Week 2 Flashcards
(104 cards)
Which maladaptive emotion-regulation strategies are there?
- Surpression: pushing emotions out of awareness instead of addressing them
- Rumination: repeatedly focusing on distressing thoughts, problems, or emotions without finding a resolution
- Catastrophizing: exaggerating the severity of a situation and believing that the worst possible outcome will occur
- avoidance: escaping/ ignoring difficult emotions or situations rather than confronting and processing them
- Denial: refusing to acknowledge emotions, thoughts, or reality, which can delay problem-solving
- Self-blame: Internalizing negative events as personal faults, leading to guilt and low self-esteem.
- Other-blame: Placing responsibility for distressing events on others, which can damage relationships and prevent self-growth.
- Emotional numbing: hutting down emotions to avoid pain, which can lead to a lack of engagement and emotional detachment
- Overgeneralization: Viewing negative events as indicative of a broader, unchangeable pattern (e.g., “I always fail” or “Nothing ever works out for me”).
What is the purpose of fear?
To protect us from potential threats and enhance our chances of survival. It is a fundamental emotion that triggers the fight, flight, or freeze response, preparing the body and mind to react quickly in dangerous situations.
- Survival Mechanism
Fear alerts us to immediate danger (e.g., predators, physical threats) and mobilizes the body for quick action. It increases heart rate, sharpens focus, and heightens awareness to improve survival. - Avoidance of Harm
Fear helps us learn from past experiences by associating danger with specific situations, leading us to avoid risky behaviors (e.g., avoiding deep water after a near-drowning experience). - Social and Cultural Regulation
Fear of social rejection or punishment encourages people to follow societal norms and maintain cooperative relationships, ensuring group survival. - Enhancing Learning and Adaptation
Fear strengthens memory and learning by imprinting important survival-related information. This allows us to recognize and respond to similar threats more effectively in the future. - Motivating Caution and Preparedness
Fear drives us to take precautions in uncertain or potentially dangerous situations (e.g., checking safety equipment before climbing or avoiding risky financial decisions).
What is normal anxiety?
Normal anxiety is a natural and adaptive emotional response to stress, uncertainty, or perceived threats. It helps us stay alert, motivated, and prepared for challenges. normal anxiety is temporary, proportional to the situation, and does not interfere significantly with daily functioning.
- ✅ Proportional to the Situation – The intensity of anxiety matches the level of threat or challenge (e.g., feeling nervous before an exam or job interview).
✅ Temporary – Anxiety subsides once the stressor is resolved (e.g., feeling relief after completing a difficult task).
✅ Motivational – It encourages problem-solving and preparation (e.g., studying harder for a test or practicing before a speech).
✅ Mild Physical Symptoms – Some physical sensations like increased heart rate, sweating, or restlessness may occur but are manageable.
✅ Does Not Significantly Impair Life – Normal anxiety does not prevent a person from functioning in daily life, maintaining relationships, or pursuing goals.
When Anxiety Becomes a Problem
Anxiety is considered abnormal or disordered when:
❌ It is excessive or disproportionate to the actual threat.
❌ It persists for a long time after the stressor is gone.
❌ It interferes with daily life, work, or relationships.
❌ It causes extreme distress or leads to avoidance behaviors.
❌ It includes intense physical symptoms like panic attacks, dizziness, or nausea.
Common Situations That Trigger Normal Anxiety
Public speaking or performance situations
Meeting deadlines or taking exams
Making important decisions
Starting a new job or moving to a new place
Financial concerns
Uncertainty about the future
What is the prevalence of anxiety?
Anxiety disorders are among the most prevalent mental health conditions globally and within the Netherlands.
In 2022, 42% of Dutch residents aged 12 or older reported experiencing feelings of anxiety or depression in the preceding four weeks.
The prevalence of moderate to severe chronic anxiety and depressive symptoms among young adults (18-24 years old) increased from 16.7% before the COVID-19 pandemic to 21.4% after the outbreak
What are risk factors for anxiety?
Biological Factors
- Genetics – A family history of anxiety or other mental health disorders increases the risk.
- Brain Chemistry – Imbalances in neurotransmitters (e.g., serotonin, dopamine, GABA) can contribute to heightened anxiety.
- Overactive Amygdala – The brain’s fear-processing center may be hyperactive, leading to excessive fear responses.
