MENTAL FITNESS

Amber Williams
Kaplan University
June 12, 2010

Creating Wellness: Psychological and Spiritual Aspects of Healing

HW420 - 03
Susan Johnson Stewart
  
Mental fitness strengthens

your mind, body, and spirit
 Mental fitness begins with the decision to
change life for the better
 Research studies have proven the benefits of
mental fitness are:
 Mental clarity
 Reduction of stress
 Positive approach to life
 Continued practice increases mental fitness
 Two practices are:
 Mindful Breathing
 Forgiveness
Mental Fitness is…
“a state of mine in which we are
open to enjoying our environment
and the people in it”
 (Cusack, 1997).

 Mental fitness includes:

 Willingness to inquire and to question what we do
not understand
 Attitude of acceptance of different points of view

 Deciding to learn, grow, and change ourselves for

the better



The Benefits of Mental Fitness are:
 Increased creativity
 Clear thinking

 Problem solving

 Memory

 Inner peace

 Mental flexibility

 Self esteem

 Self confidence

 Healthy mind, body, and spirit

 MENTAL FITNESS
PROGRAM
 Research Study 1



 Research Study 1



Conducted in 1996

 by Wendy
Thompson and
 Sandra Cusack




MENTAL FITNESS PROGRAM

 Conductedin 1996 by Wendy 

Thompson and Sandra Cusack 

 

 

 Studied a group of people ages 63 

to 83 in order to “explore and

define the concept of mental
fitness and the components of a 

mental fitness program” 

(Cusack, 1997). (Cusack, 1997).


 
 Research Study 1


MENTAL FITNESS PROGRAM

Conducted in 1996

by Wendy

Thompson and
Sandra Cusack
 Participants attended a “series of 

eight all day intensive 

workshops” on:

 Goal setting

 Critical thinking

 Creative thinking
 Positive mental attitudes 

 Speaking their mind 

 Learning and memory 

 How to keep mentally fit for life 

 (Cusack, 1997).



 Research Study 1
 Conducted in 1996

by Wendy
 Thompson and
Sandra Cusack
 Participants were taught old 

MENTAL FITNESS PROGRAM

attitudes and beliefs about age 
and the decline of their mental

abilities restrict their idea of
options open for them to 

continue to experience a full life 

 

 Participants were taught how to 

change limited beliefs into 

positive beliefs which reflected 

their potential for self growth (Cusack, 1997).




 Research Study 1
 Conducted in 1996

by Wendy
 Thompson and
Sandra Cusack
 All participants benefited from the 

MENTAL FITNESS PROGRAM

Mental Fitness Program as they 
increased memory, mental

clarity, and self motivation.





 Results show mental fitness is as 
important as physical fitness
because the brain needs


exercise and development as 

much as the body. (Cusack, 1997).


 STANFORD
FORGIVENESS
PROJECT
 Research Study 2
 Frederic Luskin Research Study 2


Conducted by


Frederic Luskin,
 StanfordUniversity’s School of Stanford University’s
School of Medicine
Medicine

STANFORD FORGIVENESS PROJECT





 Conducted a randomized 

controlled study of Stanford 

students 

 

 Studied the “effect that 

forgiveness had on physical and 

emotional well-being,” and has 

“developed a process of 

teaching people to let go of the (Schlitz, Amorok, &



Micozzi, 2005).

grudges and grievances they

carried around” (Schlitz, Amorok,
& Micozzi, 2005, p. 335).

 Research Study 2



Conducted by


Frederic Luskin,
 Stanford University’s
School of Medicine

STANFORD FORGIVENESS PROJECT

 The study found that forgiveness 

has both emotional and physical 

benefits (Schlitz, et al, 2005, p. 

336). 

 





 The Intervention group received 
six sessions of 50 min group

training guiding them through

the steps of forgiveness (Schlitz, (Schlitz, Amorok, &


et al, 2005, p. 336). Micozzi, 2005).







