Coping and Adaptation Final Exam

Question 1

Types of Coping Responses

Answer 1

Palliative and Instrumental can be derived from inner and outer resources

Question 2

Requirements of an Effective Coping Strategy:

Answer 2

Increased Awareness
Information Processing
Modified Behavior
Peaceful Resolution

Question 3

Cognitive Distortion Definition

Answer 3

Distorting a situation beyond how bad it actually is

Question 4

Distinct Styles of Cognitive Distortion:
(David Burns)

Answer 4

Over-generalizations
Jumping to conclusions
Magnification
Should statements
Personalization

Question 5

Cognitive Restructuring Definition

Answer 5

Substituting negative, self-defeating thoughts with positive affirming thoughts that change the perception of stressors (reappraisal, reframing, relabeling, attitude adjustment, not rationalization)- Albert Ellis

Question 6

Information Processing Model Definition

Answer 6

A model that reveals how we potentially perceive sensory information (Defensive (negative), Neutral (innocuous), Offensive (positive))
Phase 1- Input (sound, sight, etc)
Phase 2- Processing Input (conscious interpretation, reasoning, analyzing, memory)
Phase 3- Output (action, behavior)

Question 7

Steps to Initiate Cognitive Restructuring (additional tips):

Answer 7

1. Awareness- Stressors are identified and acknowledged to identify associated emotional attitudes a primary appraisal and acknowledgment of feeling
2. Reappraisal of the Situation- A secondary appraisal, A neutral or positive perception
3. Adoption and Substitution- The new frame of mind is adopted and implemented
4. Evaluation- Evaluate the new attitude and decide how beneficial it was

Question 8

Toxic Thoughts Definition and Origin

Answer 8

A form of repeated, negative, self-defeating thought process that pollutes our view of our lives and ourselves, Originates from repeated exposure to feelings of shame and guilt in early childhood

Question 9

Negative Self-Talk Thinking Processes:

Answer 9

Pessimism
Catastrophizing
Blaming
Perfectionism
Polarized Thinking
Should-ing
Magnifying

Question 10

Brief Grief

Answer 10

A strategy to allocate the correct amount of time to the grieving process and then to move on to personal resolution and growth

Question 11

Awfulizing

Answer 11

A mindset where one tends to see the bad in every situation- Borysenko
Example: self-fulfilling prophecy

Question 12

Health Boundaries Definition

Answer 12

Guidelines for healthy living

Question 13

Human Behavior Theories Definitions, and Examples:

Answer 13

Classical Conditioning- a learned behavior to a stimulus with regards to involuntary functions (physiological reflex)
Operant Conditioning- a learned behavior that stems from a voluntary function ( a conscious decision) Basis: concept of rewards and punishments
Modeling- a behavior learned through imitation by observing others we respect

Question 14

Steps of The Behavioral Modification Model

Answer 14

Awareness- may come as a result of educational experiences
Desire to Change- when the behavior no longer provides the ability to cope
Cognitive Restructuring- self-dialogue
Behavior Substitution- undesirable behavior is consciously replaced
Evaluation- observing and analyzing the new behavior

Question 15

Prochaska’s Stages of Change model:

Answer 15

Precontemplation Stage
Contemplation Stage
Determination Stage
Action Stage
Maintenance Stage
Relapse Stage

Question 16

Human Behavior Style Assertiveness (definition & skills):

Answer 16

Ability to be comfortably strong-willed about one’s thoughts, feelings, and actions. Neither inhibited nor aggressive in behavior, expressing personal rights and feelings, an inner resource to deal with confrontation peacefully
Skills
Learn to say no
Learn to use I statements
Use eye contact
Use assertive body language
Practice peaceful disagreement
Avoid manipulation
Respond rather than react

Question 17

Historical perspective Benefits of journal writing according to Dr. Ira Progoff:

Answer 17

He was the first to study the use of journal writing “Journal writing allows spiritual growth” (transpsychological)

Question 18

The primary purpose of journal writing as a coping technique during stress:

Answer 18

Provides profound internal vision and enhance the awareness process during stress

Question 19

Research Benefits of Journal Writing according to Jamie Pennebaker:

Answer 19

Increases immune function
Decreases resting blood pressure
Decreases cholesterol levels
Decreases stress levels
Beneficial for fibromyalgia
Augments grieving process
Helps cope with stressful life events
Promotes helpful cathartic release for Iraq war veteran wives

Question 20

Short-term and long-term benefits of journal writing:

Answer 20

Short-term- a healthy emotional catharsis, Long-term- insight (identify precursors to stress and level of self-esteem) Personal resolution

Question 21

Three essential journaling strategies to deal with stress:

Answer 21

Buzan Style (mind map) - access both right and left brain cognitive functions
Proprioceptive Method
Dream Journal
Unsent letters

Question 22

Definition of Art Therapy

Answer 22

The use of art in a creative process provides the opportunity for non-verbal expression and communication to reconcile and foster self-awareness and personal growth. It can be used as a coping technique to deal with stress.

