Behavior And Stress Management 2

Front 1

What is an intervention?

Back 1

activities to prevent a stressor from resulting in negative consequences

Front 2

What is coping?

Back 2

engaging in a behavior or thought to respond to a demand (stressor)

Front 3

Who formulated the idea of coping and stress?

Back 3

Richard Lazarus

Front 4

what are the 2 types of coping?

Back 4

task-oriented and emotion-focused

Front 5

What do both of these types of coping require?

Back 5

an appraisal of the demand (stressor)

Front 6

What are the 3 types of appraisals?

Back 6

Primary- judging how much of a threat is involved and how important the outcome
Secondary- determining whether the resources needed to meet the demand are available
reappraisal- evaluating if response to stressor was effective.

Front 7

what is self-efficacy?
What are the 2 types of self-efficacy?

Back 7

confidence in the ability to manage the demand or threat.
outcome efficacy and personal efficacy

Front 8

what is cognitive appraisal?

Back 8

the interpretation of a stressor, everyone has different cognitive appraisals.

Front 9

what things must you have in order to have stress?

Back 9

a life situation, perceive it as stressful, emotional arousal, physiological arousal, consequences (important!!)

Front 10

What does complete stress management entail?

Back 10

includes intervention at all phases of the stress model, not just one.

Front 11

What is the Yerkes-Dodson Model?

Back 11

States that there is a perfect amount of stress

Front 12

what is a pseudostressor?
examples?

Back 12

food substances that produce a stresslike response, also called sympathomimetics
- cola, coffee, chocolate

Front 13

how does stress affect vitamins?

Back 13

cortisol is produced during stress, and for it to function it needs vitamins. B complex is a commonly used vitamin. Sugar also uses vitamins to be broken down.

Front 14

what is hypoglycemia?
what is a mantra?
what is social support?

Back 14

-low blood sugar
-a word that is the focus of meditation
-the presence of significant others whom to discuss stressors

Front 15

what is a hassle?
what is an uplift?
Which is more detrimental to health, hassles or life events?

Back 15

-daily interactions with the environment that are essentially negative
-positive events that make us feel good
-hassles

Front 16

what is assertive behavior?

Back 16

expressing yourself and satisfying your own needs, feeling good about this and not hurting others in the process

Front 17

what is nonassertive behavior?

Back 17

denying your own wishes to satisfy someone else's. sacrificing your own needs to meet someone elses needs.

Front 18

what is aggressive behavior?

Back 18

seeking to dominate or to get your own way at the expense of others.

Front 19

what is the DESC form?

Back 19

helps people assert themselves verbally.
Describe the situation
Express your feelings
Specifiy how you want things to change
Consequences for no action being taken

Front 20

what is active listening?

Back 20

-paraphrasing the speakers words and feelings, also called reflective listening

Front 21

what is the 3 step approach to solving conflict?

Back 21

active listening, identifying the points of view, exploring alternative solutions

Front 22

what is a perception?

Back 22

a person's cognitive interpretation of events

Front 23

what is an attitude of gratitude?

Back 23

focusing on things to be grateful for instead of things that are a burden to you.

Front 24

How can humor helps us?

Back 24

increases muscular activity oxygen exchange and heartrate while releasing endorphins, then gives a state of relaxation

Front 25

what is type a behavior pattern?

Back 25

a cluster of behaviors associated with the development of coronary heart disease.

Front 26

what is trait anxiety?

Back 26

a general sense of anxiety not specific to a particular stimulus.

Front 27

what is panic disorder?

Back 27

a condition in which feelings of terror arise from unrealistic fear resulting in symptoms such as feeling numb weak and faint.

Front 28

what is social phobia?

Back 28

overwhelming fear and excessive self-consciousness ine veryday situations a chronic fear of being watched by others and not performing well.

Front 29

what is a specific phobia?

Back 29

and intense fear of a specific situation that poses little or no actual threat fear of elevators is an example

Front 30

what is systematic desensitization?

Back 30

either imagining or encountering an anxiety provoking stimulus while practicing relaxation

Front 31

what is fear hierarchy?

Back 31

a small list of steps to move through an anxiety provoking stimulus.

Front 32

what is armchair desensitization?

Back 32

the form of systematic desensitization in which the stimulus is imagined

Front 33

what is in vivo desensitization?

Back 33

a form of systematic desensitization in which the stimulus is actually encountered.

Front 34

what is cognitive restructuring?

Back 34

method of coping with anxiety that involves thinking about anxiety profking event as less threatening.

Front 35

what is the ABCDE technique?

Back 35

a method of coping with anxiety that consists of examinging irrational beliefs.

Front 36

What are the three parts to problem focused coping?

