PSYC 203:01
COPING WITH STRESS
SYLLABUS
Spring 2016
· Instructor: Jonathan C. Smith, PhD
· Meeting Time: MW 9:30-10:45, Gage, 315
· Instructor's office: 314 GAGE; Office hours: by appointment
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TEXT
Stress, Coping and the Eye of Mindfulness
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COURSE OVERVIEW
Welcome to Coping with Stress! In each lesson we will cover a different set of topics and readings. Here's an overview:
Stress and stress management are frequently in the news. Here's why. Stress can harm your health, well-being, and performance. And stress management works.
In this course we will explore those approaches to stress management validated through careful science and used most by mental health professionals.
We meet twice a week, Mondays and Wednesdays. Our Monday sessions will be devoted to the facts of stress as well as popular active coping techniques. Wednesdays will our "Mindfulness Lab" and will be devoted to an important new approach to mindfulness and relaxation.
Monday Sessions
We start by considering the basic facts of stress. What are its causes and effects? What is stress management and relaxation? Next we begin our review of three basic families of approaches to stress management: problem-solving, cognitive "thinking" approaches, and relaxation. Put simply, all forms of stress management involve learning how to: "Fix it," "Re-think it," and "Relax." Once we have explored these basic strategies, we apply them throughout the course. Subsequent lessons look at different ways of solving and thinking about problems. At the end of each lesson we consider a different approach to relaxation. Eventually, you will develop a personalized relaxation program based on what exercises work best for you. The remainder of this course considers a range of stress management topics, including:
· Desensitization (easing into a difficult stressful situation)
· Relapse Prevention (planning for possible setbacks)
· Assertiveness and Super Assertiveness (honestly and respectfully expressing your thoughts, feelings, and wants.
· Shyness
· Anger and Aggression
· Job Stress
· Exercise, Nutrition, and Stress
· The Environment and Stress
· Crises and Catastrophes
Is it possible to learn stress management through a huge lecture course? Obviously there are some things we can and cannot do, so you must absolutely must have appropriate expectations. This course is not a substitute for counseling of therapy. It is not a butt-busting lecture class. Instead, our goal is to make you critical thinkers and intelligent consumers in the wild and wooly world of stress management. Yes, it's a jungle out there.
Wednesday Sessions: The Mindfulness Lab
Every Wednesday we will explore mindfulness using the Mindfulness – Progressive Integrative Training (M-PIT) system. You will learn the core exercise of mindfulness meditation and the “Big 5” relaxation exercises that are evidence-based and used most often by health professionals. We will consider each from the perspective of mindfulness.
Yoga stretching
Progressive Muscle Relaxation
Breathing Exercises
Autogenics
Imagery
The M-PIT system uses an approach called “Mindfulness Cycling.” Here mindfulness is our home exercise as we systematically explore or “cycle” from one additional complementary relaxation exercise to another. Each new exercise gives us a new opportunity to explore a new facet of mindfulness, a new way of preparing for it, and a new way of applying it.
How we will Practice Mindfulness and RelaxationThe M-Tracker
The most important part of this is actually practicing relaxation and mindfulness. The exercises we will practice are listed below as “c” or “CORE EX” or “Core Exercises.” They are also on Blackboard in your RELAXATION AND MINDFULNESS EXECISE LIBRARY. Here’s what you do.
Our basic tool in practicing exercises is a simple questionnaire called the Mindfulness-Tracker, or M-Tracker. Every time you try a new exercise, fill out an M-Tracker questionnaire to describe what you felt and experienced. But there’s a twist here: You must fill out and submit your M-Trackers online, on Blackboard. If we practice an exercise in class and fill out a paper M-Tracker in class you will have to copy the sheet you filled out on your online version. Your instructor will walk you through this important process.
We can summarize how to practice an exercise:
1. Find a quiet place free of distraction, somewhere you can sit up straight in a comfortable position.
2. Click the exercise you want to practice (either on your RELAXATION AND MINDFULNESS EXERCISE LIBRARY on bb or on your syllabus).
