Module 3 - Coping & Stress Management Flashcards
1
Q
What does coping refer to?
A
- The things that people do to reduce their stress
2
Q
What does coping include?
A
- Efforts to manage internal and external demands
3
Q
Is coping a single event?
A
-NO
4
Q
What does coping involve?
A
- Continuous transactions with the environment and continuous appraisals/reappraisals
5
Q
What kind of process is coping?
A
- Dynamic process
6
Q
Explain the transactional model of stress and coping
A
- Stimulus
- Primary & Secondary Appraisal
- Coping Response
7
Q
What are the three functions of coping?
A
- Problem-focused
- Emotion-focused
- Relationship-focused
8
Q
Explain problem-focused coping.
A
- Direct efforts to solve the problem
9
Q
Explain Emotion-focused coping
A
- Efforts to manage emotions generated by the stressful situation
10
Q
Explain relationship-focused coping
A
- Efforts to maintain and manage social relationship during stressful periods
11
Q
What are the two options for problem-focused coping?
A
- Changing the situation
- Changing ourselves
12
Q
Explain the changing the situation option of problem-focused coping
A
- Thinking of options
- Making a plan of action
- Increasing efforts to make thing work
13
Q
Whats an example of thinking of options?
A
- Weighing pros and cons
14
Q
What is an example of making a plan of action?
A
- Formulating a list
15
Q
Explain the changing ourselves option of problem-focused coping
A
- seeking information from other sources
- Learning new skills
- Taking a course
16
Q
Example of learning a new skill
A
- Practicing
- Rehearsing
17
Q
example of taking a course
A
- Reading a book
18
Q
What are some examples of emotion-focused coping?
A
- Denial
- Escape-Avoidance
- Distancing
- Wishful Thinking
- Emotional Suppression
- Emotional Expression
- Positive Reappraisal
- Self-care
- Social Comparison
- Prayer
- Substance Use
- Other Defence Mechanisms
19
Q
Examples of Relationship-focused coping
A
- Empathetic Responding
- Perspective Taking
- Support Seeking
- Support Provision
- Compromise
- Interpersonal Withdrawal
- Confrontation
- Mixed Functions - Interactive Effects
20
Q
Explain Meaning-Focused Coping
A
- Efforts to manage the meaning of an event or situation
21
Q
What is meaning-focused coping according to Folkman?
A
- Drawing on beliefs, values, and existential goals to motivate and sustain coping and well-being in difficult times
22
Q
What is approach coping?
A
- Actively deal with problem or manage tension
23
Q
What types of approach coping are there?
A
- Cognitive
- Behavioural
24
Q
Explain cognitive approach coping
A
- trying to see the positive
25
explain behavioural approach coping
- talking to a friend
26
What are the benefits of approach coping?
- Appropriate action
- Release of emotions
- Assimilation of trauma
- Stress reduction
27
Possible costs of approach coping?
- Increased distress
- Non-productive worry and rumination
27
Explain avoidance coping
- Distance oneself from the problem and not think about it
28
Explain cognitive avoidance coping
- trying not to think about it
29
explain behavioural avoidance coping
- drinking to reduce tension
30
Possible benefits of avoidance coping
- short-term stress reduction
- allows for dosing
- increased hope and courage
31
Possible risks of avoidance coping?
- Increased distress
- Interference with action
- emotional numbness
- disruptive behaviour
32
What does the best way of coping depend on?
- Personal attributes
- Abilities
- Contextual Factors
- Social Factors
- Controllability of stressor
33
What is better when the situation is uncontrollable?
- Avoidance coping
34
What is better when one can take advantage of opportunities for control?
- Approach coping
35
What is the best indicator of effective coping?
- The outcome
36
Explain psychological resilience
- Positive adaptation or successful coping after a stressful or adverse situation
37
What can resilience do for stress?
- Recovery without lasting impact
38
According to Major et al (1998), resilience involves high levels of what 3 positive aspects of personality?
- Self-esteem
- Personal Control
- Optimism
39
What does hardiness require?
- Control
- Commitment
- Challenge
40
What are some health outcomes of resilience in Old Age?
- Improved quality of life
- Independence in ADL
- Faster Cardiovascular recovery
- Increased longevity
- Lower mortality risk
- Better mental health
- Greater happiness, well-being
- Lower rates of depression
- Higher life satisfaction
- Successful Aging (despite adversities)
41
What traits and characteristics other than resilience and hardiness are associated with more successful coping?
- Sense of coherence
- Optimism
- Low neuroticism / high emotional stability
- High extraversion, agreeableness, and conscientiousness
- High openness to experience
- Type B personality (low competitiveness, low hostility)
42
What does a strong sense of coherence mean?
- Seeing life as manageable, meaningful
43
What does research suggest about effectively managing stress?
- Problem-solve
- Process/Express Feelings
- Engage Positive emotions
- Find Meaning (positive reappraisal)
- Accommodate to stressor (acceptance)
- Support-seeking / empathy
- Interact with friendly animals
- Spend time in nature
- Meditate and mindfulness
44
Explain Disclosure
- Emotional expression
- Written or Verbal
- Intent of resolving or working through things
45
What did disclosure in narrative therapy benefit?
- Cancer patients well-being
- PTSD
- Eating Disorders
46
What is the stress buffering hypothesis?
- Social support is a protective factor
47
How is social support a protective factor?
- buffers the impact of stress and environmental demands on the individual
48
What are the types of social support?
