Module 40 Flashcards
coping
alleviating stress using emotional, cog, or behavioral methods
problem-focused coping
attempting to alleviate stress directly by changing the stressor or the way we interact with it; use when we feel we have some control over self/stressor; more people use it with internal loci of control
emotional-focused coping
attempting to alleviate stress by avoiding/ignoring the stressor and attending to emotional needs related to the stress reaction; use when we feel we can’t change a situation; more people use it with external loci of control; can harm health (stress eating)
personal control
sense of controlling our environment rather than feeling helpless
learned helplessness
hopelessness and passive resignation someone learns when unable to avoid (control) aversive events
loss of control perception
can increase vulnerability to ill (mental and physical) health; citizens of stable democracies (personal freedom and control) report increased levels of happiness; higher economic status = more control = longer life; causes increase release of stress hormones
excess of control/tyranny of choices
common in W cultures; can decrease satisfaction with choice, cause behavior paralysis, increase depression; causes info overload and greater regret
external locus of control
perception that chance or outside forces beyond our personal control determine our fate; experience more PTSD; more young Americans show now than before
internal locus of control
perception that we control our own fate; greater achievement, independence, better health, decreased depression, obesity, blood pressure and distress as an adult; more military and business leaders; believe in free-will and demonstrate self-control
self-control
ability to control impulses and practice delayed gratification
pessimists
expect things to go badly; attribute poor performance to a basic lack of ability or to situations enduring beyond control; more external loci of control
depletion effect
self-control weakens after use, recovers after rest, and grows stronger with exercise
optimists
expect to have more control, cope better with stressful events; enjoy better health, respond to stress with smaller increases in blood pressure; get better grades and argue more civilly; greater life satisfaction, longer life; genetic (related to oxytocin)
social support
feeling liked and encouraged by intimate friends and family; calms us; stronger immune responses; allows for open heart therapy
open heart therapy
confidement of painful feelings; calms us long term, temp arouses us; suppressing emotions can decrease physical health; can work via writing
aerobic exercise
sustained exercise that increases heart and lung fitness; helps alleviate depression and anxiety; adds to quantity and quality of life; later in life, better cognitive functioning and decreased risk of neurocog disorders; increases immune responses
biofeedback
system of recording, amplifying, and feeding back info about subtle physiological responses (autonomic nervous system); people learn which techniques do/don’t control physiological responses; only helpful for tension headaches
relaxation tendencies
decrease depression, heart disease, causes longer life; can include walking, talking, and eating slower; smiling more; laughing at self; admitting mistakes; renewing religious faith; can lower stress and increase immune responses
mindful meditation
reflective practice in which people attend to current experiences (inner state) in a nonjudgmental and accepting way; involves closing eyes, scanning body, paying attention to breathing and responses of certain body parts
neuro effects of aerobic exercise
increase arousal, muscle relaxation; releases mood increasing chem (norepinephrine, serotonin, and endorphins); filters out toxins that cause depression; fosters neurogenesis (new neurons have increased stress resistance)
neuro effects of mindful meditation
connections among brain regions associated with attention, processing visual and audial stimuli and being reflective/aware; activates brain regions associated with reflective awareness (less activity in amygdala (fear) and more in prefrontal cortex (emotional regulation) when labeling emotions); calms brain activation in emotional situations
faith factor
religiously active people tend to live longer bc religion promotes self-control and healthy behaviors, increases social support, and promotes positive emotions, meditation via prayer, and hope
