(精品)哈佛幸福课-13-Health.ppt

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1、Healthy Body,Healthy MindWonder Drug!Feel goodEnhances self-esteemInduces calmImproves thinkingMakes you more attractiveNo negative side effectsIts legalIts freeOverviewExerciseSleepTouchMind AND BodyCartesian dualism“This is Descartes error:the abyssal separation between body and mind,between the s

2、izable,dimensioned,mechanically operated,infinitely divisible body stuff,on the one hand,and the unsizable,undimensioned,un-pushpullable,nondivisible mind stuff;the suggestion that reasoning,and moral judgment,and the suffering that comes from physical pain or emotional upheaval might exist separate

3、ly from the body.”Antonio DamasioMind AND BodyCartesian dualismThe limits of pure psychologyThe limits of pure medicineBridge buildingeast-westpsychology-medicine“I view health and well-being as a three-legged stool:one leg is pharmaceuticals,a second leg is surgery and procedures.We have at our dis

4、posal awesome medications and surgeries.Many of us would not be alive today without them.Yet we need a third leg:self-care.This includes the relaxation response,spirituality,nutrition,exercise,and stress management.Unfortunately,were trying to use the first two legsthe surgery or the pharmaceuticalt

5、o deal with stress-related issues where they dont work.It has to be a balance of all three legs.”“Perhaps the most fundamental development in behavioral medicine is the recognition that we can no longer think about health as being solely a characteristic of the body or the mind because body and mind

6、 are interconnected.”The Action-Reflection DivideThe unexamined lifeThe over-examined lifeThe need for reflAction“Studies of short-term mood indicate that positive affect is more related to action than to thought,such that it is easier to induce a state of high positive affect through doing than thr

7、ough thinking.Two broad classes of activity are particularly conducive to elevated positive mood:(a)socializing and interpersonal behavior and(b)exercise and physical activity.”David WatsonExercise and ModernityReduction of physical workRising levels of depressionThe need for exercise“Our forefather

8、s lived every jot as well as we,when they provided and dressed their own meat with their own hands;lodged upon the ground,and were not as yet come to the vanity of gold and gems.”SenecaOvercoming Depression(Babyak et al.2000)156 patients with Major Depressive DisorderThree groups(exercise,medicine,e

9、xercise*medicine)Anti-depressant:Sertraline(Zoloft)Exercise:Thirty minutes three times/weekOvercoming Depression(Babyak et al.2000)Results(16 weeks):All three groups improved(60%)No significant differences among groups10 months follow-upRelapse medication:38%Relapse medication*exercise:31%Relapse ex

10、ercise:9%For dysthymia(McCann&Holmes,1984)Not exercising is like taking depressantsMore BenefitsPsychologicalEnhanced self-esteemLower anxiety and stressAdjunctive treatment for clinical disorderImproved cognitive functioningPhysicalWeight loss/controlStronger immune systemBetter SexNot a panacea!Ex

11、ercise TipsSome flexibility and strength trainingGradual buildupAround 5 days a week30 minutes of moderate aerobic workoutListen to your bodyQuantity affects quality“Repeated workouts that are too intense to allow complete recovery may cause endurance athletes to experience staleness,a syndrome that

12、 is characterized by increased psychological symptoms of anxiety with increased sympathetic nervous system,catecholamine,and cortisol base rates.”Dienstbier&Zillig(2002)Overcoming barriersPain/discomfortDivide and conquerDistracters(TV,music,etc)Social supportOvercoming barriersPain/discomfortDivide

13、 and conquerDistracters(TV,music,etc)Social supportTime commitmentAn investmentSchedule in advanceSubconsciousJust do it(the five minute take off)Body as important as mindExercise:The Unsung Hero“There is evidence that exercise is beneficial for mental health;it reduces anxiety,depression,and negati

14、ve mood,and improves self-esteem and cognitive functioning.Exercise is also associated with improvements in the quality of life of those living with Schizophrenia.However,exercise is seldom recognized by mainstream mental health services as an effective intervention in the care and treatment of ment

15、al health problems.”Patrick CallaghanExercise:The Unsung Hero“In a way,exercise can be thought of as a psychiatrists dream treatment.It works on anxiety,on panic disorder,and on stress in general,which has a lot to do with depression.And it generates the release of neurotransmittersnorepinephrine,se

16、rotonin,and dopaminethat are very similar to our most important psychiatric medicines.Having a bout of exercise is like taking a little bit of Prozac and a little bit of Ritalin,right where it is supposed to go.”John RateySleepPre-Edison:10 hours/dayToday:7 hours/day25%of 18-29 year olds get 8 hours

17、Make sleep a priorityEffects of SleepImmune systemEnergy levelsWeightMotor skills(accidents)Stress/anxiety levelsDepressionCognitive functioningSleep Tips8 hours/dayNap timeWatch your exercise and foodPermission to be humanPay attention to internal rhythmsGood Night,Good Life“Effects of sleep depriv

18、ation on health and well-being have been documented by research.Cognitive skills and physical performance are impaired by sleep deprivation,but mood is affected even more.People who get less than a full nights sleep are prone to feel less happy,more stressed,more physically frail and more mentally a

19、nd physically exhausted as a result.Sufficient sleep makes us feel better,happier,more vigorous and vital.”William DementGetting In Touch With TouchPhysical healthMental healthBetter sex life(Masters&Johnson)The Need for TouchWin-winRespecting self and others“We need 4 hugs a day for survival.We nee

20、d 8 hugs a day for maintenance.We need 12 hugs a day for growth.”Virginia SatirBibliography and Recommendations Babyak,M.,et al.(2000).Exercise Treatment for Major Depression:Maintenance of Therapeutic Benefit at 10 Months.Psychosomatic Medicine,62,633-638.Benson,H.(1997).Timeless Healing.Scribner.F

21、ield,T.(2003).Touch.Bradford Books.Murphy,S.(2004).Run for Life:The Real Womans Guide to Running.The Lyons Press.Salmon,P.(2001).Effects of Physical Exercise on Anxiety,Depression,and Sensitivity to Stress:A Unifying Theory.Clinical Psychology Review,21,33-61.Sarno,J.E.(1991).Healing Back Pain:The Mind-Body Connection.Warner Books.Trockel,M.T.et al.(2003).Health-Related Variables and Academic Performance Among First-Year College Students:Implications for Sleep and Other Behaviors.Journal of American College Health,49,3.