Lofty Aspirations

1. Lofty Aspirations

2. -When you are scrambling to get the job done, no matter what the cost, reason goes out the window. -You are not paying attention to some things and practical behaviors like eating regularly (and healthily), sleeping and having fun become forgotten habits from another lifetime. Or you may be having too much fun and not getting your work done and then. . . -We get busy and we get stressed and -our coping mechanisms for this stress are not always the most healthful or the most effective even though they seem to be helping us get the job done at the time. -When you are scrambling to get the job done, no matter what the cost, reason goes out the window. -You are not paying attention to some things and practical behaviors like eating regularly (and healthily), sleeping and having fun become forgotten habits from another lifetime. Or you may be having too much fun and not getting your work done and then. . . -We get busy and we get stressed and -our coping mechanisms for this stress are not always the most healthful or the most effective even though they seem to be helping us get the job done at the time.

3. Good Stress Good Stress is also known as Eustress. It has an actual positive, physiological affect on the body. Adrenaline is released � the juices are flowing, you have energy, you can think, you can do things, you are invincible!!!!! Fight or flight response is the survival of the fittest and as a leader, when you have a little bit of stress that you manage appropriately, you are energized enough to get things done. Good Stress is also known as Eustress. It has an actual positive, physiological affect on the body. Adrenaline is released � the juices are flowing, you have energy, you can think, you can do things, you are invincible!!!!! Fight or flight response is the survival of the fittest and as a leader, when you have a little bit of stress that you manage appropriately, you are energized enough to get things done.

4. Too Much Stress Distress occurs when things get out of hand. We aren�t taking care of business because we can�t! Stress actually produces negative physiological effects that can further hamper our attempts to do our work, Cognitive function is altered � you can�t concentrate or remember things! It can also make us sick! Our immune system is weakened by stress making us more susceptible to infections and diseases like CVD.Distress occurs when things get out of hand. We aren�t taking care of business because we can�t! Stress actually produces negative physiological effects that can further hamper our attempts to do our work, Cognitive function is altered � you can�t concentrate or remember things! It can also make us sick! Our immune system is weakened by stress making us more susceptible to infections and diseases like CVD.

5. Coping Mechanisms Some may even resort to using some VERY unhealthy coping mechanisms like pills to keep you awake, in addition to that extra caffeine, pills to help you sleep, smoking and excessive alcohol consumption to help you relax??? Healthy behaviors???? NoSome may even resort to using some VERY unhealthy coping mechanisms like pills to keep you awake, in addition to that extra caffeine, pills to help you sleep, smoking and excessive alcohol consumption to help you relax??? Healthy behaviors???? No

6. Physiological Effects -So, too much stress depresses your immune system, fewer WBC to fight infection. You are more susceptible to germs/bacteria. . .more likely to get sick. Colds, flu just feeling blah and under the weather -Cortisol is a hormone the body produces. When under stress, your cortisol levels go up, above normal ranges. Cortisol is a catabolic hormone. Tears down CV tissue leading to heart disease -When you are under constant stress, especially in conjunction with poor diet and lack of sleep and exercise, insulin and blood sugar levels are elevated. This increases deposition of fat in the abdominal area, increasing risk of CVD It affects your productivity, your relationships and your health, mostly in negative ways. -Stress reduces your quality/quantity of sleep. Waking up periodically in the night or not sleeping at all?The stress and the caffeine/alcohol can do that. Lack of sleep contributes to the inability to think clearly as well as an increase in the belly fat deposition and subsequent CVD mentioned previously. -Depression � too much stress leads to or exacerbates symptoms of depression -Decreased brain function � foggy thinking, can�t concentrate, can�t remember ANYTHING!!! It�s stress! You HAVE To take care of YOURSELF or you can�t take care of business!-So, too much stress depresses your immune system, fewer WBC to fight infection. You are more susceptible to germs/bacteria. . .more likely to get sick. Colds, flu just feeling blah and under the weather -Cortisol is a hormone the body produces. When under stress, your cortisol levels go up, above normal ranges. Cortisol is a catabolic hormone. Tears down CV tissue leading to heart disease -When you are under constant stress, especially in conjunction with poor diet and lack of sleep and exercise, insulin and blood sugar levels are elevated. This increases deposition of fat in the abdominal area, increasing risk of CVD It affects your productivity, your relationships and your health, mostly in negative ways. -Stress reduces your quality/quantity of sleep. Waking up periodically in the night or not sleeping at all?The stress and the caffeine/alcohol can do that. Lack of sleep contributes to the inability to think clearly as well as an increase in the belly fat deposition and subsequent CVD mentioned previously. -Depression � too much stress leads to or exacerbates symptoms of depression -Decreased brain function � foggy thinking, can�t concentrate, can�t remember ANYTHING!!! It�s stress! You HAVE To take care of YOURSELF or you can�t take care of business!

7. Tools for Managing Health and Stress! Here are some things I�d like to tell you about that can help you stay healthy and boost your stamina so that you can be the most exceptional leader possiblHere are some things I�d like to tell you about that can help you stay healthy and boost your stamina so that you can be the most exceptional leader possibl

8. When People Believe That They Are Personally Responsible For Their Health, Then They Are More Likely To Comply With Advice And Make Lifestyle Changes

9. Value Your Body In order to achieve health, need to value your body and honor the messages it sends you. If you truly value your body, then you will be responsible for it and reduce destructive behaviors.

10. Top 10 Reasons for NOT Changing Behavior �I�ll do it later� �It can�t happen to me� No heart disease, Diabetes, extreme wt gain cancer etc. �I�ll have to give up __________� It�s someone else�s fault I�m this way The task is too overwhelming It�s too late to change If I fail, I�ll look silly I don�t deserve to succeed Family and friends aren�t supportive/sabatoge I don�t know how

11. Behavior Modification Strategies Evaluate present behaviors Decide which to change Set Goals Use appropriate rewards Avoid situations that promote negative behaviors Practice your new behavior(s) Reinforce commitment to change Have support structure Seek professional help

12. Behavior Modification Chain-breaking Stimulus control Cognitive restructuring Contingency management Self-monitoring Table on pg 365Table on pg 365

13. Chain-Breaking Breaking the link between two behaviors These links can lead to excessive intake Snacking while watching T.V.

14. Stimulus Control Alternating the environment to minimize the stimuli for eating Puts you in charge of temptations

15. Cognitive Restructuring Changing your frame of mind regarding eating Replace eating due to stress with �walking� Develop rational and positive self statements to counteract negative thoughts

16. Contingency Management Forming a plan of action in response to a situation Rehearse in advance appropriate responses to pressure of eating at parties, dining out etc.

17. Goal Setting You are the manager of your life A good manager has a plan and works hard to execute that plan Are you a good manager? Do you deserve a raise? Or, should you be fired?

18. SMART Goals Specific Measurable Attainable/action oriented Realistic/Relevant Time based

19. Health Belief Model Perceived susceptibility to ill health Perceived severity of condition Perceived benefits of change Perceived barriers to change Underlying principle is ?

20. Locus of Control Internal External