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Personal Development > Module 5 Coping with stress > Flashcards

Module 5 Coping with stress Flashcards

1
Q

Problem-Solving Skills Process

A

Analyze your situation.&raquo_space;
Gather all data.»
Compare Potential Causes»
Verify your solutions

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2
Q

Cognitive Symptoms

A
  1. Having Memory Problems
  2. Unable to Concentrate
  3. Poor Judgement
  4. Seeing Only the Negative
  5. Anxious
  6. Worrying Constantly
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3
Q
  • It refers to responding to a situation in an emotional way.
A

• Emotion-Focused Coping

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4
Q

It can motivate you to work harder to get what you want.

A

STRESS

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5
Q
  • These are usually enhanced by boosting your motivation to study. Being self-efficient will help you keep your motivation.
A

Study Skills

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6
Q

The kind of stress that can challenge and motivate you to find creative solutions to your concerns.

A

Eustress

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7
Q

it occurs when your level of stress is high enough to motivate you to move into action to get things accomplished.

A

Eustress or positive stress

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8
Q

Indicators that you have successfully handled stress

A
  1. Emotional Stability
  2. Being tactful
  3. Doing well in school
  4. Learning to say “no.
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9
Q

Behavioral Symptoms

A
  1. Eating more or Eating less
  2. Sleeping too much or Sleeping too little
  3. Isolating yourself from others
  4. Procrastinating
  5. Neglecting Responsibilities
  6. Drinking alcohol, Smoking, Taking Drugs or Playing computer games
  7. Nervous Habits: Nail Biting or Pacing restlessly
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10
Q

is a part of growing up.

A

STRESS

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11
Q

it occurs when your level of stress is either too high, or too low, and your body or mind begins to respond negatively to your stressors

A

Distress or negative stress

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12
Q
  • When you strive hard to conquer each obstacle, you become more challenged to get what you want
A

Study skills

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13
Q

Any environmental circumstance to which an organism reacts with prolonged physical arousal.

A

Stressors

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14
Q

Physical Symptoms

A
  1. Body Aches and Pains
  2. Diarrhea or Constipation
  3. Nausea & Dizziness
  4. Chest Pain
  5. Rapid Heartbeat
  6. Frequent Colds
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15
Q

There is a problem but I cannot change it.

A

• Emotion-Focused Coping

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16
Q

2 Kinds of stress

A

EUSTRESS

DISTRESS

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17
Q

Emotional Symptoms

A
  1. Moodiness
  2. Irritability
  3. Agitation
  4. Feeling Overwhelmed
  5. Loneliness
  6. Depression
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18
Q

a prolonged state of psychological arousal that may lead to negative effects on mood, cognitive capacity, immune function and physical health.

A

Stress

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19
Q

STRESS can be ______. Yet, when you know how to turn ________ _________ in your life into _________, you become more equipped to succeed. Hence, COPING with stress is ________ in life.

A

overwhelming

stressful events

opportunities

essential

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20
Q

If you manage your time well then you may be able to make your life less stressful.

A

Time Management Skills

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21
Q

** Measuring the the extent of the effects of the problem is important because you have to remember that _______________________
__________________________
_________________________

A

you are in charge of your situation
and that it affected you
because you allowed it to.

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22
Q

The kind of stress that becomes so overwhelming and leads to a sense of helplessness and exhaustion.

A

DISTRESS

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23
Q

Concentration Cycle

A

Light Concentration -(5 mins of reading/studying) >
Moderate concentration- (after interest is piqued, 5 minutes after light concentration) >
Deep Concentration-(focused memory, can last up to 40 minutes of studying)

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24
Q
  • It refers to facing the situation squarely and exerting efforts to solve the problem
A

• Problem-Focused Coping

25
Q

There is a problem, and I can change it. There’s no better time to change it than now.

