week 4 & 5 (coping with change & health transitions) Flashcards
to cause to be different
to exchange for or replace with another
to reverse a previously held opinion or decision
change
4 change theorists
bridges’ model of transitions
lewin’s change theory
ADKAR model of change
prochaska and diclemente’s change theory
bridges’ 3 models of transitions
letting go
neutral zone
new beginnings
resistance
denial
uncertainty and fear
frustration
letting go
confusion
uncomfortable
anxiety
neutral zone
acceptance
openness to learning
high energy
new beginnings
lewin’s change theory
unfreezing
moving
refreezing
determining and preparing the desired change
unfreezing
implementing the desired change
moving
solidifying the desired change
refreezing
what represents the 5 milestones an individual must achieve for change to be successful
ADKAR model of change
ADKAR
awareness of the need for change desire to support and participate in the change knowledge of how to change ability to implement the change reinforcement to sustain the change
you noticed youve gained weight
awareness of the need for change
you want to fit into your jeans
desire to support and participate in the change
you now what you can do to lose weight (diet, exercise)
knowledge of how to change
you actually go to the gym and diet
ability to implement the change
your friends tell you “you look good” and try to keep the weight off
reinforcement to sustain the change
5 parts to prochaska and diclemente’s change theory
precontemplation contemplation preparation action maintenance
unaware of need for change, no intention of changing (you smoke and dont plan on quitting)
precontemplation
aware of need for change, intends to change behaviour sometime in future (you know smoking is bad for your health, but procrastinate quitting)
contemplation
alters behaviour in minor ways with intention to make changes in immediate future (you stop going to where your friends smoke during lunch)
preparation
modifies behaviour and experiences to make sustainable changes (only smoke one cigarette a day instead of a whole pack)
action
focus on not reverting back to previous behaviour and solidifying behaviours (you finally quit and are trying to sustain that)
maintenance
2 physiological conceptualizations of stress
- fight or flight response to threats
- general adaption syndrome (GAS)
- proposed by walter cannon in 1915
- sympathetic adrenal medullary (SAM) system act to maintain homeostasis of our internal environments in response to stress
- physical signs: increased mental activity, dilated pupils, increased resp rate and bp, increased heart rate and cardiac output, increased glucose and fatty acids
fight or flight response to threats
- hans selye on maladaption and the pathology of stress
- demonstrated the existence of a biological stress syndrome
- 3 stages: alarm reaction, resistance stage, exhaustion stage
general adaption syndrome (GAS)
who felt a person is only under stress if they evaluate an event as personally significant (something that is stressful to you, may not be stressful to someone else)
richard lazarus
identification, evaluating an event for personal meaning-harm loss or threat)
primary appraisal
coping strategies
secondary appraisal
managing circumstances
coping
if previous ways of coping are not effective
crisis
good stress, protects health
eustress
bad stress, damaging
distress
stress occurs shortly after a traumatic experience and symptoms last for 3+ days
acute stress disorder
characterized by later-stage symptoms of distress and difficulty in coping with the aftermath of trauma (can only be diagnosed after a month of symptoms)
PTSD
intensity scope duration number and nature of stressors past exposure to serious stressors predicitability
aspects of stressor that influence the stress response
age gender perception of personal control or inescapability availability of social supports feelings of competence cognitive appraisal
characteristics of the individual that influence the stress response
- a felt tendency to move forward something assessed as good or away from something assessed as bad
- rises in response to events and experiences
emotion
how we express emotions
feelings
3 expressions of feelings
- physically (cry, laugh, shout)
- internalize (headache, increased bp, pulse)
- acknowledge feeling, verbalize feelings, act out feeling with acceptable behaviour
4 ways to deal with emotions
recognize it: what am I feeling
own it: acceptance
verbalize it: express it in words to yourself or someone else
express it: take physical action to relieve stress
beliefs that shape decision-making
values
