exam 2- stress

How can you manage your time better? What are the steps you might take?

Analyze how you spend your time, set daily, weekly, monthly, yearly, and long-range goals, prioritize your goals and your activities (make ABC lists), prioritize (use ABC list), maximize rewards by organizing time, learn to say "no", delegate work that does not need personal attention, keep interruptions to a minimum

Time management techniques

Analyze how you spend your time, set daily, weekly, monthly, yearly, and long-range goals, prioritize your goals and your activities (make ABC lists), prioritize (use ABC list), maximize rewards by organizing time, learn to say "no", delegate work that does not need personal attention, keep interruptions to a minimum

What is one of the most significant stressors for college students?

Assuming domestic responsibility and becoming autonomous

By taking too many courses at once, can you actually learn less than you would with a lighter course load?

True

Communication by body posture often says as much as the spoken word.

True

The more life changes you experience, the more stress you will feel and the more likely it is that illness and disease will result.

True

Carrying excess body fat can increase the risk of which diseases?

Type 2 diabetes, heart disease, and some cancers

Is panic disorder more common in men or women?

Women

Can a person get so preoccupied with grades that they have no social life and their health deteriorates?

Yes

Does success commonly lead to improved self-esteem?

Yes

Should you adjust your life and environment to avoid anxiety-provoking stimuli?

Yes

Can social support protect against stress-related illness or disease?

Yes, including tangible support (money or borrowing items), emotional support (love or caring concern), and informational support (advice). These things can help prevent stressors in resulting in negative consequences

Resiliency

ability to identify and make use of strengths and assets; respond to challenges that help one grow as an individual

Aggressive behavior

acting in a way to get what one is entitled to, but at the expense of others' rights; examples= leaning forward, with glaring eyes, pointing finger at the other person, shouting, clenching fists, putting hands on hips and wagging the head

Assertive behavior

acting to satisfy one's own needs, but not at the expense of others' rights, helps resolve conflicts and communicate more effectively in response to verbal abuse; examples= using DESC formula when communicating, use your basic rights (saying "no", change your mind, take time to form a response, ask for assistance, ask for what you want, experience your feelings, have an opinion)

steps to resolve conflict

active/reflective listening, identify your position, explore alternative solutions

Consenting sex

agreement between participants to engage in sexual activity

Shyness

being afraid and worried of what others might think of oneself

Selective awareness

being selectively aware of the positive aspect of each solution; realize the good and bad side of each situation, deemphasize the disturbing features of a stressor, believe in your strengths and let go of weaknesses, "be your own best friend", and "take time to smell the roses"

Self efficacy

belief that one can be successful at doing something, helps in building self esteem

Measure of obesity

body mass index (BMI), waist circumference, and waist/height ratio

Roadblock

can change cognitive appraisal of the stress stimulus; examples= cognitive restructuring or medications can be used as roadblocks in initial stage, relaxation techniques, physical activity

Waist/hip ratio

circumference of waist to that of the hips, measures fat distribution which can lead to discoveries of overall health, ratios over 1 have been linked to heart disease and type 2 diabetes

Type A behavior

competitive drive, aggressiveness, impatience, time urgency, free-floating hostility, insecurity, hostility, and anger

Anorexia nervosa

eating disorder characterized by emaciation (relentless pursuit of thinness), unwillingness to maintain a normal or healthy weight, intense fear of gaining weight, and extremely disturbed eating behavior

Bulimia

eating disorder characterized by recurrent and frequent episodes of eating unusually large amounts of food(binge-eating), and feeling a lack of control over the eating

Benefits of humor

effective means of coping with stress by increasing cheerfulness, results in psychological and physiological changes leading to relaxation, helps in overcoming PTSD

Jealousy

fear of losing one's property, such as a lover, friend, status, or power

Emotional arousal

fear, anger, and insecurity

Panic disorder

feelings of terror that strikes people repeatedly without warning; symptoms: numb, sweaty, and weak

Acquaintance rape

forcible sexual intercourse between people who know each other

Nonassertive behavior

giving up what one is entitled to in order not to upset another person; examples= lack of eye contact, looking down or away, swaying and shifting of weight, whining and hesitancy when speaking

Unpleasant noises (above 80 DB)

heavy city traffic, motorcycle, stereo system at max level, concerts, ambulance siren, firecracker

Self esteem

how highly one regards oneself

Physiological arousal

increase in serum cholesterol, respiratory and heart rates, muscle tension, and blood pressure

Cognitive appraisal

interpretation of a stressor

Primary appraisal-

judging how much of a threat is involved, and how important the outcome is

Goal of stress management

not to completely eliminate stress, intervention at all phases of the stress theory model, attempts to perform within optimal levels of stress, practicing taking control and assuming responsibility rather than giving up control

Social phobia

overwhelming fear and excessive self-consciousness in everyday situations; a chronic fear of being watched by others and not performing well; example= fear of public speaking

Barriers of minority students

racism, style of conducting college classes due to cultural values, pressure to perform

Malnourished

referring to deficiencies, excesses or imbalances in a person's intake of energy and/or nutrients

Treatment of anorexia

restoring the person to a healthy weight, treating psychological issues, reducing or eliminating behaviors or thoughts that lead to disordered eating and preventing relapse

Hardiness

state of mind that includes commitment, control, and challenge

Eustress

stress that results in positive consequences, allows personal growth, encourages optimum performance; examples= training hard for a game, studying hard for an exam

Course overload

too many courses or difficult courses during a semester

Anxiety

unrealistic fear resulting in physiological arousal and behaviors to avoid or escape the anxiety-provoking stimulus

Interventions

used to diminish the stress of college for both younger and older students, can be at the levels of life situations, perception, emotional arousal, and physiological arousal; examples include attending stress-management workshops, learning to manage finances, making new friends by joining clubs and participating in activities, overcoming shyness by self-probing, and using selective awareness to focus on positive aspects of college

Intrapersonal

within the self or within one's mind

What effect does chronic stress have on the absorption of vitamins we take in our bodies?

Chronic stress depletes vitamins from bodies, especially B complex vitamins and vitamin C and decreases calcium absorption in the intestines (increases excretion of potassium, zinc, copper, and magnesium)

What is the purpose of the communication process?

Effectively communicate assertively while practicing active listening

How has modern advances impacted our ability to become emotionally intelligent?

Increased technology has decreased overall emotional intelligence (ability to identify, regulate and understand one's own emotions as well as others' and is important in developing and maintaining relationships) by decreasing overall human to human contact

What is the purpose of progressive relaxation and autogenic training?

Kick on the parasympathetic system and induce a natural relaxation response in the body by slowing heart rate, breathing rate, and lowering blood pressure.

What effects do diets high in saturated fats have on the body?

Leads to increased LDL "bad cholesterol" which increases risk of heart disease, certain cancers and stroke

Should all goals be equally important?

No, ABC lists help prioritize. A- must get done B- needs to be done but won't be too terrible if it doesn't get done C- activities that you'd like to do

Can being an optimist keep you healthy? Can being a pessimist contribute to your being unhealthy?

Optimism can keep people healthy, stress-free, and help cope with health issues and recovery from disease; humor often plays an important role in optimism. Pessimism can lead to poor health and higher stress.

With stress management, do you want to exercise control or give it up to others or the environment?

Take control and assume responsibility