exam 2 II

Consider the experience of Viktor Frankl. Notice how control, hardiness, and social support help him get through the concentration camp experience. Ultimately what was it that he learned from his experience?

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

13. Pausch gives this quote after talking abouthis experience with football

"_Experience______ is what you get when you didn't get what you wanted"

What is the World Health Organization definition?

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

Support Theory-

- This theory states that those who are more spiritual better understand their connectedness to others and thus experience greater social support. When stressors are presented, there is a community of people there that are able to support you through the difficult times. However, because we are social creatures, we crave and function best when we have regular interaction with others. When we help others, we actually activate regions of our brain that are connected to reward and well-being, which then helps us to manage our own stress.

v. As you plan, what are some questions that you might ask yourself to plan effectively?

. What doesn't need to be done? This really gets back to the concept of important and not important. Are there things on your to-do list that don't need to be done and that you can cross off? 6. What can someone else do? If you can identify who can help and you are willing to allow them to help, you will find that your burden will be lighter. Some people have a hard time giving up control. This is understandable, so maybe start with tasks that are not as important. 7. What can I do more efficiently? This question does not get asked enough and yet it so important. The other day I found myself calculating values for each of 100 participants. Toward the end I had to stop and realize that I could have done this in Excel much more quickly. If I wrote a quick formula and copied the formula for each participant I could have saved myself an hour of time. If I would have asked myself this question up front, I would have been able to get more done. 8. How am I wasting other people's time? If you are wasting someone else's time, you are wasting your own time. It is appropriate to network and make relationships but often we are just wasting other's time. This can be in person or through email, texts, and other electronic communication.

i. What are the five principles that lead to effective goals?

1. Principle One: Seek divine help: 2. Principle Two:start with the end in mind.: It is important that you review your values prior to setting goals. This will help you to see the end from the beginning. Since you know where you want to go 3. Principle Three: Write down your goals.: we forget about things that are not repeatedly in our mind. 4. Principle Four: Be SMART in goal writing 5. Principle Five: Review yours goals often: The more we review them, the more they become part of our thinking and decision making

a. Know some of the ways to overcome procrastination that were discussed in the reading (Including the book)?

1. Stop worrying: just do it 2. Start small 3. Count the cost: putting things off vs. not 4. Look for the hidden reward: payoffs you may receive for not getting the task don't. 5. Confront negative beliefs 6. Double your resistance: take more time to resist 7. Take responsibility for each delay . 8. Tie a distasteful activity to an activity that you know you will do 9. Reward yourself for doing activites that are unpleasant to you 10. Finish things create deadlines schedule your taksks use a timer do biggest project first get something done two minute rule smaller tasks eliminate distractions

11. What are the time-wasters discussed in the reading? Identify and be able to describe them.

1. Touch each paper once. The idea here is that you deal with papers when you get them and don't just put them in a pile. If the paper is something that you don't need, recycle it right away. If it is something that you do need, file it or put it away right now Phone calls People Someone elses agenda

Discuss the five aspects 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 behaviors and spiritual rituals.

4. What are the Three Step to Successful Time Management?

1. goals 2.set priorities 3.Plan out time to meet priorities

i. Disney has four key values

6. safety 7. courtesy 8. show 9. efficiency (this was originally capacity) The order of the values is important because, if at any time two values came in to conflict, the higher value always wins. What this means is that if the safety of the patron is at risk then that situation overrides the lower values. This helps the workers know what is most important when situations come up.

primary control

: Primary control is a means by which people exercise control by changing the situation. This means of exercising control is problem-focused. 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.

a. Step Three

: the next step is to write clarifying paragraphs about your values. These statements are positive statements on what it means to live your most important values. This is how you live your values i. What words should you avoid? "I try" or "I will."

: A feeling of connectedness to others

Connectedness- the feeling of relatedness or attachment to others, a sense of relationship to all of life, a feeling of harmony with self and others, and a feeling of oneness with the universe and/or a universal element or universal being

deferring

Deferring: is another approach to religious or spiritual control. This approach refers to 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. Like we have said previously, control generally results in less stress; however, being able to give up control to something you have complete faith in is also stress-relieving.

How does it differ from Empathy?

Empathy refers to our ability to see events from another person's perspective and to feel their emotions. Compassion, on the other hand, includes empathy but couples this emotion with the strong desire to help.

What is the definition of forgiveness?

Forgiveness is an internal feeling and state of being. 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.

Why is forgiveness so important for stress management?

Forgiveness releases us from a heavy burden of negative emotions. Once we forgive, we think more clearly, more logically, and we make better decisions on how to react to resolve the situation. Because of this, no other act benefits us more in our judgement than forgiveness. Those individuals who are emotionally healthy as well as emotionally intelligent are able to forgive and do so quickly.

