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42 Cards in this Set
- Front
- Back
- 3rd side (hint)
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Stress |
Situations that tax the physical and or psychological capabilities of the individual. Situations are likely to be labeled as stressors when the demands test or exceed the resources of the person Stress refers to the cognitive, affective, and behavioral response pattern that occurs in response to situational demands |
3 definitions |
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Laura's Types Of Appraisals |
Primary (What is the nature of the stressor?). Secondary (What kinds of resources do I have to cope with this stressor?). Reappraisal (Reassessment of situation given additional information and or secondary appraisal) |
Three types. Primary, secondary, reappraisal |
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Situational Factors Affecting Stress & Which Is Related To The Safety Signal Hypothesis |
Predictability (event uncertainty), Ambiguity, Novelty, Imminence, Controllability |
Research |
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Personal Factors Affecting Stress |
Motives, Goals, & Values. Beliefs (Personal control beliefs. Existential beliefs). Personality factors: Hardiness. Coping skills |
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Beliefs: The three Cs Of Hardiness, Personal Control, Existential Beliefs |
Challenge, Commitment, Control |
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Stages Of Coping |
Anticipatory, Impact, Post Impact |
There are three |
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Coping Strategies & When Each Is Most Useful |
Problem-Focussed Coping, Emotion-Focussed Coping, Seeking Social Support |
Three types |
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Characteristics Of Good Coping Skills |
1. Complex repertoire (good variety) that are 2. Flexibly applied and 3. Readily generalizations to different situations |
Three characteristics |
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Smith's Mediational Model Of Stress |
Situation demands/resources (stressor) -> Cognitive Appraisal (Of demands, Of resources, Of consequences, Of meaning) <-> Physiological Responses -> Coping & Task Behaviors |
Know the four types of appraisals |
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Stress Interventions |
Situation Demands/Resources -> Cognitive Appraisal (Of demands, Of resources, Of consequences, Of meaning of consequences <-> Physiological Responses -> Coping and Task Behaviors.
Cognitive Appraisal <- INTERVENTIONS Cognitive Restructuring, Self-Instructional Training -> Integrated Coping Response
Physiological Responses <- INTERVENTIONS Training In Relaxation Skills -> Integrated Coping Response |
Mediational Model Of Stress |
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Yerkes-Dodson Law/Inverted U Hypothesis |
Poor performance related to low emotional arousal (underaroused). Maximum performance related to maximum performance (optimally aroused). Poor performance related to high emotional arousal (overaroused) |
Underground, Optimally Aroused, Overaroused |
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Somatic Relaxation: Basic elements of progressive relaxation (PR) |
Muscle relaxation, exhalation, trigger word |
There are three |
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Somatic Relaxation: Breathing-Based Techniques |
Complete breath. Sighing on exhalation. Rhythmic Breathing (In 4, hold 4, out 4. In 2, out 4) |
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Somatic Relaxation: Stimulus Hierarchy |
Series of scenes having a common theme that a person imagines during desensitization Time Dimension: A series of scenes leading up to a feared event in time. Physical Distance Dimension: A person afraid of heights might try to imagine being in progressively higher places Seriousness Dimension: A series of scenes composed of progressively more unpleasant encounters with another person |
Definition. Examples of time dimension, physical dimension, and seriousness dimension |
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Systematic Desensitization |
A coping response (relaxation) that is incompatible with fear and anger. Involves training yourself in progressive muscle relaxation and then using it to exercise control in imagined anxiety or anger arousing situations. |
Definition and what it involves |
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Cognitive Relaxation: Elements Of The Relaxation Response By Herbert Benson |
Repetition of a word, phrase, mantra, prayer, or muscular activity. Passive disregard towards thoughts that will arise. Helpful to do in a quiet place and in a comfortable position |
Three key elements: Repetition, passive disregard, situation |
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Antigenic Training |
Research |
Research |
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Visualization |
Research |
Research |
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Beck's Cognitive Distortions |
All-or-nothing thinking. Overgeneralization. Mental filter. Disqualifying the positive. Jumping to conclusions (mind reading, fortune teller error). Magnification and minimization. Emotional reasoning. Should statements. Labeling and mislabeling. Personalization. Depressive attribution pattern. Negative cognitive triad |
Know 5 |
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Ellis's ABC Model Of Emotion And The Role Of Irrational Beliefs In Producing Negative Emotions |
A - Activating event. C - Emotional Consequences (Emotional reaction, presumably caused by irrational thinking). B - Beliefs (Usually irrational if dealing with negative emotions) |
Key elements |
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Catastrophizing |
It is awful, terrible, and catastrophic when things are not the way that I demand that they be |
Ellis' Core Irrational Belief |
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Cognitive Restructuring |
Attempt to modify distorted/irrational thinking.
