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113 Cards in this Set
- Front
- Back
problem-focused coping |
dealing with the perceived cause of distress |
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emotion-focused coping |
managing the distress caused by the problem |
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Active cognitive form of coping |
planning; uses mentally oriented problem-focused coping |
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Active behavioral form of coping |
trying harder; uses action-oriented, problem-focused coping |
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avoidance form of coping |
a form of emotion-focused coping that may involve using cognitive or behavioral strategies |
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meaning-making form of coping |
to use one's values, beliefs, and goals to shape meaning in stressful situations that are generally not conductive to the use of problem-focused coping |
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Distancing |
an adaptive strategy of avoidance coping |
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Support seeking |
an independent coping strategy; confide in a friend, seek reassurance, ask for advice |
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Global beliefs |
cover broad areas such as fairness, justice, luck, control, predicability, coherence, benevolence, and personal vulnerability |
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Assimiliation |
adding new information (situational meaning) to an already existing schema or cognitive framework |
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Accomodation |
changing the larger organizing schema (global meaning) to fit the smaller one (situational meaning) |
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planning |
thinking about and deciding on future actions for dealing with the problem |
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restraint coping |
deliberately waiting until the time is right to act |
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suppression of competing activities |
intentionally setting aside other projects to focus on the problem |
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Behavior disengagement |
reducing effort to act on the stressor |
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overgeneralization |
taking a specific example and seeing it as global |
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magnification vs. minimization |
either exaggerating or downplaying the importance of something |
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"should" statements |
absolutistic statements; I should be more outgoing |
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labeling |
using negative labels about oneself or others rather than describing the event |
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learned optimism |
able to cultivate positive expectations when they see connections between their efforts and outcomes |
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benefits of learned optimism |
associated with many positive coping strategies, health, and well-being benefits |
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casual attributions |
cognitions that address the "why" question |
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Two definitions of coping |
1. The effective use of resources and strategies to deal with internal and external demands. 2. The efforts we take to manage situations we have appraised as being potentially harmful or stressful. |
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How effective is avoidance coping for dealing with minor/transient irritations? Vs. for serious/chronic problems? |
Effective for dealing with minor/transient irritations; only brings temporary relief for serious/chronic problems |
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Global meaning |
a product of our system of core values, beliefs, and goals that we use to interpret our experiences of the world |
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50-item Ways of Coping scale |
one of the first checklist coping ineventories |
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What coping strategies does the Ways of Coping Scale measure? |
1. Confrontative coping 2. Distancing 3. Self-Controlling 4. Seeking social support 5. Accepting responsibility 6. Escape-avoidance 7. Playful problem solving 8. Positive reappraisal |
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What issues arise in retrospective coping inventories; how do researchers attempt to get around these issues? |
People often have difficulty remembering events accurately and may have memory distortions or biases when answering. Using momentary accounts of coping such as asking about the most stressful experience the participant had that day. |
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Problem v. Emotion & Approach v. Avoidance |
Problem = behavioral disengagement Emotion = denial Approach = using strategies to reduce or eliminate the stressor or its effects Avoidance = disengaging from the stressor or its effects |
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Why is it important to distinguish religious-based coping from general religiosity? |
Religious-based coping refers to the use of religious methods to reduce stress, whereas general religiosity does not necessarily have that aim |
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Most effective coping strategy for managing stress? |
There is no best strategy for every situation; must have flexibility and the ability to use a wide range of coping strategies to fit the specific context or situation |
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Cognitive primacy |
the idea that cognitions influence how one responds to stress |
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Cognitive restructuring |
A technique used in cognitive-behavioral therapy of challenging dysfunctional thoughts, assumptions, and beliefs and replacing them with healthier realistic thinking patterns |
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Characteristics of a high need for perfection or approval |
They are absolutistic and generate attributions that are over general and unrealistic |
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What techniques do REBT therapists use to assist the client in challenging irrational beliefs |
Debating, bibliotherapy (providing reading material), social skills training, and role playing |
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Describe the distorted thinking category of emotional reasoning used in Beck's triple column method exercise |
Confusing feelings for facts; feeling like one is incompetent is seen as evidence that one is incompetent |
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Describe the distorted thinking category of blame |
internalizing or externalizing responsibility inappropriately |
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How is the attributional retraining (AR) approach used to improve academic achievement |
encourages students to use attributions of control after poor academic perfomances |
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Three conclusions that Smyth & Pennebaker derived from the last 2 decades of expressive studies |
1. People do not need to write about trauma or negative experiences to reap benefits of expressive writing b/c writing about positive experiences also leads to gains of a similar magnitude 2. Several days of writing are not necessary b/c benefits can accrue when writing within one day 3. There does not seem to be one theoretical process that best explains why expressive writing works |
