Coping and Adaptation Final Exam Flashcards
Types of Coping Responses
Palliative and Instrumental can be derived from inner and outer resources
Requirements of an Effective Coping Strategy:
Increased Awareness
Information Processing
Modified Behavior
Peaceful Resolution
Cognitive Distortion Definition
Distorting a situation beyond how bad it actually is
Distinct Styles of Cognitive Distortion:
(David Burns)
Over-generalizations
Jumping to conclusions
Magnification
Should statements
Personalization
Cognitive Restructuring Definition
Substituting negative, self-defeating thoughts with positive affirming thoughts that change the perception of stressors (reappraisal, reframing, relabeling, attitude adjustment, not rationalization)- Albert Ellis
Information Processing Model Definition
A model that reveals how we potentially perceive sensory information (Defensive (negative), Neutral (innocuous), Offensive (positive))
Phase 1- Input (sound, sight, etc)
Phase 2- Processing Input (conscious interpretation, reasoning, analyzing, memory)
Phase 3- Output (action, behavior)
Steps to Initiate Cognitive Restructuring (additional tips):
- Awareness- Stressors are identified and acknowledged to identify associated emotional attitudes a primary appraisal and acknowledgment of feeling
- Reappraisal of the Situation- A secondary appraisal, A neutral or positive perception
- Adoption and Substitution- The new frame of mind is adopted and implemented
- Evaluation- Evaluate the new attitude and decide how beneficial it was
Toxic Thoughts Definition and Origin
A form of repeated, negative, self-defeating thought process that pollutes our view of our lives and ourselves, Originates from repeated exposure to feelings of shame and guilt in early childhood
Negative Self-Talk Thinking Processes:
Pessimism
Catastrophizing
Blaming
Perfectionism
Polarized Thinking
Should-ing
Magnifying
Brief Grief
A strategy to allocate the correct amount of time to the grieving process and then to move on to personal resolution and growth
Awfulizing
A mindset where one tends to see the bad in every situation- Borysenko
Example: self-fulfilling prophecy
Health Boundaries Definition
Guidelines for healthy living
Human Behavior Theories Definitions, and Examples:
Classical Conditioning- a learned behavior to a stimulus with regards to involuntary functions (physiological reflex)
Operant Conditioning- a learned behavior that stems from a voluntary function ( a conscious decision) Basis: concept of rewards and punishments
Modeling- a behavior learned through imitation by observing others we respect
Steps of The Behavioral Modification Model
Awareness- may come as a result of educational experiences
Desire to Change- when the behavior no longer provides the ability to cope
Cognitive Restructuring- self-dialogue
Behavior Substitution- undesirable behavior is consciously replaced
Evaluation- observing and analyzing the new behavior
Prochaska’s Stages of Change model:
Precontemplation Stage
Contemplation Stage
Determination Stage
Action Stage
Maintenance Stage
Relapse Stage
Human Behavior Style Assertiveness (definition & skills):
Ability to be comfortably strong-willed about one’s thoughts, feelings, and actions. Neither inhibited nor aggressive in behavior, expressing personal rights and feelings, an inner resource to deal with confrontation peacefully
Skills
Learn to say no
Learn to use I statements
Use eye contact
Use assertive body language
Practice peaceful disagreement
Avoid manipulation
Respond rather than react
Historical perspective Benefits of journal writing according to Dr. Ira Progoff:
He was the first to study the use of journal writing “Journal writing allows spiritual growth” (transpsychological)
The primary purpose of journal writing as a coping technique during stress:
Provides profound internal vision and enhance the awareness process during stress
Research Benefits of Journal Writing according to Jamie Pennebaker:
Increases immune function
Decreases resting blood pressure
Decreases cholesterol levels
Decreases stress levels
Beneficial for fibromyalgia
Augments grieving process
Helps cope with stressful life events
Promotes helpful cathartic release for Iraq war veteran wives
Short-term and long-term benefits of journal writing:
Short-term- a healthy emotional catharsis, Long-term- insight (identify precursors to stress and level of self-esteem) Personal resolution
Three essential journaling strategies to deal with stress:
Buzan Style (mind map) - access both right and left brain cognitive functions
Proprioceptive Method
Dream Journal
Unsent letters
Definition of Art Therapy
The use of art in a creative process provides the opportunity for non-verbal expression and communication to reconcile and foster self-awareness and personal growth. It can be used as a coping technique to deal with stress.
