EXSC 410: Exam 2

What is the WHO's definition of wellness?

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

What are the four religious approaches to control?

- 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 and effecting the outcome. - Collaborative: person recognizes that God has given them certain resources and abilities and expects them to use these resources, but they recognize that they need help from a higher power. - Deferring: giving up control and turning over your burdens to something that you trust will aid in the outcome - Pleading: individual begs God to resolve the situation

What should proper venting result in?

- restores a sense of control -directing the venting toward the provocation. - leads to a change in behavior of the person causing your anger or a personal resolution to change

What is the Exposure Model?

-Confront the fear and you'll defeat it. Expose and not run away

What is the time management matrix?

1- Urgent, Important 2- Not Urgent, Important 3- Urgent, Not important 4- Not Urgent, Not important You put your to-do list items into different quadrants.

What does successful time management include?

1. Create goals to help meet you values 2. Set priorities based on those goals 3. Plan out time to meet priorities

What are ways to de-escalate the anger emotion?

1. Find Safety 2. Take time out 3. Relax 4. laugh 5. solve a problem

What are different objects of focus in restrictive meditation?

1. Mantra- repeated word or thought 2. Visual Mantra- a visual object of focus or a picture 3. Nadam- a repeated sound 4. Mandala- a geometric figure 5. Pranayama- the breath 6. Tactile- repeated touch (i.e. prayer beads)

What are the 4 steps of anger inoculation?

1. Relaxation - Important for immediate relief of symptoms - reduce SNS tone before and during the practice 2. Coping Thoughts - what you say to yourself to counteract negative thinking. 3. Anger Inoculation - Come up with situations that made you angry and rate them from 1-100 - Mild to Moderate is less than 70 + Relax, visualize angry situation, relax again with coping thoughts, repeat with 2nd situation, repeat a couple of days later. 4. Real-life Coping - anticipate and prepare - unscheduled

What 5 steps lead to effective goals?

1. Seek divine help 2. Have clearly defined values so that we start with the end in mind 3. Write down your goals 4. Be SMART in goal writing 5. Frequently review your goals

What are the five qualities of spiritual health?

1. Sense of peace, meaning, and purpose of life 2. Faith in God or a higher power 3. A feeling of connectedness to others (life's puzzle) 4. Compassion for others 5. Participation in religious behaviors/ Spiritual rituals

What are the different leg positions?

1. Sitting comfortably: hips a little higher than knees with stable erect spine. 2. Seiza position: kneeling 3. Burmese position: less stable than lotus position but easier for beginners. place both feet on floor in front of one another in cross legged position 4. Ardha Padmasana (half lotus): only the right leg is place on top of the thigh with the sole facing up and the heel close to the abdomen. left leg is tucked under the right leg with sole touching right thigh. 5. Padmasana (Vajra) or lotus position: cross-legged both heels place on opposite thigh with sole facing up and heel close to abdomen. knees in contact with ground

What are the 5 qualities of spiritual wellness?

1. a sense of peace, meaning, and purpose of life 2. faith and hope 3. a feeling of connectedness to others 4. compassion for others 5. participation in religious behavior and spiritual rituals

What is the script for change?

1. arrange a time and place for the conversation 2. define/describe the problem 3. Describe your feelings "I" statements 4. Request: express what you want 5. Reinforce: what is the consequence of doing it?

How can you overcome procrastination?

1. create your own deadlines 2. schedule your tasks. 3. Use a timer 4. Do the biggest project first 5. get something done on your to-do list 6. Stop staring and start doing 7. Use the two-minute rule 8. Break down projects 9. Eliminate Distractions

How do you break down a project or task?

1. identify the project 2. get a pad of sticky notes 3. brainstorm all the steps that it will take to complete the project. 4. write each step on a sticky note 5. organize the sticky notes 6. start on sticky note one and work to the last sticky note

What are the three steps in building a personal values statement?

1. identifying your values. 2. prioritizing your values 3. writing a clarifying paragraph about your values.