Psychological Factors
Personality Traits – People who are highly sensitive, perfectionistic, self-critical, or prone to negative thinking are more vulnerable.
Low Self-Esteem – Persistent self-doubt and negative self-perception increase anxiety levels.
Environmental and Social Factors
Chronic Stress – Long-term exposure to stressors (e.g., financial difficulties, work pressure, or academic stress) can trigger anxiety.
Trauma and Adverse Childhood Experiences (ACEs) – Childhood neglect, abuse, or significant loss can increase the risk.
Unstable or Unpredictable Environments – Growing up in an unstable household or experiencing frequent life disruptions can contribute to anxiety.
Social Isolation or Peer Pressure – Lack of strong social support or bullying can elevate anxiety levels.
- illness/medication
- big life changes
- poor diet
- poor sleep habits
- lack of physical activity
What are protective factors for anxiety?
Biological & Psychological Factors
✅ Genetic Resilience – A family history of mental health stability may lower the risk.
✅ Emotional Regulation Skills – The ability to identify and manage emotions effectively reduces anxiety.
✅ Optimistic Thinking – A positive mindset and problem-solving approach help in coping with stress.
✅ High Self-Esteem – A strong sense of self-worth and confidence lowers vulnerability to anxiety.
Social & Environmental Factors
✅ Strong Social Support – Close relationships with family, friends, and mentors provide emotional security.
✅ Stable and Predictable Environment – A supportive upbringing with consistent care fosters resilience.
✅ Healthy Work-Life Balance – Managing stress by setting boundaries helps prevent burnout-related anxiety.
✅ Engagement in Meaningful Activities – Hobbies, volunteering, or spiritual practices can enhance emotional well-being.
Coping & Stress Management Skills
✅ Effective Problem-Solving Skills – Finding solutions instead of ruminating reduces anxiety triggers.
✅ Cognitive Flexibility – Adapting to changes and reframing negative thoughts helps build resilience.
✅ Seeking Help When Needed – Therapy, counseling, or talking to a trusted person can prevent anxiety from escalating.
Lifestyle & Behavioral Factors
✅ Regular Exercise – Physical activity releases endorphins and reduces stress hormones.
✅ Healthy Diet – Nutrient-rich foods (e.g., omega-3s, magnesium, B vitamins) support brain function and mood stability.
✅ Good Sleep Hygiene – Consistent, quality sleep helps regulate emotions and stress responses.
✅ Mindfulness & Relaxation Practices – Meditation, deep breathing, and yoga reduce anxiety symptoms.
✅ Limited Substance Use – Avoiding excessive caffeine, alcohol, and nicotine prevents anxiety exacerbation.
How is development of anxiety disorders expained?
- Biological Factors
🧠 Genetic Predisposition – Anxiety disorders often run in families, suggesting a genetic component. Twin studies indicate that genetics contribute 30-50% to anxiety risk.
⚖️ Neurotransmitter Imbalance – Low levels of GABA (gamma-aminobutyric acid) and serotonin (which regulate mood and calm the nervous system) may contribute to excessive fear responses.
🔥 Hyperactive Amygdala – The amygdala, responsible for processing fear, may be overactive, leading to heightened sensitivity to threats.
⚡ Dysregulated HPA Axis – The hypothalamic-pituitary-adrenal (HPA) axis, which controls stress hormones (e.g., cortisol), may be overly responsive, leading to chronic stress and heightened anxiety.
- Psychological Factors
💭 Cognitive Theories (Beck’s Model) – People with anxiety disorders often have negative thought patterns, such as catastrophizing or overestimating threats.
🛑 Avoidance Learning (Mowrer’s Two-Factor Theory) – Anxiety develops through:
Classical Conditioning – A neutral stimulus becomes associated with fear (e.g., a child bitten by a dog develops a lifelong fear of dogs).
Operant Conditioning – Avoiding the feared object or situation reduces fear temporarily, reinforcing the anxiety cycle.
👶 Attachment & Early Life Experiences – Insecure attachment styles, childhood neglect, or overprotective parenting can increase anxiety vulnerability.
- Environmental & Social Factors
⚠️ Trauma & Stressful Life Events – Abuse, bullying, loss of a loved one, or financial stress can trigger anxiety disorders.
