over time
Study 3: Randolph Byrd, 1988 Study to test the effectiveness of prayer (spiritual focus) on patientsDouble blind study where neither patients nor health professionals knew who was receiving prayer (Schlitz, et. al, 2005)Patients who were prayed for did better medically and had fewer deaths (Schlitz, et. al, 2005)
Study 3: What Does It Tell Us?That prayer is able to be studied medically, just as would the effects of a drug in one’s system (Schlitz, et. al, 2005)That spiritual and mental focus may help to improve one’s overall physical condition
Study 4: Dr. Schnall, 1998Study that analyzed mid-level managers working in a stressful environmentDr. Schnall looked at managers who faced “job strain” (Dacher , 2006)Study found that only the managers who felt overwhelmed and stressed developed feelings of powerlessness and hopelessness (Dacher, 2006)Feelings led to higher rates of high blood pressure and enlarged hearts (Dacher, 2006)
Study 4: What Does It Tell Us?That there is undoubtedly a connection between the mind and the bodyStress can manifest itself through physical symptomsDeveloping a positive mindset and reducing stress may also help to reduce these negative physical manifestations
Mental Fitness Exercise: Guided ImageryVisualizing an object or a place and using one’s senses to experience it (“What is Guided Imagery?”, 2009).Example: Experiencing an orange by the way it tastes, feels, smells, etc.Allows ones imagination to connect one’s conscious to his or her unconscious mind (“What is Guided Imagery?”, 2009)
Benefits of Guided ImageryTeaches psychophysiological relaxationHelps to reduce feelings of anxiety or depressionHelps people to be better able to copeHelps to reduce physical symptomsHelps to overcome dangerous health habitsHelps to refocus attention
Step by Step Instructions of Guided ImageryPerson may imagine his or her own object or place or listen to it from another’s voiceLie in a comfortable positionClose eyes and take deep breathsImagine the object or place that is being describedDo so using all senses (sight, smell, sound, feel, taste)Enjoy the surroundings and relax!
Mental Fitness Exercise: MindfulnessMindfulness is a type of meditation (Wong, 2007)Involves focusing one’s mind on the present (Wong, 2007)Allows one to accept his or her self's situation in the present moment without judgment (Wong, 2007)Helps a person to accept things for what they are
Benefits of MindfulnessBreathing associated with mindfulness can help to promote relaxationCan help to improve one’s mood (Wong ,2007)Can help to decrease feelings of anxiety or stress (Wong, 2007)Can help to improve immune function (Wong, 2007)Can teach a person how to stay more focused
Step by Step Instructions for MindfulnessLie in a comfortable and quiet positionFocus on the present situation, attempting to disregard feelings of the past or futureFocus on the air moving in and out of the body while breathingAllow all thoughts (whether fear, hope, anxiety, etc.) to come and go in the mindDo not ignore any thoughtsRemain calm during the thoughtsIf the mind wanders, focus it back on the present situation
Summary of PresentationMental fitness involves “working out” the mind to train it to develop a deeper sense of consciousnessOne’s mental state can manifest itself through physical symptomsStaying positive and reducing one’s stress may be able to help attain a better level of healthExercises such as guided imagery and mindfulness can help a person attain mental fitness
References	“Benefits of Good Mental Health”.  (2009).  Canadian Mental Health    	Association.  Retrieved on 9 January 2010 from http://www.cmha.ca/BINS/content_page.asp?cid=2-267-1320. Dacher, E. (2006).  Integral Health: The Path to Human Flourishing.  Basic 	Health 	Publications.Schlitz, M., and Amorok, T., and Micozzi, M.  (2005).  Consciousness & 	Healing.  Elsevier 	Publications.Scott, E.  (2006).  “How to Use Guided Imagery”.  Retrieved on 9 January 2010 	from 	http://stress.about.com/od/generaltechniques/ht/howtoimagery.htm.“What is Guided Imagery?”.  (2009).  Academy for Guided Imagery.  Retrieved 	on 9 January 2010 from http://www.academyforguidedimagery.com/whatisguidedimagery/index.	html.  Wong, C.  (2007).  “Mindfulness Meditation.”  Retrieved on 9 January 2010 from http://altmedicine.about.com/cs/mindbody/a/Meditation.htm.