What are the three parts of emotional literacy?

1. it is acceptable to feel an emotion. 2. it is acceptable to safely express the emotion 3. there are ways to effectively control the expression of the emotion

When safety in a conversation is at risk what do you do?

1. step out of content (conversation) 2. determine what is making people feel unsafe 3. rebuild safety

What is restrictive meditation

=concentrative or stabilizing requires focusing on a single thought; there is power in repetition

What is faith?

A belief without proof A belief in or commitment to something or someone seen or unseen that helps a person realize a purpose

What is the ABC method?

A-priority activities are 1. supports specific long-term goals 2. you must do this task 3. urgent and important 4. serious consequences if not done B-priority activities are 1. important but doesn't have urgency 2. tasks that you should do. 3. no deadline 4. don't do B-priority if all A-priority things aren't done C-priority activities are 1. nice to do but not really important 2. consequences of not getting tasks done

What is the Pareto Principle?

Also known as 80-20 rule: 80% of the effects com from 20% of the causes.

What are the stress emotions that govern the fight-or-flight response?

Anger and Fear

What are Instrumental values?

Consist primarily of personal characteristics and character roles are a way of living and allow you to arrive at your terminal values.

What is content and process?

Content is what you say and process is how you say it.

What are the four theories of religiosity?

Control Theory Hardiness Theory Support Theory Placebo Theory

What is Suckers Choice?

Either/or mentality

What are values?

Enduring belief that a specific mode of conduct or end-state of existence is personally or socially preferable to an opposite or converse mode of conduct or end-state of existence. -A principle, standard, or quality considered worthwhile or desirable. -something worth pursuit

What do Buddhists view the cause of suffering to be?

Greed and Hatred

What are the anecdotes or riddles used in contemplative meditation called?

Koan- defy rational answers - object of the koan is to contemplate a story or question to come to enlightenment

What do you do if you get distracted while meditating?

Observe the thoughts without getting emotionally involved and gently redirect your thoughts back to your mental device. remind yourself why you are meditating check your posture reduce light in the room

What are the four types of incorrect anger management styles?

Passive: 1. Somatizers 2. Self-punishers Active: 1. Exploders 2. Underhanders

What is placebo theory?

People who believe that something will help them often report that it does.

What is major pitfall of time management?

Procrastination

What are SMART goals?

Specific (who, what, where, when, why) Measurable- can track it Achievable- aligns with your skills Realistic- challenges but doable Time Bound- time frame and finish date.

What are the two types of exposure? and What are the two rates of exposure?

Types- In vivo: in person Imaginal: in the head Rates- Gradual: Flooding:

What does STATE mean?

What to do: Share your facts- "I've noticed that..." Tell your story- "I'm beginning to think that..." Ask for others' paths- "Am I off here?" How you should do it: Talk tentatively Encourage testing

What is hatred?

What we feel toward things that we do not want and think that having them would make us less happy. Things we do not enjoy and do not want to experience.

What does STATE stand for?

What: Share your facts "I've noticed that" Tell your story "I am beginning to think that" Ask for others' paths "Am I off here?" How: Talk tentatively Encourage testing

What is spirituality?

a process, a journey, and the essence of life a connectedness with a higher power and those around us

What is a goal?

a result that a person envisions, plans out, and commits to accomplish. Goals give life direction

What is assertiveness training?

a step-by-step process that allows you to become more familiar with and apply an assertive communication style

What is religiosity?

adherence to a particular religion or set of beliefs.

What is Anger Inoculation?

artificially inducing immunity to anger by exposure to small amounts of situations that could result in anger

What is mindfulness?

awareness with equanimity paying attention to purpose without judgment, or with acceptance. being actively engaged in the moment and accepting situation as it is

Once calmed down, what is the next step?

become comfortable with your feelings

What does gom mean?

become familiar, familiarizing, habituating

What is the first step in anger management?

calm down

What is a Self-punisher?

channels anger into guilt. feelings that I shouldn't be angry or I am not a good person

What are the most common models for treating anxiety?

cognitive, acceptance, and exposure model

What are characteristics of meditation?

concentration, awareness of the moment in your present experience, and a non-judgmental passive attitude

What is the exposure model?

expose yourself to stressor that produces anxiety and then wait until those anxious feelings subside and you habituate.

