Prez aps study grp pp2 151031

Positive Psychology

Positive Psychology #2 Hope, Connection & Mindfulness

Dr Jo MitchellClinical Psychologist & Director, The Mind RoomWellbeing Manager, AFL Players Association

@moremindroom TheMindRoomthemindroom.com.au

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To explore

To apply

To explore

To pplay

HopeMindfulnessGrowth mindsetConnectionsReal world applicationsPro-social behaviour

@drjomitch TheMindRoomwww.themindroom.com.au

2Interactive session, stop and ask questions any time


Refresher3


PP is about shifting the lens that we approach the world withThe Limits of my words are the limits of my worls4



E.G., Beliefs about your intelligence, talents, personality, social skills etc


Mindset Questionnaire1Strongly agree2Agree3Mostly Agree4Mostly disagree5Disagree6Strongly Disagree

Read each sentence below and then circle the one number that shows how much you agree with it. There are no right or wrong answers.

Your intelligence level is set, and you really can't do much to change it.

Your personality is something about you that you can't change.

You can learn new things, but you can't really change your basic talents.


Fixed MindsetBelieve that personal qualities are givens. They have a set amount of brains/talent/ability. If they have a lot, theyre all set, but if they dont...


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Fixed Mindset ExamplesI am always rightI cant do mathsI am giftedI am not creativeI am terrible with money I am uselessI am naturally smartI am shyIt is not my fault


About your abilities, your intelligence, personal attributes

She is the smart one in the family She is the business brains in the family 10


Growth MindsetPersonal qualities can be developed through effort and strategy.

Belief that people accomplish great things with passion, toil and learning.


Growth Mindset ExamplesI get things wrong sometimes but I learn from itI will give it a goI am stuck, who can I ask for help?I want to learn to be more creativeHow can I get better at managing my money?Excellent a new challenge.The harder I work the luckier I get!We failed lets review our strategy for next time.


About your abilities, your intelligence, personal attributes

She is the smart one in the family She is the business brains in the family 13

Michael Jordan I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed.



Can we all be a genius? Probably not. However, a persons true potential is unknown (and unknowable).


Do people with this mindset believe that anyone can be anything, that anyone with proper motivation or education can become Einstein or Beethoven?

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What areas of your life do you have a fixed mindset?What areas of your life do you have a growth mindset?When have you been able to challenge and change a fixed mindset in yourself?


Limitations Video


VIDEO Sentis Limitations of the brain 18

I am fast and efficient!1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

Multi tasking....

The illusion of multitaskingSwitching happens so fast it appears we are performing multiple tasks simultaneously.

Attentional blink - lag time of 200 to 500 milliseconds; Increased by stress (Slatger, Lutz, et al., 2007)

64 secs to recover train of thought after checking email8.5 hours per week (check every 5 mins)


Memory impairment - Information stored in the wrong area of the brain (Foerde, Knowlton, & Poldrack RA., 2006)

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PRACTICAL MINDFULNESS

Welcome & Introduce self as facilitator.

Mindfulness is about attention and attitude:

Attention regulation:Know where our attention isPrioritise where the attention needs to beAttention to go there and stay there

Mindful attitude:Openness, curiosity and acceptance

Formal mindfulness definitions Jon Kabat Zinn, 1994

http://www.youtube.com/watch?v=xoLQ3qkh0w0

Have you ever been...?Driving and... Reading and...In a conversation andIn a workshop and

Brain Default-mode Active tasksTasks associated with paying attentionBrain efficient and quiet

Default state (mode)The default-mode network (DMN) is a major resting-state network that supports most of the baseline brain activityMind is inattentive, distracted, idle, recalling past, daydreaming.

The Default Brain associated with:Criminal recidivism (Aharoni et al., 2013)Reduced performance (Brewer et al., 2011)Stress (Brewer et al., 2011)Anxiety (Zhao et al., 2007)Depression (Greicius et al., 2007) ADHD (Uddin et al., 2008a) Schizophrenia (Pomarol-Clotet et al., 2008)Autism (Kennedy & Courchesne, 2008) Alzheimers disease (Firbank et al., 2007)


Have you ever been..?Totally in the moment?

Able to let go of your worries or the noise in your head (not judging, analysing, thinking)?

