Tag Archives: In the Zone: Finding Flow Through Positive Psychology

7 Simple Ways to Deal with Stressful Situations

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Sometimes we find ourselves in stressful situations in which we have no control. Our only recourse is to move straight ahead, take responsibility for our actions, and take the necessary steps to make a difference. But, we do have a choice on how we react to stressful situations.

Sometimes we find ourselves in stressful situations in which we have no control...except over our response. Here are seven simple ways to handle it better.

Here are seven simple ways to deal with stressful situations:

1. Progressive Relaxation

Relax the mind and body by following the instructions of a guided relaxation. These are multitudes of guided relation videos on YouTube, as well as apps you can download for your phone or tablet. Just 10 minutes a day will make an enormous difference in your energy and stress levels, as well as boosting your immune system.

2. Creative Visualization

Learn to focus on images which reinforce your calm and create a healing response in your body. Instead of daydreaming about what may go wrong, daydream about how well the entire affair will turn out. Learn to immediately replace the negative images with positive images. Create one scenario in your imagination to which you may return in moments of stress. Imagine yourself in this scenario being relaxed and acting in a calm, centered manner. See yourself handling every situation with a smile, confidently and joyfully.

3. Exercise

A thirty-minute brisk walk will fight anxiety and depression, as well as increase your energy levels. You’ll get more done in less time.

4. Joy and Optimism

Focus on what’s right in your life and avoid negative thoughts. Smell the roses, see the beauty around you and make an effort to see the good in everything and everyone.

Focus on what’s right in your life and avoid negative thoughts. Smell the roses, see the beauty around you and make an effort to see the good in everything and everyone.

5. Journal Writing

Helps fight anxiety when you use it to get painful topics off your mind. Say
what you need to say with no uncomfortable consequences.

6. Meditation

This is the key to the mind-body connection. When meditation is used properly, it aligns the mind and relaxes the body simultaneously. It’s easy to learn and can make an enormous difference in your life.

7. Mini-Meditation

For just 2 minutes every hour, close your eyes and focus on one sound from
your surroundings. It could be the water cooler hum, traffic noise, footsteps, etc. Just close your eyes and listen – focus on the chosen sound.

These techniques require no special costly equipment or large blocks of time, only your attention. They will lower your blood pressure and reinforce your immune system.

We must learn to take care of ourselves and successfully handle stressful situations. These simple suggestions can be the beginning of a lifetime of confidence, self-esteem, and improved health.

By Dodie Ulery

Related Online Continuing Education (CE) Courses:

In the Zone: Finding Flow Through Positive Psychology is a 2-hour online continuing education (CE) course that offers a how-to guide on incorporating flow into everyday life. Click here to learn more.

Anxiety: Practical Management Techniques is a 4-hour online continuing education (CE) course that offers a collection of ready-to-use anxiety management tools. Click here to learn more.

Writing it Out: Journaling as an Adjunct to Therapy is a 2-hour online continuing education (CE) course that discusses why and how to use journal writing as a therapeutic tool. Click here to learn more.

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Professional Development Resources is a nonprofit educational corporation 501(c)(3) organized in 1992. We are approved to sponsor continuing education by the National Board of Certified Counselors (NBCC); the Association of Social Work Boards (ASWB); the American Occupational Therapy Association (AOTA); the American Speech-Language-Hearing Association (ASHA); the Commission on Dietetic Registration (CDR); the Alabama State Board of Occupational Therapy; the Florida Boards of Social Work, Mental Health Counseling and Marriage and Family Therapy, Psychology & School Psychology, Dietetics & Nutrition, Speech-Language Pathology and Audiology, and Occupational Therapy Practice; the Georgia State Board of Occupational Therapy; the New York State Education Department’s State Board for Mental Health Practitioners as an approved provider of continuing education for licensed mental health counselors (#MHC-0135); the Ohio Counselor, Social Worker & MFT Board and Board of Speech-Language Pathology and Audiology; the South Carolina Board of Professional Counselors & MFTs; the Texas Board of Examiners of Marriage & Family Therapists and State Board of Social Worker Examiners; and are CE Broker compliant (all courses are reported within a few days of completion).

Professional Development Resources is approved by the American Psychological Association to sponsor continuing education for psychologists. Professional Development Resources maintains responsibility for this program and its content.

PDR offers over 150 accredited online CE courses for healthcare professionals. 

Target Audience: Psychologists, School Psychologists, Counselors, Social Workers, Marriage & Family Therapists (MFTs), Speech-Language Pathologists (SLPs), Occupational Therapists (OTs), Registered Dietitian Nutritionists (RDNs), and Teachers

Enjoy 20% off all online continuing education (CE/CEU) courses @pdresources.org! Click here for details.

Earn CE Wherever YOU Love to Be!

Self-Actualization in a Time of Social Isolation

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The social isolation that has been imposed on us all as a result of the coronavirus COVID-19 may seem like a period of waiting. We are effectively stuck – without further notice.

Social Isolation

That is the physical reality. Yet the psychological reality is that the physical environment we find ourselves in need not determine our psychological milieu. In short, we need not be stuck in a psychological sense. We can grow psychologically, even in a time of social isolation.

Abraham Maslow defined self-actualization as “the desire for self-fulfillment, namely the tendency for him [the individual] to become actualized in what he is potentially.”

Maslow described self-actualization as a “desire” that makes us want to realize what we are capable of, to use the full extent of our strengths, and to realize our fullest potential. When we are pursuing self-actualization, explained Maslow, we are also pursuing our “true self.”

At its’ core, self-actualization is growth-motivated. The opposite of self-actualization then is the pursuit and expansion of our deficiencies.

But all self-actualization begins with two realizations: we are not at our full potential, and we want to realize our full potential.

The first one can be a challenge, yet the reality is that potential is very hard to predict. We simply do not know what we are capable of until we try. That, however, should be an inspiration. Inside of every person could be a fabulous artist, musician, dancer, writer, or athlete, waiting to be discovered.

Social isolation can be a time of self-reflection and growth - time to find the artist inside of us all.

The desire for self-actualization is something that, Maslow believed, exists in every person. For many of us, however, life gets in the way. We may simply do not have time to pursue what doesn’t pay the bills, get the house clean, raise the children, or feed the dog.

But you may have the time now. This prolonged period of social isolation can also be a period of reflection. A time to ask yourself if you are living the life you really want. To question the choices you have made, to consider what truly brings you the most joy, and to reflect on what is most important to you.

Sure, the pursuit of many of these things may not be possible at the moment. But the process of recognizing them is possible. You may find that there are things you have passed by without taking the time they deserve. You may find that you made choices more out of a sense of necessity than desire. And you may find that there are things that you would have done differently if you had a choice.

There may be many things that you cannot change. But what you can change is that you give yourself the time and the psychological space to recognize what is most important to you and to identify what you would most like to accomplish. All great things begin with a recognition of what we want. Now is your time to put your finger on it.