3. Practice the exercise.
4. Click the M-Tracker that goes with this exercise and fill it out.
5. Save your M-Tracker a special file you create, “EXERCISES.”
6. Submit this M-Tracker as an attachment on Bb under “Assignments.”
RELAXATION AND MINDFULNESS EXERCISE LIBRARY
THE CORE EX (or “c”) SEQUENCE
c1. KABAT 1: Mindfulness Kabat-Zinn Demo (12:00)
c1.2. KABAT 1.2: Mindfulness Kabat-Zinn Demo (10)
c2. EYE INTRO: Eye of Mindfulness Initial Training (20)
c3. EYE STANDARD: Eye of Mindfulness Standard Exercise (18:00)
c4. YOGA: Chair Yoga Full Version (FULL; (29:40)
c5. MUSCLE: Progressive Muscle Relaxation Full Version (25:14)
c6. BREATH-A: Active Breathing (9:33)
c7. BREATH-P: Passive Breathing (10:42)
c8. AUTO: Autogenics (16:16)
c9. IMAGERY: Insight Imagery (22:57)
c10. CHIME: 15 Minutes Silent Chime Meditation
c11. METTA: Metta brief loving kindness meditation (13)
GRADING
Your grade will be based on how many points you earn. For example, 200 points will give you an A. YOU WILL NOT BE GRADED ON “PERCENTAGES.” ALTHOUGH BLACKBOARD REPORTS PERCENTAGES, IGNORE THEM. THEY ARE INNACURATE. As you can see on the pages that follow, you can earn many more points than 200. This is to give you some flexibility in what assignments you want to do.
· 42 POINTS. 2 multiple-choice exams, Exam 1 is worth 25 points. Exam 2 is worth 17 points. Exam 1 is on CLASS 14, due CLASS 28. Exam 2 is on CLASS 26 and due on CLASS 28. No late exams will be permitted.
· 100 POINTS. 20 M-Trackers s (CLASS 6 – CLASS27). Describe the effects of the relaxation and mindfulness exercises assigned each week. Use the supplied M-Tracker forms. Submit your M-Trackers right on Blackboard (BB). Never submit any assignment as an email. They will b discarded.
On your syllabus, each highlighted pencil ($) indicates one required M-Tracker to be submitted as an attachment. Thus, two pencils ($ $) indicate that two M-Trackers are due (combined point value is 5). Whenever two exercises are separated by a plus sign (+) you practice them in one sitting, moving directly from one to the next without a break. Whenever exercises are separated by a slash (/), you may either practice them at different times or one right after another.
YOU MAY SUBMIT YOUR M-TRACKERS ONLY ON THE INDICATED DATES AND TIMES. LATE ASSIGNMENTS WILL NOT BE ACCEPTED, NO MATTER WHAT THE CIRCUMSTANCE. THE REASON FOR THIS IS THAT YOU MUST COMLETE ANY ONE ASSIGNMENT BEFORE THE NEXT IN ORDER TO FULLY BENEFIT. DUE DATES STRICTLY ENFORCED, ABSOLUTELY NO EXCEPTIONS! $
· 30 POINTS. “Best Indicator” and “Frequency” M-Tracker; Best Preparation, Best Followup exercises DUE CLASS 27$
· LATE POLICY: All M-Tracker reports are due 7 days after they are assigned. No exceptions. It takes time for mindfulness skills to develop. It would be as if you were taking a course on how to grow poppy seeds. It takes 9 weeks for a poppy seed to grow and flower. Each week you would be taught to do something different (initial planting, early feeding, trimming later on, spraying flower buds, etc), depending on the life cycle of the poppy. It would make no sense for you to bunch up all your poppy assignments in the last two weeks (water the seeds eight times that week, change feeding schedules 8 times, "trim" excess growth – all at once!). Your mindfulness is your poppy seed. You can't grow it in two weeks. You can't bunch up all your assignments in two weeks!
