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Stress management > Chapters 8, 10, and 12 > Flashcards

Chapters 8, 10, and 12 Flashcards

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1
Q

How are fear and anger related to fight or flight

A

Fear is flight, anger is fight. They can serve a protective function

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2
Q

Define somaticizing

A

The body’s way of turning mental stress into a physical manifestation

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3
Q

How many physician visits are related to physical symptoms caused by emotions

A

As many as half

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4
Q

Wayne Dyer states that one of which two emotions is associated with every stressor we perceive

A

Guilt or worry

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5
Q

What are the most ineffective coping techniques for stress management

A

Guilt and worry

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6
Q

Define guilt

A

The preoccupation with undesirable past thoughts and behaviors

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7
Q

Define worry

A

A manifestation of fear that keeps the mind focused on events that are yet to come

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8
Q

Define anxiety

A

The physiological and psychological response to worry

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9
Q

Define fear

A

A state of escalated worry and apprehension that causes distinct physical and emotional reactions

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10
Q

7 things you can do to manage worry

A
  1. Most of our worries are out of our control
  2. Worry is not the same as caring
  3. Worry is not the same as planning
  4. Most things we worry about never happen
  5. Write down your worries
  6. Be mindful
  7. Worry is a habit
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11
Q

Ways to relieve test anxiety

A

Prepare in advance, expressive write before the test, ask questions, get plenty of sleep, eat healthy, exercise, do relaxation techniques

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12
Q

What does fear cause us to avoid

A

Pain, danger, and discomfort

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13
Q

Types of fear

A

Change, pain, failure, a specific thing, the unknown, death

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14
Q

Comfort zones

A

Any place, situation, relationship, or experience where we do not feel threatened

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15
Q

Discomfort zones

A

Places where we do not naturally gravitate towards and feel safe

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16
Q

Is there pain in discomfort zones

A

No, there is no pain in discomfort zones

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17
Q

Is our natural inclination to be in our comfort or discomfort zones?

A

Comfort zones

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18
Q

Four principles for understanding fear

A
  1. Fear can motivate positive action
  2. Nothing in the world is inherently fearful
  3. Fear is learned
  4. We can learn to overcome our fears
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19
Q

Most of what we learn to fear is a result of what

A

Personal experience or someone else’s experience

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20
Q

T/F: fear can be unlearned

A

True

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21
Q

We can reinforce the feeling of assurance that we can handle whatever comes our way by looking at?

A

Our past experiences

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22
Q

4 part strategy for overcoming fear

A
  1. Admit you are afraid
  2. Confront your fear
  3. Do whatever you are afraid of 3 times
  4. Call your fear something else
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23
Q

The stronger our faith, the less our_____

A

Fear

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24
Q

Define anger

A

An emotional response basesd on the way one chooses to think about events

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25
Anger is triggered by _____
Perceived mistreatment
26
3 factors that contribute to our ever-increasing anger
Time, technology, tension
27
3 physiological responses to anger
Increased heart rate, increased blood pressure, decreased immune function, increased cholesterol levels, increased cortisol levels
28
T/F: The effects of anger may be more dangerous to health than the stress response
True
29
Why do we get angry?
Something happened differently than the way we think it should have
30
Anger is a reaction when our _______ are not met
Expectations
31
Every time you have been angry, it was because you were not getting _________
Your way
32
Is expressing anger always healthy?
No, it depends on how you express it
33
3 ways to defuse anger?
Postpone your anger, ask for help from someone you trust, keep a journal, label how you feel, get rid of unrealistic expectations, see situations as challenges
34
Define hostility
Anger that is projected outward at something or someone in an antagonistic or aggressive way
35
T/F: Spirituality is the same as religiosity
False
36
The dimension that strives for inspiration, reverence, awe, meaning, and purpose
Spiritual dimension
37
Define spirituality
The essence of life of a person, a belief that relates a person to the world, a way of giving meaning to experience
38
Vertical and horizontal dimension of spiritual health
Vertical = relationship with higher power. Horizontal = purpose in life
39
T/F: religious engagement declines during college
True
40
T/F: spiritualty declines during college
False
41
College activities that increase spiritual health
Study abroad, interdisciplinary studies, service learning
42
Religiosity
Participation in or adherence to the beliefs and practices of an organized religion
43
Dose response
If a person prays little vs a lot, does that matter?
44
Define placebo
The positive effects that are created when a person merely believes he or she will benefit from an intervention
45
Regular participation in religious activity adds ______ years to the life span
7 to 14
46
T/F: Scientific methods are adequate for exploring concepts of faith and spirituality
False
47
Five qualities of spiritual health
1. Sense of purpose and meaning in life 2. Faith in a higher power 3. Connection to others 4. Compassion for others 5. Spiritual rituals
48
Frankl: each person has the ultimate power to fashion his or her _______ and find ________
Reactions; interior meaning
49
"Suffering ceases to be suffering at the moment it finds"
Meaning
50
Spiritual
A belief in and a devotion to a higher power
51
Faith
The belief in or commitment to something or someone seen or unseen that helps a person realize a purpose
52
Connectedness
The feeling of relatedness or attachment to others
53
Spirituality has the capacity to be a ______ between individuals
Common bond
54
Two qualities of compassion
Forgiveness and altruism
55
Foregiveness
The experience of psychological peace that occurs when injured people transform their grievances against others
56
Namaste
An Indian way of relating to their understanding of connectedness
57
Mentally replaying situations in which we were wronged activates the ___________
Stress response
58
Forgiveness can dramatically change the individual's _____________
Biological homeostatic equilibrium
59
T/F: Forgiving is the same as forgetting
False
60
Jampolsky says if we want to have inner peace, our focus should be ___________
Forgiveness
61
Altruism
The act of helping or giving to others without the thought of self-benefit
62
Agape
The unselfish love that gives itself and expects nothing in return
63
Altruism grows out of _________ for others
Compassion
64
The most common form of spiritual ritual
Prayer
65
Ecospirituality
A relationship that an individual experiences personally with the environment
66
Shalom
Peace, spirituality
67
T/F: Younger people experience less stress than older people
False
68
ABC's of money management
Assessment, budget, control
69
Assessment
Looking at where you are right now and how you got there. Thoughts and emotions linked to money. Where our money goes and why
70
Budget
A plan you develop to manage your money so you can have what you need and accomplish your financial goals
71
Control
Making informed choices on how you balance your financial picture. Differentiate between what you want and what you need. Deciding how you spend your money
72
Doodads
Expenses, often unnecessary, or unexpected, that take money out of your pocket
73
Latte factor
Spending money on little things that you could cut back on without changing your lifestyle. How we spend money without realizing how much it adds up
74
Strategies for saving
Eliminate doodads, pay yourself first, save one hour a day of your income, put your tax refund into savings, put loose change into savings
75
Tips for managing credit
Use credit cards for emergencies only, pay full balance each month, limit yourself to one credit card, get one with a low credit rate, avoid impulse buying, use a debit card instead
76
We would spend _______ less if we switched to cash only payments
20%
77
Does happiness increase with more money?
Up to $50,000, yes. But not after that
78
Affluenza
The never-ending desire to acquire more
79
Reference anxiety
People judge their possessions in comparison to others, not based on what they need
80
Is money what causes stress?
No, it is our perception of money that causes stress
81
Dave Ramsey: most important financial principle?
Contentment

Stress management (1 decks)

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