👥 Social Learning (Modeling) – Children may develop anxiety by observing anxious behaviors in parents or caregivers.
🌍 Cultural & Societal Pressures – High expectations, social comparison, and unstable environments (e.g., war, economic uncertainty) contribute to anxiety development.
- Evolutionary Perspective
🦴 Anxiety is an adaptive survival mechanism that helped early humans detect threats. However, in modern life, this system may be overactive, leading to excessive worry about non-life-threatening situations (e.g., job interviews, social interactions).
How Do These Factors Interact? (Diathesis-Stress Model)
🔗 Genetic & Biological Vulnerability + Stressful Life Events = Anxiety Disorder
Some people have a genetic predisposition, but anxiety only develops if triggered by environmental stressors (e.g., trauma, major life changes).
What is emotion-regulation?
The processes involved in influencing which emotions one has, when one has them, and how one experiences and expresses these emotions
Emotion regulation refers to the ability to manage and modify emotional responses to different situations in a way that is adaptive and appropriate. It involves recognizing, understanding, and adjusting emotions to achieve desired outcomes in behavior, decision-making, and social interactions.
Key Components of Emotion Regulation
🧠 Awareness & Identification – Recognizing one’s emotions and understanding their cause.
🔄 Cognitive Reappraisal – Changing how one thinks about a situation to modify its emotional impact.
⏸️ Impulse Control – Resisting the urge to react immediately with intense emotions.
🛠️ Emotional Expression – Communicating emotions in a healthy way.
📉 Downregulation of Negative Emotions – Reducing excessive anxiety, sadness, or anger.
📈 Upregulation of Positive Emotions – Enhancing feelings of joy, gratitude, or motivation.
Wat is de rol van emotion-regulation in anxiety disorders?
Name some adaptive emotion-regulation strategies:
1.Cognitive Reappraisal: Reframing negative thoughts in a more positive or neutral way. generating different perspectives on emotion-eliciting situations to change their emotional impact in a positive manner.
2.Mindfulness & Acceptance – Observing emotions without judgment.
- Problem-Solving – Taking active steps to address the cause of distress. Conscious attempts to change situations that elicit emotional responses
- Social Support – Seeking help and comfort from others.
- Relaxation Techniques – Deep breathing, meditation, or progressive muscle relaxation.
- Acceptance: acceptance of experiencing negative emotions and other internal events (thoughts, memories, bodily sensations). Not passively accepting a situation/ giving up.
key point: someone can flexibilly adapt his behaviour to the context. So sometimes a ‘maladaptive’ strategy is adaptive but then he/she can change his strategy in an other situation.
Name some maladaptive emotion-regulation strategies
- Suppression – Pushing emotions away without processing them.
- Rumination – Repeatedly dwelling on negative thoughts.
- Avoidance – Ignoring or escaping from emotional triggers.
- Self-Blame & Catastrophizing – Exaggerating negative outcomes or blaming oneself excessively.
- Substance Use & Risky Behaviors – Using alcohol, drugs, or reckless actions to numb emotions.
What is the purpose of fear?
To signal danger and initiate a response to threats.
What is ‘normal’ anxiety?
A typical emotional response to stressors without causing significant dysfunction.
What is the prevalence of anxiety in childhood?
Varies by age and specific anxiety disorders.
What are risk factors for developing anxiety disorders?
- Genetic predisposition
- Environmental stressors
- Parenting styles
What are protective factors against anxiety disorders?
- Supportive relationships
- Coping skills
- Positive self-esteem
How is the development of anxiety disorders explained?
Through a combination of biological, psychological, and environmental factors.
Define emotion regulation.
The processes involved in influencing which emotions one has, when one has them, and how one experiences and expresses these emotions.
What are the two categories of emotion regulation strategies?
- Adaptive strategies
- Maladaptive strategies
What is an example of an adaptive emotion regulation strategy?
Cognitive reappraisal.
What does cognitive reappraisal involve?
Generating different perspectives on emotion-eliciting situations to change their emotional impact.
What is rumination?
Repetitively focusing on feelings and problems without taking action.
True or False: Avoidance is considered a maladaptive emotion regulation strategy.
True.
What is the relationship between problematic emotion regulation and psychopathology?
Problematic emotion regulation is a common risk factor for developing various psychological disorders.
