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MPSY1513 > Session 7 - Stress management > Flashcards

Session 7 - Stress management Flashcards

1
Q

What does ineffective stress management entail?

A

The use of substances and defense mechanisms which only make one forget about their problems temporarily instead of allowing them to manage or remove the problem or cause.

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2
Q

What does effective stress management entail?

A

identification of stress and awareness of the effect it have.

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3
Q

What are the 2 types of stress?

A
  1. short-term
  2. long-term
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4
Q

What does short-term stress entail?

A

it displays a rapid start, climax and end e.g. a race

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5
Q

What does long-term stress entail?

A

It builds up gradually to a breaking point.

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6
Q

How can short-term stress be managed?

A

relaxation therapy

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7
Q

List 7 techniques that can be used to manage long-term stress.

A
  1. self-assertiveness
  2. conflict management
  3. constructive time management
  4. self-concept enhancement
  5. healthy lifestyle
  6. medication
  7. social support
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8
Q

What is self-assertiveness?

A

It is to communicate your rights, feelings, needs, opinions and desires openly and honestly.

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9
Q

Name 7 self-assertive techniques.

A
  1. Broken record
  2. Enquiry: Why?
  3. Compromise/agreement
  4. Self-disclosure
  5. ‘I’ messages
  6. Cooling off period
  7. Fogging/Recognition
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10
Q

Explain the self-assertive technique of Broken record.

A

If someone wants to force you to do something against your will, repeat the same phrase in a calm and determined way.

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11
Q

Explain the self-assertive technique Enquiry: Why?

A

This technique involves trying to obtain more information about the reason for the person’s words.

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12
Q

How do you recognise an unassertive person?

A
  1. Makes little to no eye contact, looks down often or looks away from the person.
  2. They have a closed posture and are hunched.
  3. Their body language is inconsistent with what they say.
  4. They sound uncertain of themselves when they speak and they stutter.
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13
Q

What is conflict?

A

A difference in view or opinion. It is not argument or aggression but merely an incorrect way of managing these differences.

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14
Q

What is effective conflict management?

A

When one acts in such a manner that the conflict is resolved satisfactorily or prevented in the future.

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15
Q

List 5 conflict management styles and indicate whether they are positive or negative.

A
  1. Withdrawal/Avoidant - negative
  2. Surrender - negative
  3. Hostile aggression - negative
  4. Persuasion - positive
  5. Open dialogue - positive
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16
Q

List 8 causes/sources of conflict.

A
  1. Differences in needs
  2. Differences of opinion and understanding of a situation
  3. Differences in values and standards
  4. Differences in modes of behaviour (lifestyle etc.)
  5. Differences in thinking
  6. Incompatible goals
  7. Personality clashes
  8. Role confusion
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17
Q

Explain the Withdrawal/Avoidant conflict management style.

A

Physical or psychological removal from the problem. It is typically regarded as immature behaviour, thus a negative conflict management style as physical or verbal absence never resolves anything.

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18
Q

Explain the Surrender conflict management style.

A

A type of avoidance that people use to appease. It leads to deflation of self-esteem and often generates feelings of victimisation.

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19
Q

Explain the Hostile Aggression conflict management style.

A

The usage of verbal aggression and underhanded tactics as a form of intimidating or manipulating others. This often leads to more resentment.

20
Q

Explain the Persuasion conflict management style.

A

It is an attempt to alter another person’s attitude or behaviour. It may include the use of reason, emotional awareness or motivation to get a point across. If used tactfully, it can lead to mutual agreement.

21
Q

Explain the Open Dialogue conflict management style.

A

It is a verbal exchange of opinions, attitudes and facts of all the persons involved in the problem. The element of compromise plays an important role so that a decision is made that is agreeable to everyone.

22
Q

List 7 consequences of ineffective conflict management.

A
  1. Aggression
  2. Tension and stress
  3. Irritability
  4. Disturbed sleeping pattern
  5. Disturbed eating pattern
  6. Physical complaints such as headache, indigestion, etc.
  7. Ineffective coping mechanisms or defence mechanisms e.g. denial, displacement, etc.
23
Q

What are the steps for effective conflict management?

A
  1. Analyse your hidden agenda with regard to conflict
  2. Identify your style of conflict management.
  3. Identify the conflict. Be very specific and identify your needs.
  4. Identify the causes of the conflict.
  5. Understand the psychodynamics (origin and course) of the conflict.
  6. Confront the other person
  7. Give the other person the opportunity to present their case
  8. Ask for or provide more information
  9. Commence with negotiations and seek a ‘win-win’ solution
  10. Weigh all possible alternatives against each other.
  11. Select the most acceptable alternative for both parties
  12. Evaluate the process of conflict and conflict resolution for future use
24
Q

Give the 4 strategies for effective conflict management.

