Personal & Professional Development of Counsellor Flashcards
3 Systems that Stress Effects
- Nervous
- Endocrine
- Immune
(these 3 systems communicate to maintain balance in all bodily functions) [homeostasis]
The Holmes-Rahe Scale
-each item describes something causing change or adaptation
-thing requiring change can be pos. or neg.
-thinking about stressor can induce stress response
Endocrine System 2 Hormones
-secretes 2 hormones under stress
1. Catecholamines (adrenaline, epinephrine, norepinephrine)
-faster heartbeat, constrict blood vessels, tense muscles, faster respiratory, blood thickens
2. Corticosteroids (cortisone, cortisol)
-too much cortisol suppress immunity, insulin resistance, increase BP, progressive nerve loss in hippocampus
Fear
response to external threat
Anxiety
-present w/out external stimuli
-result of threats perceived uncontrollable or unavoidable
-often imagined living catastrophe
Worry
-chronic worriers more than 8hrs a day
-most common form of anxiety
Serotonin
-neurotransmitter
-regulates mood, sleep, aggression, appetite
-limbic system & hypothalamus (brain parts that regulate emotional behaviour)
SSRI’s (Selective Serotonin Reuptake Inhibitors)
block uptake of serotonin, increase neurotransmitters availability in synapses
Limbic System
-controls mood & arousal
-group of interconnected deep brain structures (all mammals)
-olfaction (smell), emotion, motivation, behaviour, autonomic functions
-part of vertebrate nervous system-regulates involuntary action; intestines, heart, glands
-divided into sympathetic & parasympathetic nervous system
Locus of Control (Internal & External)
deep-seated belief that our own actions will be enough to control or master the env., we can impact a situation by how we look @the problem
External Locus of Control
things that happen to people unrelated to own behaviour & beyond their control e.g. difficult client
Internal Locus of Control
neg. events are consequence of personal actions, can be potentially controlled e.g. my skill deescalating the client
R.A.I.N. (defined)
mindfulness technique when triggered, overwhelmed, having difficult emotions
R.A.I.N. (stands for?)
R=Recognize triggers/emotions & what’s going on. Name it!
A=Allow any emotions, thoughts, sensations. Feel it all!
I=Investigate why you got triggered & are experiencing the emotions
N=Non-identification; you’re not you’re thoughts & emotions
Self-Efficacy (defined)
-perception of own ability to do specific task & overcome difficulties inherit in that specific task.
-belief in yourself
Self-Efficacy (3 measured by) [M.S.G.]
Magnitude: high magnitude: I can do everything on my list
Strength: confident about performing any single thing
Generality: how many areas person feels confident in
Locus of Control Diagram (explained)
one end=external=outcomes outside your control, determined by fate, independent of your hard work/decisions
other end=internal=outcomes w/in your control, determined by your hard work/decisions
Stress Response to the Body (7) (BCJISGR) [isn’t always bad]
Brain - difficulty concentrating, anxiety, depression, irritability, mood, mind-fog
Cardiovascular - high cholesterol, high BP, increased risk heart attack/stroke
Joints/Muscles - increased inflammation, tension, aches/pains, muscle tightness
Immune System - decreased immune function, low immune defenses, increase risk illness/recovery time
Skin/Hair - hair loss (dull/brittle), brittle nails, dry skin, acne, delayed tissue repair
Gut - nutrient absorption, diarrhea, constipation, indigestion, bloating, pain, discomfort
Reproductive System - decreased hormone production, decrease libido, increase PMS symptoms
7 Habits of Highly Effective People (PBFTSSS)
- Proactive (take responsibility for your actions)
- Begin w/the end in mind (set clear goals)
- First things first (prioritize important tasks)
- Think win-win (seek mutual benefit)
- Seek first to understand, then to be understood (listen actively)
- Synergize (work well w/others to achieve common goals)
- Sharpen the saw (continuously improve)
Melatonin
natural, sedating neurotransmitter body secretes in response to darkness, part of normal sleep cycle/body rhythms
-used therapeutically, short-term
-higher dose can cause depression
Maslow’s Hierarchy of Needs (5)
- Physiological
- Safety
- Love/Belonging
- Esteem
- Self-Actualization
Mesolimbic System
-system of dopamine-secreting neurons w/cell bodies in midbrain
-common pathway for pleasure
-experiences & reward in brain
-harbors both pleasure & punishment centres
Insomnia (3) [I.E.M]
- Initiary - trouble falling asleep caused by anxiety disorders/poor sleep hygiene
- Early Awakening - waking @3-4am, can’t get back to sleep, caused by clinical depression
- Multiple Awakenings - numerous times @night, difficult getting back to sleep, caused by inadequate time in bed, poor sleep quality from primary sleep disorders
Hostility
-not a temporary emotion, rather an attitude.