Related Online Continuing Education (CE) Course:

In the Zone: Finding Flow Through Positive Psychology is a 2-hour online continuing education (CE) course that offers a how-to guide on incorporating flow into everyday life. According to the CDC, four out of ten people have not discovered a satisfying life purpose. Further, the APA reports that most people suffer from moderate to high levels of stress, and according to SAMSHA, adult prescription medication abuse (primarily to counteract attention deficit disorders) is one of the most concerning health problems today. And while clinicians now have a host of resources to mitigate distress and reduce symptomatology, the question remains: how do clinicians move clients beyond baseline levels of functioning to a state of fulfillment imbued with a satisfying life purpose? The answer may lie in a universal condition with unexpected benefits…

This course will explore the concept of flow, also known as optimal performance, which is a condition we are all capable of, yet seldom cultivate. When in flow we experience a profound and dramatic shift in the way we experience ourselves, our capabilities, and the world around us. Our focus sharpens, our strengths are heightened, we feel an intense sense of euphoria and connection to the world around us, and we often realize capabilities we didn’t know were possible. For clients, flow doesn’t just help them become more capable, it dramatically improves their lives – teaching them not just to expect more from themselves, but how to cultivate the very conditions that make expecting more possible. This course, packed with exercises, tips, and tools, will demonstrate just how flow can be incorporated into your everyday life, and used to help your clients move from simply surviving to a life that harnesses and builds upon their own unique potential to thrive. Course 21-11 | 2016 | 30 pages | 15 posttest questions 

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Professional Development Resources is a nonprofit educational corporation 501(c)(3) organized in 1992. We are approved to sponsor continuing education by the National Board of Certified Counselors (NBCC); the Association of Social Work Boards (ASWB); the American Occupational Therapy Association (AOTA); the American Speech-Language-Hearing Association (ASHA); the Commission on Dietetic Registration (CDR); the Alabama State Board of Occupational Therapy; the Florida Boards of Social Work, Mental Health Counseling and Marriage and Family Therapy, Psychology & School Psychology, Dietetics & Nutrition, Speech-Language Pathology and Audiology, and Occupational Therapy Practice; the Georgia State Board of Occupational Therapy; the New York State Education Department’s State Board for Mental Health Practitioners as an approved provider of continuing education for licensed mental health counselors (#MHC-0135); the Ohio Counselor, Social Worker & MFT Board and Board of Speech-Language Pathology and Audiology; the South Carolina Board of Professional Counselors & MFTs; the Texas Board of Examiners of Marriage & Family Therapists and State Board of Social Worker Examiners; and are CE Broker compliant (all courses are reported within a few days of completion).

Professional Development Resources is approved by the American Psychological Association to sponsor continuing education for psychologists. Professional Development Resources maintains responsibility for this program and its content.

PDR offers over 150 accredited online CE courses for healthcare professionals. 

Target Audience: Psychologists, School Psychologists, Counselors, Social Workers, Marriage & Family Therapists (MFTs), Speech-Language Pathologists (SLPs), Occupational Therapists (OTs), Registered Dietitian Nutritionists (RDNs), and Teachers

Enjoy 20% off all online continuing education (CE/CEU) courses @pdresources.org! Click here for details.

Earn CE Wherever YOU Love to Be!

Managing Anxiety During the Corona Uncertainty

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Managing anxiety can be difficult in the best of times, but is critical now. In a matter of days, our lives have drastically changed. Thousands of people are out of work. Many businesses have closed indefinitely. Travel is restricted. State services are restricted. Many cities and states have curfews. Some are operating only on emergency services. Every day, many more people test positive for the coronavirus, COVID-19. Hospitals struggle to cope with the sheer number of cases, for which we still have no cure. Some countries are operating on a triage system where only those most likely to survive are treated. And we have no idea how long this will continue.

Managing Anxiety During the Corona Uncertainty

It is hard to imagine any reaction to our current situation other than anxiety. We simply don’t know what will happen next. So how do we go forward? How do we cope? And how do we manage our anxiety? Here are four tips for managing anxiety during the uncertainty brought on by the coronavirus.

  1. Do Some Grounding. Grounding is an exercise that is commonly used to treat many forms of anxiety. Just like it sounds, grounding involves bringing you closer to the earth. The easiest way to practice grounding is simply to walk outside in your bare feet. Feel the earth underneath you, see the nature around you, take in the sights, sounds, and smells that surround you. Any form of nature will do. You can lay in the bare grass. You can walk in the sand. You can sit against a tree. You can go for a hike. The point is to connect to the earth you inhabit. Remember that you are a part of nature. Many studies have found that even short bouts of grounding come with numerous benefits including lower anxiety, higher serotonin levels, increased immunity (really important right now), and a greater sense of well-being. All it takes is a few minutes outside.
  • Focus On What Is In Your Control. There are so many things in this world that are inherently not in our control, and nothing makes this more clear than coping with a national crisis like COVID-19. We cannot control how quickly it spreads. We cannot control the government response to it. We cannot control whether or not there will be the needed medical resources to cope with it. We cannot control the flow of information about the virus. But what we can control is how we respond. We can choose whether or not we read the media reports. We can choose how often we go out in public. We can choose what we do with our time. Do we perseverate over what we can’t control, or do we find something to do that makes us feel good? When we choose to focus only on what we can control – our thoughts, behaviors, and what we expose ourselves to – what we find is that we have the power to change how we feel. So, do something that makes you feel good, read or watch something that lifts your spirits, connect with people who make you feel good, and watch how much better you will feel.
  • Check Your Attitude Toward Adversity. Adversity is an inescapable part of life. As much as we may want to believe that it should not happen to us, the reality is that adversity happens to everyone at some point in their lives. We cannot avoid it. But what we can do is change our attitude toward adversity. Do we see adversity as something negative? Do we think adversity is always bad? Do we think there is nothing to be gained from adversity? If we answer yes to those questions, chances are, coping with adversity will be difficult for us because we don’t see any option other than a bad outcome. But what if we change the way we look at adversity? What if we see adversity as the necessary resistance that creates strength? What if we choose to see adversity like the weight we would have to lift to create muscle strength? When we see adversity as something that offers the opportunity for strength, we can see that it does have a positive outcome. I’m not saying it is easy to deal with. No adversity is. But that is not the point. The point is to see that while it may be hard – really hard – to deal with, it may also offer the opportunity to build mental strength. And the outcome may be that you realize you are stronger than you ever realized.
  • Find Your Flow. Flow, or optimal experience, is something that is easily identified by athletes, artists, and musicians as that time when you get lost in the experience, your mind is quiet, time seems to stand still, your awareness and actions seem to merge, there is a sense of intense focus, you feel as if you are in complete control, and the experience is extremely enjoyable. Many describe it as a feeling of transcendence when they move beyond their own experience into something much larger than themselves. They feel instantly more connected to the world around them, and many describe feeling changed by the experience. Flow also has many psychological and physical benefits including lower anxiety, increased serotonin and oxytocin, increased creativity, and boosted immunity. So how do you get into flow? All you need is an activity that you enjoy simply for the sake of doing it (not because it comes with any form of accolades, awards, or recognition), a challenge that matches your skills to the task (or is just slight beyond your skill level), and immediate feedback. For example, if you enjoy basketball, you could challenge yourself to learn how to dunk a basketball. Or, if you enjoy singing, you could attempt to learn a new song that is just slightly beyond your current ability. If you enjoy riding horses, you could try to learn a new skill with your horse. There are numerous ways to get into flow, all it requires is the willingness to try. And when you do, you will likely find that you will not just feel better, you will want to do it again. Flow, after all, can be quite addictive.

