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Psyc 314 > Module 3 - Coping & Stress Management > Flashcards

Module 3 - Coping & Stress Management Flashcards

1
Q

What does coping refer to?

A
  • The things that people do to reduce their stress
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2
Q

What does coping include?

A
  • Efforts to manage internal and external demands
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3
Q

Is coping a single event?

A

-NO

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4
Q

What does coping involve?

A
  • Continuous transactions with the environment and continuous appraisals/reappraisals
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5
Q

What kind of process is coping?

A
  • Dynamic process
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6
Q

Explain the transactional model of stress and coping

A
  • Stimulus
  • Primary & Secondary Appraisal
  • Coping Response
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7
Q

What are the three functions of coping?

A
  • Problem-focused
  • Emotion-focused
  • Relationship-focused
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8
Q

Explain problem-focused coping.

A
  • Direct efforts to solve the problem
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9
Q

Explain Emotion-focused coping

A
  • Efforts to manage emotions generated by the stressful situation
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10
Q

Explain relationship-focused coping

A
  • Efforts to maintain and manage social relationship during stressful periods
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11
Q

What are the two options for problem-focused coping?

A
  • Changing the situation
  • Changing ourselves
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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
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13
Q

Whats an example of thinking of options?

A
  • Weighing pros and cons
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14
Q

What is an example of making a plan of action?

A
  • Formulating a list
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15
Q

Explain the changing ourselves option of problem-focused coping

A
  • seeking information from other sources
  • Learning new skills
  • Taking a course
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16
Q

Example of learning a new skill

A
  • Practicing
  • Rehearsing
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17
Q

example of taking a course

A
  • Reading a book
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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
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19
Q

Examples of Relationship-focused coping

A
  • Empathetic Responding
  • Perspective Taking
  • Support Seeking
  • Support Provision
  • Compromise
  • Interpersonal Withdrawal
  • Confrontation
  • Mixed Functions - Interactive Effects
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20
Q

Explain Meaning-Focused Coping

A
  • Efforts to manage the meaning of an event or situation
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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
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22
Q

What is approach coping?

A
  • Actively deal with problem or manage tension
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23
Q

What types of approach coping are there?

A
  • Cognitive
  • Behavioural
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24
Q

Explain cognitive approach coping

A
  • trying to see the positive
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25
Q

explain behavioural approach coping

A
  • talking to a friend
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26
Q

What are the benefits of approach coping?

A
  • Appropriate action
  • Release of emotions
  • Assimilation of trauma
  • Stress reduction
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27
Q

Possible costs of approach coping?

A
  • Increased distress
  • Non-productive worry and rumination
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27
Q

Explain avoidance coping

A
  • Distance oneself from the problem and not think about it
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28
Q

Explain cognitive avoidance coping

A
  • trying not to think about it
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29
Q

explain behavioural avoidance coping

A
  • drinking to reduce tension
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30
Q

Possible benefits of avoidance coping

A
  • short-term stress reduction
  • allows for dosing
  • increased hope and courage
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31
Q

Possible risks of avoidance coping?

A
  • Increased distress
  • Interference with action
  • emotional numbness
  • disruptive behaviour
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32
Q

What does the best way of coping depend on?

A
  • Personal attributes
  • Abilities
  • Contextual Factors
  • Social Factors
  • Controllability of stressor
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33
Q

What is better when the situation is uncontrollable?

A
  • Avoidance coping
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34
Q

What is better when one can take advantage of opportunities for control?

A
  • Approach coping
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35
Q

What is the best indicator of effective coping?

A
  • The outcome
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36
Q

Explain psychological resilience

A
  • Positive adaptation or successful coping after a stressful or adverse situation
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37
Q

What can resilience do for stress?

A
  • Recovery without lasting impact
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38
Q

According to Major et al (1998), resilience involves high levels of what 3 positive aspects of personality?

A
  • Self-esteem
  • Personal Control
  • Optimism
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39
Q

What does hardiness require?

A
  • Control
  • Commitment
  • Challenge
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40
Q

What are some health outcomes of resilience in Old Age?

A
  • 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)
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41
Q

What traits and characteristics other than resilience and hardiness are associated with more successful coping?

A
  • 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
Q

What does a strong sense of coherence mean?

A
  • Seeing life as manageable, meaningful
43
Q

What does research suggest about effectively managing stress?

A
  • 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
Q

Explain Disclosure

A
  • Emotional expression
  • Written or Verbal
  • Intent of resolving or working through things
45
Q

What did disclosure in narrative therapy benefit?

A
  • Cancer patients well-being
  • PTSD
  • Eating Disorders
46
Q

What is the stress buffering hypothesis?

A
  • Social support is a protective factor
47
Q

How is social support a protective factor?

A
  • buffers the impact of stress and environmental demands on the individual
48
Q

What are the types of social support?

A
  • Emotional/Esteem
  • Tangible/Instructional
  • Informational Support
  • Companionship Support
49
Q

Explain Emotional and Esteem Support

A
  • Feeling loved and cared for
  • Valued and respected
  • Empathy, concern, positive regard
50
Q

Explain Tangible and instrumental support

A
  • Receiving material aid
  • Assistance from others
51
Q

Explain Informational Support

A
  • Advice
  • Information
52
Q

Explain Companionship Support

A
  • Spend time with others
53
Q

What forms of support are maladaptive for both parties?

A
  • Protective Buffering
  • Solicitiousness
54
Q

explain protective buffering

A
  • Keeping information from someone in order to protect them
55
Q

Why would someone use protective buffering?

