EXSC 410 Stress Management Final Bailey

Marvin J. Ashton said

"True Happiness is not made in getting something. True Happiness is becoming something. This can be done by being committed to lofty goals"

Ways to learn fear

fears are learned from repeated exposure. These exposures can be direct or indirect. Direct exposure is when you experience the stressor firsthand, or personally. Indirect exposure is when you become acquainted with the stressor through the experiences of someone else.

Rule of thumb for college dept

for every dollar you borrow for an education you will roughly have to pay back $1.40, but to pay this back you'll have to earn roughly $2.00(two-for-one ratio) Example: If you borrow $7000 for an education you will roughly have to pay back how much? $14,000

Goals should be a ....

reflection of your values

Definition of Wellness:

" a state of complete physical, mental, and social well-being, and not merely the absence of disease or infirmity."

4: Compassion for Others

"To Suffer Together" Compassion is the emotional desire of an individual to help alleviate someone's suffering. Compassion, on the other hand, includes empathy but couples this emotion with the strong desire to help.

Are fears and needs connected?

Almost anything can elicit fear; however fears are elicited (stronger) when some basic human need is threatened The more basic the need, the stronger the fear tends to be.

Debt for College Education Example

After graduation, your income is $30,000 per year This means that you make $2,500 per month ($30,000/12 = $2,500) 6% of $2,500 is $150 This means that the monthly payment on your loan should not exceed $150

Formally Defining Values

Allows you to have a more clear direction that results in a greater sense of control

What Two Emotions keep us from Forgiving?

Anger & Fear We chose the path of stress by not forgiving Replaying hurtful memories or holding a grudge results in increased muscle tension, heart rate, blood pressure, and sweating.

Cognitive Model

Cognitive behavioral therapy is an important tool for combating anxiety, because you tend to feel the way you think. Pessimistic self-talk is at the root of anxious feelings. If you can change the way you think, you can change the way you feel. Using cognitive restructuring to change the way you think discourages depression and chronic anxiety by reducing the prevalence of distorted thoughts.

Theories that explain why Spiritual Wellness influences overall wellness and stress.

Control Theory Hardiness Theory Support Theory Placebo Theory

Hardiness Theory

Control, Commitment, Challenge

Treating anxiety problem: Karen gets severe test anxiety. As she gets to the Testing Center she starts to feel those uncomfortable feelings. As she notices these feelings she reminds herself that these are normal and that feeling this way is okay. She then sits down with her test and calmly waits until the anxious feelings go away. During this time she does some deep breathing and tells herself that the feelings are normal, she is able to do well on the test, things will work out, and she is prepared enough to do well on the test. What techniques for overcoming anxiety are being used by Karen? (Identify Three)

Exposure, Acceptance, Relaxation

2: Faith and Hope

Faith is defined as "a belief in something for which there is no proof," Faith helps to enhance feelings of safety by either exercising control or giving it up. There is peace and safety in being able to give something up, especially if it is already out of your control, to someone or something that you trust. Attitudes of patience, persistence, and courage help to foster hope.

Describe Fear

Fear is a healthy stress emotion It is a valid perception of present danger It allows us to know that something is wrong and moves us towards action (flight) Flee, Freeze, Anxiety

Hypothalamus in regards to Carbohydrates!

Feel less hungry (satiation) but the sympathetic nervous system is activated - to increase energy expenditure and thus help to maintain body weight → elevated mood and ability to concentrate

Fixed vs Variable expenses

Fixed expenses are expenses those you don't directly control. Fixed expenses are expenses those you don't directly control Variable expenses are the expenses over which you have control. Variable expenses include things like food (to a degree), entertainment, fuel, clothing, magazine subscriptions, phone plans, and cable TV

Good examples of SMART goals

Good: Run 1 mile in less than 8 minutes by June 5, 2017 Save $1,500 before Christmas

Reactive Hypoglycemia

Happens when you eat large amounts of high carbohydrate or high glycemic index foods.

When is it OK to go into debt?

Home car education

Gordon B. Hinckley Said

I urge you to be modest in your expenditures; discipline yourselves in your purchases to avoid debt to the extent possible. Pay off debt as quickly as you can, and free yourselves from bondage. . . .

Types of Exposure

In vivo means occurring within a natural setting. the exposure is real. For example, if you are trying to overcome a fear of spiders, you would expose yourself to actual spiders Imaginal exposure therapy uses imagery, or your imagination, to expose yourself to the stressor(less powerful) Flooding is jumping into the exposure Gradual exposure therapy, on the other hand, is a process of slowly exposing yourself to greater amounts of the stressor(less powerful, but safer)

Terminal vs Instrumental Values

Instrumental values: primarily personal characteristics and character traits. Values that allow you to arrive at your terminal values Ex: cheerful, clean, courageous, forgiving, etc Terminal values: outcome/ destination/ achievement values. What you become or where you'll be. Ex: happiness, wisdom, salvation, freedom, true friendship, etc.

