Mental Health and Well-being Flashcards
term used to describe the physical, emotional, cognitive, and behavioral responses to events that are appraised as either threatening or challenging
stress
this kind of stress produces unpleasant and undesirable stressors, appearing as threats that overwhelm, confuse, agitate, and cause anxiety
distress
this pressure mobilizes us into actions when we are positively engaged with a problem; the optimal amount of stress that people need to promote their own health and well-being
eustress
determine the kind of stress based on the examples – organizing a party, being appointed as an officer, job promotion
eustress
examples of this stress include calamities, death of a loved one, and losing car keys
distress
what are the 4A’s of coping with stress?
- Change the situation:
1. Avoid the stressor
2. Alter the stressor - Change your reaction:
3. Adapt to the stressor
4. Accept the stressor
how do we avoid unnecessary stress?
- Learn how to say “no” – know your limits and stick to them.
- Avoid people who stress you out.
- Take control of your environment.
- Avoid hot-button topics
- Pare down your to-do list.
this way of coping with stress is characterized by the following:
- Do not try to control uncontrollable
- Look for the upside.
- Share your feelings.
- Learn to forgive.
4: Accept the things you can’t change or Accept the stressor
How should we adapt to the stressor?
- Reframe problems.
- Look at the big picture.
- Adjust your standards.
- Focus on the positive.
In altering the situation, we need to express our feelings instead of bottling them up, and be more assertive. what are two other ways to alter a situation?
- Be willing to compromise
- Manage your time better
it is the tendency to think over and over about the causes, factors, and consequences of a negative emotional experience
rumination
if the scenario is negative, what will be the response/explanation of an optimist vs a pessimist?
optimist: external, variable, specific
pessimist: internal, stable, global
if the situation is positive, what are the responses of an optimist vs pessimist?
optimist: internal, stable, global
pessimist: external, variable, specific
enumerate the ABCDE’s of staying optimistic
Adversity, Belief, Consequences, Disputation, Energization
this refers to what you do/how you act/behave and how you feel
consequences
effort to argue with yourself and dispute your beliefs, such as redirecting your attention. this interrupts the habitual thought pattern regarding the adversity and your belief about it
disputation
the situation or event which triggers your pessimism, and could be almost anything – frown of a friend, a rejection letter, did not receive a call or text, etc.
adversity
outcome or effect of directing one’s thoughts and attention
energization
how you interpret the adversity. be sure to separate thoughts from your feelings as feelings are under consequences. examples include telling yourself that you will not succeed and you are incompetent.
belief
who developed the PERMA Model?
Dr. Martin Seligman
what does the acronym PERMA stand for?
P - Positive Emotions E - Engagement R - Relationships M - Meaning A - Accomplishments
it is the ability to be optimistic and to view from a positive perspective the present, past, and future. it is most connected to happiness, and also allows a person to distinguish pleasure versus enjoyment.
positive emotions
differentiate pleasure from enjoyment.
pleasure is satisfying bodily needs for survival (thirst, hunger, sleep); whereas enjoyment is an intellectual stimulation and creativity (completing a puzzle, etc)
this plays a role in having reason and a sense of purpose and meaning in life to attain happiness and fulfillment. it states that the meaning in our life is beyond the pursuit of pleasure and material wealth.
meaning
