Stress Management Exam 2
Yoga
Set of Hindu relaxation techniques. Cleanses the body and activated the nervous system, improves one's intelligence and sex life.
Type A behavior pattern
Set of behaviors associated with the development of coronary heart disease
Goals of selective awareness
Should selectively deemphasize the disturbing features of a stressor, should believe in the pair strengths and let go of their weaknesses
Forgiveness
Sincere intention not to seek revenge or avoid the transgressors and replacing negative emotions with positive emotions. Lowers anxiety, depression stress, and blood cholesterol
Religion
Social concept that involves beliefs, practices, and rituals related to the sacred. Believes in concept of life after death. Have better quality of life
Techno stress
Sour reaction to technology and how our lives are changing as a result. Technology eliminates personal downtime that makes a person feel overwhelmed and stressed
Volunteerism
Spiritual activity with numerous benefits: Development of a greater sense of civic responsibility Higher level of academic achievement Increase commitment to helping others and to promoting racial understanding Enhanced critical thinking and conflict resolution skills
Hardiness
State of mind that includes the 3 C's: commitment, control, challenge
Stress buffering theory
States that social support helps after a stressor is encountered to. Helps prevent that stressor from resulting in negative consequences
Stress and calcium
Stress interferes with calcium absorption in the intestine. Increased chance for osteoporosis
Selective awareness
Being selectively aware of the positive aspect of each situation. People should realize the good and bad sides of everythingc
Self efficiency
Belief that I can be successful at doing something
Co creator perception deficiency
Belief that people are in total control over events or have no control at all
Social support
Belonging, being accepted, loved, or neededt
Asanas
Body positions used during yoga prsctice
Humor and cancer
Body produces NK cells that attack cancer cells, body naturally produces them through humor
Personal efficacy
Successfully employing a strategy
Diaphragmatic breathing
Deep breathing that expands the belly rather than just the chest
Comprehensive stress management
-Includes intervention at all phases of the stress theory model -Several methods are used at each phase -Elimination of all stress is not recommended -Goal is to perform within optimal levels of stress
Reasons why communication fails
1. Because you don't hear it all or you don't hear it accurately 2. Whining 3. Inability to demonstrate an understanding of the person you are in conflict with 4. Stubborness
In order to experience anxiety, you must do all of these
1. Extreme amount of unrealistic fear 2. Changes physical things like heart rate as result of that fear 3. Seek to escape the situation
The five phases of the stress model
1. Life situation 2. Perceived as stressful 3. Emotional arousal 4. Physiological arousal 5. Consequences
Desirable body mass index
18.5 and 24.9
Quieting reflex (QR)
6 step relaxation technique that results in relaxation in seconds
Assertion theory
Based on the premise that every person has certain basic rights. People are taught that acting consistently with these rights is socially or morally unacceptable
Type B behavior pattern
Behavior that exhibits no free-floating hostility or sense of time urgency
Resiliency
Ability to identify and make use of strengths and assets. Respond to challenges that help one grow as an individual
Emotional intelligence
Accurately identify and understand ones own emotional reactions. Regulate ones emotions and use them to make good decisions and act effectively . Important in developing and maintaining relationships
Coleman's model of emotional intelligence (define more)
Accurately perceive emotions in oneself and other, use emotions to facilitate thinking, understand emotional meaning d
Aggressive
Acting in a way to get what one is entitled to, but at the expense of other's rights
Assertive
Acting to satisfy ones own needs, but not at the expense of other's rights
Interventions
Activities to prevent a stressor from resulting in negative consequences
Spiritual health
Adherence to religious doctrine. Ability to: discover and express one's purpose in life. Experience love, joy, peace, and fulfillment. Science and help others to achieve full potential
Patterns of behavior
Assertive, non assertive, sgressive
Type D behavior pattern
Associated with the development of and death from coronary heart disease. Characterized by negative emotion and inhibited self-expression. Hypochondriac
Type C behavior pattern
Associated with the development of cancer and is characterized by denial and suppression of emotions and pathological niceness
Outside efficiency
Availability of an effective strategy to manage a demand/threat
What does being unforgiving evoke?
Brain activity consistent with stress mangers aggression, stress-related hormonal secretions, increase in blood pressure. Negatively effects mental health
Effect of stress on vitamins
Chronic stress depleted vitamins from bodies, especially B complex vitamins and vitamin C
Perceptiond
Cognitive interpretations of people, things, and events within ones world
Nonverbal communication
Communication by body posture. People show appreciation, revulsion, and indifference with expressions and gestures. Individuals sexuality is communicated by the way they dress, walk, and stand
Spiritual disease
Condition in which people sure not true to their spiritual selves. Live a "life story" that is inconsistent with their beliefs and values
Hypoglycemia
Condition of low blood sugar preceded by elevated levels of blood sugar. Produces an intense stress response. Chronic stress burns out the beta cells resulting in reduced production of insulin.
