Psyc Ch 4

Front 1

coping

Back 1

efforts to master, reduce, or tolerate the demands created by stress

Front 2

What are three characteristics of coping?

Back 2

variety
individual variation
effectiveness

Front 3

Name the common patterns of coping

Back 3

giving up
acting aggressively
indulging yourself
blaming yourself
defense coping

Front 4

What does the coping style of giving up lead to?

Back 4

pessimistic explanatory style
behavioral disengagement

Front 5

Learned Helplessness

Back 5

passive behavior produced by exposure to unavoidable aversive events

Front 6

Frustration Aggression Theory

Back 6

aggression is always due to frustration

Front 7

displacement

Back 7

the victims of aggression when the aggressor cannot take it out on the real source

Front 8

Catharsis

Back 8

release of emotional tension

Front 9

Name some addictive behaviors that people indulge themselves in.

Back 9

Internet addiction

Front 10

Name the parts of Catastrophic Thinking

Back 10

1. attribute failures to personal shortcomings
2. focus on negative feedback
3. act pessimistic toward the future

Front 11

defense mechanisms

Back 11

largely unconscious reactions that protect a person from unpleasant emotions such as anxiety or guilt

Front 12

self-deception

Back 12

a mechanism that used during defense mechanisms to distort reality and ease the pain

Front 13

How are defense mechanisms helpful?

Back 13

studies have shown that those who have unrealistic expectations of illness , they have a less rapid disease

Front 14

constructive coping

Back 14

efforts that deal with stress that are judged to be relatively helpful

Front 15

Name the main points of constructive coping

Back 15

confrontation of problems
appraisals of stress and coping
managing emotional reactions
controlling harmful behaviors

Front 16

Name the main techniques of constructive coping

Back 16

appraisal-focused
problem-focused
emotion-focused

Front 17

appraisal-focused

Back 17

aimed at changing ones interpretation of stressful events

Front 18

problem-focused

Back 18

aimed at solving the stressful situation itself

Front 19

emotion-focused

Back 19

aimed at managing potential emotional distress

Front 20

Albert Ellis' ABC Model

Back 20

Activating the Event
Belief System
Concequence

Front 21

rational emotive behavior therapy

Back 21

an approach to therapy that focuses on altering clients' patterns of irrational thinking to reduce maladaptive emotions and behavior

Front 22

catastrophic thinking

Back 22

unrealistic appraisals of stress that exaggerates the magnitude of one's problems

Front 23

How do you reduce catastrophic thinking?

Back 23

detection
change irrational assumptions
humor
reinterpretation

Front 24

How can humor impact stress on mood?

Back 24

positive appraisals
positive emotions
increased social interactions

Front 25

Systematic Problem Solving

Back 25

a technique that:
1. defines the problem
2. determine the different courses of action
3. evaluate alternatives
4. take action while maintaining flexibility

Front 26

Name the problem focused coping techniques

Back 26

systematic problem solving
help-seeking
time management

Front 27

Name the causes of wasted time

Back 27

inability to:
stick to priorities
say no
delegate responsibility
throw things away
accept anything less than perfect

Front 28

Time Management Techniques

Back 28

monitoring use of time
clarifying goals
planning and scheduling
protecting prime time
increased efficiency

Front 29

How do you increase efficiency

Back 29

handle paper once
tackle one task at a time
group similar tasks together
make use of your down time

Front 30

emotional intelligence

Back 30

the ability to perceive and express emotion, assimilate emotion in thought, understand and reason with emotion, and regulate emotion

Front 31

What are the components of emotional intelligence?

Back 31

emotional perception
awareness of emotions and how they affect thinking
ability to understand and analyze their emotions
ability to regulate their emotions

Front 32

What are the effects of emotional suppression?

Back 32

high blood pressure
increased stress
autonomic arousal

Front 33

What are the effects of opening up?

Back 33

increased mood
positive self perceptions
enhanced immune functioning
fewer doc visits

Front 34

How can you manage hostility?

Back 34

by forgiving
reinterpretation
distraction
rational self talk

Front 35

How can exercise help coping?

Back 35

decreases depression, anxiety, and hostility
increases improved well being, stress and coping

Front 36

How can you receive maximum results from exercising?

Back 36

you must want to exercise
engage in aerobic exercise
exercise on a regular basis

Front 37

meditation

Back 37

a family of mental exercises in which a conscious attempt is made to focus attention in a non analytical way

Front 38

What are the benefits of meditation?

Back 38

1. physiological changes
2. stress hormones
3. anxiety reduction
4. elevated mood
5. sense of control

Front 39

What are Benson's Relaxation Response?

Back 39

1. a quiet environment
2. a mental device
3. a passive attitude
4. a comfortable position

Front 40

behavior modification

Back 40

a systematic approach to changing behavior through the application of the principles of conditioning

Front 41

What are the steps of behavior modification?

Back 41

1. specifying your target behavior
2. gather baseline data
3. designing your program
4. executing and evaluating your program
5. ending your program

Front 42

What types of data should you gather for behavior modification?

Back 42

initial response level
antecedents
consequences

Front 43

How should you design a program for behavioral modification?

Back 43

set a goal
select a reinforcer
arrange the contingencies

Front 44

Token Economy

Back 44

a system for doling out symbolic reinforcers that are exchanged later for a variety of genuine reinforcers

Front 45

shaping

Back 45

accomplished by reinforcing closer and closer to the desired response

Front 46

behavioral contract

Back 46

a written agreement outlining a promise to adhere to the contingencies of behavior modification program