Managing anxiety in any form is not easy. However, by taking the steps above, you will likely find that it does get better. Just one step at a time.

Related Online Continuing Education (CE) Courses:

Anxiety: Practical Management Techniques is a 4-hour online continuing education (CE) course that offers a collection of ready-to-use tools for managing anxiety. Nearly every client who walks through a health professional’s door is experiencing some form of anxiety. Even if they are not seeking treatment for a specific anxiety disorder, they are likely experiencing anxiety as a side effect of other clinical issues. For this reason, a solid knowledge of anxiety management skills should be a basic component of every therapist’s repertoire. Clinicians who can teach practical anxiety management techniques have tools that can be used in nearly all clinical settings and client diagnoses. Anxiety management benefits the clinician as well, helping to maintain energy, focus, and inner peace both during and between sessions. Course #40-12 | 2007 | 41 pages | 30 posttest questions

Anxiety in Children is a 4-hour online continuing education (CE/CEU) course that focuses on behavioral interventions for children with anxiety disorders.

According to the Anxiety and Depression Association of America (2017), it is estimated that 40 million Americans suffer from anxiety disorders. Anxiety disorders affect one in eight children, but is often not diagnosed. Untreated anxiety can lead to substance abuse, difficulties in school, and depression. Professionals who work with children, including speech language pathologists, mental health professionals, and occupational therapists, frequently encounter anxiety disorders among their young clients.

This course is intended to help clinicians recognize and understand the anxiety disorders that frequently occur in children and learn a wide variety of communication and behavioral strategies for helping their clients with managing anxiety. Included are sections on types and causes of anxiety disorders, strategies for prevention, evidence-based treatments, techniques for helping children manage worry, relaxation techniques for use with children, and detailed discussions on school anxiety and social anxiety. Course #40-43 | 2017 | 69 pages | 25 posttest questions

In the Zone: Finding Flow Through Positive Psychology is a 2-hour online continuing education (CE) course that offers a how-to guide on incorporating flow into everyday life. According to the CDC, four out of ten people have not discovered a satisfying life purpose. Further, the APA reports that most people suffer from moderate to high levels of stress, and according to SAMSHA, adult prescription medication abuse (primarily to counteract attention deficit disorders) is one of the most concerning health problems today. And while clinicians now have a host of resources to mitigate distress and reduce symptomatology, the question remains: how do clinicians move clients beyond baseline levels of functioning to a state of fulfillment imbued with a satisfying life purpose? The answer may lie in a universal condition with unexpected benefits…

This course will explore the concept of flow, also known as optimal performance, which is a condition we are all capable of, yet seldom cultivate. When in flow we experience a profound and dramatic shift in the way we experience ourselves, our capabilities, and the world around us. Our focus sharpens, our strengths are heightened, we feel an intense sense of euphoria and connection to the world around us, and we often realize capabilities we didn’t know were possible. For clients, flow doesn’t just help them become more capable, it dramatically improves their lives – teaching them not just to expect more from themselves, but how to cultivate the very conditions that make expecting more possible. This course, packed with exercises, tips, and tools, will demonstrate just how flow can be incorporated into your everyday life, and used to help your clients move from simply surviving to a life that harnesses and builds upon their own unique potential to thrive. Course 21-11 | 2016 | 30 pages | 15 posttest questions 

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Professional Development Resources is a nonprofit educational corporation 501(c)(3) organized in 1992. We are approved to sponsor continuing education by the National Board of Certified Counselors (NBCC); the Association of Social Work Boards (ASWB); the American Occupational Therapy Association (AOTA); the American Speech-Language-Hearing Association (ASHA); the Commission on Dietetic Registration (CDR); the Alabama State Board of Occupational Therapy; the Florida Boards of Social Work, Mental Health Counseling and Marriage and Family Therapy, Psychology & School Psychology, Dietetics & Nutrition, Speech-Language Pathology and Audiology, and Occupational Therapy Practice; the Georgia State Board of Occupational Therapy; the New York State Education Department’s State Board for Mental Health Practitioners as an approved provider of continuing education for licensed mental health counselors (#MHC-0135); the Ohio Counselor, Social Worker & MFT Board and Board of Speech-Language Pathology and Audiology; the South Carolina Board of Professional Counselors & MFTs; the Texas Board of Examiners of Marriage & Family Therapists and State Board of Social Worker Examiners; and are CE Broker compliant (all courses are reported within a few days of completion).

Professional Development Resources is approved by the American Psychological Association to sponsor continuing education for psychologists. Professional Development Resources maintains responsibility for this program and its content.

PDR offers over 150 accredited online CE courses for healthcare professionals. 

Target Audience: Psychologists, School Psychologists, Counselors, Social Workers, Marriage & Family Therapists (MFTs), Speech-Language Pathologists (SLPs), Occupational Therapists (OTs), Registered Dietitian Nutritionists (RDNs), and Teachers

Enjoy 20% off all online continuing education (CE/CEU) courses @pdresources.org! Click here for details.

Earn CE Wherever YOU Love to Be!

Three Ways Flow Can Help Your Clients

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In the Zone: Finding Flow Through Positive Psychology

Flow, or the state of optimal performance, is usually associated with extreme athletic accomplishment, such as Michael Jordan dunking a basketball, Dean Karnazes running 100 miles, or Laird Hamilton catching the perfect wave. While flow is a state that is often found through athletics, it is one that we can all experience – and benefit from. According to Mihaly Csikszentmihalyi who coined the term and has done the most extensive research on the subject, the requirements of flow are three things: clear goals, immediate feedback, and a sense that the challenge we face matches our abilities.

Csikszentmihalyi, who also authored the book, Flow: The Psychology of Optimal Performance, defines the characteristics of flow as follows: a merging of action and awareness; intense focus and concentration; a feeling of personal strength; a loss of self-consciousness; time dilation; and an experience that is intrinsically rewarding (rewarding in and of itself). In studying several thousands of people, Csikszentmihalyi found that higher levels of flow correspond with numerous benefits. Here are just three:

Improved Health. People who report higher levels of flow also report greater longevity and a lower risk of disease of any kind. Moreover, they report less days spent in the hospital, less work days lost due to poor health, and visit the doctor fewer times in the course of their lifetime. Flow has also been associated with an increased immune response, and people with higher levels of flow are also less likely to become obese, and much more likely to engage in regular physical activity – and enjoy it much more than those with lower levels of flow.

Enhanced Mood. It has been well documented that lower levels of serotonin and dopamine are associated with higher levels of depression, yet the physiological response to flow has also now been well established. Experiencing flow boosts one’s dopamine and serotonin levels, and when experienced on a consistent basis, leads to higher overall levels of both of these neurochemicals. The result is that people who report higher levels of flow also report higher levels of subjective well-being, optimism, and fulfillment in life.

A Greater Sense of Control. One of the core components of flow is an increased sense of personal control – a feeling that often translates to a better overall feeling of control in one’s life. Especially because a requirement of flow is a sense of challenge, experiencing it on a regular basis develops and builds confidence, self-efficacy, and a sense that one can handle life’s challenges.

Through understanding what flow is, how to facilitate it, and the many benefits it offers, clinicians can provide their clients with an experience that not only dramatically improves their lives – often moving them from surviving to thriving – but also helps them overcome a variety of conditions.