-anger expressed in aggressive behaviour motivated by animosity & hatefulness.
-chronic anger
-associated w/cynicism & resentment
Sleep Hygiene
-relaxing activity before bed
-wake/sleep same time everyday
-avoid naps
-bright light early in the day
-avoid caffeine after noon
-warm body 4-6hrs before bed (bath/exercise)
-avoid bed full/hungry
3 Kinds of Sleep Disturbance
- trouble falling asleep
- trouble staying asleep
- perception of inadequate sleep (not feeling refreshed)
6 Stages of Grief (from textbook) [DABDAH]
- Denial - disbelief that the loss has actually occurred
- Anger - over the loss
- Bargaining - “bargains” with themselves or God, desperately attempting to reverse the loss by offering something in exchange
- Depression - intense sorrow over the loss
- Acceptance - of the loss
- Hope - for the future
Dopamine
-type of neurotransmitter. made in your brain, acts as a chemical messenger, communicating messages between nerve cells in brain and body.
-also acts as a hormone, made by adrenal gland & hypothalamus in brain.
Self-Concept
-broad term, encompasses all ways we evaluate ourselves in comparison to those around us.
-way we compare ourselves physically, mentally, and socially.
Mindfulness
-do one thing at a time, completely present with full attention.
-giving yourself caring creativity to whatever’s chosen to be done in the present moment
Cognitive Structuring Therapy
-cognitive (thinking) therapy, combined with behavioural change methods to actualize the new, wiser thinking.
-stressful situations don’t really cause feelings & physiological responses as much as way we choose to think about situations.
ABCs of creating feelings & behaviour
A. how you perceive situation
B. how you think about situation
C. response to situation: feelings, physical responses, behaviour
4 Things make up Nutritious Diet (QBMC)
- Quantity—recommended daily allowances help determine how much of each nutrient is needed to maintain optimal health.
- Balance—approximately forty nutrients needed for good health, necessary to eat right balance of foods to get all necessary nutrients.
- Moderation—some nutrients required for proper functioning of the body but can be detrimental in large quantities.
- Calorie control—energy (fuel) food provides should be balanced by amount of energy you expend in a day; if you eat more energy than you expend, excess is deposited as fat.
F.I.S.T. (typical way of thinking about distressful situations)
F - Force - forced to do something I don’t want to do
I - Issues of worth - my worth & value
S - Should - what should be true
T - Threat - likely to lose something of value
Bowlby & Parkes 4 Stages of Grief (origins)
Bowlby 3, Parkes added 4th
1907-1990
Bowlby suggested attachment was survival mechanism
Freud suggested attachment was thru rewards
Bowlby & Parkes 4 Stages of Grief (list)
Phase 1: Shock & Numbness
Phase 2: Yearning & Searching
Phase 3: Despair & Disorganization
Phase 4: Reorganization & Recovery
Grief Phase 1
Shock & Numbness
-loss isn’t real
-physical distress (somatic symptoms)
-emotional shut-down
-must pass thru this phase to move on thru others
Grief Phase 2
Yearning & Searching
-aware of void left from loss
-future we imagined is lost
-try & fill the void
-appear preoccupied w/lost person, always looking to be close to them
-must get thru this phase, or life won’t move on
Grief Phase 3
Despair & Disorganization
-accepted everything has changed
-hopelessness, despair, anger, questioning
-life feels it may never improve
-may withdraw from others
-must get thru this phase or be doomed to anger, depression, negativity, hopelessness
Grief Phase 4
Reorganization & Recovery
-faith in life begins to restore
-new goals & daily patterns
-rebuild and realize life positivity
-trust restored
-grief isn’t resolved fully, but loss shifts to to hidden section of brain, not at the forefront