Spirituality

It is a connectedness with this power and those around us. Spirituality helps us to understand the purpose and meaning of our existence; it helps us define the values we hold most dear. Helps us manage our stress.

Forgiveness

It is exercising our free will to let go of bitterness, resentment, ill will, or any other negative feeling we are harboring toward someone or something. Not forgiving harms us more than others

Religiosity

Its an adherence to a particular religion or set of beliefs. While the purpose of religion is to assist in increasing spirituality, you can be a religious person without being spiritual.

1: a Sense of Peace, Meaning, and Purpose of Life

Knowing your path in life helps to foster a sense of peace. Understanding life's purpose results in spiritual growth. This understanding increases feelings of control in your life.

Pareto Principle

Known as the 80-20 rule. If we identify the activities that give us most of our results and successfully prioritize and complete them, we will be successful.

Debt for College Education

Limit the liability to less than 6% of your starting monthly salary. TABLE 13.1(60,000) Example- if you make 60,000, with an interest at 6% your college debt should be limited to 27,300 and your monthly payment should be $300

Multitasking

MYTH Not only is multitasking difficult to do and do well, but there is an actual psychological cost multitasking is stressful and not effective.

Abraham Maslow's Hierarchy of Needs

Maslow proposed the hierarchy of needs as a means of describing the innate human needs in order of priority that leads to self-actualization. People who achieve self-actualization have optimal psychological health and functioning. Maslow theorized that people enjoy optimal happiness and life experiences more frequently when they are in harmony with themselves and their surroundings. The human needs, in order of foundational to self-actualization, are physiological, safety, love or belonging, self-esteem, and self-actualization.

Law of 72

Means of calculating how long it will take to double invested money at a given rate of return. You divide 72 by your interest rate and that gives you roughly the number of years it will take for your investment to double.

Root Cause of Financial Stress

Mistaken views of what money is and we cling to these delusions. Not that we do not have enough money.

Opportunity Cost

Opportunity cost is the cost, or value, of any activity measured in terms of the value of the best alternative that is not chosen, or in other words, the one that is forgone. The opportunity cost of a choice is what you gave up to get it. Whether you know it or not, every choice has a value. When you make a decision to buy one thing and not another, or to do one thing and not another, you are saying that this option has more value to you. It does not mean that the other option did not have value; it just means that the one that you chose had more value to you.

Time Management Matrix

Organizing your to do list. Lists are great to keep everything that you have to do in one spot which reduces the mental energy needed to remember everything. However, a to-do list, by itself, lacks one of the most important principles of time management, and that is direction

Physiology and Compassion

Our heart rate slows down, we release Oxycontin Regions of our brain that are related to empathy, care-giving, and pleasure become highly active Compassion training lowers stress hormones and increases immune function.

Four Key Principles related to Personal Finances and our Christian Lives

Ownership: Everything we have is God's Stewardship: we are stewards over all that God has blessed us with Agency: the gift of choice is one of God's greatest blessings Accountability: we will be held accountable for choices we make, including our financial choices.

Hardest part of financial management

Perhaps the most difficult part of financial management is sacrifice.

Give a description and examples of each need

Physiological: These needs are those that are basic to survival. Most important. Must be met first. Ex. sex, food, sleep etc. Safety: Safety needs include security, order, and stability. In the absence of security, people may experience post-traumatic stress disorder Love/Belonging: This level of needs represents psychological needs. Ex. need for friendship, family relationships, and sexual intimacy. In the absence of love and belonging, many people become susceptible to loneliness, social anxiety, drug abuse, and clinical depression. Self-esteem: It is important to be recognized and accepted by others. Ex. self-worth, accomplishments Self-actualization: This need represents the desire of the individual to achieve their full potential. All previous needs must be mastered and met

Types of Control

Primary control is a means by which people exercise control by changing the situation. Ex. If I have a roommate who is eating my pizza without asking, taking primary control would be doing something to change the situation so that he is not eating my pizza. This could be directly talking to him, putting a note on the pizza telling him to stop, hiding the pizza, and so on Secondary control attempts to change, or control, themselves. you would attempt to change the thoughts, and thus emotions, within yourself. Ex. He probably needed it more than I did," or "It's just pizza, and it's not worth damaging the relationship."

Quadrants for Time management Matrix

Quadrants 1: urgent and important - should be put in your schedule first. Because of the time-bound nature of these times, they require your immediate attention. Make sure you do 1 then 2, then 3 then if you still have time you can do 4 Quadrant 4 is usually done because you are procrastinating doing something.