Able to just be?

Default Mode

Time travelling mind i.e., Past or future focus - fantasizing, story tellingAnalysing, judging, problem solvingMindfulness

Stay at home mind i.e., Present moment focus - in the nowOpen, curious, accepting

ACTIVITYWhen are you on autopilot? E.g., driving, when tired, brushing teeth?When are you more mindful? E.g., listening to music, with kids, travelling.Do you spend more time on autopilot or being mindful?Mindfulness experts?

WHY mindfulness?(Benefits of being more mindful)

Research evidence drawn from:Allen, et al., 2006; Brown & Ryan, 2003; Brown, Ryan, & Creswell, 2007; Ivanovski & Malhi, 2007; Ryan & Deci, 2000; Chang, et al., 2004; Shapiro, et al., 2005; 1998.

This is meant to be a brief overview of the wellbeing benefits do not need to spend a lot of time on these slides.

DepressionAnxietyStressEating DisordersPanic disorderOCDMental IllnessAllen, et al., 2006; Brown & Ryan, 2003; Brown, Ryan, & Creswell, 2007; Ivanovski & Malhi, 2007; Ryan & Deci, 2000; Chang, et al., 2004; Shapiro, et al., 2005; 1998.

We are particularly interested in the role of stress and mindfulness and will talk more about that next session.

ImmunityHealth behavior changeChronic painHeart diseasePhysical Health

Allen, et al., 2006; Brown & Ryan, 2003; Brown, Ryan, & Creswell, 2007; Ivanovski & Malhi, 2007; Ryan & Deci, 2000; Chang, et al., 2004; Shapiro, et al., 2005; 1998.

Immunity is especially important for AFL players increased risk of illness and injury and slower recovery.

Mind wandering & ageingTelomere shortening (genetic marker of biological age)

Epel ES, Puterman E, Lin J, Blackburn E, et al. (2012) Wandering Minds and Aging Cells. Clin. Psych. Science.

People spending more time in default-mode network Telomere shortening (genetic marker of biological age)

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Mind wandering and happinessIn conclusion, a human mind is a wandering mind, and a wandering mind is an unhappy mind. The ability to think about what is not happening is a cognitive achievement that comes at an emotional cost.

Killingsworth & Gilbert (2010) Wandering Mind Is an Unhappy Mind. Science.


Positive affectVitalityLife satisfactionSelf-esteemOptimismQuality of lifeWellbeingSelf-compassionEmotion regulationSleep qualityPro-social behaviourAllen, et al., 2006; Brown & Ryan, 2003; Brown, Ryan, & Creswell, 2007; Ivanovski & Malhi, 2007; Ryan & Deci, 2000; Chang, et al., 2004; Shapiro, et al., 2005; 1998.

Draw attention to coping style and sleep quality

Increased emotional controlImproved focused attentionMore task relevant focusBetter decision making & problem solvingPerformance


IMAGE: David Mundy, Freo Dockers


Brett Kirk

I was someone who worried a lot about my footy and what everyone thought. I would go home and lie awake at night and having meetings in my head, so now I try to live more day-by-day and be in the present moment. The Australian, 2007.

IMAGE: Brett Kirk, former captain of Sydney Swans, and ambassador for Smiling Minds.

AC Milan

Cameron McAvoyFuzzy AgolleyDr Andrew RochefordRussell Brand

Cameron McAvoy Seattle Seahawkes

Who else uses mindfulness to look after their wellbeing and performance?

US Marines, AC Milan, Fuzzy Agolley, Tiger Woods, Russell Brand, Dalai Lama, Chigaco Bulls, Dr Andrew Rocheford, Sydney Swans & Collingwood, Cameron McAvoy, Ellen Degeneres, LA Lakers, Seattle Seahawkes (Superbowl 2014)

Myth Busting

Not mysticalNot sleep or relaxation (often a by product)Not empty mindIt is about notice your thoughts and learning to unhook from them

ACTIVITY: 5 minute mnf of the breath

Debrief afterwards:What did you notice? Could you unhook from your thoughts? Where did your mind want to take you? How do you feel now? Difference between mindfulness and sleep; relaxation as a by product but not primary purpose.

