Chapter 4 Flashcards
Types of coping styles
problem focused vs emotion focused, engagement vs disengagement, meaning focused, proactive coping
What are coping patterns of limited value?`
giving up, acting aggressively, indulging yourself blaming yourself, and defensive coping
learned helplessness
giving up
behavior intended to hurt others physically or emotionally
aggression
over-compensation by eating, shopping, etc
indulging
negative self-talk
blaming yourself
release of emotional tension
catharsis
three tendencies of blaming yourself
unreasonably attributing failure to personal shortcomings, focusing on negative feedback, and pessimistic projections of the future
forms of negative self-talk
mind reading, magnification of problems, minimization of the good, fortune telling, personalization
unconscious behavior that protects one’s emotions
defensive coping
forms of defensive coping
denial, fantasy, intellect, undoing, overcompensation, desirable characteristics
efforts to deal with stress in a healthy way
constructive coping
forms of constructive coping
confronting problems directly, conscious effort/planning, realistic appraisals of stress and resources, emotional/behavioral control
Elli’s rational thinking model
activating event, belief system, consequences
an approach to therapy that focuses on altering patterns of irrational thinking
rational-emotive behavior therapy
unrealistic appraisals of stress that exaggerates one’s problems
catastrophic thinking
problem focused coping system
clarify the problem, generate alternative courses of action, evaluate courses of action, take action and stay flexible, switch course if necessary
efforts to reduce emotional reactions aroused by stress
emotion-focused coping
ways to improve emotion-focused coping
enhance emotional intelligence, express emotions, manage hostility, forgive others, exercise
what do you need for relaxation
quiet environment, mental device, passive attitude, and a comfortable position
causes of wasted time
inability to: stick to priorities, say no, delegate responsibility, throw things away, avoid interruptions, accept imperfections, and procrastination
techniques to better time manage
monitor your time, clarify goals, plan, protect prime time, improve efficiency, and set time to relax
sources of stress
pressure
