HEALTH 4

Question 1

How do we cope with stress?

Answer 1

1. Defensive coping: distancing ourselves from the stressor.
2. Primary appraisal: Changing how we interpret the situation.
3. Secondary appraisal: changing our available resources

Question 2

Constructive / active coping

Answer 2

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.

Question 3

What are the two types of active coping?

Answer 3

1. Problem-focused coping (External)

2. Appraisal-focused coping/ reframing (Internal)

Question 4

Problem-focused coping

Answer 4

Coping by finding a solution to the problem (External)

Question 5

Appraisal-focused coping / reframing

Answer 5

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

Question 6

Is problem or appraisal focused coping better?

Answer 6

Depends on the situation

Question 7

When is problem-focused coping bad?

Answer 7

Sometimes no amount of resources/ effort will deal with the stressor (i.e. problem focused = bad)

Question 8

When is appraisal-focused bad?

Answer 8

An event will be inherently stressful no matter how much we try to think about it differently (i.e. appraisal-focused = bad)

Question 9

When is defensive coping the right strategy?

Answer 9

When stressors will just go away on their own, makes defensive coping the right strategy.

Question 10

Constructive coping can only occur if ____________

Answer 10

you believe that you have control over your resources or over your reaction to the event

Question 11

Executive rat study

Answer 11

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

Question 12

Stress and perceived control is well-established in humans too

Answer 12

1. Internal focus of control is associated with higher functioning, less neuroticism (content, confident, stable), and less stress and anxiety.
2. 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.

Question 13

Internal locus of control - traits

Answer 13

1. Optimism

2. Grit/ Hardiness

Question 14

Optimism

Answer 14

Positive outlook on events. Optimism can protect your psychological well-being in presence of bad health.

Question 15

Grit/ Hardiness

Answer 15

a personality trait associated with commitment in the face of failure, a strong sense of internal control, and willingness to accept challenges.

Question 16

Examples of defensive coping

Answer 16

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.

Question 17

Aerobic Exercise

Answer 17

Exercise that increases heart rate and oxygen intake

Question 18

Benefits of aerobic exercise

Answer 18

1. 20 minutes of aerobic exercise a day extends your life by 2 - 4 years
2. Significantly reduces the risk of cardiovascular and other health problems
3. Reduces stress to almost half

Question 19

Why does aerobic exercise help?

Answer 19

1. Serotonin and endorphins: increases the levels of the neurotransmitter serotonin in our brains, making us happier (happier people are more optimistic)
2. Muscles: it relaxes our muscles, triggering the parasympathetic system, it helps us sleep
3. Self control: it teach us discipline and self confidence that helps us deal with stress broadly.

Question 20

Guided Relaxation therapy

Answer 20

Short term treatment from anxiety disorders, including panic attacks

A progressive series of instructions to consciously focus and then relax different body parts.

Question 21

Mindfulness meditation

Answer 21

A meditation technique in which the mediator places their attention onto one aspect of their present (sensations, emotion, thought)

Question 22

Benefits of meditation

Answer 22

1. Reduced stress and anxiety: increases relaxation and feelings of control.
2. Higher concentration and self-control: mindfulness slowly trains to better pay attention to some parts of your experience and not get distracted by others.
3. Better emotional management: especially anger and fear
4. Focus on short-term pleasures: focusing on what is good in the moment, rather that what is stressful in the future

Question 23

Positive psychology

Answer 23

A subdiscipline of psychology that focuses on researching methods of improving our well-being, including coping and stress and finding meaning in life

Question 24

Hedonic well-being

Answer 24

A sense of well-being associated with positive emotions and feeling good, and avoiding suffering and pain

Question 25

Eudamonic well-being

Answer 25

A sense of well-being associated with having a sense of purpose and meaning in life (e.g. self-actualization)

Question 26

Ways to increase esteem using positive psychology

Answer 26

1. Focusing on the positives
2. Keep a journal
3. Disreputation: coming up with reasons why that negative evidence is not indicative and should be ignored

Question 27

PERMA:

Answer 27

a popular model of subjective well-being within positive psychology

Question 28

How is PERMA divided?

Answer 28

1. Positive emotions: general tendency towards contentment and joy.
2. Engagement: frequent feeling of being absorbed in activities
3. Relationships: feeling loved, supported, and cared for by others
4. Meaning: feeling a sense of direction and purpose in life
5. Accomplishments: feeling of mastery and achievement in some domain.

Question 29

Correlations between ________ and PERMA profiles are ______

Answer 29

measures of subjective well-being (hedonic and eudamonic)

very high

Question 30

Tools for improving your well being

Answer 30

1. Empathy and gratitude training
2. Random acts of kindness: improving social relationships with strangers
3. Improving concentration: through focus training and mindfulness meditation