The Clinical Use of Art Therapy:
Balances nonverbal expressions to communicate conscious and unconscious mind. Carl Simonton (radiation oncologist) bridged the field of alternative and modern medicine. Everything put on paper means something.
Color Codes: Archetypal Meaning
Red- passion (anger/compassion)
Orange- life change
Yellow- energy
Green- happiness/joy
Blue- happiness/joy/creativity
Purple- spiritual nature
White- fear/hope
Black- despair/ empowerment
Gray- uncertainty
Gender Difference in Doodling
men - geometric shapes, women- sketch faces
Three Illustrative Themes:
Art therapy image
Healing image
Mental image
Theories of Humor Definitions and Examples
Superiority Theory- (Plato) when laughter occurs at the expense of someone else reason for negative and offensive humor
Incongruity Theory- two unrelated thoughts joined for a surprisingly comic effect a cognitive-based theory
Release/Relief Theory- (Freud) all laughter is the result of suppressed sexual tension, relieving it through humor
Divinity Theory (spirit-based)- (Bonham, Dalai Lama) humor is a gift from god that strengthens the spiritual nature of humanity, promotes connectedness and bonding
Types of Humor Definitions with Examples
Parody (self-parody)- a work of humor that closely imitates something, or someone, for comical effect. Self-parody: best type
Satire- a written or dramatic form of parody expressing personal or social flaws
Slapstick humor- using physical force to generate laughter, an aggression-based humor
Absurd/nonsense humor- two or more concepts that unite to result in a stupid, ludicrous, or ridiculous perception
Double entendre- a joke (wordplay) that has two meanings
Black humor- humor about death and dying
Irony- a type of humor where the opposite of what was originally expected occurs
Dry humor- subtle, clever, and esoteric wit, puns: no malicious intent
Bathroom humor- vulgar, crude, ruthless, and tasteless humor
Sarcasm- means to tear flesh. Lowest form of humor; reveals latent anger and promotes stress, following punch line
Senses of Humor Definitions and Examples of Four Types:
( Dr. Raymond Moody)
Conventional Sense of Humor- more than one person laughing at the same thing, all agreeing to its humor
Life-of-the-Party Sense of Humor- the ability to provide laughable moments for the amusement of everyone else
Creative Sense of Humor- extremely quick-witted, very imaginative, and creative in-joke making but prefer someone else make the delivery
Good Sport Sense of Humor- the ability to take practical jokes without suing; to laugh at one’s own weakness/mistakes, used to cope with personal imperfections
Physiological Effects of Humor
Decreases muscle tension
Decreases resting heart rate, blood pressure
Decreases emotional stress (anxiety)
Increases neuropeptides (endorphins)
Increases immune system integrity
Increases overall sense of wellbeing
How to think like da Vinci
Be curious about how things work; ask questions
Make a habit of using all five of your senses to explore the world
Be willing to embrace ambiguity, paradox, and uncertainty
Be willing to make mistakes and learn from them
The creative process definitions of primary and secondary creativity, stages/players of the creative process (definitions):
Secondary Creativity (judge and warrior left brain thinking: organization)- a strategic plan to bring the ideas to fruition, Primary Creativity (explorer and artist right brain thinking: imagination) - is the origin of ideas
Model of Creative Thinking (Roger Von Oech)
The Explorer- In the first stage, one begins to look for new ideas by venturing outside one’s comfort zone
The Artist- In the second stage, one cultivates, manipulates, or incubates raw materials gathered by the explorer until they are modeled into functional use
The Judge- In the third stage, one selects the best idea and prepares it for manifestation should use intuition and calculate the risk
The Warrior- In the last stage, one tries the idea out, campaigns for it, and markets it
Myths of Creativity
Creativity comes from creative people
Money is a creativity motivator
Time pressure fuels creativity