Back 36

1. confrontative coping- confront tied to personality
2. planful problem solving- making a plan of action.
3. seeking social support-talk to someone who can help

Front 37

What are 5 parts to emotion focused coping?

Back 37

1.distancing-forget about feelings
2.self control- keep feelings to self
3. escape/avoidance- drugs/alcohol
4.positive reappraisal-create positive meaning for stressor
5. accept responsibility- realize you brought problems on yourself

Front 38

Is emotional or problem focused coping better?

Back 38

usually problem focused

Front 39

how many americans are normal weight, overweight, and obese?

Back 39

1/3 each

Front 40

what is the normal BMI?
Overweight?
Obese?
Morbidly Obese?

Back 40

18-25
25-29
30-35
35 and up

Front 41

what happens when you diet? Why?

Back 41

Your metabolism slows down. Because of evolution we have been in a state of famine for many years, so our body assumes we are starving when we diet.

Front 42

What is the only way to raise your metabolism?

Back 42

exercise

Front 43

what is the "set point"?

Back 43

everyone's body burns calories at a certain rate

Front 44

what is resberatrol?
where is it found?

Back 44

-a chemical compound in yeast that can increase longevity 20-30%
-in red wine

Front 45

What is a calorie?

Back 45

a unit of energy. The amount of energy it takes to raise the temperature of water 1 degree Celsius

Front 46

How much more $ do obese people use for medical costs?

Back 46

42%

Front 47

What are the 2 types of carbohydrates?

Back 47

complex and simple

Front 48

what are carbohydrates? what do they do?

Back 48

-sugars (transformed into glucose)
-needed to preform any task in the body.

Front 49

what is a complex carb?

Back 49

starch

Front 50

what is a simple carb?

Back 50

have nutrients taken out

Front 51

what happens when glucose enters the body?

Back 51

the pancreas produces insulin

Front 52

what is a fat composed of?
what is the technical name?

Back 52

fatty acids, concentrated energy
lipids

Front 53

what do fats do?

Back 53

1. supply energy
2. helps regulate cell membrane function
3. surround vital organs for protection

Front 54

how many calories are in a gram of carbs?
fats?

Back 54

-4 calories
-9 calories

Front 55

What are triglycerides?

Back 55

a general category of fats, main source of fat

Front 56

what are the types of triglyceride fats?

Back 56

saturated, monosaturated, polyunsaturated, hydrogenated, trans fats, partially hydrogenated

Front 57

what are saturated fats?

Back 57

bad for you, solid at room temperature, have the maximum number of hydrogen atoms

Front 58

what are Monosaturated fats?

Back 58

liquid at room temeprature, lower LBL and leaves HDL unchanged

Front 59

what are polyunsaturated fats?

Back 59

liquid at room temperature, lower LDL and HDL

Front 60

what are hydrogenated fats?

Back 60

added hydrogen to fat to MF and PF which makes them saturated

Front 61

what are trans fatty acids?

Back 61

related to hydrogenation. bad for you higher LDL lower HDL

Front 62

what is partially hydrogenated?

Back 62

a trans fat

Front 63

what are the 2 essential fatty acids?

Back 63

Omega 6, Omega 3

Front 64

What do Omega 3's do?

Back 64

good for your cardiovascular health, lowers inflammation, helpful for depression

Front 65

What is cholesterol?

Back 65

manufactured by the liver, but too much leads to arteriol sclerosis

Front 66

what is LDL?

Back 66

Low density lipoprotein, bad cholesterol

Front 67

What is HDL

Back 67

High Density lipoprotein, good cholesterol

Front 68

why is caffeine a bad thing to ingest?

Back 68

it mimics stress hormones and gets the SAM system going

Front 69

Why does stress deplete hormones?

Back 69

stress produces cortisol which needs vitamins B and C to work properly.

Front 70

Which vitamins are needed to digest sugar?

Back 70

vitamin b

Front 71

what is protein used for?

Back 71

building blocks for bone, muscle and skin

Front 72

what is protein broken into?

Back 72

amino acids, if too much it turns to fat

Front 73

which vitamins are fat soluble?

Back 73

A,D,E,K

Front 74

what are the water soluble vitamins?

Back 74

B, C

Front 75

what do vitamins do?

Back 75

assist in the metabolic process

Front 76

which vitamins are antioxidants?

Back 76

E, C lend electrons to other things

Front 77

what is a free radical?

Back 77

something external to us (smoke pollutants)

Front 78

what is the glycemic response?

Back 78

measure of food's ability to elevate blood sugar.

Front 79

when is the best time to consume highly glycemic things?

Back 79

before or after exercise

Front 80

when should you eat low glycemic

Back 80

before exercise, they are digested slowly

Front 81

what are some examples of high glycemic foods?
Low?