Self efficiency
Confidence in the ability to manage a demand/threat
Test anxiety
Consists of worry and emotionality
Hassles
Daily negative interactions with the environment
secondary appraisal of stress
Determining whether resource needed to meet the demand are available . Do we have the study material? If you are given a pop quiz are you going to be prepared
American cancer association recommends
Eating five or more servings of a variety of vegetables and fruits daily, choosing whole grains over processed grains, limiting whole grains over processed grains. Limiting the intake of processed and red meats, carrying a limited amount of body fat
The four things social support can be
Emotional, financial, informational, advice
Verbal communication
Ensures that nonverbal and Mercator messages are consistent, plan time to talk, listen and paraphrase, use and instead of but
ABCDE technique
Examines irrational beliefs. A: activating agent, B: belief system, C: consequences, D: disputing irrational beliefs, E: effect
Tai Chi
Exercise and relaxation technique that originated in China about 300 years ago. Uses slow, dance like movements along with meditation and control of breathing
Informational support
Facts or advice
emotional arousal
Fear, anger, and insecurity
Panic disorder
Feelings of terror that strikes people repeatedly without warning
Tasks-oriented coping
Finding a better way to do the task. Understanding that original approach to a situation may of not of been the most effective way, stepping out of box
Electromyographic (EMG) biofeedback
Focuses on muscle tension, used for conditions such as cerebral palsy, muscle spasms, and tinnitus
Mindfukness
Focusing attention on the present moment to relax (focuses on what is and not what if and if only)
Attitude of gratitude
Focusing on things about which to be grateful
Pseudo stressors
Food substances that produce a stress response. Known as sympathomimetics. Stimulate the sympathetic response in which they stressor elicits a stress response. Caffeine.
DESC form
Formula for verbally expressive assertiveness consisting of: Description of the situation, expression of feelings, specification of preferred change, consequences of whether or not a change is made
Trait anxiety
General sense of snxiety
Non assertive
Giving up what one is entitled to in order not to upset another person
What should be in a balanced diet?
Grains (half whole, eat at least 3 oz. of whole grain), vegetables (eat more dark-green veggies and dry beans and peas 2 1/2 cups), fruits (preferably fresh or frozen 2 cups), milk (low-fat or fat free, 3 cups), meat and beans (low-fat or lean 5 1/2 oz.)
Characteristics of those with emotional intelligence
Have self awareness, great deal of teamwork, collaboration, service oriented, achievement motivation
Six step of autogenic training
Heaviness throughout the arms and legs, warmth throughout the arms and legs, sensations of warmth and heaviness in the heart, slow and cam breathing, sensations of warmth in the abdomen, sensations of coolness in the forehead
Factors essential to successful autogenic training
High motivation and cooperation, reasonable degree of self-direction and self-control, ability to maintain a body posture, reduction of external environmental stimuli
Self-esteem
How highly kind regards oneself
Humor and stress
Humor is an effective means of coping with stress. Increases cheerfulness.
How to increase self-esteem
Identify what needs to be improved, seeking honest feedback from friends, being open about ones thoughts and feelings
Foods to limit
If high in fat or added sugar, processed and fried foods, high-fat milk products, baked products and snack foods, drinks with high-fructose corn syrup
Imagery
Images of relaxing scenes to translate body relaxation into mind relaxing
Physiological arousal
Increase in serum cholesterol p, respiratory and heart rates, muscle tension, and blood pressure
Spirituality
Individuals define for themselves the rules, regulations, and responsibilities. To guide their behavior and by which they choose to live
Repetitive prayer
Induces a relaxation response
Specific phonia
Intense fear of a specific situation that is harmless
cognitive appraisal
Interpretation of a stressor. The way our body handles stress when it presents itself
Service-learning
Involves students who provide service on or off campus using the knowledge or skills they learn in class. Helps an individual to be supportive of stress-related national health objectives
Cognitive restructuring
Involves viewing an anxiety-provoking event as less threatening. Helps in the accurate assessment of a situation by measuring the consequences
Primary appraisal of stress
Judging how much of a threat is involved, and how important is the audience. If making sue you aced a test is a major concern, then it is going to be extremely stressful
Nonverbal body language
Lack of eye contact, looking down or away, swaying and shifting of weight, whining and hesitancy when speaking
Emotional support
Love or caring concern
emotion-focused coping
Managing one's feelings and/or accepting that the task is beyond one's talent
Thermal biofeedback
Measures temp. Used in the treatment of diabetes, Raynaud's disease, and high blood oressure
Tangible support
Money or the use of a car
Proper form
Moving the body to accomplish the task most effectively
Relaxing sounds
Natural sounds, white noise soothing music
FDA recommended salt intake
No more than 1800-2000
Noise and stress
Noise increases blood pressure, regard rate,and muscle tension. Stress responses develop at 85 decibels. Prolonged exposure to sounds about 90 decibels results in hearing loss
Ways to improve emotional intelligence
Observe how you react to people, look at your work environment, do a self-evaluation, examine how you react to stressful situations, take responsibility for your actions
Social phobia
Overwhelming fear and self-consciousness in everyday situations
Active listening
Paraphrasing the speakers words or feelings, called reflective listening
Social support theory
Participation in a church, synagogue, or other spiritual groups brings one in close contact with other people of similar mind. Sense of affiliation may help ease feelings of anger and anxiety
Placebo theory
People who believe that something will help them often report that it does
Internal locus of control
Per+emotion that one has maximum control over life events
Locus of control
Perception of the amount of personal control one has over the events in ones life
External locus of control
Perception that one has minimum control over life events, I die, I die
Pets and stress
Pets take the focus off one's concerns and worries, provide social support and entertainment, reduce stress
Prayer and health
Prayer is the most common form of complementary and alternative medicine
Social support
Presence of significant others with whom to discuss stressors
Most effect trading or skills to manage stress. Least effective
Prevention and source management. Relaxation and thought management
What are the two categories of appraisal?