15. What reason does Pausch give for why we have brick walls in our lives?

Give us a chance to show how badly we want something,

) What is the utility of a time log? How is it done? How do you evaluated it?

Helps you to examine and breakdown the ways you use your time Record the activites you do each day and how long each takes Evaluate, ask: 1. Which if the activites on your daily log are in line with your values and goals? 2. Which of the actvites on your daily log are not in line with your values and goals? 3. Are any of your values being violated by any of the activites on your daily log? 4. Are some of your values and goals being neglected or ignored?

Define hope?

Hope is a spiritual practice that allows us to get through difficult times. Hope is usually described with metaphors of light, for example, "ray of hope" or "beam of hope," "a glimmer of hope," "light at the end of the dark tunnel," and "the break in the clouds." The absence of hope is darkness, whereas being filled with hope is light.

Collaborative:

In this approach, the person recognizes 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. In other words, the person is responsible for doing something and seeks the help of a higher power to support and aid them in the outcome.

3. How is formally defining your values an act of purposeful living?

It is taking charge and control of your life

) Why is it important to create an action plan for your goals?

It provides a step by step plan on how they are going to get from where they are now to achieving their goal.

: 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. Once you know where your destination is, you can make choices on how to get there.

12. Understand why Personal Value Statements are important (List at least three reasons): a. .

Live purposefully and progress in a direction you find personally important b. .so we know how to spend our time and manage our resources c. .so our actions can better match our thoughts and beliefs.

3. What is the Value of Time? Why is understanding the value of time helpful?

Once it is gone, it is gone. Understanding how valuable your time is leads to the desire to manage your time better.

What two emotions keep us from forgiving? What does forgiveness do for our stress emotions?

Our primitive emotions of anger and fear keep us from forgiving. In fact, when we do not forgive, we are choosing a path of stress because we continue to relive the emotions and situation over and over again

i. What are some guiding principles on when we should plan?

Plan as often as it makes sense to. For example, if you are on a semester system, then it makes sense to have a planning meeting at the beginning of each semester. If you like to have a vision of your year, to put in major events and dates, then have a specific time each year to plan. This usually works best if done at the beginning of the year. Every week, it is helpful to look at the week as a whole and to plan what needs to get done. This is usually best done on Saturday or Sunday. Each evening you should evaluate the day. What was done, and what was not done? Look at the upcoming events with specific attention to the activities of tomorrow and then begin to plan the best use of your time by scheduling your priorities.

pleading

Pleading: This approach is when the individual begs God to resolve the situation. This usually happens when things are completely out of the individual's control, like in the case of a severe car accident where someone is seriously injured.

Self-directed:

Self-directed: In this approach to exercising control, 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

▪ How do rituals/behaviors influence the brain?

Several studies have demonstrated that prayer and meditation have the ability to mold your brain. The more we focus on something, whatever it may be, then the more that thing becomes part of our reality. This is, in part, because it changes the neural connections in our brains. As a result of prolonged participation in meditation or devoted prayer, there seems to be increased activity in the prefrontal cortex, which is responsible for higher-level thinking, including the ability to focus attention.

What are the three steps in building a Personal Values Statement?

Step One: identifing your values

What is the relationship between faith/hope and stress emotions?

Strong faith can alleviate the stressors of uncertainty and insecurity. faith and hope overider fear and anxiety

2. ABC Method

The ABC method of prioritizing your to-do list is another way of giving direction to your activities. Once you have your to-do list, make sure that your large tasks are broken down in to smaller tasks. This helps to make them more manageable so that they can be placed into your schedule with less difficulty. A priority—It might be an A-priority activity if 1. it supports a specific long-term goal. 2. you must do this task. 3. it is both urgent and important. 4. there are serious consequences if you do not do the task. B priority—It might be a B-priority activity if 1. it is important but does not have the urgency of an A activity. 2. these are tasks that you should do. 3. time is usually what elevates a B activity to an A activity. If it is important but does not have a deadline, then it is likely a B activity. 4. You should never do a B task when there are A tasks left unfinished. C priority—It might be a C-priority activity if 1. it is a nice thing to do, but it really is not important or does not help to meet your long-term goals. 2. the consequences of not getting these tasks done are generally very mild or nonexistent.

What is the literal meaning of compassion? ▪ What is the definition of compassion?

The literal meaning of compassion is to suffer together Emotional researchers define compassion as the emotional desire of an individual to help alleviate someone's suffering.

ii. What is the Pareto Principle? How does it relate to successful time management?

