Lesson 12 - Taking Charge of One’s Health Flashcards
4 Factors that affect Health
*environment
*genetics
*relationships with people
*Personality
It is any demand made by an organism to adapt, cope, or adjust
Stress
two sub-types of stress
Eustress
Distress
helps us become alert and occupied
Eustress
is experienced if stress is intense or prolonged; it can become a burden, thus, will affect our moods and ability to adjust, impair our ability to experience pleasure, and harm the body.
Distress
the founder of stress research, started his investigation on the body’s response to stressors, especially the wear and tear due to the demands placed on the body
Hans Selye
Selye’s term, for the common effects on the body when demands are placed on it, is called
General Adaptation Syndrome (GAS)
3 stages of GAS
Alarm Stage
Resistance Stage
Exhaustion Stage
This is the body’s first reaction to a stressor. It is the temporary state of shockduring which resistance to illness and stress falls below normal limits.
Alarm Stage
Glands throughout the body manufacture different hormones that protect the individual. The body’s immune system can fight off infection with remarkable efficiency.
Resistance Stage
At this point, wear and tear takes its toll- the person might collapse inexhaustion, and vulnerability to disease increases. Seriously, possibly irreversible damage to the body, such as heart attack or even death, may occur.
Exhaustion Stage
Factors that Causes Stress
Daily Hassles
Uplifts
Conflict
This refers to regularly occurring conditions and experiences that can threaten or harm our well-being.
Daily Hassles
Types of Daily Hassles
Household hassles
Health hassles
Time-pressure hassles
Environmental hassles
Inner concern hassles
Financial responsibility hassles
Work Hassles
Security hassles
preparing meals, shopping, and home maintenance.
Household hassles
physical illness, concern about medical treatment, and side effects of medication
Health hassles
having too many things to do and too many responsibilities, and not having enough time
Time-pressure hassles
crime, neighborhood deterioration, and traffic noise
Environmental hassles
being socially isolated, lonely
Inner concern hassles
concern about owing money such as mortgage payments and loan installments
Financial responsibility hassles
job dissatisfaction, not liking one’s duties at work, and problems with co-workers
Work Hassles
concerns about job security, terrorism, taxes, property investments, stock market swings, and retirement
Security hassles
This refer to the opposite of daily hassles. Some examples of ___ are pleasant family outings, good grades, enjoyable TV shows, and tasty meals
Uplifts
Getting a scholarship, graduating from college, marrying the right person, finding a good job, and moving to a better neighborhood require us to adjust. Although variety adds spice to life, too much of it might lead to physical illness
Life changes
It is defined as the feeling of being pulled in two or more directions by opposing motives
Conflict
Is more stressful because we are motivated to avoid each of the two negative goals, yet avoiding one of them requires approaching the other
Avoidance-Avoidance Conflict
Example: You need to decide between doing unwanted homework or doing unwanted household chores
Avoidance-Avoidance Conflict
Is experienced when the same goal produces both approach and avoidance motives
Approach-Avoidance Conflict
Example: Marriage is a momentous decision that both positive and negative aspects.
Approach-Avoidance Conflict
Considered the least stressful type. Each of the two goals is desirable and both are within reach.
Approach-Approach Conflict
Example: You need to decide which graduate school to go.
Approach-Approach Conflict
It is the most complex form of conflict because each of several alternative courses of action has pluses and minuses. Each alternative has both positive and negative aspects.
Multiple Approach-Avoidance Conflict
Example: Choosing between 2 different cars, each with diff. pros and cons. First car has great gas mileage but expensive or second car is cheap but doesn’t last long term.
Multiple Approach-Avoidance Conflict
They are like racehorses. They are highly driven, competent, impatient, and aggressive - so much that they are prone to getting into vehicle accidents
Type A Behavior Pattern
pioneered Type A Behavior Pattern
Ben-Zur, 2002;Yamada et al., 2008
They relax more readily and focus more on the quality of life. They are less ambitious and less impatient, and they pace themselves
Type B
They have difficulty expressing emotion and tend to suppress emotions. They tend to display poor health.
Type C
They are generally distressed, frequently experience negative emotions, and socially inhibited
Type D
Even after adjustment for depression, they face a threefold increased risk of adverse cardiovascular outcomes.
Type D
said:
They are generally distressed, frequently experience negative emotions, and socially inhibited.
Beutel 2012; Cosci, 2012; Molloy 2012
said:
Even after adjustment for depression, they face a threefold increased risk of adverse cardiovascular outcomes
Denollet& Conraads, 2011
It is the ability to believe in our capacity to make things happen. This kind of ability helps us withstand stress.
Self-efficacy
Can moderate the effects of stress. Laughter stimulates the output of endorphins, which might enhance the functioning of the immune system
Sense of Humor
said:
Can moderate the effects of stress. Laughter stimulates the output of endorphins, which might enhance the functioning of the immune system
Marziali, 2008
One’s commitment to something or someone that is important to him/her gives his/her life a purpose.
Studies show that the degree of control one has over any stressor will influence how difficult the stressor will be for one to cope with.
Those who are susceptible to stress tend to perceive difficulties as threats; stress-hardy people perceive such difficulties as a challenge
Psychological Hardiness
These two abilities will enable us to moderate the impact of stress. ___ allows us to prepare ourselves for the inevitable while ___ allows us to feel that we are not at the mercy of the fates
Predictability and Control
said:
These two abilities will enable us to moderate the impact of stress. Predictability allows us to prepare ourselves for the inevitable while control allows us to feel that we are not at the mercy of the fates
Folkman & Moskowitz, 2000; Yartz, 2008
Has been considered as a buffer against the effects of stress. It can be given to and received by people through the following aspects:
___ is done by giving feedback about how one is doing. This kind of support helps people interpret what happened to them. ___ can be in a form of initiating simple conversation or going shopping with another person.
Social Support
Appraisal
Socializing
This aspect can be demonstrated through listening to people’s concerns and expressing feelings of sympathy, caring, understanding, and reassurance
Emotional Support
Types of STRESS MANAGEMENT STRATEGIES
Physical Management
Behavioral Management
Cognitive Restructuring
Structure each day to include a minimum of 20 minutes of aerobic exercise.
Eat a balanced meal, avoid caffeine, get enough hours of sleep, take a warm bath or shower, or go for walks.
Physical Management
This type of management can be done through involvement in diversionary activities or direct action taking like positive addiction to cross stitching, gardening, drawing, writing poems, composing songs, etc.
Behavioral Management
Everything that happens to us, whether it stresses us out or not, depends on how we think about that experience.
Cognitive Restructuring
The decision to cope with stress effectively is essential for physical and mental health
Cognitive Restructuring