A
  • Protect them
  • Avoid potential negative interaction
56
Q

Explain Solicitousness

A

-Expressing concern
- Helping without request

57
Q

Based on research, what health-related benefits does volunteerism provide?

A
  • Stress-buffering effect via increased oxytocin
  • Reduced hypertension
  • Reduced depression
58
Q

What matters more to health, quality or quantity?

A
  • Quality
59
Q

What did people with fewer than 4 types of social roles have more than people with 6 roles or more?

A
  • 4x more likely to catch cold
60
Q

What does subjective loneliness do to cold symptoms?

A
  • Worsens
61
Q

What were people surrounded by happy people more likely to become?

A
  • Happy themselves
62
Q

How far does the relationship between people’s happiness extend?

A
  • Up to three degrees
  • Friends of a friend’s friend
63
Q

What has social media use been associated with?

A
  • Loneliness, frustration, anger
  • Lower well-being and life satisfaction
  • Increased depression
  • Negative Body Image
  • Narcissism
  • Anxiety
  • Psychiatric Distress
64
Q

What type of social media use is associated with narcissism?

A
  • Increased visual use of social media
65
Q

Can social support be effectively provided through technology?

A

YES
- But to a lesser extend to in-person support

66
Q

What were the increases of likelihood for mortality for loneliness, social isolation, and living alone?

A
  • Loneliness: 29%
  • Social Isolation: 26%
  • Living Alone: 32%
67
Q

What do healthy relationships do?

A
  • Increases health
68
Q

What are the physiological benefits of human-animal interaction?

A
  • Reduced Blood Pressure
  • Improved Pain Management
  • Lower Cortisol Output
  • Reduced susceptibility to infection
  • Improved pain management
  • Lower cortisol output
69
Q

What are the psychosocial benefits of human-animal interactions?

A
  • improved mood
  • lower anxiety and reduced impact of stress
  • lower fear
  • reduced aggression
  • Increased trustworthiness
  • trust of others
70
Q

What are the stress buffering affects of human-animal interactions?

A
  • HAI reduces the impact of stress on health
71
Q

What happened to heart attack survivors who owned dogs?

A
  • increased survival time after heart attack
72
Q

What did petting a dog do?

A
  • Decreased heart rate
73
Q

What happened in the presence of a dog?

A
  • reduced cardiovascular stress
74
Q

What happened in healthcare worker after 5 minutes w/ therapy dog?

A
  • Reduced cortisol
75
Q

What happened to people after they got a dog?

A
  • Reduced minor health issues (10mon)
76
Q

What do elderly dog owners do less than non dog owners?

A
  • Less doctors visits
77
Q

What did pet owners show lower reaction to compared to non-pet owners?

A
  • Lower reaction to stressors
  • Faster recovery
78
Q

What attenuated the stress response more: spouse or pet?

A
  • Pet
79
Q

What plays a key role in the benefits of HAI?

A
  • Higher output of oxytocin
80
Q

What does HAI do for school?

A
  • boosts learning and engagement
81
Q

What does HAI do for older adults?

A
  • Improve health outcomes
82
Q

What limitations need to be overcome on study of HAI?

A
  • 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
Q

What happens when you view an aquarium?

A
  • Lower BP and HR
84
Q

What does the visual presence of wood in a room lower?

A
  • Sympathetic nervous system activation
85
Q

What did greenspace exposure reduce?

A
  • HR
  • Diastolic BP
  • Salivary Cortisol
86
Q

What did greenspace exposure cause decreased incidence of?

A
  • Type 2 Diabetes
  • All-cause mortality
  • cardiovascular mortality
87
Q

What might explain the health-related benefits of greenspace exposure?

A
  • Opportunity for physical activity
  • Increased social interaction
  • Exposure to sunlight
  • Mitigation of harmful environmental exposure (noise, pollution)
88
Q

What is the “old friends” hypothesis?

A

Benefits of greenspace due to:
- Increased exposure to micro-organisms important for immune system development and regulation of inflammatory response

89
Q

What are the mental health benefits of greenspace exposure?

A
  • Lower risk of mental illness
  • lower rumination
  • Reduced depression
  • Happiness
90
Q

What does increased tree coverage do for stress?

A
  • Reduces self-reported stress
91
Q

What was more effective: walking in the city or in natural area?

A
  • Natural area
92
Q

What is nature-deficit disorder?

A
  • Urbanized lifestyle away from nature results in negative outcomes mental health and well-being
93
Q

What does meditation refer to?

A
  • various practices and behaviours that induce a calm, peaceful, or relaxed state
94
Q

What is meditation suggested to increase?

A
  • Person’s ability to create a “relaxation response” as an alternative to the stress response
95
Q

What does practicing meditation appear to do?

A
  • Alleviate stress
  • Reduce blood pressure
  • Enhance immune function
96
Q

What is mindfulness?

A
  • intentionally focused awareness of one’s immediate inner and outer experiences
97
Q

What is commonly integrated into meditation?

A
  • Mindfulness-based meditation
98
Q

Mindfulness is the moment-by-moment attention to what?

A
  • thoughts
  • emotion
  • sensation
  • surroundings
99
Q

Is mindfulness effective at reducing stress, depression, anxiety, and distress?

A
  • Moderately
100
Q

How do you practice mindfulness?

A
  • Observe moment as is
  • observe sensation of body
101
Q

How do you practice mindfulness meditation?

A
  • pay attention to breathing, relaxation
  • observe thoughts and feelings
102
Q

What is Shinrin-Yoku?

A

Forest Bathing
- Traditional Japanese practice of immersing oneself in nature

103
Q

What has forest bathing been associated with?

A
  • Potential health benefits
  • Improved immune function in adults

Psyc 314 (10 decks)

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