exam one 8

Question 1

Fears –

Answer 1

What are they and when do they expose themselves?

Question 2

Measuring Your Fear

Answer 2

• Joseph Wolpe (1969) – SUDS (Subjective Units of Disturbance Scale)
• Subjective Scale  your own subjective measure of fear (SUDS)
• Normative Scale  compare fear response to others

Question 3

Situation  Technique
SUDS Scale for Athletes 1-10

Answer 3

Coach Yells at Me ________  Deep Breath
Pressure Moment ________  Piranha
Teammate Arguments ________  Positive Self-talk
After a Mistake ________  Circle Breath
Car Ride to Game ________  Mindfulness Time
In Bed Night Before ________  Turtle

Question 4

Anticipatory Anxiety

Answer 4

– the fear of fear
*Realistic or unrealistic fears
*Anticipate fear response
*Creates symptoms

Question 5

Strategy: Worry Time

Answer 5

1) Identify your fears with complete list
2) Establish a time to worry – set aside 10 minutes
3) Create Rules for ‘Worry Time’
4) Notebook for Time in Between ‘worry sessions’

Question 6

Emotional Intelligence:

Answer 6

the capacity to be aware of, control, and express one’s emotions, and to
handle interpersonal relationships judiciously and empathetically

Question 7

Human Emotions

Answer 7

1) Anger
2) Fear
3) Happiness
4) Love
5) Surprise
6) Disgust
7) Sadness

Question 8

The 5 Domains of EI:

Answer 8

1) Self Awareness & Knowing One’s Emotions
 recognizing feeling as it happens

Question 9

The 5 Domains of EI:

Answer 9

2) Managing Emotions
 handling feelings appropriately

Question 10

The 5 Domains of EI:

Answer 10

3) Motivating Oneself
 using emotions in service of a goal
 creates focus, motivation, mastery, creativity

Question 11

The 5 Domains of EI:

Answer 11

4) Recognizing Emotions in Others & Empathy
 “people skills”

Question 12

The 5 Domains of EI:

Answer 12

5) Handling Relationships
 Social competence and managing others emotions

Question 13

amygdala–

Answer 13

imprints in memory moments with emotional arousal
 first date
 confrontation
 tough break-up
 missed opportunity, mistake

Question 14

Affective Blindness:

Answer 14

if amygdala severed, creates inability to gauge emotional significance of events

Question 15

Coping:

Answer 15

Efforts to manage specific demands or conflicts appraised as taxing or exceeding
one’s resources (Lazarus & Folkman, 1984)

Question 16

Coping Strategies

Answer 16

• Calming Routines
• Music
• Imagery
• Meditation
• Self-Talk
• Deep breathing
• Environment change

Question 17

Problem-focused Coping:

Answer 17

efforts to manage problems causing stress
- time management
- creating lists
- compartmentalization
- problem solving
 used when stressful situations can be changed

Question 18

Emotion-focused Coping:

Answer 18

regulating the emotional responses
- deep breathing
- meditation
- work out
- cursing
 Use when situations are not going to change

Question 19

Cognitive Anxiety Techniques

Answer 19

Breathing
– Mental + Physical response
Self-Talk
– Re-focus technique
– Countering
– Positive Affirmations
– Cursing?
Imagery
– Calm environment
– “Happy Place” – Dogs
Meditation & Mindfulness

Question 20

Zen:

Answer 20

state of focus involving a togetherness of the mind and body

Question 21

Meditation:

Answer 21

practice of uncritically attempting to focus your attention on one thing at a time
Ex. Samurai candle
Positive effects on brain
* Boosts brain connectivity
* Helps efficiency of thoughts
* Increases grey matter in hippocampus (learning)
* Reduction in amygdala (stress & anxiety)

Question 22

Meditation:
Process:

Answer 22

1) Quiet Place
2) Comfortable position
3) Calm deep breaths (focus on breath)
4) Passive mind – let thoughts move through your mind

Question 23

Mindfulness:

Answer 23

1) the quality or state of being conscious or aware of something
2) mental state achieved by focusing one’s awareness on the present moment

Answer 24

both play role in meditation
- concentration - forcing the mind (power)
- mindfulness – awareness (sensitivity

Question 25

Emotional Triggers

Answer 25

– IZOF up  train adrenaline response (i.e. Muhammad Ali)

Question 26

Emotional Triggers Progressive Relaxation

Answer 26

* Tensing and relaxing one muscle group at a time

Question 27

Emotional Triggers * Goal: Sequence * Tense upper shoulders for 4 seconds * Relax for 4 seconds * Repeat

Answer 27

go through all muscle areas of body

Question 28

Emotional Triggers Sequence

Answer 28

* Tense upper shoulders for 4 seconds * Relax for 4 seconds * Repeat

Question 29

Combatting Fears: Stop Racing Thoughts Strategy

Answer 29

Step 1: Identify the Thoughts  realize all irrational Step 2: Snap Yourself Strategy  rubber band Step 3: Tell Self to Stop Thinking Those Thoughts  Self-talk Step 4: Reminder  “I can handle this fear.” Step 5: Repeat As Often as Needed

Question 30

Breathing Habits

Answer 30

Chest or Thoracic Breathing – Associated with anxiety or distress – Common in restrictive clothing or sedentary lives – Breathing is shallow, irregular, rapid – Inhalation has chest expand and shoulders rise

Question 31

Chest or Thoracic Breathing Results: –

Answer 31

-Blood not properly oxygenated – Muscle tension increase – Stress response turned on

Question 32

2) Abdominal or Diaphragmatic Breathing

Answer 32

– Natural form of breathing like newborns or when asleep – Inhalation takes air into lungs and diaphragm contracts – Breathing is even and non-constricting

Question 33

Abdominal or Diaphragmatic Breathing Results:

Answer 33

– Respiratory system produces energy from oxygen – Removes waste products

Question 34

Circle Breath – IZOF down

Answer 34

* Controls oxygen flow in blood stream * Use lower abdomen, chest, & elevate shoulders * Goal: trigger “relaxation response”

Question 35

Circle Breath – IZOF down Sequence

Answer 35

Inhale through nose 4 seconds * Hold 2 seconds * Exhale through mouth 4 seconds * Sit empty 2 seconds * Repeat

Question 36

Turtle Strategy Goal:

Answer 36

relax trapezius muscles

Question 37

1) Sit up in seat 2) Shrug shoulders and pull in neck like turtle 3) Hold tension for 3 seconds; tilt head back and around 4) Release tension for 5 seconds 5) Repeat 3-5x

Answer 37

Turtle Strategy

Question 38

Relax TMJ Jaw muscles

Answer 38

Piranha Strategy: Goal:

Question 39

1) Extend lower jaw forward beyond upper jaw 2) Count to 5 seconds 3) Release tension and let jaw return to normal 4) Repeat 3-5x

Answer 39

Piranha Strategy

Question 40

Ballerina Strategy Goal: 1) Slide feet under seat in front of you (feet on floor) 2) Lift one foot off floor, arch foot, point toes away for 5 seconds 3) Rotate foot so toe points toward your chin for 5 seconds 4) Allow foot to drop to floor 5) Repeat 3-5x each leg

Answer 40

Relax legs and calves

Question 41

Ballerina Strategy

Answer 41

1) Slide feet under seat in front of you (feet on floor) 2) Lift one foot off floor, arch foot, point toes away for 5 seconds 3) Rotate foot so toe points toward your chin for 5 seconds 4) Allow foot to drop to floor 5) Repeat 3-5x each leg