HEALTH 4 Flashcards
How do we cope with stress?
- Defensive coping: distancing ourselves from the stressor.
- Primary appraisal: Changing how we interpret the situation.
- Secondary appraisal: changing our available resources
Constructive / active coping
A method of coping with stress by using our resources to directly deal with the problem situation, either by finding a solution to the problem, or changing how we react to it.
What are the two types of active coping?
- Problem-focused coping (External)
2. Appraisal-focused coping/ reframing (Internal)
Problem-focused coping
Coping by finding a solution to the problem (External)
Appraisal-focused coping / reframing
A method of changing our perception of the stressful event as something not threatening or challenging, therefore removing it without having to find a solution
Is problem or appraisal focused coping better?
Depends on the situation
When is problem-focused coping bad?
Sometimes no amount of resources/ effort will deal with the stressor (i.e. problem focused = bad)
When is appraisal-focused bad?
An event will be inherently stressful no matter how much we try to think about it differently (i.e. appraisal-focused = bad)
When is defensive coping the right strategy?
When stressors will just go away on their own, makes defensive coping the right strategy.
Constructive coping can only occur if ____________
you believe that you have control over your resources or over your reaction to the event
Executive rat study
If a rat has control over when it gets shocked, it will be significantly less stressed compared to a rat who is shocked just as often but has no control
Stress and perceived control is well-established in humans too
- Internal focus of control is associated with higher functioning, less neuroticism (content, confident, stable), and less stress and anxiety.
- It helps even when it’s false: An aversive stimulus is less stressful when given a source of control to participants in the study, even then the source is false.
Internal locus of control - traits
- Optimism
2. Grit/ Hardiness
Optimism
Positive outlook on events. Optimism can protect your psychological well-being in presence of bad health.
Grit/ Hardiness
a personality trait associated with commitment in the face of failure, a strong sense of internal control, and willingness to accept challenges.
Examples of defensive coping
Exercise, relaxation, and meditation
holds significant benefits in helping us dilute the physiological effects of stress.
When constructive coping is not possible, defensive coping can help us.
Aerobic Exercise
Exercise that increases heart rate and oxygen intake
Benefits of aerobic exercise
- 20 minutes of aerobic exercise a day extends your life by 2 - 4 years
- Significantly reduces the risk of cardiovascular and other health problems
- Reduces stress to almost half
Why does aerobic exercise help?
- Serotonin and endorphins: increases the levels of the neurotransmitter serotonin in our brains, making us happier (happier people are more optimistic)
- Muscles: it relaxes our muscles, triggering the parasympathetic system, it helps us sleep
- Self control: it teach us discipline and self confidence that helps us deal with stress broadly.
Guided Relaxation therapy
Short term treatment from anxiety disorders, including panic attacks
A progressive series of instructions to consciously focus and then relax different body parts.
Mindfulness meditation
A meditation technique in which the mediator places their attention onto one aspect of their present (sensations, emotion, thought)
Benefits of meditation
- Reduced stress and anxiety: increases relaxation and feelings of control.
- Higher concentration and self-control: mindfulness slowly trains to better pay attention to some parts of your experience and not get distracted by others.
- Better emotional management: especially anger and fear
- Focus on short-term pleasures: focusing on what is good in the moment, rather that what is stressful in the future
Positive psychology
A subdiscipline of psychology that focuses on researching methods of improving our well-being, including coping and stress and finding meaning in life
Hedonic well-being
A sense of well-being associated with positive emotions and feeling good, and avoiding suffering and pain
Eudamonic well-being
A sense of well-being associated with having a sense of purpose and meaning in life (e.g. self-actualization)
Ways to increase esteem using positive psychology
- Focusing on the positives
- Keep a journal
- Disreputation: coming up with reasons why that negative evidence is not indicative and should be ignored
PERMA:
a popular model of subjective well-being within positive psychology
How is PERMA divided?
- Positive emotions: general tendency towards contentment and joy.
- Engagement: frequent feeling of being absorbed in activities
- Relationships: feeling loved, supported, and cared for by others
- Meaning: feeling a sense of direction and purpose in life
- Accomplishments: feeling of mastery and achievement in some domain.
Correlations between ________ and PERMA profiles are ______
measures of subjective well-being (hedonic and eudamonic)
very high
Tools for improving your well being
- Empathy and gratitude training
- Random acts of kindness: improving social relationships with strangers
- Improving concentration: through focus training and mindfulness meditation