Rational vs Irrational Fears

Rational fears are produced from actual events that are threatening and require you to act for survival. Irrational fears are those that are useless because they come from imagined, exaggerated, or distorted thinking

3: a Feeling of Connectedness to Others

Receiving social support helps to minimize the impact of tough times and giving social support activates reward centers in our brain, improving our mood, sense of well-being, and feelings of worth.

Relaxation for Treating Anxiety

Relaxation helps to reduce the stress response and since the physiological response alters emotions (James Lange theory of emotion) it reduces the level of anxiety as you attempt to overcome these feelings.

Acceptance Model

Running away reinforces the anxiety, since removing yourself from the stressor makes you feel better. Rather than deal with the problem, we try to avoid the situation, which also reinforces the anxiety. Learn to say to yourself "So what if I'm anxious? This is normal. Anxiety is normal." In fact, if you can learn to embrace these feelings and emotions, you will find anxiety loses power over you.

Ways to overcome procrastination

Schedule your tasks Use a timer Get something done on your to-do list Use the two-minute rule

Different Religious approaches to Control, according to Paragment

Self-directed: you acknowledge God and that He has provided resources and talents for you to use but that you, as an individual, are responsible for using these resources. Collaborative: person sees that God has given them certain resources and abilities and expects them to use these resources, but they also recognize that they need help from a higher power. Deferring: giving up control. In other words you give up control and turn over your burden to something that you trust will aid in the outcome Pleading: the individual begs God to resolve the situation

SMART Goals

Specific and clear - your goal needs to be specific to the outcome that you want. who, what, when, why. Measurable - track it and identify if it has been completed. Achievable - aligns with skills, attitudes, and interests. Goals that are too hard can be frustrating and interfere with your progress. Realistic - should still challenge you. Get out of your comfort zone and work. Time Bound - specific time frame to be completed. Without a finish date you can never assess whether the goal is accomplished or not.

7 Parts of Individual Wellness

Spiritual Emotional Financial Physical Intellectual Environmental Social They all overlap

Three Steps to Successful Time Management

Step One: Create Goals to help met your values Step Two: Set Priorities based on those goals Step Three: Plan out time to meet priorities

Sympathomimetics (Psudostressors)

Substance in food tat produces a stress like response - sympathomimetics Chemical substances that stimulate the sympathetic nervous system - Psudostressors Caffine- coffee, tea, chocolate

Support Theory

Support = important

Procrastination

The major pitfall of time management Thief of time Trivial or non-important tasks that take less cognitive energy Surfing the internet Playing video games Facebook Snapchat Many people feel like procrastination is their friend because they feel like they do their best work when they are up against a deadline People feel like they are doing their best work because they are getting stuff done.

Time Value of Money

The time value of money is the idea that money today is worth more than the same amount of money in the future due to its potential capacity to earn more money This concept assumes that you put your money to work

Writing a clarifying paragraph about your values

These are "I" messages on what you do to live the value and are written in present tense Things to Avoid: "I try..." "I will..."

What is the purpose for brick walls?

They let us show our dedication

Placebo Theory

This theory states that those individuals who are spiritually healthy will deal with stress better because of the effect that strong belief or faith has on their mind and body.

Religious vs Not Religious in regards to Health

Those who are religious have lower rates of depression and anxiety-related illness. Experience half of the average rate of health problems. Suicide rates of those who participate in religious observance are four times lower than those who do not.

Understand why personal statements are important.

To live purposefully and progress in a direction you find personally important. So we know how to spend our time and manage our limited resources So your actions can better match your thought/beliefs.

Who said "If there is meaning in life at all, then there must be meaning in suffering"

Viktor Frankl

Three points to remember about stress and nutrition

What we consume influences the physiology of the body The body's nutritional requirements change with prolonged stress Diet behaviors is a source of coping with stress - over and undernutrition.

Exposure Model

You expose yourself to the stressor that produces anxiety and then wait until those anxious feelings subside and you habituate. The more you expose yourself to what is producing anxiety, the more you become familiar with it and the more you learn that it is not dangerous. The more you confront the fear, you will defeat it.

5 aspects of spiritual wellness

a sense of peace, meaning, and purpose in life Faith & Hope A Feeling of connectedness to others Compassion for others Participation in religious behaviors and spiritual rituals

Empathy

ability to see events from another person's perspective and to feel their emotions.

Describe Anxiety

anxiety is a normal, healthy emotion that allows us to anticipate threats that may come up (future) and moves us to action to deal with those threats. Moderate levels of anxiety are adaptive and can even improve performance.