Fear forces breakthroughs
Competition beats collaboration
A streamline organization is a creative organization
Typical roadblocks/obstacles to creativity according to author Elizabeth Gilbert
Fear-based, ego-produced thoughts
Creative problem-solving steps
Description of the problem
Generate ideas
Idea selection and refinement
Idea implementation
Evaluation and analysis
Mistakes and problems with high-tech communication (smartphone, dumb messages):
Communication without emotions
Hiding behind technology
Covering up the truth (dishonesty)
Absence of body language
Privacy issues
Communication/information overload
Brevity vs. integrity
Screen time vs. direct eye contact
Verbal communication has two components:
Encoding- the process in which the speaker attempts to frame thoughts and perceptions into words
Decoding- the process in which the listener attempts to understand what the speaker has encoded
Definition of Sapir-Whorf Hypothesis
Our perception of reality is largely based on the words we use to communicate or express ourselves, our vocabulary limits our understanding of our current reality
Nonverbal communication Physical elements (examples):
Touch
Emblems
Illustrations
Affect Displays
Regulators
Adaptors
Paralanguage
Listening, attending, & responding skills (ten skills):
Assume the role of a listener
Maintain eye contact
Avoid word prejudice
Use minimal encouragers
Paraphrase what was said
Ask questions to improve clarity
Use empathy to reflect and share feeling
Provide feedback (if requested)
Summarize content
Turn off your cell phone
Five conflict management styles are usually used
Withdrawal
Surrender
Hostile Aggression
Persuasion
Dialogue
Poverty Consciousness Definition with an example
an attitude or perception held by a person reinforcing the idea that he or she never has enough money, which in turn becomes a self-fulfilling prophecy
Tips for financial freedom (Seven Tips)
Make a budget and follow it
Live a sustainable lifestyle
Freeze your credit cards
Keep a spending journal
See each purchase as an investment
Consolidate your debts
Invest in your retirement NOW
Define time management
the prioritization, scheduling, and execution of daily responsibilities to a level of personal satisfaction
Types of distractions (roadblocks on the time management highway):
internal and external distractions
Suggested rule of thumb for estimating the time of completion for a task
one and a half times
Sound time management techniques (three skills/aspects):
Prioritization- ABC rank-order method, Pareto principle:80/20 rule, important vs. urgent method
Scheduling- Tree C’s clocks, calendars, completion dates/ three P’s planning, priorities, pacing/ boxing, time mapping, and clustering
Execution- implementation of an established schedule, establishment of goals
Social Orchestration definition with example
a coping technique in which one either changes stress-producing factors in one’s environment, or one changes one’s environment; follows a path of least resistance - a positive coping style; opposite of avoidance
Social support theories definitions of direct-effect and social-dissonance theories:
Direct-Effect Theory- Social contact provides positive exposure to the individual and thus pleasure to the ego
Social-Dissonance Theory- The collective energy of a support group far exceeds any individual’s negative feelings of stress
Forgiveness and how it can help to reduce stress: (Simon and Simon)
Forgiveness is an internal healing process where self-esteem is restored through devictimization, toxic thoughts and emotions are diluted and released, one can begin to move on with one’s life
Dream therapy definition:
a coping technique in which dreams including recurring dreams, are explored and deciphered to help understand and resolve personal issues (acute and or chronic stressors)
Correct ways to pray according to Sophie Burnham:
Clear transmission of prayer thoughts
Expression in the present tense
Expression of a positive context
Difference between prayer and meditation:
Prayer: Specifically elicits elements of divine intervention
Meditation: Clearing of the mind to gain insight and wisdom