Back 81

corn, sugar

apples green beans, beans

Front 82

what percent of the population has diabetes?

Back 82

10%

Front 83

what is insulin?

Back 83

it is secreted by special cells in the pancreas and controls glucose

Front 84

what is type I diabetes?

Back 84

cells are destroyed and don't make enough insulin

Front 85

what is type II diabetes?

Back 85

common form, 80% of type II comes from lifestyle. cells are not sensitive to sugars

Front 86

what are 3 reasons that drinking diet soda can lead to being overweight?

Back 86

1. brains register sweetness and know there will be calories so it gives the brain a false message
2. because of the artificial sweetener people want more sugar
3. rationalize (I can have pie since i had diet soda)

Front 87

What are some things that happen when the body is starving?

Back 87

impaired cognition, lowered activity

Front 88

what is the even energy balance?

Back 88

you are burning and ingesting the same amount of calories

Front 89

what is the positive energy balance

Back 89

you are burning less calories than you are using

Front 90

what is the negative energy balance?

Back 90

you are burning more calories than you are using

Front 91

What does the hypothalamus produce?

Back 91

appetite stimulant, suppresant, and default system(blocks suppressant)

Front 92

what does GABBA do?

Back 92

blocks appetite suppressant

Front 93

what are some of the health benefits of chocolate?

Back 93

less likely for stroke, less arterial inflammation, better cognitive functioning,

Front 94

why does chocolate have benefits?

Back 94

contains flavonoids

Front 95

why do obese people have a higher risk for cancer?

Back 95

1body fat isn't storage of excess energy in fact fat people are inactive and have excess insulin which fuels all cells including cancer cells
2. estrogen is produced by fat cells (breast cancer)
3. excess fat can release proteins that impair immune functioning
4. obesity leads to other problems such as high blood pressure
5 obese people make poor food choices

Front 96

what is the point of eating breakfast?

Back 96

jump starts metabolism, cognitive efficiancy

Front 97

what % or body weight is the brain? how what percent of calories does it consume?

Back 97

2%, 20-25%

Front 98

what is the point of drinking water?

Back 98

satiated (full)

Front 99

what is the point of eating small meals?

Back 99

keep glucose at optimal levels and prevent insulin from over producing. prevents slowing of metabolism

Front 100

what is the point of getting enough sleep?

Back 100

leptin is decreased when there is not enough sleep

Front 101

what is leptin

Back 101

appetite suppressor

Front 102

what is the point of eating slowly?

Back 102

taking time for food to register

Front 103

why should you eat more protein?

Back 103

the body has to work harder to digest protein so you burn more calories
takes longer to digest, supress grelin (appetite stimulant)

Front 104

why should you take a day off of dieting?

Back 104

you become depleted using too much will power

Front 105

what is the abstinence violation factor?

Back 105

when you violate your diet you feel guilty so you gorge yourself

Front 106

what is conflict?

Back 106

two elements or forces that go in opposing directions

Front 107

what is the ideal level for total cholesterol?

Back 107

under 200

Front 108

what is the ideal level for LDL?
HDL?

Back 108

under 100
men= under 45 women= under 55

Front 109

what is the ideal level for triglycerides?

Back 109

less than 150

Front 110

What are some things people do when in conflict?

Back 110

1. jump from one topic to another
2. use "you"
3. tendency to use all or nothing thinking
4. mind read
5. ultimates
6. no empathy

Front 111

what are the 4 strategies when in conflict?

Back 111

fight, submit, flee, freeze

Front 112

what do you do when you fight?

Back 112

try to impose ur will by accusing attacking verbal fight, physical fight?

Front 113

what do you do when you submit?

Back 113

lower your goal to accept others goals by giving in giving up agreeing just to end conflict

Front 114

what do you do when you flee?

Back 114

you withdraw by not talking, leaving, or changing the topic

Front 115

what do you do when you freeze?

Back 115

wait or do nothing

Front 116

what is the clinical label for fighting?

Back 116

project-accuse people of doing what we are doing

Front 117

what is the clinical label for submitting?

Back 117

self critisism- attacking ourselves

Front 118

what is the clinical label for submitting?

Back 118

submitting-depression

Front 119

what might you do when you flee?

Back 119

deny, engage in compuslive things, obsessional thinking

Front 120

what do you do when you freeze

Back 120

feel paralyzed

Front 121

what are 3 things that happy people have?

Back 121

many positive feelings, few negative feelings, overall life satisfaction

Front 122

what does it mean to be assertive?

Back 122

express positive feelings, experess negative feelins, capacity for self affirmation

Front 123

what does self affirmation mean?

Back 123

giving opinion and refusing unreasonable requests.