Related Online Continuing Education (CE) Course:

In the Zone: Finding Flow Through Positive PsychologyIn the Zone: Finding Flow Through Positive Psychology is a 2-hour online continuing education (CE) course that offers a how-to guide on incorporating flow into everyday life. According to the CDC, four out of ten people have not discovered a satisfying life purpose. Further, the APA reports that most people suffer from moderate to high levels of stress, and according to SAMSHA, adult prescription medication abuse (primarily to counteract attention deficit disorders) is one of the most concerning health problems today. And while clinicians now have a host of resources to mitigate distress and reduce symptomatology, the question remains: how do clinicians move clients beyond baseline levels of functioning to a state of fulfillment imbued with a satisfying life purpose? The answer may lie in a universal condition with unexpected benefits…

This course will explore the concept of flow, also known as optimal performance, which is a condition we are all capable of, yet seldom cultivate. When in flow we experience a profound and dramatic shift in the way we experience ourselves, our capabilities, and the world around us. Our focus sharpens, our strengths are heightened, we feel an intense sense of euphoria and connection to the world around us, and we often realize capabilities we didn’t know were possible. For clients, flow doesn’t just help them become more capable, it dramatically improves their lives – teaching them not just to expect more from themselves, but how to cultivate the very conditions that make expecting more possible. This course, packed with exercises, tips, and tools, will demonstrate just how flow can be incorporated into your everyday life, and used to help your clients move from simply surviving to a life that harnesses and builds upon their own unique potential to thrive. Course 21-11 | 2016 | 30 pages | 15 posttest questions

This online course provides instant access to the course materials (PDF download) and CE test. After enrolling, click on My Account and scroll down to My Active Courses. From here you’ll see links to download/print the course materials and take the CE test (you can print the test to mark your answers on it while reading the course document). Successful completion of the online CE test (80% required to pass, 3 chances to take) and course evaluation are required to earn a certificate of completion.

Click here to learn more.

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This course is sponsored by Professional Development Resources, a nonprofit educational corporation 501(c)(3) organized in 1992. We are approved to sponsor continuing education by the American Psychological Association (APA); the National Board of Certified Counselors (NBCC); the Association of Social Work Boards (ASWB); the American Occupational Therapy Association (AOTA); the American Speech-Language-Hearing Association (ASHA); the Commission on Dietetic Registration (CDR); the Alabama State Board of Occupational Therapy; the Florida Boards of Social Work, Mental Health Counseling and Marriage and Family Therapy, Psychology & School Psychology, Dietetics & Nutrition, Speech-Language Pathology and Audiology, and Occupational Therapy Practice; the Ohio Counselor, Social Worker & MFT Board and Board of Speech-Language Pathology and Audiology; the South Carolina Board of Professional Counselors & MFTs; the Texas Board of Examiners of Marriage & Family Therapists and State Board of Social Worker Examiners; and are CE Broker compliant (all courses are reported within a few days of completion).

Earn CE Wherever YOU Love to Be!

Exercise: The New Anti-Depressant

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By Claire Dorotik-Nana, LMFT @pdresources.org

Exercise: The New Anti-DepressantThere is something truly magical that happens when we exercise. While we know we feel better, several studies have shown some pretty dramatic effects that extend far beyond the physical. Our memory is improved (Alloway et al., 2016), our cognitive functioning is enhanced (Kindermann, 2016), and our brains are more connected (Raichlen, 2016).

Moreover, when Jasper Smits, the director of the Anxiety Research and Treatment Program at Southern Methodist University in Dallas, and Michael Otto, psychology professor at Boston University, analyzed dozens of population-based studies, clinical studies and meta-analytic reviews related to exercise and mental health, including their own meta-analysis of exercise interventions for mental health and studies on reducing anxiety sensitivity with exercise, the results were clear: exercise is a powerfully effective way to reduce depression and anxiety.

Smits explains, “Exercise has been shown to have tremendous benefits for mental health. The more therapists who are trained in exercise therapy, the better off patients will be” (Smits, 2010).

Individuals who exercise were seen to report fewer symptoms of anxiety and depression, and lower levels of stress and anger. Exercise appeared to affect, like an antidepressant, particular neurotransmitter systems in the brain, and was shown to help patients with depression re-establish positive behaviors. For patients with anxiety disorders, exercise was seen to reduce their fears and related bodily sensations such as a racing heart and rapid breathing.

And the benefits are immediate. While health practitioners often emphasize the long-term health outcomes of exercise, according to Smits and Otto, they should be talking about those felt right away. As Smits notes, “After just 25 minutes, your mood improves, you are less stressed, you have more energy – and you’ll be motivated to exercise again tomorrow. A bad mood is no longer a barrier to exercise; it is the very reason to exercise,” (Smits, 2010).

An important part of this, is that therapists help their patients take specific, achievable steps, and provide them with the tools they need to succeed, such as daily schedules, goal setting strategies and ways to overcome obstacles, prevent injuries and develop a healthy, individualized running regimen.

Click here to learn more.

Related Online Continuing Education (CE) Courses:

Therapeutic Aspects of Running is a 1-hour online continuing education (CE/CEU) course that will equip healthcare professionals with the knowledge to help clients develop a healthy individualized running regimen while preventing running injuries. Physical inactivity is among the most critical public health concerns in America today. For healthcare professionals, the creation and implementation of sustainable fitness solutions is a relevant cause. This course will help you become familiar with the physical and psychological rewards involved in the activity of running, identify risks and the most common running injuries – along with their symptoms and most probable causes – and describe strategies that can be used in preventing running injuries and developing a healthy individualized running regimen. Course #10-70 | 2014 | 16 pages | 10 posttest questions

In the Zone: Finding Flow Through Positive Psychology is a 2-hour online continuing education (CE) course that offers a how-to guide on incorporating flow into everyday life. According to the CDC, four out of ten people have not discovered a satisfying life purpose. Further, the APA reports that most people suffer from moderate to high levels of stress, and according to SAMSHA, adult prescription medication abuse (primarily to counteract attention deficit disorders) is one of the most concerning health problems today. And while clinicians now have a host of resources to mitigate distress and reduce symptomatology, the question remains: how do clinicians move clients beyond baseline levels of functioning to a state of fulfillment imbued with a satisfying life purpose? The answer may lie in a universal condition with unexpected benefits. This course will explore the concept of flow, also known as optimal performance, which is a condition we are all capable of, yet seldom cultivate. When in flow we experience a profound and dramatic shift in the way we experience ourselves, our capabilities, and the world around us. Our focus sharpens, our strengths are heightened, we feel an intense sense of euphoria and connection to the world around us, and we often realize capabilities we didn’t know were possible. For clients, flow doesn’t just help them become more capable, it dramatically improves their lives – teaching them not just to expect more from themselves, but how to cultivate the very conditions that make expecting more possible. This course, packed with exercises, tips, and tools, will demonstrate just how flow can be incorporated into your everyday life, and used to help your clients move from simply surviving to a life that harnesses and builds upon their own unique potential to thrive. Course 21-11 | 2016 | 30 pages | 15 posttest questions