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Self-forgiveness |
The constructive process of letting go of a desire to punish, retaliate, or act destructively towards oneself due to one's perceived transgressions |
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When is self-forgiveness more likely to occur? |
when the person: 1. Feels less guilty about the transgression 2. Engages in more conciliatory behavior toward the victim 3. Perceives the victim as more forgiving |
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An example of a behavior in which self-blame can lead to positive health behaviors |
Quitting smoking when you get cancer |
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2 conclusions we can draw from research assessing the physiological benefits of human-animal interaction |
1. Longitudal studies suggest that human-animal interaction through pet ownership can result in lower blood pressure and heart rate 2. Interacting w/ pets can buffer autonomic reactivity to acute stress |
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American College of Sports Medicine (ACSM) and American Heart Associate (AHA) guidelines for exercise |
Engage in moderate-intensity aerobic exercise for a minimum of 30 minutes (up to 60) per for 5 days a week OR Vigorously intense aerobic exercise for 20-30 mins per day for a total of 75-100 mins per week + resistance training twice a week |
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How do we know if we are engaging in moderate intensity activity? |
When we can talk during the activity but cannot sing; heart rate is about 60% of one's capacity |
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How do we know that we have entered the vigorous activity zone? |
When we can speak only a few works at a time before we need to pause our words to catch our breath; heart rate is around 70% of one's capacity |
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What are examples of physical fitness? |
Cardiorespiratory function Relative leanness Muscular strength Muscular endurance Flexibility |
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Oteoporosis |
A skeletal disease involving loss of bone density |
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What actions does Institute of Medicine recommend to prevent weight gain? |
60 mins per day of moderate-intestity activity |
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Will overweight and normal weight individuals experience the same benefits from regular exercise? |
yes |
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How are anxiety and depression correlated with stress and with exercise? |
Anxiety and depression are positively correlated with stress Both are reduced by exercise |
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How is exercise associated with improvements in cognitive processing speed, attention, executive control, and memory? |
Aerobic exercise is associated with improvements; less cortical brain tissue loss and greater hippocampus volume in aerobically fit adults |
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How can physical activity protect against developing dementia and other disorders? |
Less cortical brain tissue loss and greater hippocampus volume in aerobically fit adults |
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In general, who are high risk individuals for physical activity? |
Those with a known history of symptoms of cardiovascular, pulmonary, or metabolic disease |
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In general, who are moderate risk individuals for physical activity? |
Men over the age of 45 and women over the age of 55 |
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What is the standard formula to achieve moderate intensity exercise for very sedentary individuals? |
(220-age) x (.60) |
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How often does the U.S. Dept of Health and Human Services recommend doing muscle strengthening? |
Twice or more a week |
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Cardiorespiratory fitness |
AKA Aerobic Fitness; Refers to the ability of the body's heart, blood vessels, and lungs to supply oxygen-rich blood to the muscles during sustained physical activity |
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What is the FITT principle? |
Fitness is the product of: Frequency Intensity Time, and Type of physical activity |
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What do the Canadian government and Warbuton and his colleagues recommend in terms of physical exercise? |
A minimum of 30 mins most days of the week of moderate-intensity activity is generally advisable for optimal risk reduction, and up to 60 mins is even better |
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What are the effects of weight-being exercise on bone health? |
Benefits bone health, but only limited research has been done |
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Visceral fat |
The internal fat that pads the liver and abdominal organs |
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How is visceral fat dangerous |
Strong risk factor for heart attacks, linked to colorectal cancer, breast cancer, metabolic syndrome, and increased circulation of pro-inflammatory cytokines |
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Subcutaneous fat |
Found just beneath the skin |
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What does BMI measure & is it helpful? |
A measure of the size of the body based on height and weight to estimate body fat; Not always accurate due to muscles |
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What are the effects of resistance training on weight loss, muscles, and fat? |
Does not facilitate weight loss, Increases muscle mass, Reduces fat mass |
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What do research studies reveal about the effects of exercise on positive well-being measures? |
Increases positive well-being by 3x; Aerobic, moderate-intensity is most beneficial |
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Dose effect for exercise and depression, as well as for well-being |
Greater cardiorespiratory fitness = lower depression & higher emotional well-being; Peak beneficial dose = 11-19 miles per week |
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What mechanisms explain the positive psychological benefits of exercise such as reducing anxiety and depressing and boosting well-being? |
Monoamines and endorphin levels |
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What is the social interaction hypothesis? |
Physical activity is often done w/ others and social support and social rewards play a role in exercise-related mood enhancement |
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What is the effect of physical activity on cognitive performance? |
Increases cognitive performance |
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Runner's high |
A phenomenon in which a runner experiences euphoria precipitated by the act of running |
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PAR-Q |
A screening tool used to determine if you are ready for physical activity when you are not fit and want to begin a program |
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What are keys to maintaining an exercise program? |
1. Avoid overdoing exercise 2. Challenge negative thinking 3. Look for intrinsic rewards 4. Maintain a regular routine 5. Find a workout partner 6. Avoid the abstinence violation effect |
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Role conflict |
Two or more role demands are incompatible with each other |
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Role ambiguity |
The duties, responsibilities, and performance expectations of the job are not clearly defined by organizational leaders |
