Among psychologists there is wide-ranging consensus about what our core needs consist of, some of which we have already explored. These have been variously listed as:
- belonging, relatedness, or connectedness;
- autonomy: a sense of control in one's life;
- mastery or competence;
- genuine self-esteem, not dependent on achievement, attainment, acquisition, or valuation by others;
- trust: a sense of having the personal and social resources needed to sustain one through life; and
- purpose, meaning, transcendence: knowing oneself as part of something larger than isolated, self-centered concerns, whether that something is overtly spiritual or simply universal/humanistic, or, given our evolutionary origins, Nature.
What, in our society, are the most widespread emotional triggers for stress? My own observations of self and others have led me to endorse fully what a review of the stress literature concluded, namely that "psychological factors such as uncertainty, conflict, lack of control, and lack of information are considered the most stressful stimuli and strongly activate the HPA axis.
Hangi tür kitapları seviyorsun?
🔎 Polisiye
💕 Romantik
🚀 Bilim Kurgu
🏰 Fantastik
📖 Klasik
🧠 Kişisel Gelişim
🏛️ Tarih
😱 Gerilim
Yabancı kaynaklarda öz düzenleme (self-regulation), öz denetim (self-control), öz disiplin (self-dicipline) gibi kelimelerin irade anlamında kullanıldığı görülmektedir. Bu kavramlar ise bazı araştırmacılara göre aynı anlama gelirken, bazı araştırmacılara göre ise aralarında bazı farklılıklar bu-unmaktadır. Şöyle ki; öz denetim uzun vadede kazanılacak ödüller için kısa vadeli hazların ertelenmesi olarak tanım-anırken, öz düzenleme en genel tanımı ile kişinin belirlediği hedefler doğrultusunda duygularını, düşüncelerini ve davranışlarını düzenleyebilmesidir. Öz disiplin ise cezbe-dici, kısa vadede keyif veren faktörlerin tuzağına düşmeden belirlenen hedefler doğrultusunda çaba göstermek olarak tanımlanmaktadır. İrade bütün bunları tek başına kapsayabilen çatı bir kavramdır.
The willpower miracle was physical exercise.
The long-term effects of exercise are even more impressive. It not only relieves ordinary, everyday stress, but it's as powerful an antidepressant as Prozac. Working out also enhances the biology of self-control by increasing baseline heart rate variability and training the brain.
Autonomic Nervous System
Studies also show that people with higher heart rate variability are better at ignoring distractions, delaying gratification, and dealing with stressful situations.
Anxiety, anger, depression, and loneliness are all associated with lower heart rate variability and less self-control.
Under stres - the sympathetic nervous system: fight or flee = high heart rate, low variability.
In calmness - the parasympathetic nervous system: self-control = low heart rate, high variability
Self-awareness and self-control
Without self-awareness, the self-control would be useless. You need to recognize when you are making a choice that requires willpower: otherwise, the brain always defaults to what is easiest.