A
  1. Avoidance - allows conflicting parties to have time to cool off but reschedule
  2. Accommodation - it is implemented when the conflict issue is of less or more important to one of the conflicting parties.
  3. Compromise - involves taking the middle ground to resolve a conflict
  4. Collaboration - it can lead to the most effective resolution. It leads to full integration of insights.
25
Q

What is constructive time management?

A

The constructive and balanced use of the 24 hours available in every day and planning of your day with regard to the different components or spheres - work, leisure, personal care and sleep

26
Q

What are the consequences of poor time management?

A

A destructive cycle of tension, frustration, low motivation, poor interpersonal relationship, low self-value, depression, etc.

27
Q

List 8 techniques for effective time management.

A
  1. Change your attitude
  2. Take responsibility for your life
  3. Learn to say ‘no’
  4. Plan
  5. Guard against being excessively organised
  6. Prioritise
  7. Group related activities
  8. Be self-disciplined
28
Q

What is self-concept?

A

Self-concept refers to the beliefs, attitudes, and perceptions that an individual has about themselves. It is essentially the mental picture that a person has of themselves.

29
Q

What shapes self-concept?

A

The ideas that you hold about yourself.

30
Q

What are the 4 elements of self-concept?

A
  1. Physical - body image and view of physical attributes
  2. Social - how one is perceived within a social context
  3. Intellectual - view on academic or mental abilities
  4. Psychological - typical emotions and personality traits.
31
Q

What are the 7 characteristics of a negative self-concept?

A
  1. Oversensitivity to criticism or reproach
  2. Social isolation
  3. Excessive self-consciousness and shyness
  4. Critical of others
  5. Arrogant and know-it-all
  6. Low self-assertiveness and confidence
  7. Inability to manage stress
32
Q

How do you develop a positive self-concept?

A
  1. Know your abilities and use the knowledge as it will promote feelings of success and self-confidence.
  2. Accept your limitations
  3. Believe in yourself
  4. Don’t compare yourself unfavourably to others.
  5. Develop positive attitudes rather than focusing on deficits.
  6. Set realistic goals keeping your abilities and skills in mind
  7. Avoid situations where you know that you will feel inferior
  8. Improve your personal appearance
33
Q

What does a Healthy lifestyle entail?

A
  1. Healthy, balanced eating habits are paramount for good health and reduction of stress. 3 balanced meals a day and avoiding too much sugar, salt, alcohol and nicotine is recommended.
  2. Regular exercise at least 4 times per week is necessary to reduce stress. It is clinically proven that exercise improves stamina, immunity and physical endurance.
  3. Sufficient sleep is necessary as it ensures that your body and mind rests to regain physical and emotional strength
34
Q

What is mindfulness?

A

A quality of conscious awareness that comes through intentionally focusing one’s attention in the present moment in a non-judgemental and accepting manner.

35
Q

How does mindfulness correlate with stress management?

A

Evidence suggests that an average of 8 weeks of mindfulness intervention is effective in decreasing stress and anxiety, lowering stress hormones, improving immune responses and lowering blood pressure.

36
Q

What are the 2 types of drugs that are readily prescribed for stress?

A
  1. Benzodiazepines
  2. Beta-blockers
37
Q

What is the effect of benzodiazepines?

A

They activate a neurotransmitter that decreases neural transmission in the central nervous system.

38
Q

What is the effect of Beta-blockers?

A

They block the activity stimulated by epinephrine and norepinephrine in the peripheral nervous system rather than the central nervous system.

39
Q

What do Beta-blockers and Benzodiazepines have in common?

A

They both reduce physiological arousal and feelings of anxiety.

40
Q

What are the 4 types of social support that may be helpful during stressful times?

A
  1. Emotional
  2. Tangible/Instrumental
  3. Informational
  4. Companionship
41
Q

What are the 2 types of relaxation therapy that are used extensively in clinical practice?

A
  1. Progressive Muscle Relaxation Therapy
  2. Autosuggestion
42
Q

What is the advantage of relaxation therapy?

A

It addresses the bio-psycho-social functioning of a person. It does not only decrease tension and anxiety on a physical level but also on a cognitive level.

43
Q

What is the purpose of PMRT?

A

It is to unlearn physical tension by replacing it with relaxed behaviour. It enables a person to relax systematically and to reduce short-term stress effectively.

44
Q

How is PMRT carried out?

A

It consists of tensing or contracting different muscle groups individually and then jointly where after the muscles are relaxed.

45
Q

What are the principles of PMRT?

A
  1. It should practised twice daily.
  2. Choose a quiet, comfortable setting for doing relaxation.
  3. Should be practised in a comfortable chair or on a bed
  4. Patient’s clothing should be as comfortable as possible
  5. Arms and legs should not be crossed
  6. Muscles should not be contracted too hard as it might lead to cramps
  7. Patients should stay awake
  8. Technique will be mastered with time if practised regularly
46
Q

What makes Autosuggestion different from PMRT?

A

In autosuggestion the different muscle groups are not contracted or tensed but a suggestion is made that the muscles are tense and should be relaxed on an imaginative level.

MPSY1513 (9 decks)

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