Chapters 7&8 Flashcards
Stress
A general response to challenges or threats, real or imagined.
Acute stressor
Shorter duration, definite endpoint (Eg. The quiz next week).
Chronic stressor
Long duration, no definite endpoint (Eg. PTSD, childhood trauma, poverty, relational conflict, bullying, work stress, work-life imbalance, and daily hassles).
What are the two main types of acute stressors?
- Change (Eg. Getting married)
- Trauma (Eg. Tsunami)
What two factors equate to stress?
Demand + control
What are the four types of responses to stress? Describe them:
- Cognitive: beliefs about the harm or threat an event poses and beliefs about it causes or controllability. Involved in the initiation of coping activities.
- Emotional: range widely - include fear, anxiety, excitement, embarrassment, anger, depression, stoicism or denial.
- Behavioural: virtually limitless, depending on the nature of the stressful event. The”fight-or-flight” response is one of the most common behavioural responses.
- Physiological
What are some emotions of stress?
- Apprehension, anxiety, fear, and terror
- Annoyance, anger, and rage
- Shame and guilt
- Grief
- Dejection
- Disgust
- Jealousy
- Apathy
Tend-and-befriend
A theory of responses that maintains that, in addition to fight-or-flight, humans respond to stress with social and nurturant behaviour; these responses may be especially true of women.
General adaptation syndrome (GAS)
A.) Alarm: the organism becomes mobilized to meet the threat.
B.) Resistance: the organism makes efforts to cope with the threat, through confrontation (behavioural response) and trying to achieve homeostasis (physiological response).
C.) Exhaustion: occurs if the organism fails to overcome the threat and depletes its physiological resources in the process of trying.
What are the physiological symptoms of stress?
- Exhaustion and damage
- Weakened immunity
- Weight gain
- Heart disease
- Accelerated aging
- Impaired performance
- Impaired memory
- Lower mood
- Burnout
- Stress disorders (Eg. PTSD)
What are some symptoms of burnout?
- Loss of energy; exhaustion (physical & psychological); nothing left to give
- Irritability
- Poor concentration
- Low motivation
- Low satisfaction or sense of achievement
- Low engagement and commitment; apathy
- Somatic symptoms (Eg. Headaches)
What are some benefits of stress-resilience?
- New skills
- New priorities
- New insights
- More opportunities
- Increased sense of control
What are the characteristics of stress-resilient people?
- Sense of control
- Strong commitment
- Challenge perspective
- High self-esteem
- Positive emotionality
- Strong support network
What are the two types of cognitive appraisals of stress?
- Primary appraisal
- Secondary appraisal
Primary appraisal
The perception of a new or changing environment as beneficial, neutral, or negative in its consequences; believed to be a first step in stress and coping. How severe is the stressor?
Secondary appraisal
The assessment of one’s coping abilities and resources and judgement as to whether they will be sufficient to meet the harm, threat, or challenge of a new or changing event. How well can I deal with the stressor?
What factors impact the appraisal of a stressor?
- Sense of Control
- Valence (+/-)
- Magnitude
- Predictability
- Familiarity
- Ambiguity
- Imminence
Coping
The process of dealing with stress (“deal with” = master, reduce, manage or tolerate).
What are the aims of coping?
- Reduce hazards and enhance prospects.
- Tolerate/adjust to negative situations (most important aim).
- Maintain positive self-image.
- Maintain emotional stability.
- Maintain relationships.
What are the four main categories for maladaptive coping?
- Give up (helplessness)
- Lash out (aggression)
- Live it up (self-indulgence)
- Avoid/deny (defence mechanisms)
What are some constructive coping principles?
- Confront problems directly
- Realistic appraisal
- Manage emotions
- Care for your health
What are the two coping styles?
- Approach style
- Avoidant style
Approach style
Deal with it, direct approach, and solution-focused
Avoidant style
Avoid it, minimize, withdraw, and distract.
Type A individual
Competitive, impatient, and hostile. Important to remember that not all type A people are hostile.
Type B individual
Relaxed, patient, and amicable.
Beneficial attitudes (for coping)
Optimism, gratitude, internal locus of control (sense that you control your own life), and self-compassion.
Detrimental attitudes (for coping)
Pessimism, negative affectivity, external locus of control (sense that your surroundings and other people control your life), and perfectionism.
What are the two different coping strategies?
- Problem-focused
- Emotional-focused
Problem-focused
Deal directly with the stressor.
Emotional-focused
Deal with emotional impact of the stressor (Eg. Social support, cognitive reappraisal, humour, exercise, nature and sunshine, relaxation, meditation, faith/religion/prayer, self-disclosure, forgiving, and distracting)
What is the common SENSS Approach for basic stress management?
- Sleep
- Exercise
- Nutrition
- Substance moderation
- Social support
What are some ways to cope using healthy behaviours?
- Sleep
- Relaxation
- Meditation
- Exercise
- Nature
- Nutrition
- Social Support
- Spiritual Practices
