Stress and Willpower

Question 1

What is willpower?

Answer 1

The ability to put future self over current self.

I will (doing something you normally wouldnt)
I won’t (reframing from negative behaviour)
I want (picking a more complex goal to shoot for)

Question 2

What is allostatic load?

Answer 2

Allostatic load is the cumulation of wear and tear from stress on the body over time. These can come from anywhere - relationships, work, school, major life events such as illness or death, etc etc

Question 2

What is the SCIENTIFIC definition of stress?

Answer 2

A general physiological response to demands; a combo of the cause (stressor) and the reaction. A state of threatened homeostasis.

Question 3

What are some ways to manage allostatic load?

Answer 3

1. Pay attention - monitor you thoughts
2. Maintain balance between SNS and PNS - aim for 30min a day of PNS activation
3. • Pay attention to exercise
     - High intensity INCREASES SNS response - bad for de-stressing. Low intensity exercise is best for lowering stress
4. Meaningful relationships
   - Good social relationships
5. Other lifestyle behaviours: Sleep, good diet, following a routine

Question 4

What are some techniques to use as a QEP for a client to de-stress?

Answer 4

Planning, preparing and committing to regular practice
Teach a 5 minute daily mind-body scan
Creating individualized ‘next action steps’
Keeping food record or exercise journal
Shaping the path - nudges them towards healthier behaviours and away from less healthy ones
Having crucial conversations where needed

Question 5

What is HRV?

Answer 5

The time variation between successive heartbeats
Also called ‘R-R interval’

Question 6

What is willpower?

Answer 6

Combo of 3 things - ‘I will’ - doing things you normally put off, ‘I wont’ - refraining from negative activities, ‘I want’ - picking a more complex goal to work towards
Choosing the future self over the present self - future gratification over present/instant gratification

Question 7

What diminishes willpower?

Answer 7

Distraction! Brief distractions greatly impair our ability to maintain willpower

Question 8

What can we do to increase willpower?

Answer 8

Meditate - meditation increases concentration of grey matter in prefrontal cortex over time
Even if bad at meditating - the act of stopping your mind from wandering is practicing WP