Chapter 14: Taking Charge Of One's Health Flashcards
Man needs difficulties; they are necessary for health
Carl Jung
People sometimes use unconscious strategies called _______________ in order to cope with stress
Defense mechanism
Events(stressors) perceived as challenging, damaging, or threatening to one’s physical or psychological well-being. Is experienced by all people in different degrees, feom mild to severe, depending on how people interpret the situation.
Stress
Types of stress
Occurs when people experience positive events but requires them to adjust
Eustress
Occurs when people experience negative events and make a great deal of demands on them
Distress
They suggest that any life event that requires people to change, adapt, or adjust would likely result in stress
Thomas Holmes and Richard Rache
Factors that causes stress
When people experience urgent demand as when targeting a deadline such as submission of school project, they are likely to experience _________.
Pressure
Another factor causes stress is ________, especially when someone is prevented from satisfying a need or achieving his/her goal
conflict is also a factor causes stress.
Frustration
Occurs when a person need to choose between two or many options
Conflict
Four types of conflict
Approach -approach conflict
Avoidance - avoidance conflict
Approach- avoidance conflict
Multiple Conflict
> Occurs when a person meeds to choose between two options that are both attractive
Approach -approach conflict
➤occurs when a person needs to choose between options that he or she finds both unpleasant.
Avoidance-avoidance conflict
➤ occurs when a person needs to choose between options that have both positive and negative consequences.
Approach-avoidance conflict
➤ occurs when there are more than two options. Students usually experience multiple conflict during examination period
Multiple conflict
unconscious strategies used by people to cope with the pain and deal with anxiety
Defense mechanism
> defense mechanism in which the person exhibits behaviors that stand apart from the standards of society and avoids most responsibilities of a good citizen.
➤ includes smoking, drug use, carly sex, and dropping out of school
Beatnik Reaction
redirecting of thoughtstelling and impuses directed at person or obiect, but talen autonhother person or object. Anyone who is frustrated may also act aggressively such as destroying things or harming another person.
Displacement
In which a person makes up for or covers up his or her weak areas by being supenor in other areas.
Overcompensation
Defense mechanism
Denial
Identification
Intellectualization
Projection
Rationalization
Reaction -Formation
Regression
Repression
➤occurs when a person refuses to accept a painful reality or truth.
Denial
➤is imitating the characteristics of a person he or she admires to deal
with his or her insecurities.
Identification
➤is avoiding negative emotions by focusing on the intellectual aspects of one’s life.
Intellectualization
➤is attributing one’s own weaknesses or shortcomings to someone else.
Projection
➤is making up plausible explanations or excuses to cover up negative feelings such as guilt.
Rationalization
➤is acting opposite to what the person truly feels.
Reaction formation
➤a person reverts to an earlier psychosexual stage and begins to behave like a child.
Regression
➤is pushing unacceptable impulses or urges into the unconscious.
Repression
The psychologist who proposed the General Adaptation Syndrome.
He suggests that the body goes through three stages of physiological reactions during stressful events : alarm, resistance, and exhaustion
Hans Selye
In trying to cope with the initial effects of stress, the sympathies nervous system is activated and releases hormones such as cortisol, epinephrine, and norepinephrine that helps the body to fight off stress.
Alarm
the body adapts to stress but continues to release hormones that help the body to adapt and fight off harmful effects of stress
Resistance
Experienced by the body if stress is not properly dealt with in which the body may suffer psychomatic illness including colds, flu, allergies, headache, muscle pain as well as death
Exhaustion
published in 1974 a model dividing stress into eustress and distress. His model argues that cognitive processes of appraisal are central in determining whether a situation is potentially threatening or harmful.
Cognitive View of Stress
Richard Lazarus
In his theory, he suggests that the way people think about and appraise a stressor is a major factor in how stressful that particular stressor becomes.
Richard Lazarus
Lazarus believes that there is a two-step process in appraising the degree of threat or harm of a stressor and how one should react to that stressor:
Primary appraisal
Secondary appraisal
o the individual appraises the severity of the stressor and classifies it as a threat, a challenge, or a harm or loss.
Primary appraisal
o When we find ourselves in a stressful situation, we try to reassess the situation to see what we can do to lessen the negative ef fect.
o if the stressor is seen as a challenge (eg, quiz, exam), the individual may perceive it as less stressful and more likely to cope well. However, if the stressor is seen as a threat, negative emotions may ensue. More common emotional reactions to stress include anxiety, anger sogression apathy depassion and psychological impaiment
Secondary appraisal
o a person from one culture who must live in another culture may experience a great deal of stress (Ciccarelli & White, 2012).
o For example, one primary source of stress imposed on immigrant Filipino workers in other countries is the need to adapt to a new culture.
Cultural Perspective
is the process of adaptation by which immigrants, native groups, and ethnic minority groups adjust to the new culture making behavioral and attitudinal changes.
One cultural group adopting the practices of another cultural group is an example of Acculturation
Acculturation
Refers to the feelings of tension and anxiety that accompany efforts to adapt to the orientation and values of a dominant culture
Acculturative stress
The individual reduces the impact of the problem by looking for best solutions through his/her own effort
Problem-focused coping
The individual uses this strategy to reduce the intensity of negative emotions
Emotion-Focused Coping
A technique from medical devices and programs that the individual can use to recognize and control the symptoms of stress such as tension headache
Biofeedback
(deep breathing, listening to music), meditation, and exercise (aerobic, swimming, jogging) can help individuz.is cope with everyday stress and control stress- related health problems, such as heart disease, high blood pressure, and diabetes.
Relaxation techniques
Research has shown that _________ is considered one of the most important ways of coping with stress (Camara, Bacigalupe, & Padilla, 2017).
It is likely that lack of social can make the Individual more vulnerable to stress
social support
involves facing failure, insecurity or mistakes in completely different way. Unlike self-criticism, self-compassion builds greater resilience. strength and happiness.
Self-Compassion
Self-compassion involves 3 things
Being kind and understanding with oneself as one would be with a friend Understanding that we are intrinsically-deserving of care and concern just like everybody else.
SELF-KINDNESS
Understanding that we’re not alone irrn our mistakes. weakness and failures, that making mistakes is intrinsically human, and that they are a normal part of everyone’s life
COMMON HUMANITY
Being mindful of one’s emotions and feelings without over-identifying with them ie validating our emotion without adding fuel to the fire
Self-compassion is learnable. The first step is to recognize how you respond to failure and choose the 3 elements of self-compassion instead of self-criticism.
MINDFULNESS
the ability to control stress and develop the skills to prevent the harmful effects of stress
Stress Learn Management
Factors causes stress
Pressure
Frustration
Conflict
