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Stress Management > Chapter 8: Perception Interventions > Flashcards

Chapter 8: Perception Interventions Flashcards

1
Q

perception

A

a persons cognitive interpretation of events

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2
Q

what prevents us from being aware of life?

A

the routine of daily experience

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3
Q

attitude of gratitude

A

focusing on things about which we can be grateful for

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4
Q

optimistic women are less likely to develop …

A

coronary heart disease, died from coronary heart disease and die of cancer

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5
Q

humor can be effective way of coping with what?

A

stress

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6
Q

14 year olds laugh every ____ minutes while adults taught only ____ times a day.

A

4

15

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7
Q

humor can take several forms

A

exaggeration/hyperbole

incongruity (two or more incompatible ideas or feelings)

surprise

slapstick

sarcasm

pun

irony

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8
Q

laughter increases…

A

muscular activity, respiratory activity, oxygen exchange, heart rate, and the production of catecholamines and endorphins which are then followed by a relaxation state

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9
Q

humor can also help the elderly. it can …

A

improve function of immune system

increase tolerance of pain

decrease stress response

can be used as therapy in hospitals

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10
Q

laughter combats ____

A

cancer and cal also be a way to overcome PTSD and coping with terrorism

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11
Q

laughter is useful for patients receiving what kind of care?

A

palliative care - care designed to make patients comfortable rather than cure them

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12
Q

type a behavior patten

A

a cluster of behaviors associated with the development of coronary heart disease

excessive competitive drive

aggressiveness

impatient

harrying sense of time urgency

free floating but well rationalized form of hostility and insecurity

associated with coronary heart disease

experience more job stress

more health problems

more likely to have heart attacks (acute myocardial infarction) than type B

most likely to survive heart attack than type B

increased risk of angina pectoris (chest pain)

usually heavy smokers and use alcohol

more likely to experience traffic accident than B

takes longer to recover to baseline levels from stress

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13
Q

type b behavior pattern

A

behavior pattern that is not excessively competitive, with no free floating hostility and no sense of time urgency. also develops coronary heart disease

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14
Q

two components of type A that operate in opposing directions

A

impatience/irritability (II)

characterized by impatience, time urgency, irritability

associated with physical health complaints, depression, job satisfaction, marital dissatisfaction 
--
achievement striving (AS)

characterized by job dedication, target setting and hard driving behavior

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15
Q

ways to decrease type A behavior

A

separate those things that have to get done from those things you only wish to get done

maintain journal and list things that anger and frustrate you. identify triggers

slow down

take a deep breath before engaging in activities

allows others to complete a task at their own pace

refrain from interrupting people or trying to speed them up

focus on things you are doing rather than multitasking

engage in relaxation exercise and physical activities

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16
Q

self esteem

A

how highly you regard yourself - which can affect how you behave.

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17
Q

why is self esteem important?

A

if you don’t think well of yourself you will not trust your opinions or decisions, and you will be more apt to be influenced by others

may form to behaviors of those you interact with

18
Q

poor self esteem is related to …

A

drug abuse

irresponsible sexual behavior

other unhealthy activities

self esteem is learned

19
Q

type c

A

a personality type proposed to be associated with the development of cancer

denial and suppression of emotions such as anger, resentment, honesty and pathological niceness

poor ability to cope with stress

compliment and patient

avoids conflicts

20
Q

type d

A

a personality type associated with the development of and death from coronary heart disease.

negative emotions

depressed, anxious, irritable and insecure
glass empty than full
tense and inhibited around others

21
Q

the very essence of stress management requires _____ in yourself and in your decisions to control your life effectively

A

CONFIDENCE

22
Q

self efficacy is related to

A

recover from PTSD, academic success to college, occupational stress, depression, life satisfaction, and less stress and burnout

mothers who were self efficacious - who felt confident in their mothering role - were found to have such an effect on their children’s oral health habits -children brushed teeth more often

23
Q

improving self esteem

A

identify the part of yourself you want to feel better

24
Q

external locus of control

A

believe they have little control over events that affects one’s life

less likely to take action to control their lives

prefer gambling games of chance rather than skill. prefer roulette and bingo

blame their success and failures on things outside themselves

25
Q

internal locus of control

A

believe they have a good deal of control of events that affect one’s life

know more about their situation because they seek information

prefer poker and blackjack gambling games

accept responsibility for their success and failures

26
Q

locus of control

A

related to chronic fatigue syndrome, sick leave from work, and psychological and behavioral responses to a diagnosis of human papillomavirus