Question 23

The Clinical Use of Art Therapy:

Answer 23

Balances nonverbal expressions to communicate conscious and unconscious mind. Carl Simonton (radiation oncologist) bridged the field of alternative and modern medicine. Everything put on paper means something.

Question 24

Color Codes: Archetypal Meaning

Answer 24

Red- passion (anger/compassion)
Orange- life change
Yellow- energy
Green- happiness/joy
Blue- happiness/joy/creativity
Purple- spiritual nature
White- fear/hope
Black- despair/ empowerment
Gray- uncertainty

Question 25

Gender Difference in Doodling

Answer 25

men - geometric shapes, women- sketch faces

Question 26

Three Illustrative Themes:

Answer 26

Art therapy image Healing image Mental image

Question 27

Theories of Humor Definitions and Examples

Answer 27

Superiority Theory- (Plato) when laughter occurs at the expense of someone else reason for negative and offensive humor Incongruity Theory- two unrelated thoughts joined for a surprisingly comic effect a cognitive-based theory Release/Relief Theory- (Freud) all laughter is the result of suppressed sexual tension, relieving it through humor Divinity Theory (spirit-based)- (Bonham, Dalai Lama) humor is a gift from god that strengthens the spiritual nature of humanity, promotes connectedness and bonding

Question 28

Types of Humor Definitions with Examples

Answer 28

Parody (self-parody)- a work of humor that closely imitates something, or someone, for comical effect. Self-parody: best type Satire- a written or dramatic form of parody expressing personal or social flaws Slapstick humor- using physical force to generate laughter, an aggression-based humor Absurd/nonsense humor- two or more concepts that unite to result in a stupid, ludicrous, or ridiculous perception Double entendre- a joke (wordplay) that has two meanings Black humor- humor about death and dying Irony- a type of humor where the opposite of what was originally expected occurs Dry humor- subtle, clever, and esoteric wit, puns: no malicious intent Bathroom humor- vulgar, crude, ruthless, and tasteless humor Sarcasm- means to tear flesh. Lowest form of humor; reveals latent anger and promotes stress, following punch line

Question 29

Senses of Humor Definitions and Examples of Four Types: ( Dr. Raymond Moody)

Answer 29

Conventional Sense of Humor- more than one person laughing at the same thing, all agreeing to its humor Life-of-the-Party Sense of Humor- the ability to provide laughable moments for the amusement of everyone else Creative Sense of Humor- extremely quick-witted, very imaginative, and creative in-joke making but prefer someone else make the delivery Good Sport Sense of Humor- the ability to take practical jokes without suing; to laugh at one’s own weakness/mistakes, used to cope with personal imperfections

Question 30

Physiological Effects of Humor

Answer 30

Decreases muscle tension Decreases resting heart rate, blood pressure Decreases emotional stress (anxiety) Increases neuropeptides (endorphins) Increases immune system integrity Increases overall sense of wellbeing

Question 31

How to think like da Vinci

Answer 31

Be curious about how things work; ask questions Make a habit of using all five of your senses to explore the world Be willing to embrace ambiguity, paradox, and uncertainty Be willing to make mistakes and learn from them

Question 32

The creative process definitions of primary and secondary creativity, stages/players of the creative process (definitions):

Answer 32

Secondary Creativity (judge and warrior left brain thinking: organization)- a strategic plan to bring the ideas to fruition, Primary Creativity (explorer and artist right brain thinking: imagination) - is the origin of ideas

Question 33

Model of Creative Thinking (Roger Von Oech)