· 15 POINTS. “The Aggression Incident” DUE CLASS 20
Think of a situation in which you were the victim of verbal abuse, aggression, attack, or rudeness. Using the “GIL AND LUIS” example in your textbook write all the details, as if you were writing a detailed police report. Your report should be a transcript, as if you were going to direct a YOUTUBE video and have actors act out each role. So you have to be concrete.
Then analyze this incident in terms of your textbook chapter on aggression. Most important, indicate HOW YOU MIGHT REDO THE ENCOUNTER to reflect textbook concepts. Be realistic. Say “I might have said and done this. . . “
· 15 POINTS. “My Job from Hell” DUE CLASS 24
Think about a stressful job you currently have, or had in the past. Describe it. List and describe all the concepts in the assigned textbook chapters that help explain why the job is stressful. The more concepts you mention, the higher your total score will be. WARNING: YOU MUST NOT NAME THE ACTUAL JOB SITE. INSTEAD, USE THE WORD "ACME" TO NAME THE JOB." FOR EXAMPLE, IF YOU WANT TO DESCRIBE "CITY OF CHICAGO POLICE DEPARTMENT," NEVER IDENTIFY THE CITY OF CHICAGO POLICE DEPARTMENT BY NAME; INSTEAD, CALL IT THE "ACME POLICE DEPARTMENT." ALSO, NEVER GIVE ANY SPECIFIC IDENTIFYING INFORMATION THAT CAN BE USED TO UNCOVER THE REAL IDENTITY OF THE WORKPLACE YOU ARE DESCRIBING. FOR EXAMPLE, DON'T SAY "I WORK AT ACME DEPARTMENT STORE, THE FANCY BUILDING AT 900 N. MICHIGAN AVENUE IN CHICAGO." Also, it is not enough just to list concepts. For example, don't say:
ENVIROMENTAL CONDITIONS: When I was working at a cook at a local university cafeteria, the conditions were just too hectic and pressing.
A better answer:
ENVIRONMENTAL CONDITIONS: When I was working at a cook at a local university cafeteria, the environmental work conditions made the job more stressful. For example, there was no ventilation. So with all the ovens heating and smelling up the place, we all felt like we were being baked along with the food. Also, the kitchen was small. Lots had to be done in a small space. So we were constantly bumping into each other. And the noise! Dishes banging in the sink, grinding noises from the ovens, yelling supervisors, and so on. My ears were ringing. It was so stressful that every hour or so I had to take a break.
· 20 POINTS. FINAL REPORT: What I Learned. DUE CLASS 28
A 400 word report (2 pages) summarizing the most important things you learned about coping and mindfulness.
· ATTENDANCE. Attendance is taken every session. You must show up at the beginning of each class to be counted. Sign in when you arrive. Sign-in sheets will be put away 10 minutes after the start of class. Every class session missed lowers your grade by 10 points.
GRADING KEY
200 - A
150-200 B
100-149 C
50-99 D
0-49 F
WEEKLY SCHEDULE
MODULE 1: A CRASH COURSE IN
RELAXATION AND MINDFULNESS
WEEK / MONDAY SESSIONS / WEDNESDAY SESSIONS1 / CLASS 1 / CLASS 1
JAN 20
Orientation,
Class members introduce themselves
Expectations and format of class, review of syllabus.
M-Tracker Report explanations.
Mindfulness Cyles
2 / CLASS 2
JAN 25:
STRESSORS
Most people define stress in terms of negative external events or stressors. This is out psychologists first understood stress. This approach is valuable, but has problems
LECTURE
CH1 The Quick Fix
CH 2 Stressor Warning Signs
READ FOR NEXT SESSION
CH 1: The Quick Fix
CH 2 Stressor Warning Signs / CLASS 3
JAN 27:
THE STRESS ENGINE
FIGHT OR FLIGHT RESPONSE
The Fight or Flight Response is a physiological ability to awaken and energize us for a stress emergency. It is essential for survival. However, it contributes to many illnesses
LECTURE (Note to instructor: Lecture 3)
CH 3 The Stress Engine
READ FOR NEXT SESSION
CH 3 The Stress Engine
3 / CLASS 4
FEB 1
STRESS BOOSTER BUTTONS:
BEYOND STRESSORS AND THE STRESS ENGINE
Understanding stress goes beyond stressors and the stress engine. We need to look at ways we create stress for ourselves, stress booster buttons.