What is an exploder?

expresses anger in a hostile way

What are the two rates of exposure?

flooding or gradual

What is mind control?

force yourself to focus on something or think in a certain way.

What is meditation?

formal practice of mindfulness complete and total honesty with oneself and complete absence of delusions becoming familiar with positive thinking, habits, and emotions

What is an under-hander?

gets back at somebody without them knowing that you are getting back at them.

What is the Tibetan word for meditation?

gom

What is assertiveness about?

helping meet the needs of both individuals in the conversation

What is emotional literacy?

helps us recognize how we deal with anger and allows us to start to think about more appropriate ways of expressing this powerful emotion.

What is a Somatizer?

hold their feelings inside and do not express them. playing the role of a martyr

What does talk tentatively mean?

how you approach the conversation.

What is the two minute rule?

if the task will take less than two minutes to do and it's important, then do it now

What is the cognitive model?

if you can change the way you think you can change the way you feel.

What are the two types of exposure?

in vivo- occurring within a natural setting imaginal- uses imagery or imagination

What is the placebo theory?

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

How is effective anger management done?

learning how to outthink your anger

What does the 7 point posture body position include?

legs, arms, back, head, eyes, jaw, and tongue

How should the arms be placed in meditation?

loose in lap with right hand on top of left hand with both hands slightly cupped; thumbs meet to form a triangle just below belly button

What is the hierarchy of needs?

means of describing innate human needs.

What is equanimity?

mental calmness, composure and evenness of temper

What is the Niagara Syndrome?

people who don't make decisions ahead of time they just go with with the flow and then say oh no when they are about to fall off the waterfall but it is to late.

What are the innate human needs in order of foundational to self-actualization?

physiological, security- safety, social needs- love and belonging, Esteem needs- self worth, self-actualization- self aware personal growth

Define Time Management

process of consciously planning and exercising control over when and how much time is allocated to specific activities with specific emphasis on improving productivity, efficacy, and effectiveness

What are the many faces of anger?

rage, hostility, frustration, jealousy, prejudice, resentment, guilt, and impatience

What is the acceptance model?

rather than tense up and fight against anxiety it is more effective to accept the thoughts and feelings

Where does anger cause the blood to shift?

shift in blood flow in the brain from the prefrontal cortex to the limbic are

What are the seven aspects to an individual's wellness?

social, environmental, financial, physical, intellectual, emotional, and spiritual

What is nine-round breathing?

the first three round of breathing include breathing in through the right nostril and out through the left. the next three rounds involve breathing through left nostril and out through the right. final three involve breathing in through both nostrils and out through both.

What is time?

the point or period at which things occur

What is greed?

things that we want or that we think will make us happy. Anything that we cling to because we think that it has something inherent that will make us happy.

What are important activities?

those that are globally aligned with your values and goals

What is the support theory?

those who are more spiritual better understand their connectedness to others and thus experience greater social support

What is the Hardiness Theory?

three C's- control, commitment, and challenge.

What are urgent activities?

time bound or have a deadline

What is one of the overarching goals of Buddhism?

to alleviate suffering (suffering is the stress)

What are reasons people get angry?

violation of expectations violate a rule don't get what we want

What is the control theory?

when someone feels a degree of control over a stressor, a person's health is less affected by that stress. - Primary Control: people exercise control by changing the situation. this means of exercising control is problem-focused. - Secondary Control: attempts to change, or control themselves. emotion focused.

What is contemplative or analytical meditation?

you allow your mind to contemplate a specific question or concept objects of focus: an unanswerable question, paradoxical anecdotes, or riddles