Primary and secondary appraisal
Define primary and secondary control in the control theory
Primary: attempts to change a situation (intercessory prayer) Secondary: attempts to control oneself or one's emotional reactions (meditation, contemplative prayer, rituals)
Instant calming Sequence (ICS)
Recognizing signs of stress and responding immediately to them
Importance of spiritual health
Reduces stress and improves general health, Levi of emotional and spiritual health causes heart disease
Pranayamas
Regulates breathing techniques used in yoga
Autogenic training
Relaxation technique that involves imagining one's limbs to be heavy, warm, and tingling. Designed to help people better manage the stressors in their lives. Uses bodily sensations to first relax the body and the expand thus relaxed state to the mind by the imagery
Massage
Relaxation technique that manipulates muscular tense points in the body. A lot of different types out there
Basic principles of Tai Chi
Relaxation, separating yin and yang, keeping an erect back, total body movement
Spirituality and health
Religion and spirituality are used as interventions to improve health and alleviate stress
Aerobic prayer
Repeating prayer while jogging or walking
Double-blind studies
Research investigations in which neither the research subjects nor the data collectors are aware of who is in the control group and who is in the experimental group
Strss
Result of a demand that exceeds resources available to meet thst
Humor
Results in psychological and physiological changes leading to relaxation. Improves the health of the elderly and is used as a therapy.
Modification of Type A behavior
Rewarding type B and ignoring A, setting goals, listing behaviors to eliminate, separate needs and wants, slowing down
Healthy foods should be low in:
Saturated fats, trans fats (actually 0), cholesterol, sodium, sugar
Body scanning
Searching for relaxed body parts and transporting that sensation to the less relaxed areas
How to arrange for biofeedback training?
Searching for the availability of biofeedback equipment, volunteering as a subject in biofeedback equipment, volunteering as a subject in biofeedback research, using equipment at hospitals
Religious approaches to increase control
Self-directing, collaborative, deferring, pleading
Requirements for successful communicstion
Sender must be knowledgeable, trustworthy, and believable and familiar with the preferences of the receiver. Message must be credible and should include evidence. The medium should be effective.
Types of anxiety
Test anxiety, trait anxiety, state anxiety, panic disorder, social phobia, specific phobia
A, B, C, lists
Time management technique in which tasks are prioritized
How is cancer linked to eating?
Typically when there is more fat, there is more estrogen. Cancers s linked to high amounts of estrogen
Bracing
Unnecessary muscular contraction
Anxiety
Unrealistic fear. Results in physiological arousal and behaviors to avoid or escape the stimulus
Three types of breathing
Upper costal breathing (only expand upper 3rd portion of lungs, short shallow breaths) Middle costal breathing ( 2/3 of lungs, most common) Loser costal breathing (diaphragmatic, healthiest type)
Biofeedback
Use of electronic instruments to monitor and change subconscious activities. Helps people voluntarily control their bodily processes after gaining info about their body
Relaxing using biofeedback
Used as a training device to achieve control of one's physiological processes. Teaches the sensations of relaxation and it's physiological correlates
Progressive relaxat
Used to induce nerve-muscle relaxation. Involves contacting and relaxing muscle groups throughout the body. Called neuromuscular relaxation. Relaxes the mind by first relaxing the body and does not produce a hypnotic state
Direct effect theory
Views social support as a means of preventing stressors from occurring in the first olsce
Autogenic meditation
Visualization of relaxing images used during autogenic training
Control theory
When someone feels some degree of control over a stressor, that person's health will be less affected by the stressor
Coping
engaging in a behavior or thought to respond to a demand