Mod 2 (Sec 3) Flashcards
1
Q
Healthy strategies for coping w/ stress
A
- self care
- practice mindfulness
- self compassion
- talk to someone
- limit avoidance
- concrete problem-solving
- take a break
- recognize when u need more help
2
Q
Self care
A
- any activity that takes care of personal needs and well-being
- engaging in a relaxing activity, going for a walk, listening to music, being creative
- positive routine
2
Q
Self compassion
A
- helpful to be kind, supportive, encouraging to yourself
- calm and gently tone of voice
3
Q
Practice mindfulness
A
- being present through awareness. of immediate env. both outside and inside
- developing mindfulness skills helps university students manage their stress
4
Q
Talk to someone
A
- social support can be helpful for coping w/ stress
- The process talk, identification of a problem, suggestions for ways they can help
5
Q
Limit avoidance
A
- accepting emotional state during stressful or negative situations rather than avoiding feelings may protect against negative affect and depressive emotions
6
Q
Concrete problem-solving
A
- overthinking can make you passive and overgeneralize situations when you should actually attempt to be active in problem-solving
- check if worrying about a real or hypothetical problem
- be specific and concrete focus on particular circumstance
7
Q
Concrete-Problem Solving Excercise
A
- what is the problem
- how did it happen
- what is the first step I can take to tackle this
- how can I get started on moving forward
8
Q
Take a Break
A
- take a break and allow some time to calm down
- enjoy a walk or run outside, relax on couch, catch up w/ friends
- short breaks may reduce fatigue and enhance participation and learning
9
Q
Recognize when need more help
A
- if feeling so stressed that have a hard time completing day-to-day activities or experiencing suicidal thoughts it is important to tell someone
- talk to mental health professional
10
Q
Healthy strategies for sleep
A
- routine
- environment
- consumption
- exercise
- mindfulness
- support
- reduce worry
11
Q
Routine
A
- create a relaxing routine and consistent bedtime routine
- helps w/ circadian rythms
12
Q
Envioronment
A
- create env. that promotes sleep
- avoid bright lights and sounds before bed
13
Q
Consumption
A
- avoid intense excercise, caffeine, nicotine, alcohol and recreational drugs before bed
14
Q
Excercise
A
- aim to be physically active everyday and avoid prolonged times of inactivity
15
Q
Mindfulness
A
- create mental space to facilitate sleep
- clearing mind or meditation
16
Q
Support
A
- if sleep problems are persistent seek additional support
17
Q
Healthy strategies for behavioural self-regulation
A
- daytime/bedtime routine
- avoid shifted sleep
- avoid disruptions
17
Q
Reduce Worry
A
- worrying can make it harder to sleep
- set a specific time to write down worries and try to tackle
18
Q
Daytime/bedtime routine
A
- create consistent and balanced routine
- waking up and going to sleep at approx. samr time every day
18
Q
Avoid shifted sleep
A
- chronic reversal of night and day can impact circadian rythms and assoc. w/ increased risk of various health problems
19
Q
Avoid disruptions
A
- avoid frequent changes or disruptions to routine
- can influence body’s biological rhythms
20
Q
Gabriel
A
- has been cutting his sleep short to keep up w/ lectures
- started to feel more easily irritated which was noted by his partner
- not managing stress wel with his sleep
- feeling tired, overwhelmed
- thinking of taking wake-up pills or caffeine to improv cogn. performance
21
Q
Healthy strategies for emotional self-regulation
A
- practice mindfulness
- cognitive skills
- maintaining healthy lifestyle
22
Q
Cognitive skills
A
- be understanding
- be a good communicator
- be versatile
- be nice to yourself
23
Q
Dakota
A
- has experienced anxiety symptoms and increased sensitivity during times of change in peer relationships; starting to feel same symptoms as school work piles up
- change in appetite; missing meals
- having trouble gettig to and staying asleep
- self-critica
24
Q
Dakota: Emotional reg. and social support
A
- Noa invites Dakota to go fro walk and do school work together, and they could each schedule times for practice
- Dakota found this companionship to be helpful w/ decreasing her symptoms
- felt more self confident and could more easily regulate emotional responses