In the WebMD article titled “Getting Motivated to Start a Workout Program,” UW-Green Bay Chair of M.S. Sport, Exercise, and Performance Psychology Alan Chu is quoted on how to make realistic plans, focus on fun, “fake it until you make it,” and find workout buddies to stay motivated. In order to sustain the motivation, we can tell ourselves we “get to” or “want to” rather than “have to” exercise. These evidence-based strategies apply to not only exercise settings but also other areas of our lives.
UW-Green Bay faculty, staff and students can participate in a free, six-week transformation challenge. You don’t have to be a Y member, you don’t need to transform inside the Y, it can all be done virtually or on your own with a walk, or workout of the day.
Sign-up for the RESET Challenge and the YMCA will deliver emails, inspiring video content and help participants to support each other through social media. The end goal… move at minimum of 30 minutes/day, 5 days/week. Each of the six weeks has a theme RESET, REFRESH, RECONNECT, REPLAY, REINVEST, RESTORE. It’s about more than physical fitness, but movement is the base component.
UW-Green Bay Prof. Ryan Martin (Psychology) is going to kick us off to launch the RESET COMMUNITY challenge with a video about emotions and anger, and refocusing your anger (politics, covid, general unrest) for good.
The end goal is to engage 2,000 people in the six-week challenge that begins Feb. 1, 2021. Across the country there will be 10s of thousands of people doing the same challenge during the same time.
See the reset-challenge website for more details, including:
-link to RESET sign up form
-six week tracker calendar
-word of the day workout guide
We talk with a UW-Green Bay psychology professor Ryan Martin about his new book on anger, and how it can be used for positive change. We also talk a bit about how race and gender shape society’s perceptions of who is allowed to get angry.
Here’s how to stick to those new year’s resolutions, and change your life for the better. Sometimes it can feel harder to start and stick to good habits than to break bad ones. But establishing good practices and taking the initiative to improve your life, one small daily habit at a time, can lead to profound long-term changes and a deep sense of satisfaction, especially in this day and age, living in such extraordinary times under unpredictable circumstances. In light of the new year, and all those new year’s resolutions on your calendar, Tatler talked to top psychologists, behavioral experts, and life coaches to find out exactly how you can go about cultivating and adhering to good habits. Here’s their expert advice.Related: How to start a morning routine, 15 expert tipsSet smart goals and tell people about them.
“When we set goals that are specific, measurable, achievable, relevant, and timely, we are more likely to get rid of bad habits and establish better ones,” says Dr Alan Chu, assistant professor and chair of the sport, exercise, and performance psychology program at the University of Wisconsin–Green Bay. “For instance, instead of saying ‘I will use less social media,’ say ‘I will use social media on weekdays only between 6 and 8 p.m. for 20 minutes at the most.’ These SMART goals should progress gradually, meaning that people should not set goals to do things that are completely opposite to what they do right away, e.g. run three miles every day after having never run in the past five years. Research has shown that writing our goals down, posting them physically, e.g. on a fridge or desk, or telling friends and family about them help increase accountability and the likelihood of sticking with better habits.”
It took an us against them mentality fueled by decades of online chatter, a deep mistrust of others and widely repeated false claims of voter fraud to spark the violent riots Wednesday at the U.S. Capitol.It will take an all-out effort to rebuild some of that trust and needs to start by leaders telling a shared truth about the elections, according to two Wisconsin experts in anger and government.The riots, which left five people dead including a U.S. Capitol police officer, might become a turning point for that change, said Arnold Shober, professor of government at Lawrence University in Appleton.
Ryan Martin has been watching that lack of faith develop for two decades since he began to study online anger. Martin is a psychology professor at the University of Wisconsin-Green Bay who has studied anger for over 20 years.
He noticed that two topics “bring out the worst in people.”
One was sports. The other was politics.
The most significant reason for that, Martin said, is both sports and politics tend to push people so far toward opposing sides that they begin to see each other as actual enemies.
GREEN BAY (WLUK)—It seems these days that everyone is angry. Angry about politics. About racial injustice. About the pandemic. But a local researcher says there are ways you can harness that anger for good. UW-Green Bay Professor Ryan Martin (psychology) has a new book out on the topic: “Why We Get Mad: How to Use Your Anger for Positive Change.” Martin appeared on Good Day Wisconsin to talk about why people are so angry and what we can do to cope with that anger.Martin offers more resources for healthy anger management on his website www.alltheragescience.com.
UW-Green Bay Associate Dean of the College of Arts, Humanities and Social Sciences, and Professor of Psychology Ryan Martin will launch his new book, “Why We Get Mad: How to Use Your Anger for Positive Change.” The two, free, live, virtual events will be via Facebook:
Jan 12, 7 p.m. (CST)
Jan 14, Noon (CST)
He will also be featured with host Lisa Malak on Local 5, WFRV-TV, Live at about 9:30 a.m. on Jan. 15, 2021.
