Psych Ch:11

Front 1

Journaling

Back 1

An extremely useful and surpisingly simple method of identifying stressors. It can ease worry and obsession, help identify hopes and fears, increase energuy levels and confidence and facilitate the grieving process

Front 2

Biofeedback

Back 2

provides immediate and exact information regarding muscle activity, brain waves, skin temperature, heart rate, blood pressure and other bodily functions

Front 3

Cognitive Reframing

Back 3

Been found to be positively correlated with greater positive affect and higher self-esteem. Goal is to change the individuals perceptions of stress by reassessing a situation and replacing irrational beliefs

Front 4

Coping Styles

Back 4

Health-sustaining habits, Life satisfactions, social supports, effective and healthy responses to stress

Front 5

Distress

Back 5

A negative, draining energy that results in anxiety, depression, confusion, helplessness, hopelessness and fatigue

Front 6

Eustress

Back 6

A positive, beneficial energy that motivates and results in feelings of happiness, hopefullness and purposeful movements

Front 7

Fight or flight response

Back 7

The body's way of preparing for a situation an individual perceives as a threat to survival. Results in increasd BP, HR and cardiac output

Front 8

General adaptation syndrome (GAS)

Back 8

Occurs in 3 stages:
The alarm or acute stress stage is the initial, brief and adaptive response (fight or flight)
2. Resistance stage could also be called the adaptation stage
3. The exhaustion stage occurs when attempts to resist the stressor prove futile

Front 9

Guided Imagery

Back 9

Process whereby a person is led to envision images that are both calming and health enchancing and can be used in conjunction with Benson's relaxation techniques

Front 10

Humor

Back 10

Good example of how a stressful sutuation can be "turned upside down"

Front 11

meditation

Back 11

A discipline for training the mind to develop greater calm and then using that calm to bring penetrative insight into one's experience

Front 12

mindfulness

Back 12

A centuries old form of meditation that has been dated back to buddhist treatsies

Front 13

physical stressors

Back 13

Include enviromental conditions trauma, excess cold or heat as well as infection etc.

Front 14

Progressive Muscle relaxation

Back 14

Can be done without external gauges or feedback and can be practiced almost anywhere. Tense muscle groups as tight as possible for 8 sec then release.

Front 15

Psycological stressors

Back 15

include things such as diivorce, loss of a job, unmanageable debt, the death of a loved one, retirement etc

Front 16

psychoimmunology

Back 16

Provides evidence that stress, through the hypothalmic, pituitary-adrenal and sympathetic-adrenal medullary axes, can induce changesim the immune system

Front 17

stressors

Back 17

psychological or physical stimuli that are incompatible with current functioning and require adaptation

Front 18

Stress Busters

Back 18

Sleep, Exercise, Reduction or cessation of caffeine intake, Music, pets, massage

Front 19

+ stress responses

Back 19

Problem solving, using social support, reframing

Front 20

Negative stress responses

Back 20

Avoidance, self blame, wishful thinking

Front 21

Anxiety

Back 21

a universal human experience and is the most basic of emotions

Front 22

Fear

Back 22

A reaction to a specific danger, whereas anxiety is a vague sense of dread related to an unspecified or unknown danger

Front 23

Normal anxiety

Back 23

A healthy reaction necessary for survival. It provides the energy needed to carry out the tasks involved in living and striving toward goals

Front 24

Mild anxiety

Back 24

Occurs in the normal experience of everday living, allows an individual to perceive reality in sharp focus.

Front 25

moderate anxiety

Back 25

Sees, hears, and graps less information and may demonstrate selective inattention

Front 26

Selective inattention

Back 26

only certain things in the enviroment are seen or hear unless they are pointed out.

Front 27

Severe anxiety

Back 27

focus on one particular detail or many scattered details and have difficulty noticing what is going on in the enviroment even when it is pointed out by another

Front 28

Panic

Back 28

the most extreme level of anxiety and results in markedly disturbed behavior

Front 29

Defense mechanisms

Back 29

Automatic coping styles that protect people from anxiety and maintain self-image by blocking feelings, conflicts and memories

Front 30

panic disorder

Back 30

Panic attacks are the key feature

Front 31

Panic attacks

Back 31

The sudden onset of extreme apprehension or fear, usually associated with feelings of impending doorm.

Front 32

Agoraphobia

Back 32

Intense, excessive anxiety or fear about being in places or situations from which escape might be difficult

Front 33

Specific Phobias

Back 33

characterized by the expereince of high levels of fear in response to specific objects or situations.