goals for the fourth evening

1
goals for the fourth evening

• to understand the importance of attitude
  for psychological and physical health
• to explore using process visualisation,
  especially to nourish inner freedom/choice
• to be clear about this weeks practice which
  includes both pulse 1st differential exercise

2
the practice for this week
4th weeks exercise
Both arms are heavy and warm Both legs are heavy
and warm The pulse is steady and calm Neck and
shoulders are heavy I am at peace
every day practise this standard pulse exercise
at least once daily. Also at least once daily
practise the first differential exercise. A
minimum 50 of all exercises should be without a
tape. Remember too choice, control freedom!
3
healthy attitudes
healthy attitudes include

• calmness vs agitation
• optimism vs hopelessness
• control vs helplessness
• present-orientation vs past/future orientation
• meaning vs alienation
• friendliness vs hostility

4
freedom, control, choice

• locus of control
• Rotter JB Psychological Monographs 1966801-28
• learned helplessness
• Seligman MEP San Francisco Freeman, 1975
• self-efficacy
• Bandura A Psychological Review 197784191-215
• attributions
• Hammen C et al Cog Ther Res 19815351-8
• mastery
• Pearlin LI et al J Health Soc Behav
  198122337-56
• hardiness
• Kobasa SC et al J Personal Soc Psychol
  198242168-77
• coping
• Lazarus RS et al New York Springer, 1984

you cant stop the waves but you can learn to surf
5
calming skills can nourish control
In some studies the change in control has been
more important than relaxation

• Holroyd KA et al Change mechanisms in EMG
  biofeedback training cognitive changes
  underlying improvements in tension headache J
  Consult Clin Psychol 1984521039-53
• Flor H et al Pain-related cognitions, pain
  severity, and pain behaviors in chronic pain
  Pain 1987suppl 4 S416
• Zika B The effects of hypnosis and meditation on
  a measure of self-actualization Austr J Clin Exp
  Hypnos 19871521-8
• Smith RE Effects of coping skills training on
  generalized self-efficacy and locus of control
  J Personal Soc Psychol 198956228-33
• Janowiak JJ et al Meditation and college
  students self-actualization and rated stress
  Psychol Rep 1994751007-10
• Chen WW Enhancement of health locus of control
  through biofeedback training Percept Mot Skills
  199580395-8
• Kirsch I et al Hypnosis as an adjunct to
  cognitive-behavioral psychotherapy a
  meta-analysis J Consult Clin Psychol
  199563214-20

6
CBT works on thoughts attitudes
meta-analysis of 18 research studies shows that
hypnosis significantly enhances CBT
The more conservative of these estimates
indicates that the average client receiving
therapy with hypnosis was better off at the end
of it than 75 of clients receiving the same
therapy without hypnosis
Kirsch I et al Hypnosis as an adjunct to
cognitive-behavioral psychotherapy a
meta-analysis J Consult Clin Psychol
199563214-20