Nutrition and Mental Health: Advanced Clinical Concepts is a 1-hour online continuing education (CE/CEU) course that examines how what we eat influences how we feel, both physically and mentally. While the role of adequate nutrition in maintaining mental health has been established for some time, just how clinicians go about providing the right nutritional information to the patient at the right time – to not just ensure good mental health, but actually optimize mood – has not been so clear. With myriad diets, weight loss supplements and programs, clients often find themselves reaching for the next best nutritional solution, all the while, unsure how they will feel, or even what to eat to feel better. On the other side of the equation, clinicians so often face not just a client’s emotional, situational, and relational concerns, but concerns that are clearly mired in how the client feels physically, and what impact his/her nutritional health may have on these concerns. For example, research into the role of blood sugar levels has demonstrated a clear crossover with client impulse control. Additionally, the gut microbiome, and its role in serotonin production and regulation has consistently made clear that without good gut health, mitigating anxiety and depression becomes close to impossible. So if good mental health begins with good nutritional health, where should clinicians start? What advice should they give to a depressed client? An anxious client? A client with impulse control problems? This course will answer these questions and more. Comprised of three sections, the course will begin with an overview of macronutrient intake and mental health, examining recent popular movements such as intermittent fasting, carb cycling and ketogenic diets, and their impact on mental health. In section two, we will look specifically at the role of blood sugar on mental health, and research that implicates blood sugar as both an emotional and behavioral regulator. Gut health, and specifically the gut microbiome, and its influence on mood and behavior will then be explored. Lastly, specific diagnoses and the way they are impacted by specific vitamins and minerals will be considered. Section three will deliver specific tools, you, the clinician, can use with your clients to assess, improve and maximize nutrition to optimize mental health. Course #11-06 | 2017 | 21 pages | 10 posttest questions

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Professional Development Resources is a nonprofit educational corporation 501(c)(3) organized in 1992. We are approved to sponsor continuing education by the American Psychological Association (APA); the National Board of Certified Counselors (NBCC); the Association of Social Work Boards (ASWB); the American Occupational Therapy Association (AOTA); the American Speech-Language-Hearing Association (ASHA); the Commission on Dietetic Registration (CDR); the Alabama State Board of Occupational Therapy; the Florida Boards of Social Work, Mental Health Counseling and Marriage and Family Therapy, Psychology & School Psychology, Dietetics & Nutrition, Speech-Language Pathology and Audiology, and Occupational Therapy Practice; the Ohio Counselor, Social Worker & MFT Board and Board of Speech-Language Pathology and Audiology; the South Carolina Board of Professional Counselors & MFTs; the Texas Board of Examiners of Marriage & Family Therapists and State Board of Social Worker Examiners; and are CE Broker compliant (all courses are reported within a few days of completion).

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Employ Gratitude to Find Flow

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Course excerpt from In the Zone: Finding Flow Through Positive Psychology

Flow is the term first used by Hungarian psychologist Mihaly Csikszentmihalyi – now a recognized expert on the topic – to describe “highly-focused mental states” that are characterized by almost complete absorption in an activity that is inherently rewarding.

Flow happens when what we are doing so captivates us, almost enthralls us, that for a moment (and sometimes hours), our awareness and actions merge, and movements flow effortlessly without conscious thought, direction, or intervention. Our skills almost perfectly match the demands of the task, and we experience the challenge in front of us with the delighted exaltation that perfecting our strengths provides. As we do, self-consciousness quiets and we feel what can only be described as a “passive mind, and active body.” In this self-transcendent state, many describe feelings of euphoria, ecstasy, and elation. And while flow is often attributed to extreme athletes, the most creative minds, and exceptional performances, the experience is universal to us all – we are all wired toward self-actualization.

There are many reasons that flow has been called the most desirable state we can be in. While you already know that dopamine has a profound effect on our mood, immunity, ability to focus, impulse control, and motivation levels, and that the endorphins released during flow have a pain reducing effect, it shouldn’t be surprising that flow would also make us feel more grateful. But perhaps not for the reasons you might think.

GratitudeTo understand just how flow affects our feelings of gratitude, let’s first take a look at what gratitude is. In its most literal definition, gratitude is about the feeling of having enough. When we feel grateful, we feel not just as if we are enough, but also that we have something to give to others. Self-consciousness, on the other hand, makes us feel as though we are not enough. When we feel self-conscious we doubt our abilities and even more importantly, our worth to others. For that reason, self-consciousness dampens gratitude. But remember that one of the characteristics of flow is the absence of self-consciousness. When immersed in the state of flow, our critical inner voice is decidedly quiet, and as our awareness and actions merge (another characteristic of flow), self-doubt, fear, and worry ceases, and what we have left is a feeling of profound enjoyment, and profound gratitude. Not only do we realize new strengths, skills, and capacities, but what emerges is the best version of ourselves – all things to be grateful for.

But flow also seems to affect gratitude levels in another very profound way – it seems to counteract greed. Greed is the feeling of not having enough – in many ways the opposite of gratitude – and when we try to quench greed through material gains, we set ourselves up for more greed for a host of reasons. For one thing, we measure our material worth against that of others, and when we do this, we can always find someone who has more than us. Further, what we can gain materially is limited by our financial means, which, for most of us, is somewhat out of our control, leaving us with the dismaying feeling of wanting and not having. And material gains, while we often think will make us feel better, simply don’t. While we may get a temporary boost in happiness levels (and perhaps feelings of gratitude), it is short lived. As Gregg Easterbrook (2004) explains in, The Progress Paradox: How Life Gets Better While People Feel Worse, living beyond a comfortable level – which Easterbrook explains is just enough to survive comfortably – increased material worth doesn’t affect happiness levels at all.

On the other hand, when we try to counteract greed and cultivate gratitude through flow, we get the opposite outcome. The boost in happiness levels that comes with flow, unlike with material gains, endures indefinitely. And the rewards we receive in flow come in the internal form – we get to see a new, better version of ourselves unveiled before us – unlike material rewards which are external and therefore can be lost. Yet perhaps the most important difference between material wealth and flow is this: with material wealth we are limited by financial means, in flow we are only limited by the effort we put in. And effort, unlike financial means, is within our control. Therefore, if we want more flow (and more of the mood boost that it brings) we can simply choose to enact its three requirements: clear goals, immediate feedback, and a challenge that is just slightly higher than our skill level.

So how can you use flow to help your client employ gratitude? The answer is simple. The next time your client feels greed, suggest that she turn to flow. Instead of purchasing a new pair of shoes, appliance, toy, car, or anything, have her choose an activity that she enjoys and then set flow’s three conditions: clear goals, immediate feedback, and a challenge just slightly beyond her skill level. And because the benefits of flow increase as skills improve, the experience tends to be very compelling – meaning that the more time your client spends in flow, the more she will be drawn to it – realizing that its benefits endure over time. Most importantly, when you teach your client how to use flow to cultivate gratitude, you teach her a powerful way to cope with setbacks.

Click here to learn more.

