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
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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
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2
Q

Self compassion

A
  • helpful to be kind, supportive, encouraging to yourself
  • calm and gently tone of voice
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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
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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
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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
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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
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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
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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
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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
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10
Q

Healthy strategies for sleep

A
  • routine
  • environment
  • consumption
  • exercise
  • mindfulness
  • support
  • reduce worry
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11
Q

Routine

A
  • create a relaxing routine and consistent bedtime routine
  • helps w/ circadian rythms
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12
Q

Envioronment

A
  • create env. that promotes sleep
  • avoid bright lights and sounds before bed
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13
Q

Consumption

A
  • avoid intense excercise, caffeine, nicotine, alcohol and recreational drugs before bed
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14
Q

Excercise

A
  • aim to be physically active everyday and avoid prolonged times of inactivity
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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