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The Gift of Resilience. Holiday Stress Managment. ~ Jacquelyn M. Paykel , M.D. I loved Christmas…. My idea of Christmas…. Christmas 1965. Resilience. Resilience in people is when individuals exhibit positive behavioral adaptation during times of significant stress. . Resilience.
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The Gift of Resilience Holiday Stress Managment ~ Jacquelyn M. Paykel, M.D.
Resilience Resilience in people is when individuals exhibit positive behavioral adaptation during times of significant stress.
Resilience • Internal Factors • We create these within us • External Factors • We need others to help us create these
Internal factors = Resilience • Relationships that provide care and support, create love & trust and offer encouragement within and outside the family • Principle #1 – there are three types of people in your life
Three types of people in your life(Principle #1) There are three types of people in your life: • Those who want to help you • Assist with your growth • Those who want to hurt you • Want you to stay the same • Those who want to leave you alone • Don’t have the energy to help you ~ Deepak Chopra
Internal factors = Resilience • Relationships that provide care and support, create love & trust and offer encouragement within and outside the family • The capacity to make realistic plans • Keep calendars, maintain sleep schedules, say “no” • Having self confidence and a positive self image • affirmations • Developing communication skills • the art of listening, the art of speaking through kindness • The capacity to manage strong feelings and impulses • mindfulness
External factors = Resilience • External social support • Having a close bond with at least one family member or an emotionally stable parent • Principle #2 – when we know better we do better
When we know better, we do better (Principle #2) We do the best that we can with the tools available to us at the time; when we know better, we do better . ~ Maya Angelou
External factors = Resilience • External social support • Having a close bond with at least one family member or an emotionally stable parent • Receiving support or counsel from peers • Contributing to causes outside of one’s self (volunteerism)
Pathway to Resilience • Childhood – 6 kids and chaos • Principle #3 – our parents teach us
Our Parents Teach Us(Principle #3) There is a reason we were born to the parents we have – they have life lessons to teach us that we needed to know. “True happiness does not come from a perfect childhood. Happiness comes from claiming our unique childhood and working through the lessons it holds for us.” ~Ann Wilson Schaef Meditations for Women Who Do Too Much
Pathway to resilience • Childhood – 6 kids and chaos • Chile – another world • Early adulthood - overwhelming inadequacy • Undergrad – defining happiness • Medical school – three children, military obligations, no support • Residency – work hours, stolen childhoods • Sleep = 7 hours per night (2001)
Pathway to Resilience • Military – 9/11, Mitch in WI, depression • Counseling and encouraged to restore balance • Breathing exercises • Painting/drawing as a place to find peace • Board certification = STRESS • Spiritual awakening • External validation of capabilities • Private practice • Defining my own self worth as a physician • Environmental changes – calming music, calming colors
Pathway to Resilience • Integrative Medicine Fellowship • Spiritual literature and movies • Eliminate broadcast news • Aromatherapy – lavender, vanilla, citrus, cinnamon • Supplements – Vitamin D, Vitamin B complex • Dietary modification – Anti-inflammatory • Guided imagery • Exercise • Yoga, tai chi • Affirmations • Meditation • Tension Tamer tea, Green tea • Expressions of creativity • Journal writing, Creative writing • Mindfulness
Mindfulness • Mindfulness means paying attention in a particular way: On purpose, in the present moment and non-judgmentally…it wakes us up to the fact that our lives unfold only in moments. • Experience each moment, no matter how difficult or intense, with serenity and clarity. (e.g. car accidents) • Gain immediate access to powerful inner resources for healing. • With repeated practice, mindfulness allows you to develop an ability to calmly step back from thoughts and feelings during stressful situations, rather than entering into a cycle of stress reactivity. • As a result, many people renew their enthusiasm for life and are better able to cope with stress.
Three life principles • There are three types of people in your life: Those who want to help you, those who want to hurt you ; those who want to leave you alone ~ Deepak Chopra • We do the best that we can with the tools available to us at the time; when we know better, we do better ~ Maya Angelou • There is a reason we are born to the parents we have – they have lessons to teach us we needed to learn