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Quantitative overload |
There are insufficient resources to complete the tasks assigned in the time provided |
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Qualitative overload |
The employee does not have the required competencies to complete the tasks |
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Person-Environment (P-E) fit model |
A model of organizational stress that states that stress occurs when there is a poor match between the worker and the work environment |
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Describe the job demands-control model |
States that when a worker experiences high psychological demands paired with mimcl control, then job strain occurs |
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Describe the effort-reward imbalance model |
High-cost low-gain work efforts are stressful |
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Describe the organizational injustice model |
Stress occurs when the organization's interpersonal transactions, procedures, or outcomes are perceived as unfair |
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What is burnout? |
Emotional exhaustion and depletion due to ongoing stress with corollary physical and mental fatigue |
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Maslach's three-dimensional model of burnout |
1. Emotional exhaustion 2. Cynicism 3. Reduced efficacy |
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What are the dangers of having too many goals vs. lacking goals? |
Too many goals: Quickly overloaded, concentration difficulties, physical fatigue Lacking goals: Waste time and indecisiveness |
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What are the characteristics of procrastinators? |
View certain tasks as aversive and try to avoid them |
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What are the characteristics of perfectionists? |
Become immersed in trivial detail and lose sight of the big picture; lack sense of proportionality |
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What is frazzing? |
Frantic but ineffective multitasking |
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What is data smog? |
Digital overload |
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10 major elements of the job environment that determine well-being at work |
1. Opportunity for personal control 2. Opportunity for skill use 3. Externally generated goals 4. Variety 5. Environmental clarity 6. Availability of money 7. Physical security 8. Supportive supervision 9. Opportunity for interpersonal contact 10. Valued social position |
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Two conditions in which the determination of a misfit occurs |
When a worker perceives that his/her: 1. Abilities do not match the demands of the organization 2. Needs are not met by the organization |
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Low decision latitude |
A condition of lack of control in the demands-control model; A worker's experience of having insufficient skills or authority over one's job to autonomously complete the assigned job tasks |
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Job strain |
harmful consequences that result from exposure to job stressors |
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Three categories of job strains |
1. Emotion-related (frustration, anger, anxiety) 2. Physiological-related (cardiovascular, gastointestinal, musculoskeletal) 3. Job-related (low motivation, low satisfaction, absenteeism) |
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Two studies that provided surprising evidence showing clerical and secretarial work to be highly stressful occupations |
1. Framingham Heart Study: coronary heart disease rates were nearly twice as high amount women clerical workers as homemakers 2. Narayanan et. al: Clerical work rates the highest in work overload and perceived lack of control |
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Circadian rhythm |
The 24-hour biological cycle linked to the light-dark cycle that regulates one's internal physiological processes: core body temp, hormone levels, blood pressure, etc. |
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What behavioral changes occur when circadian rhythm is disturbed? |
It disrupts our concentration and ability to perform tasks well |
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Shift work |
A type of work schedule that involves large periods of work outside of the normal daylight hours |
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Adverse effects of shift work |
Chronic fatigue, loss of sleep, declines in memory & cognitive functioning, family & social life disruptions, and detrimental health conditions |
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How does Arie Shirom define burnout? |
An affective reaction to ongoing stress whose core content is the gradual depletion over time of individuals' intrinsic energetic resources, including the components of emotional exhalation, physical fatigue, and cognitive weariness |
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Vigor |
Emotional energy, physical strength, and cognitive liveliness
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Top 3 activities positively related to vigor |
1. Workplace meaningful interactions 2. Challenge 3. Success |
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How did Maslach attempt to determine what the term burnout represented? |
Through developing a self-report instrument that captured the phenomenon as understood by the general population: Maslach Burnout Inventory |
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Two major reasons for emotional exhaustion; part of Maslach's 3-dimensional model of burnout |
1. Work overload 2. Work-related interpersonal conflicts |
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Engagement; as it relates to Maslach's 3-dimental model of burnout |
Positive polarity that consists of a state of high energy, strong involvement, and a sense of efficacy |
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Vital exhaustion concept |
Relates to burnout and involves a low-energy state, sleep disturbances, extreme fatigue, irritability, and feelings of demoralization |
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Workplace harassment |
Hostile behaviors directed toward workers by other employees because of the target person's identity group characteristics |
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Workplace discrimination |
Workers receiving adverse employment opportunities because of their identity group's characteristics |
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Forms of gender-based harassment |
1. Insulting or hostile behaviors targeting gender 2. Unwanted attention or pressure of a sexual nature 3. Sexual coercion |
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What is the most effective intervention against harassment and discrimination? |
A strong and consistently enforced organizational policy |
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Time management |
Using our time efficiently to accomplish our goals; reduces feeling of pressure when we have a backlog of unfinished work or impending deadlines |
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Explain how "variety" as an element of the job environment determines well-being at work |
Prevents boredom and introduces new challenges that can foster the development of new skills and promotion the experience of flow |
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Describe the level of intervention called secondary prevention |
Teaching stress management skills |