How self-efficacy can help!

When challenged with dealing with chronic illness or trying to adhere to a weight loss program, a wellness program or a diabetes management regimen, researchers have found that people who have a sense of “self-efficacy” may be more successful in adhering to their plan.
Even if other psychosocial supports - such as family or support group, are not all favorable, a strong sense of self-efficacy can offset these difficulties.

The concept of self-efficacy was proposed by Bandura (1977) and was developed within the framework of what is called “social learning theory.” The self-efficacy model defines self-efficacy as the individual’s perception of his or her ability to carry out a given behavior or group of behaviors.  This sense of self efficacy has an effect on the person’s emotions (feelings), cognitions (thoughts), and motivation in difficult or threatening situations such as facing life-long self management of illness or health maintenance.   In other words, if a person faced with the demands of self-management gains a sense of self-efficacy, then mood, and  thoughts and his/her motivation may be enhanced and in turn, contribute to success in self-care of one’s health.

Three Things You Can Do Today to Feel Better

1. Think Positive:  Make an effort to change your negative self talk into positive self talk.  For many people, this takes practice, especially if your thinking ‘style’ tends toward the negative.

2. Rest and relax:  Take a break—make a point to relax for 30 minutes each day.  If you’re not sure how to relax, try different things.  Listen to music, contemplate nature, read, meditate, nap, do whatever you enjoy that helps you feel calm.

3. Recreation and play:  Get some exercise! Find ways to be playful and develop a sense of humor Turn your exercise routine into playtime – find an activity you enjoy!

Control your Anger - Control your Stress!

There are actually healthy and unhealthy ways to control anger in your everyday dealings, whether with coworkers, family, friends or the grocery store clerk! Chronic, poorly managed anger may add to your stress levels by increasing the cortisol in your system, which in turn contributes to more inflammation and poorer health.

What are some unhealthy and healthy responses when you get angry? 
Check out these lists and tips.

Unhealthy Anger Responses

• You deny your feelings.  Instead, you lash out and blame others.
• You are defensive and argue with those who try to help.
• You are disrespectful of the other person (name calling, insulting the person instead of the situation).
• You have physiological sensations – increased heart rate, pounding heart, your face heats up, etc.
• You  act aggressive, hit or strike or throw things.
• You give up and see yourself as a helpless victim.
• Your anger becomes addictive – you easily anger at many different situations and circumstances.

Healthier Responses to Anger

• You admit your denial - You work at expressing your thoughts and feelings (using “I” not “You”) without denial and blame.
• You try to understand the other person’s viewpoint
• You have an attitude of respect even when you feel angry
• You do something constructive and find ways to keep your anger under control
• You are open to learning new things
• You examine your own behavior.
• Your commitment to others grows stronger
• You eventually let go of the anger and feel fine

Sometimes controlling your anger takes real effort and practice

Here are 5 tips for controlling your anger:

• Talk slowly
• Wait - “Take 10” - count to 10, 20 or 30, take deep breaths and think before your react.
• Take a walk; go for a run; workout, instead of reacting poorly to a situation.
• Find humor in the situation.
• Respond with assertiveness; respond don’t reac.

Work on your Assertiveness

When you communicate in an assertive manner, your assertiveness is actually incompatible with unhealthy anger (and the accompanying anxiety).

           

Tips on Assertiveness; use when communicating your anger!

• Use steady eye-to-eye contact but not staring or glaring.
• Stand or sit tall with good postur.
• Maintain a firm steady tone without yelling or drop in tone.
• Use “I” statements – I feel, I need, I would appreciate.
• Use short sentences.
• Use pauses for feedback.

Related articles

• Study Highlights How Moms' Depression, Anger Stresses Kids (nlm.nih.gov)

Exercise Like a Kid and Feel Better!

Have you thought about what some of the psychological and emotional  benefits of regular exercise might be?  Research has shown that for men, women, children, youth, mid-life and the elderly, one of the greatest benefits is an overall improved sense of well-being.  Specific studies on the effects of exercise on clinical depression have shown that for some, exercise can alleviate symptoms of mild to moderate depression.  A sense of self-efficacy and confidence is another benefit for the far majority of people who keep up an exercise regimen.

What is it then, that keeps people from making the time to get regular exercise? 

If you ask most sedentary people why they don't exercise, one of the things they may tell you is that regular exercise is too hard and they really don't like it!   If you fit in this category, consider re-thinking your attitude.  First of all, replace your idea of exercise with activity and play!

Do you remember what it was like to play when you were a kid?  Be a kid again!  Learn to play! What activities did you do before you became more sedentary?  Dancing, playing on a sports team, biking, walking, hiking, swimming and gardening - to name just a few - are all healthy activities and when integrated into your lifestyle, are a significant improvement over being sedentary.  Remember that as few as 30 minutes a day of moderate activity can not only help you become physically healthier but also  psychologically healthier, too.

The mind-body connection

Current research fully supports the notion that  psychological treatments of people who seek help in a medical setting can make a significant difference in their overall health.  In the 1980's, estimates were that approximately 25% of visits to a primary health care practitioner are for psychological and mental disorders, masked by physical symptoms. This estimate has increased to 30-50% today. And estimates today suggest that more than 60% of emergency room visits involve a psychological component.  We also know that up to 80% of medical patients overall, struggle with various levels of psychological distress. What does this all mean?  Most importantly, statistics now clearly demonstrate that illness is not only physiological and that the psychological component is an important contributor to health, well-being and therefore illness.  The biological, psychological and social are intertwined in a complex and powerful manner.  What can be done?  Physicians and physician's groups need to continue to increase efforts to include psychologists in their treatment plans and willingly refer when the patient might benefit from psychological intervention.  And patients need to increase their awareness of the mind-body connection, examine their own psychological struggles, talk to their health care providers about their physical and psychological status and ask for help and psychological support when they need it.