In the Zone: Finding Flow Through Positive PsychologyIn the Zone: Finding Flow Through Positive Psychology is a 2-hour online continuing education (CE) course that offers a how-to guide on incorporating flow into everyday life. According to the CDC, four out of ten people have not discovered a satisfying life purpose. Further, the APA reports that most people suffer from moderate to high levels of stress, and according to SAMSHA, adult prescription medication abuse (primarily to counteract attention deficit disorders) is one of the most concerning health problems today. And while clinicians now have a host of resources to mitigate distress and reduce symptomatology, the question remains: how do clinicians move clients beyond baseline levels of functioning to a state of fulfillment imbued with a satisfying life purpose? The answer may lie in a universal condition with unexpected benefits. This course will explore the concept of flow, also known as optimal performance, which is a condition we are all capable of, yet seldom cultivate. When in flow we experience a profound and dramatic shift in the way we experience ourselves, our capabilities, and the world around us. Our focus sharpens, our strengths are heightened, we feel an intense sense of euphoria and connection to the world around us, and we often realize capabilities we didn’t know were possible. For clients, flow doesn’t just help them become more capable, it dramatically improves their lives – teaching them not just to expect more from themselves, but how to cultivate the very conditions that make expecting more possible. This course, packed with exercises, tips, and tools, will demonstrate just how flow can be incorporated into your everyday life, and used to help your clients move from simply surviving to a life that harnesses and builds upon their own unique potential to thrive. Course 21-11 | 2016 | 30 pages | 15 posttest questions

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This online course provides instant access to the course materials (PDF download) and CE test. After enrolling, click on My Account and scroll down to My Active Courses. From here you’ll see links to download/print the course materials and take the CE test (you can print the test to mark your answers on it while reading the course document). Successful completion of the online CE test (80% required to pass, 3 chances to take) and course evaluation are required to earn a certificate of completion.
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Professional Development Resources is approved to sponsor continuing education (CE) by the American Psychological Association (APA); the National Board of Certified Counselors (NBCC ACEP #5590); the Association of Social Work Boards (ASWB #1046, ACE Program); the Florida Boards of Clinical Social Work, Marriage & Family Therapy, and Mental Health Counseling (#BAP346) and Psychology & School Psychology (#50-1635); the Ohio Counselor, Social Worker & MFT Board (#RCST100501); the South Carolina Board of Professional Counselors & MFTs (#193); and the Texas Board of Examiners of Marriage & Family Therapists (#114) and State Board of Social Worker Examiners (#5678).

What is Flow & How Do We Achieve It?

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Course excerpt from In the Zone: Finding Flow Through Positive Psychology

In the Zone: Finding Flow Through Positive PsychologyThe concept of flow, also known as optimal performance, is a condition we are all capable of, yet seldom cultivate. When in flow we experience a profound and dramatic shift in the way we experience ourselves, our capabilities, and the world around us. Our focus sharpens, our strengths are heightened, we feel an intense sense of euphoria and connection to the world around us, and we often realize capabilities we didn’t know were possible. For clients, flow doesn’t help them become more capable, it dramatically improves their lives – teaching them not just to expect more from themselves, but how to cultivate the very conditions that make expecting more possible.

Flow is the term first used by Hungarian psychologist Mihaly Csikszentmihalyi – now a recognized expert on the topic – to describe “highly focused mental states” that are characterized by almost complete absorption in an activity that is inherently rewarding.

Flow happens when what we are doing so captivates us, almost enthralls us, that for a moment (and sometimes hours), our awareness and actions merge, and movements flow effortlessly without conscious thought, direction, or intervention. Our skills almost perfectly match the demands of the task, and we experience the challenge in front of us with the delighted exaltation that perfecting our strengths provides. As we do, self-consciousness quiets and we feel what can only be described as a “passive mind, and active body.” In this self-transcendent state, many describe feelings of euphoria, ecstasy, and elation. And while flow is often attributed to extreme athletes, the most creative minds, and exceptional performances, the experience is universal to us all – we are all wired toward self-actualization.

In flow, people consistently report feelings of connection with something larger, an increased sense of awareness, heightened strengths, and a unique feeling of euphoria. Flow is commonly described as those “peak moments” that make life worth living.

When in the flow state, we become so completely engrossed in the task at hand that – without consciously choosing to – we lose awareness of all other things: time, people, distractions, and even basic bodily needs. The reason for this, Csikszentmihalyi explains, is because all of our attention in the flow state is on the task at hand; there is no more attention to be allocated elsewhere (Csikszentmihalyi, 2008). Csikszentmihalyi further describes flow as the “optimal experience” and one that brings a high level of gratification.

In describing what leads to flow, Csikszentmihalyi explained that three conditions must be met:

  1. One must be involved in an activity with a clear set of goals and progress. This adds direction and structure to the task.
  2. The task at hand must have clear and immediate feedback. This helps the person negotiate any changing demands and allows them to adjust their performance to maintain the flow state.
  3. One must have a good balance between the perceived challenges of the task at hand and their own perceived One must have confidence in one’s ability to complete the task at hand.

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In the Zone: Finding Flow Through Positive PsychologyIn the Zone: Finding Flow Through Positive Psychology is a 2-hour online continuing education (CE) course that offers a how-to guide on incorporating flow into everyday life. According to the CDC, four out of ten people have not discovered a satisfying life purpose. Further, the APA reports that most people suffer from moderate to high levels of stress, and according to SAMSHA, adult prescription medication abuse (primarily to counteract attention deficit disorders) is one of the most concerning health problems today. And while clinicians now have a host of resources to mitigate distress and reduce symptomatology, the question remains: how do clinicians move clients beyond baseline levels of functioning to a state of fulfillment imbued with a satisfying life purpose? The answer may lie in a universal condition with unexpected benefits. This course will explore the concept of flow, also known as optimal performance, which is a condition we are all capable of, yet seldom cultivate. When in flow we experience a profound and dramatic shift in the way we experience ourselves, our capabilities, and the world around us. Our focus sharpens, our strengths are heightened, we feel an intense sense of euphoria and connection to the world around us, and we often realize capabilities we didn’t know were possible. For clients, flow doesn’t just help them become more capable, it dramatically improves their lives – teaching them not just to expect more from themselves, but how to cultivate the very conditions that make expecting more possible. This course, packed with exercises, tips, and tools, will demonstrate just how flow can be incorporated into your everyday life, and used to help your clients move from simply surviving to a life that harnesses and builds upon their own unique potential to thrive. Course 21-11 | 2016 | 30 pages | 15 posttest questions

This online course provides instant access to the course materials (PDF download) and CE test. After enrolling, click on My Account and scroll down to My Active Courses. From here you’ll see links to download/print the course materials and take the CE test (you can print the test to mark your answers on it while reading the course document). Successful completion of the online CE test (80% required to pass, 3 chances to take) and course evaluation are required to earn a certificate of completion. Click here to learn more.

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Professional Development Resources is approved by the American Psychological Association (APA) to sponsor continuing education for psychologists; the National Board of Certified Counselors (NBCC ACEP #5590); the Association of Social Work Boards (ASWB #1046, ACE Program); the Florida Boards of Clinical Social Work, Marriage & Family Therapy, and Mental Health Counseling (#BAP346) and Psychology & School Psychology (#50-1635); the Ohio Counselor, Social Worker & MFT Board (#RCST100501); the South Carolina Board of Professional Counselors & MFTs (#193); and the Texas Board of Examiners of Marriage & Family Therapists (#114) and State Board of Social Worker Examiners (#5678).

