1. Mental Fitness Aimee Fairbanks Kaplan University HW420-03AU

2. Presentation Objective To discuss the significance of mental fitness as it relates to physical well-being To attain a better understanding of the many benefits that can be achieved through mental fitness To learn how to adopt mental fitness into daily life

3. Introduction What is mental fitness? Benefits that can be achieved through mental fitness Exercises or activities that can enhance mental fitness

4. Mental Fitness Just as one must “work out” the body to attain physical fitness, one must also “work out” the mind to attain mental fitness Biological limit to physical fitness, but mind has unlimited potential for development (Dacher, 2006) We can achieve a greater sense of health by training the mind to reveal a deeper sense of consciousness (Dacher, 2006)

5. Benefits of Mental Fitness Development of a deeper consciousness (Dacher, 2006) Enhanced appreciation for our environment (“Benefits of Good Mental Health”, 2009) Development of a loving-kindness perspective Demonstrating positive emotions to others (Dacher, 2006) Enhanced ability to cope during difficult times (“Benefits of Good Mental Health”, 2009)

6. Study 1: Dr. Davidson, 2003 Found that certain parts of our brain are activated by positive and negative emotions (Dacher, 2006) Found that different people are prone to seeing the glass as “half full” or “half empty” (Dacher,2006) Employees took 8 week course on stress management and relaxation techniques (Dacher, 2006) After course, participants showed anxiety/stress reduction and reduction of negative emotions Also had stronger immune systems

7. Study 1: What Does It Tell Us? That while some of us are prone to seeing the glass as “half full”, we can change our mind sets Through the training of our mind, we can learn to adopt positive emotions This can help to improve our overall physical health as well Image courtesy of www.google.com

8. Study 2: Dean Ornish, 1983 Theorized that heart disease could be reversed (Schlitz, et. al, 2005) Did 2 studies to see if patients on a lifestyle program would affect blood flow to the heart (Schlitz, et. al, 2005) Patients were injected with thallium to measure blood flow improvements After a few weeks, patients on the program got better while control group got worse

9. Study 2 continued 3rd study done in 1990 had the following results for patients on the program: 40% reduction in blood cholesterol levels 91% reduction in chest pain Improved blood flow to heart Control group had the following results: 30% fat diet 165% increase in chest pain Decreased blood flow to the heart

10. Study 2: What Does it Tell Us? That physical conditions can be changed through positive lifestyle changes Including diet and stress management techniques (Schlitz, et. al, 2005) That people’s physical conditions can improve over time

11. Study 3: Randolph Byrd, 1988 Study to test the effectiveness of prayer (spiritual focus) on patients Double blind study where neither patients nor health professionals knew who was receiving prayer (Schlitz, et. al, 2005) Patients who were prayed for did better medically and had fewer deaths (Schlitz, et. al, 2005)

12. Study 3: What Does It Tell Us? That prayer is able to be studied medically, just as would the effects of a drug in one’s system (Schlitz, et. al, 2005) That spiritual and mental focus may help to improve one’s overall physical condition

13. Study 4: Dr. Schnall, 1998 Study that analyzed mid-level managers working in a stressful environment Dr. Schnall looked at managers who faced “job strain” (Dacher , 2006) Study found that only the managers who felt overwhelmed and stressed developed feelings of powerlessness and hopelessness (Dacher, 2006) Feelings led to higher rates of high blood pressure and enlarged hearts (Dacher, 2006)

14. Study 4: What Does It Tell Us? That there is undoubtedly a connection between the mind and the body Stress can manifest itself through physical symptoms Developing a positive mindset and reducing stress may also help to reduce these negative physical manifestations

15. Mental Fitness Exercise: Guided Imagery Visualizing an object or a place and using one’s senses to experience it (“What is Guided Imagery?”, 2009). Example: Experiencing an orange by the way it tastes, feels, smells, etc. Allows ones imagination to connect one’s conscious to his or her unconscious mind (“What is Guided Imagery?”, 2009)

16. Benefits of Guided Imagery Teaches psychophysiological relaxation Helps to reduce feelings of anxiety or depression Helps people to be better able to cope Helps to reduce physical symptoms Helps to overcome dangerous health habits Helps to refocus attention

17. Step by Step Instructions of Guided Imagery Person may imagine his or her own object or place or listen to it from another’s voice Lie in a comfortable position Close eyes and take deep breaths Imagine the object or place that is being described Do so using all senses (sight, smell, sound, feel, taste) Enjoy the surroundings and relax!

18. Mental Fitness Exercise: Mindfulness Mindfulness is a type of meditation (Wong, 2007) Involves focusing one’s mind on the present (Wong, 2007) Allows one to accept his or her self's situation in the present moment without judgment (Wong, 2007) Helps a person to accept things for what they are

19. Benefits of Mindfulness Breathing associated with mindfulness can help to promote relaxation Can help to improve one’s mood (Wong ,2007) Can help to decrease feelings of anxiety or stress (Wong, 2007) Can help to improve immune function (Wong, 2007) Can teach a person how to stay more focused

20. Step by Step Instructions for Mindfulness Lie in a comfortable and quiet position Focus on the present situation, attempting to disregard feelings of the past or future Focus on the air moving in and out of the body while breathing Allow all thoughts (whether fear, hope, anxiety, etc.) to come and go in the mind Do not ignore any thoughts Remain calm during the thoughts If the mind wanders, focus it back on the present situation

21. Summary of Presentation Mental fitness involves “working out” the mind to train it to develop a deeper sense of consciousness One’s mental state can manifest itself through physical symptoms Staying positive and reducing one’s stress may be able to help attain a better level of health Exercises such as guided imagery and mindfulness can help a person attain mental fitness

22. References “Benefits of Good Mental Health”. (2009). Canadian Mental Health Association. Retrieved on 9 January 2010 from http://www.cmha.ca/BINS/content_page.asp?cid=2-267-1320. Dacher, E. (2006). Integral Health: The Path to Human Flourishing. Basic Health Publications. Schlitz, M., and Amorok, T., and Micozzi, M. (2005). Consciousness & Healing. Elsevier Publications. Scott, E. (2006). “How to Use Guided Imagery”. Retrieved on 9 January 2010 from http://stress.about.com/od/generaltechniques/ht/howtoimagery.htm. “What is Guided Imagery?”. (2009). Academy for Guided Imagery. Retrieved on 9 January 2010 from http://www.academyforguidedimagery.com/whatisguidedimagery/index. html. Wong, C. (2007). “Mindfulness Meditation.” Retrieved on 9 January 2010 from http://altmedicine.about.com/cs/mindbody/a/Meditation.htm.