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Unit 5 Project

  • 2. Presentation ObjectiveTo discuss the significance of mental fitness as it relates to physical well-beingTo attain a better understanding of the many benefits that can be achieved through mental fitnessTo learn how to adopt mental fitness into daily life
  • 3. IntroductionWhat is mental fitness?Benefits that can be achieved through mental fitnessExercises or activities that can enhance mental fitness
  • 4. Mental FitnessJust as one must “work out” the body to attain physical fitness, one must also “work out” the mind to attain mental fitnessBiological limit to physical fitness, but mind has unlimited potential for development (Dacher, 2006)We can achieve a greater sense of health by training the mind to reveal a deeper sense of consciousness (Dacher, 2006)
  • 5. Benefits of Mental FitnessDevelopment of a deeper consciousness (Dacher, 2006)Enhanced appreciation for our environment (“Benefits of Good Mental Health”, 2009)Development of a loving-kindness perspectiveDemonstrating positive emotions to others (Dacher, 2006)Enhanced ability to cope during difficult times (“Benefits of Good Mental Health”, 2009)
  • 6. Study 1: Dr. Davidson, 2003 Found that certain parts of our brain are activated by positive and negative emotions (Dacher, 2006)Found that different people are prone to seeing the glass as “half full” or “half empty” (Dacher,2006)Employees took 8 week course on stress management and relaxation techniques (Dacher, 2006)After course, participants showed anxiety/stress reduction and reduction of negative emotionsAlso had stronger immune systems
  • 7. Study 1: What Does It Tell Us?That while some of us are prone to seeing the glass as “half full”, we can change our mind setsThrough the training of our mind, we can learn to adopt positive emotionsThis can help to improve our overall physical health as wellImage courtesy of www.google.com
  • 8. Study 2: Dean Ornish, 1983Theorized that heart disease could be reversed (Schlitz, et. al, 2005)Did 2 studies to see if patients on a lifestyle program would affect blood flow to the heart (Schlitz, et. al, 2005)Patients were injected with thallium to measure blood flow improvementsAfter a few weeks, patients on the program got better while control group got worse
  • 9. Study 2 continued3rd study done in 1990 had the following results for patients on the program:40% reduction in blood cholesterol levels91% reduction in chest painImproved blood flow to heartControl group had the following results:30% fat diet165% increase in chest painDecreased blood flow to the heart
  • 10. Study 2: What Does it Tell Us?That physical conditions can be changed through positive lifestyle changes Including diet and stress management techniques (Schlitz, et. al, 2005)That people’s physical conditions can improve over time
  • 11. Study 3: Randolph Byrd, 1988 Study to test the effectiveness of prayer (spiritual focus) on patientsDouble blind study where neither patients nor health professionals knew who was receiving prayer (Schlitz, et. al, 2005)Patients who were prayed for did better medically and had fewer deaths (Schlitz, et. al, 2005)
  • 12. Study 3: What Does It Tell Us?That prayer is able to be studied medically, just as would the effects of a drug in one’s system (Schlitz, et. al, 2005)That spiritual and mental focus may help to improve one’s overall physical condition
  • 13. Study 4: Dr. Schnall, 1998Study that analyzed mid-level managers working in a stressful environmentDr. Schnall looked at managers who faced “job strain” (Dacher , 2006)Study found that only the managers who felt overwhelmed and stressed developed feelings of powerlessness and hopelessness (Dacher, 2006)Feelings led to higher rates of high blood pressure and enlarged hearts (Dacher, 2006)
  • 14. Study 4: What Does It Tell Us?That there is undoubtedly a connection between the mind and the bodyStress can manifest itself through physical symptomsDeveloping a positive mindset and reducing stress may also help to reduce these negative physical manifestations
  • 15. Mental Fitness Exercise: Guided ImageryVisualizing an object or a place and using one’s senses to experience it (“What is Guided Imagery?”, 2009).Example: Experiencing an orange by the way it tastes, feels, smells, etc.Allows ones imagination to connect one’s conscious to his or her unconscious mind (“What is Guided Imagery?”, 2009)
  • 16. Benefits of Guided ImageryTeaches psychophysiological relaxationHelps to reduce feelings of anxiety or depressionHelps people to be better able to copeHelps to reduce physical symptomsHelps to overcome dangerous health habitsHelps to refocus attention
  • 17. Step by Step Instructions of Guided ImageryPerson may imagine his or her own object or place or listen to it from another’s voiceLie in a comfortable positionClose eyes and take deep breathsImagine the object or place that is being describedDo so using all senses (sight, smell, sound, feel, taste)Enjoy the surroundings and relax!
