For about 20 years I have been telling my patients to use a “have done” list, instead of a “to-do” list. Sometime during the day, usually near the end, they are to write down any tasks they completed or made progress on. The feedback has been extremely positive. People feel more hopeful and more energized from their “have done” list, and knowing what they have done helps orient them to what to do next. Its much less stressful than staring at a “to-do” list.
Apparently there is now some research support for this. The authors of the following article use a more structured process than I do. I simply ask people to write down what they have done, without planning to do something first. But I imagine their version may work too.
Here is a video of my colleague Dr. Judith Andersen being interviewed for a Finnish show, Successful Mind, hosted by Teemu Karppinen. We were in Finland working on a stress-management program with Dr. Harri Gustafsberg. Judith and Harri created a successful program to reduce use-of-force errors by police officers, the International Performance Resilience and Efficiency Program.
I had taken this video down because I have some important revisions to make, however I received a few requests from people who wanted to review it. So I am reposting it. I hope to get the revisions done by next month.
Stress and Resilience
The video here introduces a model of stress, strain, and resilience. It breaks stress down into three components, pressure, strain and feeling, and the processes from which those components arise, assessment, activation and appraisal. It then introduces some methods for developing resilience. Continue reading Stress and Resilience v1→
This is a summary of what we covered in the last class on changing habits. I was impressed by how engaged people were and how many ideas they shared. (I apologize for the delay in posting.)
Everyone caught on to the concepts well. We could all see how the various types of stress, i.e. pressure from demands, distress from negative emotions, and strain from sympathetic activation could all make it difficult to change a habit. With this framework people came up with ideas for reducing these different components in order to make developing a healthy habit easier and more successful.
One of the more subtle and more important points that I want to emphasize here is how the feedback between distress from negative emotions and sympathetic activation can be a major source of difficulty.
I work with many people who struggle with a sense of being uneasy, fearful, nervous, anxious, restless, on edge, tense, etc. Essentially these are all fear in some form or another. Relaxation exercises do not help because while they may give temporary relief, the fear comes right back.