 Research Study 2


 Conducted by


Frederic Luskin,
 The intervention group Stanford University’s
School of Medicine

STANFORD FORGIVENESS PROJECT

experienced 

 significant reductions in” 

 hurt 
 state

 trait anger

 

 significant increases in: 

 forgiveness 
 hope

 self efficacy

 spiritual connection 

 (Schlitz, et al, 2005, p. 336). 

 (Schlitz, Amorok, &



Micozzi, 2005).
 Follow up assessments show
benefits were maintained ten
weeks after the intervention
(Schlitz, et al, 2005, p. 336).

 HOW MEDITATION
AFFECTS ATTENTION
AND STRESS
RESPONSE
 Research Study 3
 Research Study 3
Conducted by

HOW MEDITATION AFFECTS ATTENTION AND

Yi-Yuan Tang of
 China and Michael
I. Posner of the
 University of
Oregon
 Conducted by Yi-Yuan Tang of 

China and Michael I. Posner of 

STRESS RESPONSE
the University of Oregon 



 Studied how meditation might 

improve attention and stress 

response


(University of


Oregon, 2007).
 Conducted the study in China, of 
40 college students randomly
divided into experimental or
control groups

 Research Study 3
Conducted by

HOW MEDITATION AFFECTS ATTENTION AND

Yi-Yuan Tang of
 China and Michael
I. Posner of the
 The experimental group received University of
Oregon
five days of integrative body- 
mind meditation training 

STRESS RESPONSE


 The control group received five 
days of relaxation training 


 All participants were tested on 
“attention and reaction to (University of


mental stress” (University of Oregon, 2007).

Oregon, 2007). 



Research Study 3
Conducted by

HOW MEDITATION AFFECTS ATTENTION AND

 Yi-Yuan Tang of
China and Michael
I. Posner of the
 Attention test measured ability “to University of
Oregon
resolve conflict among stimuli” 
(University of Oregon, 2007). 

STRESS RESPONSE
 The experimental group did better
than the control group




 Stress was induced by a mental 

math test 

 The experimental group released 

less cortisol hormones as their (University of



Oregon, 2007).
stress regulation was greater

than the control group

 Research Study 3
Conducted by

HOW MEDITATION AFFECTS ATTENTION AND

Yi-Yuan Tang of
 China and Michael
I. Posner of the
 The experimental group had lower University of
Oregon
levels of anxiety, depression, 
anger and fatigue than those in 
the control group

STRESS RESPONSE



 The study proved integrative 
body-mind meditation training
improved “self-regulation in 

cognition emotion and social 

behavior” (University of Oregon, (University of



Oregon, 2007).

2007). 
 Research Study 3
 Conducted by

HOW MEDITATION AFFECTS ATTENTION AND

Yi-Yuan Tang of
 China and Michael
I. Posner of the
 The integrative body-mind University of
Oregon
meditation training uses a state 

of restful alertness to increase 

body-mind awareness

STRESS RESPONSE



 A coach gives “breathe 
adjustment guidance and mental

imagery as soothing music plays
in the background” (University of 

(University of
Oregon, 2007).


Oregon, 2007).

 

Research Study 3
Conducted by

HOW MEDITATION AFFECTS ATTENTION AND

 Yi-Yuan Tang of
China and Michael
I. Posner of the
 University of
Oregon
 Thought control is gradually 

achieved using: 

STRESS RESPONSE
 Posture

 Relaxation

 Body-mind harmony

 Balanced breathing




(University of


Oregon, 2007).
MENTAL FITNESS EXERCISES

 Mindful Breathing & Forgiveness

 Exercises to Improve Mental Fitness

 Mindful Breathing  Practice Forgiveness

 
 Mindful Breathing  Forgiveness is good
can be done for us
anywhere, at  We choose not to
anytime, by anyone forgive because:
  we don’t
 Is easy, free, and understand what
forgiveness is
good for you
 We don’t know how

to forgive
 others
 (Schlitz, et al,

2005, p. 338).
 Step by step instructions for Mindful
Breathing
1.Assume a comfortable position
2.Inhale to a count of three
3.Breathe deep into your body and feel your
stomach expand with your palms placed
gently on it
4.Exhale for a count of six and feel your
stomach, this time gently squeezing
inwards, eliminating air from your body
5.As you exhale allow the stresses of the day to
leave your mind and body also
6.Repeat ten times slowly.