The principle states that 80 percent of the effects come from 20 percent of the causes

instrumental values

Things you do Instrumental values consist primarily of personal characteristics and character traits. These types of values are a way of living. They are the values that allow you to arrive at your terminal values. 1. Example: ambitious 2. cheerful 3. clean 4. courageous 5. forgiving 6. honest

1Time Management Matrix (Know the four Quadrants) a. How is this used for time management?

This technique requires that you rate your activities on your to-do list in two ways: urgency and importance. Time Management Matrix Urgent Not Urgent Important 1 2 Not Important 3 4 activities can be urgent and important, not urgent and important, urgent and not important or not urgent and not important. One thing that you should know and understand is that any task that is urgent is also stressful. The deadline makes the task stressful. However, if the task is important, this stress can be beneficial and aid you in completing

o Control Theory-

This theory states that when someone feels a degree of control over a stressor, a person's health is less affected by that stress. You could argue that if you feel that you are in control, then the situation is not stressful at all.

How does purpose and meaning influence stress?

Understanding life purpose=spiritual growth and peace Examples? Horrible experiences can become more positive Give a sense of control. You can get to a destination if you know what the destination is. Tough things along the way are part of the journey the destination

1. How do values affect your decision making?

Values define who we are and what we are about. Understanding our values is the foundation for our decisions and goals in life. Those with clearly defined values are better able to make decisions

16. As you watch the Last Lecture identify the many pieces of advice that Randy Pausch gives (at Least 7):

Wait long enough and people with surprise and impress you b. When you have to hand something over find someone better then you to hand it to c. Don't set a bar d. Be self-reflective e. Help others f. Have fun g. Never lose childlike wonder 17. Never give up

2. Is multitasking effective or ineffective? What is the truth about multitasking and stress?

We are not capable of giving full attention to two tasks at once. What happens when we try to multitask is that our minds are quickly switching back and forth from one activity to the other. Not only is this difficult to do and do well, but there is an actual psychological cost to doing this—it is stressful. Thus, multitasking is a myth and trying to multitask is stressful.

Viktor E. Frankl wrote in his book Man's Search for Meaning that "in some way, suffering ceases to be suffering at the moment it finds a meaning, such as the meaning of sacrifice"

When we can see meaning in stressors, the stressor changes and is less threatening.

9. Why is procrastination a problem for stress management? What quadrant does this usually take place in (time management matrix)?

When we procrastinate, we tend to do trivial or non-important tasks that take less cognitive energy

Define faith?

a belief in something for which there is no proof," (Merriam-Webster 2016) or "a belief in, or commitment to, something or someone seen or unseen that helps a person realize a purpose"

• Define Values:

a principle, standard, or quality considered worthwhile or desirable Something that is worth pursuit.

10. What is the sticky note method of eating an elephant?

a. Identify the project. b. Get a pad of sticky notes. c. Brainstorm all the steps that it will take to complete the project. If it is a term paper you might have: come up with several topics, choose a topic, search the literature, read abstracts, secure the papers and resources, read and annotate each paper, outline your paper, write the intro, write different sections of the body, write the conclusion, proof-read, make sure the paper flows. d. Write each of these steps on a sticky note as you brainstorm. e. Organize the sticky notes from what needs to be done first, second, third and so on. f. Start on sticky note one and work to the last sticky note, one at a time. Each time you finish a sticky not take it off the board and move to the next.

14. Randy Pausch in his Last Lecture mentions several ways for getting people to help you reach your goals

a. Tell the truth b. Be earnest c. Apologize when you screw up d. Focus on others, not yourself e. Show graditute f. Don't conplain work harder g. Be good at something h. Find the best in everybody i. Be prepared j. Lead your life the right way.

2. List multiple ways of why it is important to formally define your values:

allows you to focus your attention on achieving the values that you hold most dear. b. we organize our thoughts and make decisions about how we want to live before we are confronted with the choices. c. If we have a clear vision of what we want to become and where we want to be, and reflect on this vision frequently, we will achieve our most cherished dreams. d. This in turn reduces stress. When what we value and what we do are in harmony, we have inner peace. We have a more clear direction that results in a greater sense of control and feelings of control are stress reducing.

Compassion for others

charity companssion forgiveness

Niagara syndrome

developed by Anthony Robbins) called the Niagara syndrome, which demonstrates how having a vision of where you want to go in life can lead to less stress. Most people live what I call 'The Niagara Syndrome.' I believe that life is like a river, and that most people jump on the river of life without ever really deciding where they want to end up

faith and control

faith helps to enhance feelings of safety by either exercising control or giving it up. Generally speaking, increasing a sense of control in one's life helps to decrease stress. However, 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. Thus, giving up your burden to a higher power is stress-relieving.

