Sadness and Depression, Anger, Stress and Anxiety
What are some stats on depression?
1 in 10 suffer women more likely than men highest risk at 25-44 runs in families can be triggered when difficult time in life exceeds person's ability to cope with them can come "out of the blue" genetic, psychological, and environmental factors can contribute
How do you monitor your stress?
Develop rating system check in with self- body scan; rate physical tension ABC
What is Social Anxiety Disorder?
Difficulty with meeting people having attention public speaking eating in public parties interview making phone calls eye contact sometimes develop from shyness (temperament) can develop due to certain experiences, conditioning
What helps anxiety?
Educate, increase awareness Identify triggers Problem-solving skills Social skills training Interpersonal problem-solving Relaxation techniques Exposure Coping with thoughts address it, don 't avoid it talk to someone about it
What are the different types of stress?
Hypostress- underload; bored Eustress- good short-term stress that strength un to create, act, be safe, get into action Distress- feel no control over outcome Hyperstress- overload! multiple stressors
How are internal attributions related to depression?
Internal attributions that are global and stable lead to greater feelings of helplessness and possibly depression ex: internal- it's all my fault global- I ruin everything I touch stable- and I always will
What are the two main cognitive theories of depression?
Negative thinking Learned helplessness
What is the difference between sadness and depression?
Sadness: feeling sorrow or unhappiness doesn't last long Depression: lasts longer than sadness, can las weeks, months,... can vary in people
Why are some people more angry than others?
Varies in people: some frequent, some rarely some very intense, some mild some lasts long, others come and go "hotheaded" people - get angry more easily and/or more intensely (lower frustration tolerance; harder to take things in stride) may be due to genetics, physiology, cultural backgrounds, family backgrounds
How is anger expressed and experienced?
accusatory content: you did it on purpose harsh tone: why didn't you think of me first sarcastic content: you're brilliant, aren't you? profanity gestures body posture screaming, verbal and physical aggression
What are signals of stress?
anxiety or worry not sleeping well tired forgetfulness trouble with concentration tense irritable moodiness eating more/less not feeling good about self
How do you help someone feeling down?
approach instead of avoid. engage in self-care social support, not withdraw problem-solve seek balance, shift attention break patterns, do small changes gratitude- write three things you're grateful for journal- write at least one positive thing that happened in last day
Is venting anger useful?
dangerous myth letting it rip escalates anger and aggression, doesn't help doesn't help to increase physiological arousal focusing on negative feelings intensifies and extends emotions
What are some tips for anger management?
deal with situation differently learn to react to stressors constructively express anger appropriately learn to reduce anger if disruptive, excessive, or hurtful increase awareness, observe patterns, gain understanding of certain situations look at trigger and how anger is expressed trigger is often aversive interpersonal behaviors cognitive restructuring find other perspective change environment avoid; walk away
What is Generalized Anxiety Disorder (GAD)?
excessive worry about number of situations or activities in life difficult to control worry trouble concentrating physically fatigued, muscle tension feeling restless, on edge, 'overly' sensitive trouble sleeping impacts ability to cope with daily stuff
When can fear and anxiety be useful?
help us avoid danger, keeps us safe prepares us for fight or flight when threatened motivates us helps us perform better
How do you manage your stress and anxiety?
identify, label, and rate stress don't try to eliminate it, try to manage it relaxation exercise time-outs self-talk water journal or talk manage time anticipate stress plan be organized social support have fun, balanced life problem-solve set limits tell someone!
What are the sociocultural views of depression?
interactional view lack of social support and close relationships people who are isolated and without intimacy are more likely to become depressed in times of stress
What are some physical symptoms of anxiety?
muscle tension sweating breathing heavily dizziness indigestion
When is anger useful?
natural adaptive response to threat instinctive to respond to threat with aggression defend ourselves when attacked anger is useful for *survival* when moderate in intensity helps others know you're annoyed
If you are depression, should you do the exercise (self-observation)?
no seek help scs
What is learned helplessness?
people become depressed when they think they no longer have control over reinforcements in their lives ex: electric shock of dogs
What are some symptoms of depression?
persistent sad mood or "empty " mood lack of energy loss of concentration, sometimes indecisiveness weight change sleeping difficulties slowed down or agitated restless or irritable feeling worthless, disappointed, and guilty loss of interest in activities once enjoyed increase interest in sex feelings of helplessness and hopelessness cry thoughts of death
When recording your observations, what should you record?
positive and negative events and evaluations try to observe from nonjudgemental stance, describe patterns
What is grief?
reactive reaction to loss normal sadness- will lessen over time depression- continues after 6 months, is triggered
When is anger disruptive?
revenge physical aggression excessive in frequency, duration disproportionate to event or person or trigger violates laws, social norms, common sense leads to highly negative outcomes
What are some effects of suppressing anger?
suppressing - not openly expressed can create problems might lead to passive-aggressive behavior becoming cynical and hostile being critical; putting others down, making cynical comments turn inwards-depression expressing- can do it in assertive or aggressive way
How do you monitor anger?
use the sheet rate it, labelling feelings in degrees physical sensations- check it off on list