Mindful Breathing
 Make you feel better
 Boosts your mood
 Calms your mind
 Relaxes your body
 Rejuvenates your spirit
 Encourages you to do more physical activities
 D o e s n o t:
 R e q u irea d o cto r’ s a p p ro va l
 Ta ke a lo t o f tim e
 C a u se a n y p a in o r d isco m fo rt
 M a ke yo u sw e a t



 Luskins’s Nine Steps to Forgiveness
 Understand how you feel about the offense
 identify exactly what was not OK with you
 put your feelings into words
 tell some trusted friends or family members
(Schlitz, et al, 2005, p. 339).
 Make a commitment to make yourself feel
better forgiveness is only for you, not for
anyone else
 (Schlitz, et al, 2005, p. 340)
 Understand your goal
 findpeace and understanding
 stop blaming the offender
 take things less personally
 change your grievance story


 Luskins’s Nine Steps to Forgiveness
 Get the right perspective about what happened
 realize your distress comes from
 hurt feelings
 thoughts
 physical suffering
 not the event or the offender
 When you feel upset practice stress management
techniques to soothe your fight/flight response
 Stop expecting things from other people.
 Recognize “unenforceable rules” you have for your
health or how you or other people must behave.
 Remind yourself that you can hope for health, love,
friendship, and prosperity and work hard to get
them.
 Remember you suffer when you demand things
occur when we don’t have the power to make
them happen

 Luskins’s Nine Steps to Forgiveness

 Put your energy’s into look for another way to

get your positive goals met than through the
experience that has hurt you.
 Insteadof mentally replaying your hurt, seek our
new ways to get what you want
 Remember that a life well lived is your best
revenge.
 Insteadof focusing on your wounded feelings,
and thereby giving the offender power over
you, learn to look for the love beauty and
kindness around you
 Amend your grievance story to remind
yourself of the heroic choice to forgive and
focus your conversation on what you have
learned about yourself and life.

 Forgiveness
 Forgiveness gives you:
 Peace of mind
 Healing in your life
 Ability to love and trust
 New found life
 Power over your life

 Mental Fitness in a Nutshell
 Mental fitness is the positive shift of attitude,
providing mental clarity, an improved response
to stress, and the awareness of the mind-body
connection


 Past limiting beliefs can be transformed into

positive changes for future personal growth


 Long daily mental workouts are not necessary, the

benefits of mental fitness can be experienced
from short and even sporadic episodes of mental
fitness


 Mindful Breathing develops attention and mental

clarity


 Forgiveness allows for personal growth and inner

peace

 References
  Cusack, S. (1997). The research and development of a mental fitness program for older adults. Retrieved June

10, 2010 from http://www.asaging.org/networks/learn/ol-053.html

 Dacher, E. S. (2006). Integral Health: The path to human flourishing. Laguna Beach, CA: Basic Health

Publications, Inc.

 Schlitz, M., Amorok, T., & Micozzi, M. (2005). Consciousness & healing: Integral approaches to mind-body

medicine. St. Louis: Elsevier Churchill Livingstone.

 Sommerschield, H. (2008). Brain research shows why it’s so hard to get free from the past. Retrieved June 10,

2010 from http://www.northstarmentalfitnessblog.com/2008/03/brain-research.html

 University of Oregon. (2007). Body-mind meditation boosts performance, reduces stress. Science Daily.

Retrieved June 10, 2010, from http://www.sciencedaily.com/releases/2007/10/071008193437.htm

 VanScoy, H. (n.d.). Unraveling the biology of emotions. Retrieved June 10, 2010 from

http://psychcentral.com/lib/2006/unraveling-the-biology-of-emotions/all/1/

 Webb, T. (n.d.). Break up your day and become more productive. Retrieved June 10, 2010 from

http://thementalfitnesscenter.com/breakupyourday.html

 Webb, T. (n.d.). How to improve your mood and health with deep breathing exercises. Retrieved June 10, 2010

from http://thementalfitnesscenter.com/deepbreathing.html