  • 18. Mental Fitness Exercise: MindfulnessMindfulness is a type of meditation (Wong, 2007)Involves focusing one’s mind on the present (Wong, 2007)Allows one to accept his or her self's situation in the present moment without judgment (Wong, 2007)Helps a person to accept things for what they are
  • 19. Benefits of MindfulnessBreathing associated with mindfulness can help to promote relaxationCan help to improve one’s mood (Wong ,2007)Can help to decrease feelings of anxiety or stress (Wong, 2007)Can help to improve immune function (Wong, 2007)Can teach a person how to stay more focused
  • 20. Step by Step Instructions for MindfulnessLie in a comfortable and quiet positionFocus on the present situation, attempting to disregard feelings of the past or futureFocus on the air moving in and out of the body while breathingAllow all thoughts (whether fear, hope, anxiety, etc.) to come and go in the mindDo not ignore any thoughtsRemain calm during the thoughtsIf the mind wanders, focus it back on the present situation
  • 21. Summary of PresentationMental fitness involves “working out” the mind to train it to develop a deeper sense of consciousnessOne’s mental state can manifest itself through physical symptomsStaying positive and reducing one’s stress may be able to help attain a better level of healthExercises such as guided imagery and mindfulness can help a person attain mental fitness
  • 22. References “Benefits of Good Mental Health”. (2009). Canadian Mental Health Association. Retrieved on 9 January 2010 from http://www.cmha.ca/BINS/content_page.asp?cid=2-267-1320. Dacher, E. (2006). Integral Health: The Path to Human Flourishing. Basic Health Publications.Schlitz, M., and Amorok, T., and Micozzi, M. (2005). Consciousness & Healing. Elsevier Publications.Scott, E. (2006). “How to Use Guided Imagery”. Retrieved on 9 January 2010 from http://stress.about.com/od/generaltechniques/ht/howtoimagery.htm.“What is Guided Imagery?”. (2009). Academy for Guided Imagery. Retrieved on 9 January 2010 from http://www.academyforguidedimagery.com/whatisguidedimagery/index. html. Wong, C. (2007). “Mindfulness Meditation.” Retrieved on 9 January 2010 from http://altmedicine.about.com/cs/mindbody/a/Meditation.htm.

Editor's Notes

  • #7: Right prefrontal cortex-negative emotions, left prefrontal cortex-positive emotions (Dacher, 2006)Reduction of negative emotions was correlated to left prefrontal cortex (which helps with positive emotions) (Dacher, 2006)When compared with control group, participants in the study had a more solid respone to the flu vaccination, indicating a stronger immune system (Dacher, 2006)
  • #14: 1. Job strain-theory of too much to do with not enough time to do it (Dacher, 2006)
  • #17: All information courtesy of “What is Guided Imagery?”, 2009
  • #18: Instructions courtesy of Scott, 2006