- Emotional/Esteem
- Tangible/Instructional
- Informational Support
- Companionship Support
49
Explain Emotional and Esteem Support
- Feeling loved and cared for
- Valued and respected
- Empathy, concern, positive regard
50
Explain Tangible and instrumental support
- Receiving material aid
- Assistance from others
51
Explain Informational Support
- Advice
- Information
52
Explain Companionship Support
- Spend time with others
53
What forms of support are maladaptive for both parties?
- Protective Buffering
- Solicitiousness
54
explain protective buffering
- Keeping information from someone in order to protect them
55
Why would someone use protective buffering?
- Protect them
- Avoid potential negative interaction
56
Explain Solicitousness
-Expressing concern
- Helping without request
57
Based on research, what health-related benefits does volunteerism provide?
- Stress-buffering effect via increased oxytocin
- Reduced hypertension
- Reduced depression
58
What matters more to health, quality or quantity?
- Quality
59
What did people with fewer than 4 types of social roles have more than people with 6 roles or more?
- 4x more likely to catch cold
60
What does subjective loneliness do to cold symptoms?
- Worsens
61
What were people surrounded by happy people more likely to become?
- Happy themselves
62
How far does the relationship between people's happiness extend?
- Up to three degrees
- Friends of a friend's friend
63
What has social media use been associated with?
- Loneliness, frustration, anger
- Lower well-being and life satisfaction
- Increased depression
- Negative Body Image
- Narcissism
- Anxiety
- Psychiatric Distress
64
What type of social media use is associated with narcissism?
- Increased visual use of social media
65
Can social support be effectively provided through technology?
YES
- But to a lesser extend to in-person support
66
What were the increases of likelihood for mortality for loneliness, social isolation, and living alone?
- Loneliness: 29%
- Social Isolation: 26%
- Living Alone: 32%
67
What do healthy relationships do?
- Increases health
68
What are the physiological benefits of human-animal interaction?
- Reduced Blood Pressure
- Improved Pain Management
- Lower Cortisol Output
- Reduced susceptibility to infection
- Improved pain management
- Lower cortisol output
69
What are the psychosocial benefits of human-animal interactions?
- improved mood
- lower anxiety and reduced impact of stress
- lower fear
- reduced aggression
- Increased trustworthiness
- trust of others
70
What are the stress buffering affects of human-animal interactions?
- HAI reduces the impact of stress on health
71
What happened to heart attack survivors who owned dogs?
- increased survival time after heart attack
72
What did petting a dog do?
- Decreased heart rate
73
What happened in the presence of a dog?
- reduced cardiovascular stress
74
What happened in healthcare worker after 5 minutes w/ therapy dog?
- Reduced cortisol
75
What happened to people after they got a dog?
- Reduced minor health issues (10mon)
76
What do elderly dog owners do less than non dog owners?
- Less doctors visits
77
What did pet owners show lower reaction to compared to non-pet owners?
- Lower reaction to stressors
- Faster recovery
78
What attenuated the stress response more: spouse or pet?
- Pet
79
What plays a key role in the benefits of HAI?
- Higher output of oxytocin
80
What does HAI do for school?
- boosts learning and engagement
81
What does HAI do for older adults?
- Improve health outcomes
82
What limitations need to be overcome on study of HAI?
- Lack of standardized measure of variables
- Reliance on small sample sizes
- Short-term outcomes
- Degree of pet involvement/previous ownership not controlled
- Animals not typically well described
83
What happens when you view an aquarium?
- Lower BP and HR
84
What does the visual presence of wood in a room lower?
- Sympathetic nervous system activation
85
What did greenspace exposure reduce?
- HR
- Diastolic BP
- Salivary Cortisol
86
What did greenspace exposure cause decreased incidence of?
- Type 2 Diabetes
- All-cause mortality
- cardiovascular mortality
87
What might explain the health-related benefits of greenspace exposure?
- Opportunity for physical activity
- Increased social interaction
- Exposure to sunlight
- Mitigation of harmful environmental exposure (noise, pollution)
88
What is the "old friends" hypothesis?
Benefits of greenspace due to:
- Increased exposure to micro-organisms important for immune system development and regulation of inflammatory response
89
What are the mental health benefits of greenspace exposure?
- Lower risk of mental illness
- lower rumination
- Reduced depression
- Happiness
90
What does increased tree coverage do for stress?
- Reduces self-reported stress
91
What was more effective: walking in the city or in natural area?
- Natural area
92
What is nature-deficit disorder?
- Urbanized lifestyle away from nature results in negative outcomes mental health and well-being
93
What does meditation refer to?
- various practices and behaviours that induce a calm, peaceful, or relaxed state
94
What is meditation suggested to increase?
- Person's ability to create a "relaxation response" as an alternative to the stress response
95
What does practicing meditation appear to do?
- Alleviate stress
- Reduce blood pressure
- Enhance immune function
96
What is mindfulness?
- intentionally focused awareness of one's immediate inner and outer experiences
97
What is commonly integrated into meditation?
- Mindfulness-based meditation
98
Mindfulness is the moment-by-moment attention to what?
- thoughts
- emotion
- sensation
- surroundings
99
Is mindfulness effective at reducing stress, depression, anxiety, and distress?
- Moderately
100
How do you practice mindfulness?
- Observe moment as is
- observe sensation of body
101
How do you practice mindfulness meditation?
- pay attention to breathing, relaxation
- observe thoughts and feelings
102
What is Shinrin-Yoku?
Forest Bathing
- Traditional Japanese practice of immersing oneself in nature
103
What has forest bathing been associated with?
- Potential health benefits
- Improved immune function in adults