Answer 33

The Explorer- In the first stage, one begins to look for new ideas by venturing outside one’s comfort zone The Artist- In the second stage, one cultivates, manipulates, or incubates raw materials gathered by the explorer until they are modeled into functional use The Judge- In the third stage, one selects the best idea and prepares it for manifestation should use intuition and calculate the risk The Warrior- In the last stage, one tries the idea out, campaigns for it, and markets it

Question 34

Myths of Creativity

Answer 34

Creativity comes from creative people Money is a creativity motivator Time pressure fuels creativity Fear forces breakthroughs Competition beats collaboration A streamline organization is a creative organization

Question 35

Typical roadblocks/obstacles to creativity according to author Elizabeth Gilbert

Answer 35

Fear-based, ego-produced thoughts

Question 36

Creative problem-solving steps

Answer 36

Description of the problem Generate ideas Idea selection and refinement Idea implementation Evaluation and analysis

Question 37

Mistakes and problems with high-tech communication (smartphone, dumb messages):

Answer 37

Communication without emotions Hiding behind technology Covering up the truth (dishonesty) Absence of body language Privacy issues Communication/information overload Brevity vs. integrity Screen time vs. direct eye contact

Question 38

Verbal communication has two components:

Answer 38

Encoding- the process in which the speaker attempts to frame thoughts and perceptions into words Decoding- the process in which the listener attempts to understand what the speaker has encoded

Question 39

Definition of Sapir-Whorf Hypothesis

Answer 39

Our perception of reality is largely based on the words we use to communicate or express ourselves, our vocabulary limits our understanding of our current reality

Question 40

Nonverbal communication Physical elements (examples):

Answer 40

Touch Emblems Illustrations Affect Displays Regulators Adaptors Paralanguage

Question 41

Listening, attending, & responding skills (ten skills):

Answer 41

Assume the role of a listener Maintain eye contact Avoid word prejudice Use minimal encouragers Paraphrase what was said Ask questions to improve clarity Use empathy to reflect and share feeling Provide feedback (if requested) Summarize content Turn off your cell phone

Question 42

Five conflict management styles are usually used

Answer 42

Withdrawal Surrender Hostile Aggression Persuasion Dialogue

Question 43

Poverty Consciousness Definition with an example

Answer 43

an attitude or perception held by a person reinforcing the idea that he or she never has enough money, which in turn becomes a self-fulfilling prophecy

Question 44

Tips for financial freedom (Seven Tips)

Answer 44

Make a budget and follow it Live a sustainable lifestyle Freeze your credit cards Keep a spending journal See each purchase as an investment Consolidate your debts Invest in your retirement NOW

Question 45

Define time management

Answer 45

the prioritization, scheduling, and execution of daily responsibilities to a level of personal satisfaction

Question 46

Types of distractions (roadblocks on the time management highway):

Answer 46

internal and external distractions

Question 47

Suggested rule of thumb for estimating the time of completion for a task

Answer 47

one and a half times

Question 48

Sound time management techniques (three skills/aspects):

Answer 48

Prioritization- ABC rank-order method, Pareto principle:80/20 rule, important vs. urgent method Scheduling- Tree C’s clocks, calendars, completion dates/ three P’s planning, priorities, pacing/ boxing, time mapping, and clustering Execution- implementation of an established schedule, establishment of goals

Question 49

Social Orchestration definition with example

Answer 49

a coping technique in which one either changes stress-producing factors in one’s environment, or one changes one’s environment; follows a path of least resistance - a positive coping style; opposite of avoidance

Question 50

Social support theories definitions of direct-effect and social-dissonance theories:

Answer 50

Direct-Effect Theory- Social contact provides positive exposure to the individual and thus pleasure to the ego Social-Dissonance Theory- The collective energy of a support group far exceeds any individual’s negative feelings of stress

Question 51

Forgiveness and how it can help to reduce stress: (Simon and Simon)

Answer 51

Forgiveness is an internal healing process where self-esteem is restored through devictimization, toxic thoughts and emotions are diluted and released, one can begin to move on with one’s life

Question 52

Dream therapy definition:

Answer 52

a coping technique in which dreams including recurring dreams, are explored and deciphered to help understand and resolve personal issues (acute and or chronic stressors)

Question 53

Correct ways to pray according to Sophie Burnham:

Answer 53

Clear transmission of prayer thoughts Expression in the present tense Expression of a positive context

Question 54

Difference between prayer and meditation:

Answer 54

Prayer: Specifically elicits elements of divine intervention Meditation: Clearing of the mind to gain insight and wisdom