UTSpeaks: Staying Sane
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Transcript of UTSpeaks: Staying Sane
UTSpeaks: Staying SaneDr. Antony Kidman AM – 29th March 2012
STAYING SANEDr Antony Kidman AM Health Psychology Unit, UTS
UTS SPEAKS
HUMAN DEVELOPMENT
Homo sapiens200,000 + years agoLanguage, tool making
Hunter - Gatherer Societies
∨Herder - Cultivator
Societies∨
Agrarian Civilisations∨
Industrial - Scientific Revolution
∨IT Revolution
C.E.
Work Patterns
Media
IT REVOLUTIO
N
STRESS AND PHYSIOLOGICAL CHANGE
STRESSOR
APPRAISAL
ENDOCRINE CHANGES
AUTONOMICNERVOUS SYSTEMIMMUNE
SYSTEMCHANGESUnpleasant symptoms
•Numbness or tingling•Shaky•Fear of losing control
•Abdominal discomfort•Heart racing•Perspiring
DROWNING IN INFORMATION BUT STARVED FOR KNOWLEDGE
•Information overload•The brain: information
processing•On call/privacy•Computermania•Planned obsolescence•The digital divide
HOW TO MANAGE TECHNOSTRESS AND
INFORMATION OVERLOAD•Be ruthless and cull unnecessary
reading material•Limit your internet time and email
time•Delete unwanted emails rapidly•Choose the right equipment /seek
advice•Take technobreaks
TECHNOLOGY AND FAMILY LIFE
•Techno-cocoons•Balance: connection and independence• Set limits on the use of technology• Computer locations• Unsuitable material for children
COGNITIVE BEHAVIOUR THERAPY MODEL
A. ENVIRONMENTA series of positive, neutral and negative events.
B. THOUGHTSYou interpret the events with a series of thoughts that continually flow through your mind. This is called ‘self-talk’.
C. MOODYour feelings are created by your thoughts. All experiences must be processed through your brain and given a conscious meaning before you experience emotional response.
THINKING ABOUT YOUR THINKING
Erroneous thinking•Catastrophising
•All or nothing thinking
•Mind reading
•Irrational beliefs
•Secondary disturbance
Correcting erroneous
thinking
•Self-talk
•Mindfulness
•Change “Shoulds” or
“Musts” to strong preferences
SELF-TALK EXAMPLE
SITUATION NEGATIVE/IRRATIONAL THOUGHTS
ERRONEOUSTHINKING/EMOTION
DISPUTING RATIONALRESPONSE
Saw suicide bomb devastation on TV.
The world is headed for disaster and we will all be destroyed.
‘All or nothing’ thinking ↓Anger and depression
People die in terrorist bombings but still most of us are at virtually no risk in developed countries. I will do what I can to avoid it.
Woke up thinking I will be depressed forever.
I’ll never get better and the future is hopeless.
Catastrophising ↓Depression
I have become better in the past and will again. I will prepare a TO DO TODAY list and call up several friends.
BEHAVIOUR THERAPY
•Scheduling pleasant events
•Planning /record keeping
•Relaxation techniques
•Shame attacking behaviour• Re-enforcement
•Assertion•Humour•In vivo exposure
(public speaking)
•Physical activity
•Taking breaks
EMOTIONAL HEALTH GUIDE LINES
• Self-direction/Flexibility• High frustration tolerance• Acceptance of uncertainty• Absorbing activities/pleasant events• Enlightened self-interest/social
interest• Risk-taking• Responsibility• Opinion of others• Unconditional acceptance
UTSpeaks: Staying SaneDr. Antony Kidman AM – 29th March 2012