week 4 & 5 (coping with change & health transitions)

Question 1

to cause to be different
to exchange for or replace with another
to reverse a previously held opinion or decision

Answer 1

change

Question 2

4 change theorists

Answer 2

bridges’ model of transitions
lewin’s change theory
ADKAR model of change
prochaska and diclemente’s change theory

Question 3

bridges’ 3 models of transitions

Answer 3

letting go
neutral zone
new beginnings

Question 4

resistance
denial
uncertainty and fear
frustration

Answer 4

letting go

Question 5

confusion
uncomfortable
anxiety

Answer 5

neutral zone

Question 6

acceptance
openness to learning
high energy

Answer 6

new beginnings

Question 7

lewin’s change theory

Answer 7

unfreezing
moving
refreezing

Question 8

determining and preparing the desired change

Answer 8

unfreezing

Question 9

implementing the desired change

Answer 9

moving

Question 10

solidifying the desired change

Answer 10

refreezing

Question 11

what represents the 5 milestones an individual must achieve for change to be successful

Answer 11

ADKAR model of change

Question 12

ADKAR

Answer 12

awareness of the need for change
desire to support and participate in the change
knowledge of how to change
ability to implement the change
reinforcement to sustain the change

Question 13

you noticed youve gained weight

Answer 13

awareness of the need for change

Question 14

you want to fit into your jeans

Answer 14

desire to support and participate in the change

Question 15

you now what you can do to lose weight (diet, exercise)

Answer 15

knowledge of how to change

Question 16

you actually go to the gym and diet

Answer 16

ability to implement the change

Question 17

your friends tell you “you look good” and try to keep the weight off

Answer 17

reinforcement to sustain the change

Question 18

5 parts to prochaska and diclemente’s change theory

Answer 18

precontemplation
contemplation
preparation
action
maintenance

Question 19

unaware of need for change, no intention of changing (you smoke and dont plan on quitting)

Answer 19

precontemplation

Question 20

aware of need for change, intends to change behaviour sometime in future (you know smoking is bad for your health, but procrastinate quitting)

Answer 20

contemplation

Question 21

alters behaviour in minor ways with intention to make changes in immediate future (you stop going to where your friends smoke during lunch)

Answer 21

preparation

Question 22

modifies behaviour and experiences to make sustainable changes (only smoke one cigarette a day instead of a whole pack)

Answer 22

action

Question 23

focus on not reverting back to previous behaviour and solidifying behaviours (you finally quit and are trying to sustain that)

Answer 23

maintenance

Question 24

2 physiological conceptualizations of stress

Answer 24

• fight or flight response to threats

- general adaption syndrome (GAS)

Question 25

- proposed by walter cannon in 1915 - sympathetic adrenal medullary (SAM) system act to maintain homeostasis of our internal environments in response to stress - physical signs: increased mental activity, dilated pupils, increased resp rate and bp, increased heart rate and cardiac output, increased glucose and fatty acids

Answer 25

fight or flight response to threats

Question 26

- hans selye on maladaption and the pathology of stress - demonstrated the existence of a biological stress syndrome - 3 stages: alarm reaction, resistance stage, exhaustion stage

Answer 26

general adaption syndrome (GAS)

Question 27

who felt a person is only under stress if they evaluate an event as personally significant (something that is stressful to you, may not be stressful to someone else)

Answer 27

richard lazarus

Question 28

identification, evaluating an event for personal meaning-harm loss or threat)

Answer 28

primary appraisal

Question 29

coping strategies

Answer 29

secondary appraisal

Question 30

managing circumstances

Answer 30

coping

Question 31

if previous ways of coping are not effective

Answer 31

crisis

Question 32

good stress, protects health

Answer 32

eustress

Question 33

bad stress, damaging

Answer 33

distress

Question 34

stress occurs shortly after a traumatic experience and symptoms last for 3+ days

Answer 34

acute stress disorder

Question 35

characterized by later-stage symptoms of distress and difficulty in coping with the aftermath of trauma (can only be diagnosed after a month of symptoms)

Answer 35

PTSD

Question 36

``` intensity scope duration number and nature of stressors past exposure to serious stressors predicitability ```

Answer 36

aspects of stressor that influence the stress response

Question 37

``` age gender perception of personal control or inescapability availability of social supports feelings of competence cognitive appraisal ```

Answer 37

characteristics of the individual that influence the stress response

Question 38

- a felt tendency to move forward something assessed as good or away from something assessed as bad - rises in response to events and experiences

Answer 38

emotion

Question 39

how we express emotions

Answer 39

feelings

Question 40

3 expressions of feelings

Answer 40

- physically (cry, laugh, shout) - internalize (headache, increased bp, pulse) - acknowledge feeling, verbalize feelings, act out feeling with acceptable behaviour

Question 41

4 ways to deal with emotions

Answer 41

recognize it: what am I feeling own it: acceptance verbalize it: express it in words to yourself or someone else express it: take physical action to relieve stress

Question 42

beliefs that shape decision-making

Answer 42

values