Both provide the same content and format but the noon launch is to accommodate a UK audience. Look for Martin on WPR’s Central Time at 3:30 p.m. on Jan. 12. Find out more about the book on a previous post.
Here’s a little advice that UW-Green Bay Prof. Ryan Martin shared with Psychology Today, recently:
New Year’s Day is synonymous with self-improvement and new beginnings. People use it as a jumping-off point to embrace healthier diets, new workout programs, and other lifestyle changes. Those changes, though, shouldn’t be limited to just your physical health. You can and should embrace changes to impact your emotional and psychological well-being, too. In fact, given the interplay between our physical and emotional health, those attempts to improve our psychological well-being will likely go a long way toward helping with our physical health goals. With that in mind, and because I study anger, here are five New Year’s Resolutions you should embrace if you are looking to experience healthier anger.
1. Take care of yourself physically. Your anger is likely more of a problem when you are tired, hungry, stressed, or in an otherwise unpleasant mood. While we can’t always prevent those negative moods, we can take steps to minimize how often we find ourselves in them by taking care of ourselves. Make sure you are getting a good night’s sleep, eating healthy meals regularly, and getting frequent exercise. Taking time to take care of yourself will help minimize how angry you get when you experience those routine frustrations.
2. Think about the provocations you invite into your life. While some frustrations might just happen to us, there are others that we actively invite into our lives. Sometimes that is OK—maybe even good for us—but sometimes it becomes unnecessary. Maybe you don’t need to see your politically polar-opposite cousin’s Facebook posts? Maybe watching the football game you get so angry about isn’t necessary? Maybe you can leave a few minutes earlier for work each morning to avoid traffic and feeling rushed? While it wouldn’t be healthy to try to avoid every provocation out there, we don’t need to actively seek out frustrations, either. Try to decide which provocations are worthwhile and which ones you can skip.
3. Learn how to decrease your anger in the moment. When you do get angry, make an effort to decrease that feeling in the moment so it doesn’t get out of hand (even though anger is a healthy emotion, it can be unhealthy when extreme or long-lasting). You can do this by taking time to breathe deeply, by visualizing a pleasant experience or a positive outcome, or by using some other relaxation method. Even slowly counting to 10 can help you decrease that unwanted anger so you can move on.
4. Think about your thoughts. There are several types of thoughts that tend to exacerbate how angry you get in the moment. For some, the problem is that they catastrophize (i.e., they blow things out of proportion with thoughts like “This is going to ruin my entire day”). For others, it’s that they make unreasonable demands of people in their life with thoughts like “They should drop what they are doing to help me right now”). These thoughts (you can take a survey to learn more about yours) can make already unpleasant situations feel far worse to us. At the same time, though, we are able to investigate our thoughts and catch ourselves when we catastrophize, label, or blame people in unreasonable and unhealthy ways. Doing so will often serve to decrease unwanted or unhealthy anger.
5. Consider how you express your anger. Not only is it OK to be angry sometimes, it’s actually good for you in that your anger can serve as fuel that energizes you to confront injustice and to solve problems in your life. The key, of course, is how you express it. A healthy approach to dealing with anger is to find ways to channel that anger into positive prosocial solutions. For instance, problem-solving, protesting, writing poetry or literature, and creating music or other forms of art can all serve as healthy and positive outlets for expressing anger.
One of the things we do when we get angry is assign blame. When something negative happens to us, we make a decision about who is responsible and why they did what they did. In fact, misattributing causation is associated with anger.How, though, do we handle things when there is no obvious culprit? What do we do when there’s really no one to blame (i.e., bad weather, illness)? Or, what if we’re the ones to blame?
…What should we do in these circumstances? First, it’s okay to acknowledge that sometimes bad things happen without a particular responsible party. Second, try to adjust your focus from finding the offender to finding the solution. Part of the reason we look for the offender is that we don’t like it when things feel out of control. Focusing on a solution is a way of taking back some of that control.
Ideally, game officials would worry about what is happening on the field: holding penalties, offside calls and determining whether a basketball play was a block or charge.However, that is not the referees’ reality. They are being called out by coaches on the sidelines, and fans are relentless while judging calls from over 100 feet away.The average age of an official in Georgia is 57 years old, and the average goes up every year with younger people leaving the profession.
Listen to the expert …
Ryan Martin is a psychology professor at the University of Wisconsin-Green Bay and has published multiple articles and led TED Talks about anger.
He believes the reason fans lash out at officials is because it is the closest they can get to being on the field.
“I think, and this part can be a little sad, they have as much invested in the game as their kids do,” Martin said. “Seeing their son or daughter win or lose is an extension of them. Because they have so much invested in it and they are on the sidelines powerless, maybe trying to intervene that way is a mechanism. They think since I can’t do anything from over here, I can at least yell.”
Martin said fan behavior changes with the success of the team or organization. Everyone affiliated or connected to a group feels like they are part of it because of the time spent with it.