Mindfulness in Action (MiA)Pick an everyday activityE.g. Eating, walking, brushing your teeth, showering, or commuting.Tune in by using your senses i.e., touch, taste, hear, see or smell.Notice when mind wanders, gently unhook & bring it backBe open, accepting, and curious

ACTIVITY: (approx 10 mins)Dont pre-empt this just jump into the activity.Divide players into pairs and then as each persona to be either A or B.Brief both teams seperately As are to try and start a mindful conversation (e.g., what are your plans for the day off?) be present, be interested. Bs are to be un-mindful & disinterested. Let the conversation run for 1-2 mins. Debrief what is felt like to be present/unpresent.

Mindfulness ChallengeTake 5 minutes per day to be mindfulMindfulness meditationDaily mindfulnessPractice tools e.g., Mobile apps or websites

Smiling Mind (mobile & web, AUS)Buddhify (mobile, UK)Headspace (mobile & web, UK)The Now (random reminder for 21 days)Re-mindful (random reminder)

http://www.aflplayers.com.au/article/mindful-wave-ready-to-hit-afl/

Challenge #1


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REST


Challenge #2


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Other people matter Chris Peterson



Matthew D. Lieberman Social: Why our brains are wired to connect

The human brain is built to process multitude of social connections (bigger brain by 50% to closest animal blue nose dolphin).

Our default network is to go to social thinking how I exist in relationship to others.

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Relationships are an integral component of most human need theories: Self determination theory: autonomy, competence, relatedness (Ryan & Deci, 1998)Maslows Hiearchy of needsRyffs Psychological Wellbeing (PWB)


Relationships Survival

Hedonic adaptationBehaviours and feelings that were once valued can become normal or routine.

Negativity biasIt is natural to focus on things our friends, families, and colleagues do that are frustrating, disappointing, or hurtful compared with the loving, caring, or supportive things they do for us.


Drive for achievement/performance/statusHow frequently does the drive to succeed overcome our need to love and be loved? To interact with others? Prioritising things that are urgent (work deadline) over things that are important (having coffee with an old friend). Social comparisons

All of the automatic processes are also relevant to relationships. Keeping up with the Joneses. 51

Ratio positive to negative interactions (Gottman)Stay together 5:1Divorce/separate 0.8:1

Relationship ratio


Gottman http://www.youtube.com/watch?v=Xw9SE315GtA

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Greatest Risk to Health?


High Blood PressureSmoking Obesity Lack of Social C53


Sarah Pressman54

Social talk & longevityAutobiographical writing of 81 well-known psychologists Statistically controlling: year of birth, gender, year written.Those who used social words more frequently (top 1/3) lived approximately 6 years longer than those in the bottom third. Implication: People matter! Look after your interpersonal relationships and groups/communities.

Pressman, Kollnesher, Cohen (2006)


According to a study at Carnegie Mellon University, Pittsburgh, PA, that examined the autobiographical writing- of 81 well-known psychologists at an average age of 65, those who used social words such as friend talk and us more frequently tended to live longer. According to Sara Pressman, who headed the study, Individuals who used the most social words (the top 1/3) lived approximately 6 years longer than those in the bottom third. This was true even after statistically controlling for their year of birth, gender, and the year that they wrote their life story Psychologists who considered human interaction important and therefore used those words to describe their life increased their longevity by as much as six years.

The autobiographical writings were from well known and esteemed psychologists. Their lives were deemed worthy of being in a set of encyclopaedias published between 1930 and 1989. Social recognition in itself can give anyone a greater reason to live but couple that with a feeling of belonging so strong it spills over to their writing and that can make a difference of a few more years even a decade. As Sara Pressman observed, We think that this is a reflection of the importance of social ties in the lives of the psychologists. Those who devote more of their life stories totalking about family, friends, co-workers etc. may have more or bettersocial ties than those who do not talk about social network members.If you want to live longer, start recognizing the people in your life, your family, friends, work colleges, people you interact with on a daily or even weekly basis and build your own support group.Source:Sarah D. Pressman, Michal Kollnesher, Sheldon Cohen- Social Word Use Is Associated With Longevity In A Population Of Well-Known Psychologists Abstracts from Am. Psychosomatic. Soc March. 06

