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1、Healthy Body, Healthy MindWonder Drug!Feel goodEnhances self-esteemInduces calmImproves thinkingMakes you more attractiveNo negative side effectsIts legalIts freeOverviewExerciseMindfulnessSleepTouch“Perhaps the most fundamental development in behavioral medicine is the recognition that we can no lo
2、nger think about health as being solely a characteristic of the body or the mind because body and mind are interconnected.”Exercise and ModernityReduction of physical workRising levels of mental illnessThe need for exercise“Our forefathers lived every jot as well as we, when they provided and dresse
3、d their own meat with their own hands; lodged upon the ground, and were not as yet come to the vanity of gold and gems.”SenecaOvercoming Depression (Babyak et al. 2000)156 patients with Major Depressive DisorderThree groups (exercise, medicine, exercise*medicine)Anti-depressant: Sertraline (Zoloft)E
4、xercise: Thirty minutes three times/weekOvercoming Depression (Babyak et al. 2000)Results (16 weeks):All three groups improved (60%)No significant differences among groups10 months follow-upRelapse medication: 38%Relapse medication*exercise: 31%Relapse exercise: 9%For dysthymia (McCann & Holmes, 198
5、4)Not exercising is like taking depressantsMore BenefitsPsychologicalEnhanced self-esteemLower anxiety and stressAdjunctive treatment for clinical disorderImproved cognitive functioningPhysicalWeight loss/controlReducing chronic diseasesStronger immune systemBetter SexNot a panacea!Micro and Macro R
6、ecovery1-4 days of rest a weekListen to your body!Quantity affects quality“Repeated workouts that are too intense to allow complete recovery may cause endurance athletes to experience staleness, a syndrome that is characterized by increased psychological symptoms of anxiety with increased sympatheti
7、c nervous system, catecholamine, and cortisol base rates.” Dienstbier & Zillig (2002)Recovery in SportsDerek ClaytonJoan BenoitOvercoming barriersPain/discomfortDivide and conquerDistracters (TV, music, etc)Social supportOvercoming barriersPain/discomfortDivide and conquerDistracters (TV, music, etc
8、)Social supportTime commitmentAn investmentRitualizeSubconsciousJust do it (the five minute take off)Body as important as mindExercise: The Unsung Hero“In a way, exercise can be thought of as a psychiatrists dream treatment. It works on anxiety, on panic disorder, and on stress in general, which has
9、 a lot to do with depression. And it generates the release of neurotransmittersnorepinephrine, serotonin, and dopaminethat are very similar to our most important psychiatric medicines. Having a bout of exercise is like taking a little bit of Prozac and a little bit of Ritalin, right where it is supp
10、osed to go.”John RateyExercise RevolutionObesitySchool performanceViolenceUltimate currencyMindfulness MeditationOne-pointednessDeep breathingNo good/bad meditationThe Mind of a MeditatorLeft-to-right ratio in prefrontal cortexLeft-to-right ratio in prefrontal cortexThe startle responseThe Mind of a
11、 Meditator“Given that the larger someones startle, the more intensely that person tends to experience upsetting emotions, Osers performance had tantalizing implications, suggesting a remarkable level of emotional equanimity.”Daniel GolemanGrowing Tip Statistic“The process itself has some extraordina
12、ry qualities, but not necessarily the subject. The important idea is that this process is within the reach of anyone who applies himself or herself with enough determination.”Lama Oser“From the perspective of neuroscience, the point of all this research has nothing to do with demonstrating that Oser
13、 or any other extraordinary person may be remarkable in him-or herself, but rather to stretch the fields assumptions about human possibility. Some of these key assumptions have already begun to expand, in part due to a revolution in neurosciences supposition about the malleability of the brain itsel
14、f.” Daniel GolemanMindfulness Meditation (Kabat-Zinn)Decrease in anxietyMood changePre-frontal cortex activationImmune responseMindfulness TherapyAwareness/acceptance of body signalsCreating alternative neural pathwaysPractice and practice“With the shift from trying to ignore or eliminate physical d
15、iscomfort to paying attention with friendly curiosity, we can transform our experience.”“Trying to get rid of depression in the usual problem solving way, trying to fix whats wrong with us, just digs us in deeper. rumination is part of the problem, not part of the solution.”From Doing to Being (Will
16、iam et al. 2007)BreathingShallow breathingStress/AnxietyDeep breathingCalm/wellbeingBreathing“If I had to limit my advice on healthier living to just one tip, it would be simply to learn how to breathe correctly.”Andrew WeilSleepPre-Edison: 10 hours/dayToday: 7 hours/day25% of 18-29 year olds get 8
17、hoursMake sleep a priorityEffects of SleepImmune systemEnergy levelsWeightMotor skills (accidents)Cognitive functioningStress/anxiety levelsDepressionGet your “Happiness Sleep”Sleep Tips8 hours/dayNap timeWatch your exercise and foodPermission to be humanPay attention to internal rhythmsGood Night,
18、Good Life“Effects of sleep deprivation on health and well-being have been documented by research. Cognitive skills and physical performance are impaired by sleep deprivation, but mood is affected even more. People who get less than a full nights sleep are prone to feel less happy, more stressed, mor
19、e physically frail and more mentally and physically exhausted as a result. Sufficient sleep makes us feel better, happier, more vigorous and vital.”William DementGetting In Touch With TouchPhysical healthMental healthBetter sex life (Masters & Johnson)The Need for TouchHug research (Clipman, 1999)Wi
20、n-winRespecting self and others“We need 4 hugs a day for survival. We need 8 hugs a day for maintenance. We need 12 hugs a day for growth.” Virginia SatirBibliography and Recommendations Babyak, M., et al. (2000). Exercise Treatment for Major Depression: Maintenance of Therapeutic Benefit at 10 Mont
21、hs. Psychosomatic Medicine, 62, 633-638. Benson, H. (1997). Timeless Healing. Scribner. Field, T. (2003). Touch. Bradford Books. Murphy, S. (2004). Run for Life: The Real Womans Guide to Running. The Lyons Press. Salmon, P. (2001). Effects of Physical Exercise on Anxiety, Depression, and Sensitivity
22、 to Stress: A Unifying Theory. Clinical Psychology Review, 21, 33-61. Sarno, J. E. (1991). Healing Back Pain: The Mind-Body Connection. Warner Books. Trockel, M. T. et al. (2003). Health-Related Variables and Academic Performance Among First-Year College Students: Implications for Sleep and Other Be
23、haviors. Journal of American College Health, 49, 3.Bibliography and Recommendations Bennett-Goleman, T. (2002). Emotional Alchemy. Three Rivers Press. Benson, H. The Relaxation Response. HarperTorch. Carrington, P. et al. (1980). The Use of Meditation: Relaxation Techniques for the Management of Str
24、ess in a Working Population. Journal of Occupational Medicine, 22, 221-231. Derezotes, D. (2000). Evaluation of Yoga and Meditation Trainings With Adolescent Sex Offenders. Human Science Press, 17, 97-113. Kabat-Zinn, J. (1990). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face
25、 Stress, Pain, and Illness. Delta. Hall, S. S. (2003). Is Buddhism Good for Your Health? New York Times Magazine, September 14. Shapiro, S. L. et al. (2002). Meditation and Positive Psychology. In C. R. Snyder and S. J. Lopez (Eds.), Handbook of Positive Psychology, 632-645. Oxford University Press.