27
Q

cocreator perception deficiency (CCPD)

A

the belief that one is either the victim of circumstances or the master of circumstances, each of which is erroneous

28
Q

anxiety

A

an unrealistic fear that manifests itself in physiological arousal and behaviors to avoid or escape the anxiety provoking stimulus

29
Q

to feel anxious these must be present …

A

feel fear

your heart race, respiratory rate, blood pressure and other physiological processes must be aroused

must seek to escape the stimulus making you anxious once it presents itself, or seek to avoid it in the first place

fear must be unrealistic

30
Q

test anxiety

A

involves worry and emotionality

worry is concerned with failing

emotional refers to unpleasant feelings and physiological reactions Brought on by tests

31
Q

state anxiety

A

anxiety that is either temporary in nature or specific to a particular stimulus

32
Q

trait anxiety

A

a general state of anxiety not specific to a particular stimulus

33
Q

panic disorder (attack)

A

a condition in which feelings of terror arise from unrealistic fear, resulting in symptoms such as feeling numb, sweaty, weak, and faint, flushed, chilled, chest pain or smothering sensation, sense of loss of control

can’t predict when attack will occur and many develop intense anxiety between episodes worrying when next will strike

affect 6 million adults as is twice as common in women than men

often begins in late adolescence or early adulthood and the risk in developing it is inherited

NOT EVERYONE WHO HAS PANIC ATTACKS WILL DEVELOP PANIC DISORDER

these people avoid situations where they may feel helpless if a panic attack were to occur

34
Q

agoraphobia

A

when people’s lives become so restricted, (1/3 of people)

35
Q

social phobia (social anxiety disorder)

A

overwhelming fear and excessive self consciousness in everyday situations; a chronic fear of being watched by others and not performing well

ex - fear of public speaking

unable to overcome it even if they know they have it

can be limited to one type of situation - example speaking in formal setting OR severe where they have symptoms when they are around almost anybody

physical symptoms: blushing, profuse sweating, trembling, nausea, difficult talking

affects 15 million adults

women and men equal in getting it

usually begins in childhood or early adolescence

can be TREATED with psychotherapy or medications
relaxation and breathing exercises help reduce symptoms

36
Q

specific phobia

A

an intense fear of something that poses little or no actual danger

ex - close in spaces, heights, escalators, tunnels, water, flying, dogs …

irrational fears of particular things

affects 19.2 million adults

twice as common in women than men

usually appear in childhood or adolescence and persist into adulthood

can be treated with psychotherapy. relaxation helps reduce symptoms

37
Q

coping techniques

A

environmental planning - if you have fear of crowds, live in a small town. if you have fear of flying don’t live close to airports

relabeling - relabel any negative experience as a positive one

self talk - ask yourself what the real risk is

thought stopping - when you experience negative thoughts, shut them off. learn deep muscle relaxation techniques

systematic desensitization - either imagining or encountering an anxiety provoking stimulus while practicing relaxation

cognitive restructuring - a method of coping with anxiety that involves thinking about an anxiety provoking event as less threatening

the ABCDE technique.- a method of examining irrational beliefs that make us anxious, changing those beliefs and envisioning more positive consequences of our actions. activate agent (identify stressor)
belief system (identify rational and irrational belief)
consequences (mental, physical, and behavioral)
dispute irrational beliefs
effect (changed consequences)

38
Q

fear hierarchy

A
  • a list of small steps to move through anxiety provoking stimulus
39
Q

armchair desensitization

A

a form of systematic desensitization in which the stimulus is imagined

40
Q

in vivo desensitization

A

a form of systematic desensitization in which the stimulus is actually encountered

41
Q

resiliency

A

the ability to identify and make use of strengths and assets to respond to challenges, thereby growing as an individual

resilient traits include: happiness, optimism, self determination, creativity, a sense of morality and self control, gratitude, forgiveness and humility

spirituality is an important variable used by resilient people

to become resilient: make list of strengths. when confronted with challenges, select those strengths that seem most applicable, then analyze what you did, how successful it was and how you can refine process

42
Q

hardiness

A

a state of mind and body that includes commitment, control and challenge

seem to withstand stressors

lower blood pressure and triglycerides

related to mental health, management of chronic illness, helping family caregivers from becoming depressed, preventing work stress and increasing job satisfactions and preventing burnout

helps diminish feelings of depressions

Stress Management (10 decks)

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