Read more: http://seasonalcooking.suite101.com/article.cfm/live_long_with_the_right_words#ixzz0MRQ5ntYB

Read more: http://seasonalcooking.suite101.com/article.cfm/live_long_with_the_right_words#ixzz0MRPDtDT055

The happiness of a close contact increases the chance of you being happy by 15%

The happiness of a 2nd-degree contact (e.g. friend's spouse) increases it by 10%

The happiness of a 3rd-degree contact (e.g. friend of a friend of a friend) by 6%


http://www.actionforhappiness.org/10-keys-to-happier-living/local-community/details

Strong neighbourhood social networks can have a significant impact on our quality of life and well-being as they provide something which is vital for all of us - a sense of belonging.

There is significant scientific evidence showing the positive benefits that come when weconnect with peoplelocally.

These can include reducing the risk of depression, lowering the risk of heart disease and increasing how long we live. [1][2]

Our well-being increases when we talk regularly with our neighbours. Neighbourhood networks help us avoid becoming isolated and provide a source of support - for example, looking after our house when we're away or helping with informal childcare. [3]

Our local communities also provide us with opportunities todo things for others- to give as well as receive support - which has also been shown scientifically to increase well-being. [4]

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People change and forget to tell each other.Lillian Hellman


People change and forget to tell each other. Lillian Hellman

Often our ideas about people remain constant - as soon as we think we kn something or someone we stop paying attention. Relationships are not static; they develop and change as people adapt and grow. Be curious about the people in our lives; appreciate their journeys; take time to listen.

We have been together for 18 years and I still learn something new about him every day

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Are you listening?



Relationships are not static; they develop and change as people adapt and grow. Often our ideas about people remain constant - as soon as we think we know something or someone we stop paying attention. Be curious about the people in our lives; appreciate their journeys; take time to listen.

We have been together for 18 years and I still learn something new about him every day

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How do you respond when:Your partner tells you I just got promotedYour child/teen tells you I passed my English essayYour father tells you I hit a hole-in-one at golf today Your best friend tells you I found the perfect dress for the party next weekRef: Gable, S. L., Gonzaga, G., & Strachman, A. (2006)Active-Constructive Responding (capitalising)


Active-constructiveDo you react with genuine interest? "Thats is great news. How are you feeling about that?

Active-destructiveDo you point out the potential problems or down sides of the good event? "Are you sure you can handle the added responsibility?

Passive-constructive Do you say little, but convey that you are happy to hear the news? You smile or nod or say "Thats nice.

Passive-destructiveDo you seem uninterested? Do you switch topics quickly Did you pick up the shopping?"



Capitalising

ACR leads to amplifying the pleasure of the good situation and contributing to an upward spiral of positive emotion. Capitalising turns out to be the key to strong relationships.


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ReferencesGable, S. L., Gonzaga, G., & Strachman, A. (2006). Will you be there for me when things go right? Social Support for Positive Events.Journal of Personality and Social Psychology, 91, 904-917.John Gottman http://www.gottman.com/49799/About-Us.htmlFowler, James H. and Nicholas A. Christakis. 2008. Dynamic spread of happiness in a large social network: longitudinal analysis over 20 years in the Framingham Heart Study. British Medical Journal 337, no. a2338: 1-9Pressman, Kollnesher, Cohen (2006). Social Talk and Longevity. Am. Psychosomatic. Soc.Maisel, N.C. & Gable, S.L. (2009) For richerin good timesand in health: positive processes in relationships. In S.J. Lopez & C.R. Snyder (Eds.) Oxford Handbook of Positive Psychology. NY: Oxford University Press.Huppert, F.A. (2008). Psychological wellbeing: Evidence regarding its causes and consequences. State of the Science Review: SR-X2, UK Government Foresight Project, Mental Capital and WellbeingBuonfino, A.; & Thomson, L. (2007). Belonging in Contemporary Britain. The Commission on Integration and Cohesion, Department of Communities and Local Government, Government of Great BritainBacon,N., Brophy, M., Mguni, N., Mulgan, G. & Shandro A. (2010) The state of happiness: Can public policy shape people's wellbeing and resilience?. London: Young Foundation.Putnam, R (2000) Bowling alone: The collapse and decline of American community (Simon & Schuster : New York)



66Other focussed actions

If you want to be happy:

For an hour, take a napFor a day, go fishingFor a month, get marriedFor a year, get an inheritanceFor a lifetime, help someone


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Altruistic Behaviour...a strong correlation exists between the well-being, happiness, health, and longevity of people who are emotionally and behaviorally compassionate, so long as they are not overwhelmed by helping tasks.