A

• Problem-Focused Coping

26
Q

2 Ways of coping with stress

A
  • Problem-Focused Coping

* Emotion-Focused Coping

27
Q

is another way of dealing with stress which involves ignoring a problem and hoping that it will disappear on its own.

A

• Avoidant Coping

28
Q

Friends, Family, Teachers and guidance counselors who can guide you to attain personal well-being.

A

Support Group

29
Q

Involves managing difficult situations, exerting efforts to solve your problems, and striving to master or reduce the stressful effects of these situations.

A

COPING –

30
Q

There is a problem, and I can change it but I better do it next Time.

A

• Emotion-Focused Coping

31
Q

• Tips to improve time-management skills:

A
  1. Monitor your time.
  2. Plan activities using a schedule.
  3. Increase your efficiency
  4. Tackle one task at a time; do not procrastinate
  5. Group similar tasks together
  6. Make use of your “down time”.
32
Q

Your behavior in dealing with stressful situations

A

COPING STRATEGY –

33
Q

• Problem-focused coping has been linked to effective adjustment and this includes:

A
  1. Study Skills
  2. Time Management Skills
  3. Problem-Solving Skills
  4. Support Group
34
Q

** Measuring the ________________ of the problem is important because you have to remember that you are in charge of your situation and that it affected you because you allowed it to.

A

extent of the effects

35
Q

Distraction with pleasurable activities

A

Emotion-focused coping

36
Q
  • Your inability also to delegate responsibilities will prod you to do the task yourself.
A

Time Management Skills

37
Q

Talking with a friend

A

Emotion-focused coping

38
Q
  • Your inability to set or stick to your priorities and schedule results in wasted time.
A

Time management skills

39
Q

** Focusing on pain triggers emotional reactions, which in turn influences our actions.

A

Emotion-focused coping

40
Q

Personal ways on how to cope up stress
• Pausing to do things does not entirely mean that you are running away from your responsibilities or difficulties;_____________________________
____________________________.

A

rather it is stepping back to be able to see the whole picture.

41
Q

Avoidant Coping includes:

A
  1. Drinking alcoholic beverages to escape the problem
  2. Playing computer games for several hours
  3. Using illegal drugs.
42
Q

Problem-Solving

A

Problem-focused coping

43
Q

Obtaining emotional support

A

Emotion-focused Coping

44
Q

Getting organized

A

Problem-focused coping

45
Q

Personal ways of coping with stress

• ______ is releasing your pent-up emotions, which is achieved through talking and crying.

A

Catharsis

46
Q

** To deal with your troubles more effectively, you need to _________________________________.

A

know how to solve problems.

47
Q

obtaining instrumental social support

A

Problem-focused coping

48
Q

Personal ways of coping with stress

• When you deal with stress, you have to learn to ______ ________.

A

comfort yourself.

49
Q

relaxation

A

Emotion-focused coping

50
Q
  • Another cause of wasted time is being a perfectionist
A

Time management Skills

51
Q

Mindfulness

A

Emotion-focused coping

52
Q

These set of skills are important to achieve academic success.

A

Study Skills –

53
Q

Emotion-focused coping makes active use of defense mechanisms such as:

A
  1. Compensation
  2. Denial
  3. Displacement
  4. Identification
  5. Introjection
  6. Projection
  7. Rationalization
  8. Reaction Formation
  9. Regression
  10. Repression
  11. Undoing
  12. Sublimation
54
Q

Assertive communication to manage interpersonal stressors

A

Problem-focused coping

55
Q

involves assessing the situation by describing it and determining when the problem started.

A

Problem-Solving Skills

56
Q

Diaphragmatic breathing

A

Emotion-focused coping

57
Q

How to de-stress your distress?

A
  • Usually people eat chocolates and drink coffee. However, these only have immediate effects that can wear off easily.
  • Eating comfort food.
  • Deep Breathing
  • Relaxing Muscles
  • Engaging in physical activities
  • Having a good cry
58
Q

time management

A

Problem-focused coping

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