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How to Reduce Stress When Entertaining This Season

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By Constance Ray @ Recoverywell.org

Holiday EntertainingHosting a gathering during the holidays can be a warm and enjoyable experience. No matter how large or small your celebration, though, it never hurts to have a few strategies in mind to avoid the stress that comes with entertaining. And if you plan ahead, you’ll thank yourself later.

Invitations

Once you have settled on when to have your party and whom to invite, try using an online service to send out invitations. It’s much faster and cheaper than mailed invitations. In addition, online invitation services offer RSVP reminders, calendar notations, and even room for guests to comment.

Open House

The easiest and best way to throw a party during the holidays is to host an open house.

This option provides a window of time to attend, which will make it easier for your guests to fit your party into their busy schedule. Plus it can give the party a more casual, relaxed feel.

Cleaning House

There are two schools of thought on how to go with cleaning your house when a party is involved.. The first is to clean before the party, the second is to clean after the party. A sparkling clean house is much easier to clean up after a party, but then it’s also a little less sparkly. The alternative is a quick tidy beforehand and a deep clean afterwards, but then you are dealing with the stress of cleaning up before throwing a party. Decide based on your comfort level. Either way, if you can, outsource this to make the whole process that much easier.

Fast Food

Rather than putting out a dinner buffet, consider offering up snacks or appetizers. These come together much faster, and you can find a wealth of recipes online. Another option is to order a variety of prepared foods from your local grocery or specialty food store. Remember, too, that no one has to know that it wasn’t you doing all the work in the kitchen. Lastly, try to keep in mind a variety of the most common dietary restrictions so that you have something for everyone on your guest list.

Music

Nobody has time to come up with amazing playlists for parties anymore, and you don’t want to be chained to the stereo all night swapping out CDs or records. Consider this the perfect opportunity to use a streaming music service that you can listen to through your phone or a bluetooth speaker.

Beverages

Keep your guest list in mind (Adults? All ages?) when planning what beverages to offer. If you decide to offer cocktails, consider a drink that you can make ahead of time, or put out a few standard liquors and mixers. Be sure to have plenty of non-alcoholic options, in addition to coffee. Try using a beverage cart for self service to avoid standing in the corner making drinks all night. And most importantly, have plenty of ice and cups on hand.

Relax

Make sure to get a little time to decompress before your guests arrive. Try taking a walk, taking a nap, reading a book, or sitting down to watch a favorite show. The more relaxed you are as a host, the more relaxed your guests will be.

Perfection Not Required

It’s easy to get caught up in the idea of throwing the perfect party, but having everything just right isn’t necessary. And by overthinking it you can easily force yourself into a downward spiral of stress. Try to remember the reason for the season, and don’t get caught up in having everything just so. Take the time to enjoy your guests and your party.

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Related Online Continuing Education (CE) Courses:

Anxiety: Practical Management Techniques is a 4-hour online continuing education (CE) course that offers a collection of ready-to-use anxiety management tools. Nearly every client who walks through a health professional’s door is experiencing some form of anxiety. Even if they are not seeking treatment for a specific anxiety disorder, they are likely experiencing anxiety as a side effect of other clinical issues. For this reason, a solid knowledge of anxiety management skills should be a basic component of every therapist’s repertoire. Clinicians who can teach practical anxiety management techniques have tools that can be used in nearly all clinical settings and client diagnoses. Anxiety management benefits the clinician as well, helping to maintain energy, focus, and inner peace both during and between sessions.

In the Zone: Finding Flow Through Positive Psychology is a 2-hour online continuing education (CE) course that offers a how-to guide on incorporating flow into everyday life. According to the CDC, four out of ten people have not discovered a satisfying life purpose. Further, the APA reports that most people suffer from moderate to high levels of stress, and according to SAMSHA, adult prescription medication abuse (primarily to counteract attention deficit disorders) is one of the most concerning health problems today. And while clinicians now have a host of resources to mitigate distress and reduce symptomatology, the question remains: how do clinicians move clients beyond baseline levels of functioning to a state of fulfillment imbued with a satisfying life purpose? The answer may lie in a universal condition with unexpected benefits…

Mindfulness: The Healing Power of Compassionate Presence is a 6-hour online continuing education (CE) course that will give you the mindfulness skills necessary to work directly, effectively and courageously, with your own and your client’s life struggles. Compassion towards others starts with compassion towards self. Practicing mindfulness cultivates our ability to pay intentional attention to our experience from moment to moment. Mindfulness teaches us to become patiently and spaciously aware of what is going on in our mind and body without judgment, reaction, and distraction, thus inviting into the clinical process, the inner strengths and resources that help achieve healing results not otherwise possible. Bringing the power of mindful presence to your clinical practice produces considerable clinical impact in the treatment of anxiety, depression, PTSD, chronic pain, high blood pressure, fibromyalgia, colitis/IBS, and migraines/tension headaches. The emphasis of this course is largely experiential and will offer you the benefit of having a direct experience of the mindfulness experience in a safe and supportive fashion. You will utilize the power of “taking the client there” as an effective technique of introducing the mindful experience in your practice setting. As you will learn, the mindfulness practice has to be experienced rather than talked about. This course will provide you with an excellent understanding of exactly what mindfulness is, why it works, and how to use it. You will also develop the tools that help you introduce mindful experiences in your practice, and how to deal with possible client resistance.

Professional Development Resources is a nonprofit educational corporation 501(c)(3) organized in 1992. Our purpose is to provide high quality online continuing education (CE) courses on topics relevant to members of the healthcare professions we serve. We strive to keep our carbon footprint small by being completely paperless, allowing telecommuting, recycling, using energy-efficient lights and powering off electronics when not in use. We provide online CE courses to allow our colleagues to earn credits from the comfort of their own home or office so we can all be as green as possible (no paper, no shipping or handling, no travel expenses, etc.). Sustainability isn’t part of our work – it’s a guiding influence for all of our work.

We are approved to offer continuing education by the American Psychological Association (APA); the National Board of Certified Counselors (NBCC); the Association of Social Work Boards (ASWB); the American Occupational Therapy Association (AOTA); the American Speech-Language-Hearing Association (ASHA); the Commission on Dietetic Registration (CDR); the Alabama State Board of Occupational Therapy; the Florida Boards of Social Work, Mental Health Counseling and Marriage and Family Therapy, Psychology & School Psychology, Dietetics & Nutrition, Speech-Language Pathology and Audiology, and Occupational Therapy Practice; the Ohio Counselor, Social Worker & MFT Board and Board of Speech-Language Pathology and Audiology; the South CarolinaBoard of Professional Counselors & MFTs; the Texas Board of Examiners of Marriage & Family Therapists and State Board of Social Worker Examiners; and are CE Broker compliant (all courses are reported within one week of completion).

Employ Humility to Create Flow

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Course Excerpt from “In the Zone” by Claire Dorotik-Nana, LMFT

In the Zone: Finding Flow Through Positive Psychology

The concept of flow, also known as optimal performance, is a condition we are all capable of, yet seldom cultivate. When in flow we experience a profound and dramatic shift in the way we experience ourselves, our capabilities, and the world around us. Our focus sharpens, our strengths are heightened, we feel an intense sense of euphoria and connection to the world around us, and we often realize capabilities we didn’t know were possible. For clients, flow doesn’t help them become more capable, it dramatically improves their lives – teaching them not just to expect more from themselves, but how to cultivate the very conditions that make expecting more possible.