Post, S.G. (2005). Altuism, happiness, and health: it's good to be good. Int J Behav Med., 12, 2, pp66-77.


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Random Acts of Kindness5 random acts of kindness per week, 6 week studyE.g. a smile, offer your seat on a bus, thank someone, help a neighbour Significant increases in well-being at post-assessmentLyubomirsky et al., 2004


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Kindness in ActionWhat is the function of kindness?How do incorporate kindness in your own life?What kindness do you see in your community?



I hope that


Beyond wishful thinking to how intentional thought leads to adaptive action.

http://www.youtube.com/watch?feature=player_detailpage&v=Y6hz_s2XIAU

OPTIONAL QUOTES:

The best way to not feel hopeless is to get up and do something. Dont wait for good things to happen to you. If you go out and make some good things happen, you will fill the world with hope, you will fill yourself with hope. Barack Obama

Part of being optimistic is keeping one's head pointed toward the sun, one's feet moving forward. There were many dark moments when my faith in humanity was sorely tested, but I would not and could not give myself up to despair. Nelson Mandela

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Hope


Beyond wishful thinking to how intentional thought leads to adaptive action.

OPTIONAL QUOTES:



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How do you define Hope?

Desire Expectation Want

Trust Personal agency Creativity Perspective

Things will turn out Good things happenWishful Thinking

HopefulnessOptimism


Activity number 1.Lets have a look at the definition of Hope. Do all these words mean Hope to you? We are going to explore how the scientific community defines hope, wishful thinking and optimismWere going to split into two (or three) groups here. Each group will be given three sets of words on cards aswell as the words wishful thinking:, hopefulness and optimism. Their job is to match the words with their synonyms.-Okay guys, great job, is everyone happy with their choices. Looks like some of you are spot on while some others might be surprised. (Bring attention back to the slideshow) Here is what the researchers who research this kind of thing think. (press next slide to reveal the answers).

-Researchers have distinguished wishful thinking, hope and optimism as separate processes with different kinds of thinking. While hope and optimism are related concepts, Hope is a much more useful process. Hope is something we can learn and implement in daily-to-day life, instead of optimism which is a kind of general positive feeling about the nature of the world. (next slide)74

Hope

Peterson, C., & Seligman, M.E.P. (2004). Character strengths and virtues: A handbook and classification. New York: Oxford University Press & Washington, DC: American Psychological Association, p569.

Snyder, C.R. (2002). Hope theory: Rainbows in the mind. Psychological Inquiry, 13, 249-275.

Hope is thinking about the future, expecting that desired events and outcomes will occur, and acting in ways believed to make them more likely.


Beyond wishful thinking to how intentional thought leads to adaptive action. Beauty PageantPolitical campaignWishful thinking

OPTIONAL QUOTES:



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Snyders Hope Model

Goals: Provide targets for motivation and action. Pathways: Strategies to achieve the goals. Agency: Motivation to implement the pathways.

Snyder, C.R. (2002). Hope theory: Rainbows in the mind. Psychological Inquiry, 13, 249-275


A cognitive-motivational model of hope with 3 key components:

Contrast hope as an vague affective phenomenon cross your fingers and hope for the best with a clearly conceptualised model that motivates action.

The three elements are distinct components that are functionally inseparable and mutually dependent. 76

High Hope OutcomesMENTAL HEALTH & WELLBEINGEnhanced life satisfaction. More positive emotions and fewer negative emotions. Increased feelings of self-worth and self-esteem. Fewer symptoms of depression and anxiety.Improved recovery from depression. More effective coping with stressful and negative life events.


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High Hope Outcomes cont...PHYSICAL HEALTHEngagement with good health and preventative behaviours (e.g., exercise). Increased openness to health related information. Less engagement with high risk activities. Increased adjustment and coping with physical illness.

SOCIAL WELLBEINGMore frequent positive social interactions.