D - Dispute (Counter what you told yourself. What is a more productive way to think?) |
Definition
Add a D to Ellis's ABC model |
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Self-Instructional Training |
Come up with statements to tell yourself as you cope with stressful events. Often combined with the state of coping model. Anticipatory Stage: This will be frustrating, just plan on how I can keep my cool and deal with it without blowing up. No negative self-statements, just think and plan rationally. Impact Stage: One step at a time, I can handle this, just relax and think clearly. Keep cool, no need to lose my temper, relax. Post-Impact Stage: Those Damon ideas, they're the problem, when I control them I control my anger. Go back over what I did, what worked and what can be done better next time? Way to go! It's getting better every time. I'm controlling the anger instead of it controlling me. |
Self-statements of the Anticipatory Stage, Impact Stage, Post-Impact Stage |
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Elements Of The Integrated Coping Response |
["I'm in control... so... relax."] Adaptive Self-Statement... (Inhalation) -> "So" -> ...Relax (Exhalation) [It's not that important...so...relax] |
Integrated Coping Response model |
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Burnout |
The psychological, emotional, and sometimes physical withdrawal from an activity in response to excessive stress or dissatisfaction. |
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3 Situational Factors Correlated With Burnout |
High or conflicting demands, Low social support, Low autonomy, Low rewards, Low demands |
1 high, 4 low |
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Personal Factors Correlated With Burnout |
Extreme dedication to work or profession, High trait anxiety, Perfectionist or unrealistic goals, Type A personality, Too flexible or rigid in coping skills, Non-discriminating locus of control, Feeling isolated and lonely |
Work, anxiety, goals, personality, coping, locus, feeling |
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4 Suggestions For Overcoming Burnout |
Become aware of the problem, Take responsibility for changing the situation and/or yourself, Discriminate the changeable from the unchangeable, Develop new strategies and coping skills, Examine coping patterns, Set goals and clarify priorities, Acknowledge vulnerabilities, Compartmentalize work and non-work, Schedule decompression time / time off, Maintain physical fitness, Build social support, Challenge and change maladaptive attitudes and beliefs, Use burn out to promote personal growth, Learn mental coping skills, Choose to have fun |
Aware, Responsibility, Change, Coping, Patterns, Goals, Vulnerabilities, Work, Schedule, Fitness, Social, Attitudes, Growth, Coping, Fun |
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4 Elements Of Effective Attention |
Voluntary focus on relevant cues, Maintaining focus over time, Shifting the focus of attention when necessary, Screening out irrelevant stimuli |
Cues, Focus, Shifting, Stimuli |
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Two Dimensions Of Attention |
Research |
Research |
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Four Types Of Attention Combinations |
Broad-internal (take something specific and focus on it), Narrow-internal (assessment attention), Broad-external (analyzing), Narrow-external (perform) |
Broad, Narrow, Internal, External and examples of each |
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Relationship Between Arousal And Attention |
Because of excessive arousal, and individual's performance progressively deteriorates and the person can't regain control of it. High arousal, Attention shifts towards the person's dominant attention style, attention goes internal and narrow (often towards negative thoughts and feelings) |
Excessive arousal and performance. List the consequences. |
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Four Different Internal Distracters |
Thoughts about the past, Thoughts about the future, Pressure and choking under pressure, Over-Analyzing (paralysis through analysis), Fatigue, Lack Of Motivation |
Past, Future, Choking, Analyzing, Fatigue, Motivation |
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Three Different External Distracters |
Visual distracters, Auditory distracters, Gamesmanship |
Visual, Auditory, Games |
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Six Suggestions For Improving Attention |
Use simulations, Use cue or trigger words, Employ non-judgmental thinking, Establish routines and performance plans , Practice eye control, Use self-monitoring, Over-learn behaviors, Turn failure into success (in your mind), Practice shifting attention, Increasing focusing and refocusing skills, Use technology (EEG, Biofeedback, etc), Use mental skills (goals, imagery, etc) |
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Attention And Pain: Dissociative And Associative Strategies |
Pain control strategies: Dissociative strategies (Direct attention away from painful stimuli), Associative Strategies (Direct attention towards painful stimuli, but in a detached, non-emotional way) |
Away from, Towards |
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Measuring Sleep |
EEG (brain waves): Awake (Alpha activity mild, Beta activity low), Stage 1 Sleep (That a activity moderately), Stage 2 Sleep (Sleep spindle mild, Key complex high), Stage 3 Sleep (Delta activity high), Stage 4 Sleep (Delta activity high), REM Sleep (Theta activity mild, Beta activity low) EOG (eye movement): EMG (muscle tone): |
EEG, EOG, EMG |
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Brain Wave Patterns And The Aspects Of Wakefulness Or Stage Of Sleep Each Of These Relates To |
Beta Alpha Thata Sleep Spindle K Complex |
Research |
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Multiple Sleep Latency Test |
Give people the opportunity to sleep every 2 hours. They have 20 minutes to fall asleep. As soon as you fall asleep, or at the 20 minute mark, the test ends. Well rested people: |
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Opponent Process Theory Of Sleep |
Research |
Research |
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Sleep Debt (Homeostatic Sleep Drive) |
Research |
Describe how it relates to how awake or alert we are during the day |
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Circadian Rhythms (Clock Dependent Alerting) |
Experience a push of wakefulness twice per day: In the morning when you wake up (8AM) and around 12 hours later (8PM). The second push is stronger because you have acquired a day's worth of sleep debt. 2:00 Deepest Sleep 4:30 Lowest body temperature 6:45 Sharpest rise in blood pressure 7:30 Melatonin secretion stops 8:30 Bowel movement likely 9:00 Highest testosterone secretion 10:00 High alertness 14:30 Best coordination 15:30 Fastest reaction time 17:00 Greatest cardiovascular efficiency and muscle strength 18:30 Highest blood pressure 19:00 Highest body temperature 21:00 Melatonin secretion starts 22:30 Bowel movement suppressed |
How it relates to how tired or alert we are during the day |