Employ Humility to Create Flow

Employ humility to create flow in your lifeThe extreme athletic feats that are commonly associated with the state of flow often carry an air of machismo with them. We think of the Laird Hamiltons of surfing, the Danny Ways of skateboarding and the Usain Bolts of sprinting as extreme dudes – brimming with confidence, bravado, and a hefty sense of arrogance. However, nothing could be farther from the truth. Kotler quotes director of the Krasnow Institute for Advanced Study at George Mason University, James Olds, “When you’re arrogant and egotistical, you’re shutting out complexity, novelty, and unpredictability to preserve a distorted self-image. Any incoming information that could lead to self-doubt is stamped out. It’s a massive data reduction. Humility moves in the other direction, it opens up and increases incoming information. As a result, there is more opportunity for pattern recognition, more dopamine, and less need for judgmental metacognition” (Kotler, 2014).

In humility we are open – open to information (without judgment), open to trying out new things (that may lead to failure), and open to learning. Arrogance – humility’s opposite – like outcome orientation, keeps us attached to maintaining our status, and not surprisingly, comes with a weighty dose of anxiety. Arrogance, which is a form of overcompensation, often exists to protect a fragile and inferior sense of self, and in doing so, blocks out any information that exposes it. The anxiety comes from fear of exposure. Humility, on the other hand, accepts the self as it is, and accepts any information about the self – often experienced as feedback – whether or not it preserves a contrived image. Humility, because it represents an honest interpretation of the self, is a vital ingredient of flow. If we don’t honestly assess our skills we cannot possibly get the challenge ratio right. In arrogance, we are likely to overestimate our talents, ignore any information that tells us how we are doing so, and manufacture our interpretation of the situation to protect our image – none of which generate flow.

So how do you help your client become more humble? The answer is simply to teach your client to be honest about her skills. One helpful way is to take an unbiased assessment of where she is really at, while encouraging her to let go of any need she has to be seen a certain way, garner praise or acclaim, achieve any accomplishments, or maintain any particular status. When your client can see herself as she really is, not as she needs to be or wants to be, adopting an attitude of humility, not only reduces anxiety – she no longer needs to be something she is not – but also opens the door for how to get to where she wants to be. It is the way of flow.

In the Zone: Finding Flow Through Positive PsychologyIn the Zone: Finding Flow Through Positive Psychology is a 2-hour online continuing education (CE) course that offers a how-to guide on incorporating flow into everyday life. According to the CDC, four out of ten people have not discovered a satisfying life purpose. Further, the APA reports that most people suffer from moderate to high levels of stress, and according to SAMSHA, adult prescription medication abuse (primarily to counteract attention deficit disorders) is one of the most concerning health problems today. And while clinicians now have a host of resources to mitigate distress and reduce symptomatology, the question remains: how do clinicians move clients beyond baseline levels of functioning to a state of fulfillment imbued with a satisfying life purpose? The answer may lie in a universal condition with unexpected benefits…

This course will explore the concept of flow and is packed with exercises, tips and tools to demonstrate just how flow can be incorporated into your everyday life, and used to help your clients move from simply surviving to a life that harnesses and builds upon their own unique potential to thrive. Course 21-11 | 2016 | 30 pages | 15 posttest questions

Professional Development Resources is approved by the American Psychological Association (APA) to sponsor continuing education for psychologists; the National Board of Certified Counselors (NBCC ACEP #5590); the Association of Social Work Boards (ASWB #1046, ACE Program); the Florida Boards of Clinical Social Work, Marriage & Family Therapy, and Mental Health Counseling (#BAP346) and Psychology & School Psychology (#50-1635); the Ohio Counselor, Social Worker & MFT Board (#RCST100501); the South Carolina Board of Professional Counselors & MFTs (#193); and the Texas Board of Examiners of Marriage & Family Therapists (#114) and State Board of Social Worker Examiners (#5678).

Claire Dorotik-Nana, LMFT, is a Licensed Marriage and Family Therapist who specializes in post-traumatic growth, optimal performance, and wellness. She is licensed to practice in California and Colorado. She has developed several courses for Zur Institute, International Sports Science Association, and Personal Trainer Central. Claire is also the author of Leverage: The Science of Turning Setbacks into Springboards. In The Zone is inspired by her popular blog, Leveraging Adversity on Psychcentral.

 

 

In the Zone: Finding Flow Through Positive Psychology

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By Claire Dorotik-Nana, LMFT

According to the CDC, four out of ten people have not discovered a satisfying life purpose. Further, the APA reports that most people suffer from moderate to high levels of stress, and according to SAMSHA, adult prescription medication abuse (primarily to counteract attention deficit disorders) is one of the most concerning health problems today. And while clinicians now have a host of resources to mitigate distress and reduce symptomatology, the question remains: how do clinicians move clients beyond baseline levels of functioning to a state of fulfillment imbued with a satisfying life purpose? The answer may lie in a universal condition with unexpected benefits…

In the Zone: Finding Flow Through Positive PsychologyIn the Zone: Finding Flow through Positive Psychology is a new 2-hour online continuing education (CE) course that explores the concept of flow, a condition we are all capable of, yet seldom cultivate. When in flow we experience a profound and dramatic shift in the way we experience ourselves, our capabilities, and the world around us. Our focus sharpens, our strengths are heightened, we feel an intense sense of euphoria and connection to the world around us, and we often realize capabilities we didn’t know were possible. For clients, flow doesn’t just help them become more capable, it dramatically improves their lives – teaching them not just to expect more from themselves, but how to cultivate the very conditions that make expecting more possible.

This course, packed with exercises, tips, and tools, will demonstrate just how flow can be incorporated into your everyday life, and used to help your clients move from simply surviving to a life that harnesses and builds upon their own unique potential to thrive. Course 21-11 | 2016 | 30 pages | 15 posttest questions | $28

This online course provides instant access to the course materials (PDF download) and CE test. After enrolling, click on My Account and scroll down to My Active Courses. From here you’ll see links to download/print the course materials and take the CE test (you can print the test to mark your answers on it while reading the course document).

Successful completion of the online CE test (80% required to pass, 3 chances to take) and course evaluation are required to earn a certificate of completion. Click here to learn more.

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Professional Development Resources, Inc. is a Florida nonprofit educational corporation 501(c)(3) that offers 150+ online, video and book-based continuing education courses for healthcare professionals. We are approved by the American Psychological Association (APA); the National Board of Certified Counselors (NBCC); the Association of Social Work Boards (ASWB); the American Occupational Therapy Association (AOTA); the American Speech-Language-Hearing Association (ASHA); the Commission on Dietetic Registration (b); the Alabama State Board of Occupational Therapy; the Florida Boards of Social Work, Mental Health Counseling and Marriage and Family Therapy, Psychology & School Psychology, Dietetics & Nutrition, Speech-Language Pathology and Audiology, and Occupational Therapy Practice; the Ohio Counselor, Social Worker & MFT Board and Board of Speech-Language Pathology and Audiology; the South Carolina Board of Professional Counselors & MFTs; and by the Texas Board of Examiners of Marriage & Family Therapists and State Board of Social Worker Examiners.