SMART

i. Specific and clear—Your goal needs to be specific to the outcome that you want. It also needs to be clear on what you are trying to accomplish. They should answer the questions of who, what, where, when or why. ii. Measurable—A goal is measurable when you can track it and identify if it has been completed. iii. Achievable—A goal should be one that aligns with your skills, attitudes, and interests. Goals that are too hard can be frustrating and interfere with your progress. iv. Realistic—While goals need to be achievable, they should still challenge you. The challenge causes you to get out of your comfort zone and work. v. Time-bound—A goal should have a specific time frame to be completed. Without a finish date you can never assess whether the goal is accomplished or not.

o How does spirituality fit into overall wellness?

imbalances in one affecting an imbalance in other aspects of wellness

How are love, compassion and forgiveness related to stress emotions?

increase hope, self-efficacy, emotional self management reduce anger faith and hope chase away fear charity, compassion, and forgiveness chase away anger

How does holding on to bitterness effect peopel physically and psychologically?

increased muscle tension, heart rate, blood pressure, and sweating.

Religiosity .

is 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

What are a few potential benefits of spirituality and sincere religious observance to stress management

ncireased faith, hope, charity, participation in prayer and other religious rituals, meditation, scripture study, and selfless service. There is also increased emphasis on family, community, and forgiveness. In addition, there is a tendency to have improved health behaviors.

Placebo Theory

o 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. A placebo is generally a harmless pill or procedure that has no therapeutic effect that is given to someone as a sham treatment. the placebo effect states that because you believe that the rituals or path that you are on are beneficial, they are. In other words, the act of believing or having faith has a positive psychological influence on physiology.

Spirituality :heart of stress managment

on the other hand is a process, a journey, and the essence of life. You can be spiritual without being religious. Spirituality reflects the transcendent relationship with a higher power. 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.

b. Step Two:

order the values from most important to least. This step is instrumental because once you order the values, no decision that you have to make is too difficult. In other words, you weigh the decision against your values statement and, if the decision you're making is in conflict with a value or is in conflict with a higher value, then you can make the decision that is most aligned with the highest value.

How are they related?

religiosity helps to strengthen spirituality.

Comparing those who are not religious to those who are religiously active, what are rates of depression, anxiety-related illness, suicide, smoking, alcohol consumption and other heath behaviors between the two groups?

report lower rates of depression and anxiety-related illness in addition to experiencing 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. Why religious observance improves health is not completely understood. There are obvious things like lower rates of smoking, alcohol consumption, and other deleterious health behaviors

What does compassion do for us physically and psychologically?

search has demonstrated that when we feel compassion, our heart rate slows down, we release oxytocin, which is a strong bonding hormone, and regions of our brain that are related to empathy, caregiving, and pleasure become highly active. Compassion training lowers stress hormones and increases immune function.

secondary contol

secondary control attempts to change, or control, themselves. This method of exercising control is emotion focused. Rather than directly changing the behavior of the person who is eating your pizza, you would attempt to change the thoughts, and thus emotions, within yourself so that this does not cause stress anymore. You could say "I hope he enjoyed it. He probably needed it more than I did," or "It's just pizza, and it's not worth damaging the relationship." This results in a change within yourself toward the stressor. You are taking control by changing your attitude.

What are the seven aspects (presented in this class) of individual wellness?

spiritual, emotnional, intellectual, physical, financial, environmental, social

Short term: Medium goals: Long-term:

take from one week to less than one year : take between one and five years Take over five years

what is time

the point of period at which things occur. act of purposeful living is time management,

Terminal values

things you become Terminal values, on the other hand, are outcome values. These are destination values or achievement values. In other words, these values are not personal characteristics or character traits but rather what you become or where you'll be. 1. happiness 2. wisdom 3. salvation 4. exaltation 5. freedom 6. true friendship 7. self-respect 8. inner harmony 9. prosperous life 10. family security

Hardiness Theory-

this theory emphasizes the three C's, which are control, commitment, and challenge. In the context of this topic, it is proposed that those who have greater spirituality and/or are more religious tend to express a hardier attitude. More religious and spiritual individuals tend to express greater commitment in their life because they know their life purpose and why they are here. This gives them a determination to get to their destination. Obstacles that get in the way are seen as challenges or trials. These challenges, or trials, are seen as part of the path to the destination. Those who are hardier express greater determination to overcome the challenges.

iv. What are the time management planning basics?

to be successful in managing your time, you need a to-do list and a calendar.

How is hope related to stress management? How do we cultivate hope in our lives?

we become more familiar with hope as we exercise it. Attitudes of patience, persistence, and courage help to foster hope. Think of your scariest fears. How does hope help you to overcome them? Hope is an extremely helpful stress management principle. If you can hope for a better tomorrow, then most things are bearable today. Both faith and hope override the stress emotions of fear and anxiety.