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High Hope Outcomes cont..2ACADEMIC PERFORMANCE:Higher scores on achievement tests.Overall school grades (high-school and university students). More successful transition to university. Lower test taking anxiety.

ATHLETIC PERFORMANCEPersistence and performance in athletics.


References: Snyder, C.R., Hoza, B., Pelham, W.E., Rapoff, M., Ware, L., Danovsky, M., et al. (1997). The development and validation of the Children's Hope Scale. Journal of Pediatric Psychology, 22, 399-421. Snyder, C.R., Harris, C., Anderson, J.R., Holleran, S.A., Irving, L.M., Sigmon, S.T., et al. (1991). The will and the ways: Development and validation of an individual-differences measure of hope. Journal of Personality and Social Psychology, 60, 570Ciarrochi, J., Heaven, P.C.L., & Davies, F. (2007). The impact of hope, self-esteem, and attributional style on adolescents' school grades and emotional well-being: A longitudinal study. Journal of Research in Personality, 41, 1161-1178. Gilman, R., Dooley, J., & Florell, D. (2006). Relative levels of hope and their relationship with academic and psychological indicators among adolescents. Journal of Social and Clinical Psychology, 25, 166-178. Snyder, C.R., Shorey, H.S., Cheavens, J., Pulvers, K.M., Adams III, V.H., & Wiklund, C. (2002). Hope and academic success in college. Journal of Educational Psychology, 94(4), 820. Curry, L.A., Snyder, C.R., Cook, D.L., Ruby, B.C., & Rehm, M. (1997). Role of hope in academic and sport achievement. Journal of Personality and Social Psychology, 73, 1257-1267. Cheavens, J.S., Feldman, D.B., Gum, A., Michael, S.T., & Snyder, C.R. (2006). Hope therapy in a community sample: A pilot investigation. Social Indicators Research, 77, 61-78. Valle, M.F., Huebner, E.S., & Suldo, S.M. (2006). An analysis of hope as a psychological strength. Journal of School Psychology, 44, 393-406.

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Building HopeGoals Skill development in setting quality goals (SMART goals; approach goals). Identify values and life priorities to use as a foundation for goals.

Pathways Skill development in generating multiple strategies to achieve goals. Break large goals into manageable steps.

Agency Use stretch goals (goals that are progressively more challenging). Work with others.Build on past successes. Connect goals to values.


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Hope ReferencesCiarrochi, J., Heaven, P.C.L., & Davies, F. (2007). The impact of hope, self-esteem, and attributional style on adolescents' school grades and emotional well-being: A longitudinal study. Journal of Research in Personality, 41(6), 1161-1178. Feldman, D.B. (2003). Hope theory, measurements, and applications to school psychology. School Psychology Quarterly, 18, 122-139. Marques, S.C., Lopez, S.J., & Pais-Ribeiro, J.L. (2011). Building Hope for the Future: A program to foster strengths in middle-school students. Journal of Happiness Studies, 12, 139-152. Snyder, C.R. (2000). Handbook of hope: Theory, measures, and applications. San Diego, California: Academic Press.Snyder, C.R. (2002). Hope theory: Rainbows in the mind. Psychological Inquiry, 13, 249-275. Snyder, C.R., Lopez, S.J., Shorey, H.S., Rand, K.L., & Feldman, D.B. (2003). Hope theory, measurements, and applications to school psychology. School Psychology Quarterly, 18, 122-139. Valle, M.F., Huebner, E.S., & Suldo, S.M. (2006). An analysis of hope as a psychological strength. Journal of School Psychology, 44, 393-406.


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www.band4hope.com



Amongst all unimportant subjects, football is by far the most important.

Pope John Paul II

But I do think that it provides an amazing wellbeing opportunity to influence the health and wellbeing of Australian men & boys.

A community that inspires people to explore and live their best possible life. Based on wellbeing science, great people and creative collaborations.

For staff and for clientsPhysical spaceWellbeing measuresClass focus on skill building Use of ACT focus on living a rich, rewarding and meaningful life.



Thank You!

Happiness is always here,it is always now. Osho

@moremindroom TheMindRoomthemindroom.com.au

Health & Medicine

Prez aps study grp pp2 151031