There are many approaches to stress management. They can be organized into three groups: change it, rethnkit, and relaxation. All produce an anti-stress relaxation response. In addition they can be organized into six universal family groups, based on how they reduce self-stressing.
Types of Stress Management
Social Support?
LECTURE
CH 4 Stress Booster Buttons
CH 5 Types of Stress Management
CH 6 Social Support and Meaning
READ FOR NEXT SESSION
CH 4 Stress Booster Buttons / CLASS 5
FEB 3
RELAXATON RESEPONSE/
SOCIAL SUPPORT
Benson’s Relaxation Response.
5 Universal Approaches to Relaxation
Social Support goes beyond the basic three groups of stress management techniques we have been considering. We consider the importance of others, and of viewing the big picture, going beyond simple stress management
LECTURE
CH 5: Types of Stress Management
Six Universal Family Groups
CH 7: The Relaxation Response
READ FOR NEXT SESSION
CH 5: Types of Stress Management
CH 7: The Relaxation Response
4 / CLASS 6
FEB 8
MIND WANDERING AND MINDFULNESS
LECTURE
CH 8: What Is Mindfulness? (Mind Wandering)
M-TRACKER 7 BASELINE EXERCISE
Instructions: For 5 minutes just close your eyes. Relax your mind in whatever way you want.
$ xBASE Take in Class Complete M-Tracker 7
Baseline Digital and
$Frequency
Show how to record on Bb
READ FOR NEXT SESSION
CH 8: Mindfulness and Mind Wandering
/ CLASS 7
FEB 10
MINDFULNESS
Mindfulness goes beyond relaxation and
does more than evoke the relaxation response.
LECTURE
Mindfulness in the News: LECTURE
Review of Universal Groups of Relaxation.
Definition of Mindfulness
Anderson Cooper Mindfulness Intro (13)
THE HONEST GUYS MINDFULNESS (10)
c1 Mindfulness Demo Kabat-Zinn
PRACTICE IN CLASS
After lecture, complete M-Tracker 7 Lecture & Intro
$ Record your paper M-Tracker on Bb
READ FOR NEXT SESSION
Ch 8: What is Mindfulness (Mind Wandering)
HOME PRACTICE
c1.1 Record on BB
$x1 c1.2 Record on BB
5 / CLASS 8
FEB 15
MINDFULNESS MUSCLE
Mindfulness goes beyond relaxation and
does more than evoke the relaxation response. Mindfulness contributes to the development of specific brain structures and processes, or “mindfulness muscle.”
LECTURE
CH 8: What is Mindfulness? (Mindfulness Muscle)
PRACTICE IN CLASS
c1.2 Mindfulness Initial Demo Kabat-Zinn
READ FOR NEXT SESSION
CH 8: What is Mindfulness? (Mindfulness Muscle)
PRACTICE AT HOME (CYCLE 1)
$ x2 EYE INTRO c2 + M-Tracker Report on BB
You must practice this week's exercise at least 3 times at home to get any effect.
Always complete an M-Tracker after each exercise and submit an MR on BB. / CLASS 9
FEB 17
BENEFITS OF MINDFULNESS
Psychological benefits of meditation and mindfulness include: (1) Increased focusing ability, (2) reduced rumination, anxiety, and depression, (3) stress reduction, (4) reduced mind wandering and boosts to working memory, (5) increased metacognitive and introspective ability, (6) less emotional reactivity, (7) More cognitive flexibility, (8) increased relationship satisfaction, and (9) health benefits.
LECTURE
Benefits of Mindfulness (Not in Text; Lecture in blackboard).
PRACTICE IN CLASS
c2 + M-TRACKER
READ FOR NEXT SESSION
Benefits of Mindfulness (on Blackboard
PRACTICE AT HOME (CYCLE 1)
$EYE INTRO x3 c2 + M-Tracker (submit MR on Blackboard)
MODULE 2: