Term
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Definition
Environmental
Physiological
Emotional* (psycho-social) |
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Term
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Definition
Create emotional turmoil or require tremendous amounts of adjustment.
- Personal crises
- Job/School-related pressures
- Major age-related transitions |
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Term
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Definition
Shorter-term or less severe
- Traffic hassles, peer/work relations, time pressures, family squabbles. |
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Term
| Characteristics of Stressful Events |
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Definition
Positive vs. Negative
Controllable vs. Uncontrollable
Ambiguity |
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Term
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Definition
All people have a general reaction to stress
Walter Cannon's Fight-or-Flight response
- Sympathetic Nervous System (Fight-or-Flight)
- Parasympathetic Nervous System ("Rest-and-Digest") |
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Term
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Definition
| "Rust Out" (Hypostress) -> Eustress (The optimal amount of stress Homeostasis) -> "Burn Out" (Distress) |
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Term
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Definition
Physiological
Cognitive
Emotional
Behavioral |
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Term
| Appraisal of Stressors: Negative Outcome |
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Definition
| See stressor as a threat -> Negative Stress Response = Negative Outcome |
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Term
| Appraisal of Stressors: Positive Outcome |
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Definition
| See stressor as a challenge -> Positive Stress Response = Positive Outcome |
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Term
| Health Problems with Excessive Negative Stress |
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Definition
CHD and stroke
Gastrointestinal problems such as ulcers
Impaired immune system
Insomnia |
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Term
| How Stress Promotes Illness |
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Definition
Direct Effect:
- Raises blood pressure
- Impairs immune system
Indirect Effect:
- Less positive behaviors (exercise, healthy diet, lack of sleep)
- More negative behaviors (drinking, smoking, unhealthy diet) |
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Term
| Stress-Prone Personalities |
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Definition
Type A
- Time-urgenct
- Competitive
- Anger and hostility
Type D - "Distressed"
- "Negative Affectivity" or negative emotion
- "Social Inhibition," or the tendency not to express negative emotions in social interactions. |
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Term
| Stress Resistant Personality |
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Definition
Optimistic
Locus of Control
Hardiness
- Commitment
- Control
- Challenge
Individuals high in "Hardiness" have fewer stress related problems due to the way they perceive stress and the coping mechanisms they use ("approach" coping instead of "avoidance" coping). |
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Term
| Preventing Excessive Stress |
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Definition
Engage in effective time management
Practice relaxation techniques
Be physically active
Get sufficient sleep
Build strong social support system
Allow time for recreation/leisure activities
Meditation/Imagery |
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Term
| Steps for Time Management |
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Definition
Step 1: Establish priorities
Step 2: Monitor current time use
Step 3: Analyze time use
Step 4: Make a schedule
- ABC system |
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Term
| Jacobson's Progressive Relaxation Technique |
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Definition
Involves alternate contraction and relaxation of muscles
Teaches person to identify stress-related tension in the body. |
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Term
| Autogenic (Autosuggestive) Relaxation Training |
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Definition
Combines deep rhythmic breathing with soothing imagery.
Self-hypnosis
Feelings of heaviness and warmth facilitate process. |
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Term
| Mechanisms for Effects of Exercise on Stress Reduction |
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Definition
Distraction
Endorphin
Self-esteem
Function more efficiently |
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Term
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Definition
Time that is free from demands
Not a means to an end but an end in itself! |
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Term
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Definition
| A more structured form of leisure that allows people to "re-create" themselves |
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Term
| Popular Leisure Activites |
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Definition
Reading
Watching TV
Visiting friends
Listening to music
Walking
Watching movies
Dining
Shopping
People watching
Playing games |
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Term
| Hints to Maximize Your Leisure Experiences |
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Definition
Keep play and work separate
Don't turn play into work
Expand your leisure interests
Expand your circle of friends
Don't feel guilty about leisure |
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Term
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Definition
Average adult needs 7-8 hours/night
Lack of sleep often paired with increased caffeine consumption
- Can disrupt sleeping pattern
- Cycle continues |
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Term
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Definition
May be particularly important for women.
- Tend or Befriend Model
Variety of Sources
- Friends, family, teacher, coach, counselor, support groups
Obtaining social support requires close relationships
Quality, not quantity that counts |
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Term
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Definition
Relies on deep breathing Facilitated by images of peace and relaxation.
May incorporate repeated words or phrases.
Self-guided or assisted (audio, visual, trained counselor).
Short (3-5 min.) or longer (30 min.) |
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Term
| Avoidant Coping Strategies |
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Definition
Ignoring
Escaping
- Running away
Replacement
- Substance abuse
- Food abuse
- Gambling/shopping abuse |
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