table of contents exit health and stress psych 1 marina sangkavichai
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Health Psychology: Uses behavioral principles to prevent illness and promote health
Lifestyle Diseases: Diseases related to health-damaging personal habits
Stress: the term used to describe the physical, emotional, cognitive, and behavioral responses to events that are appraised as threatening or challenging.
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Distress: the effect of unpleasant and undesirable stressors
Eustress: the effect of positive events, or the optimal amount of stress that people need to promote health and well-being
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Behavioral Risk Factors: Behaviors that increase the chances of disease, injury, or premature death
What do you think are some behavioral risk factors that increase your chances of getting ill?
Disease-Prone Personality: Personality type associated with poor health; person tends to be chronically depressed, anxious, hostile, and frequently ill
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100 Death of a spouse
73 Divorce
65 Marital separation
63 Detention in jail or other institution.
63 Death of a close family member
53 Major personal injury or illness
50 Marriage
47 Fired from work
45 Marital reconciliation
45 Retirement
44 Change in health or behavior of family member
40 Pregnancy
40 Sex difficulties
39 Gain new family member
39 Major business readjustment
38 Change in financial state
37 Death of close friend 36 Change to a different line of work 35 Change in number of arguments with partner 31 Taking on a new mortgage
30 Foreclosure on a mortgage or loan
29 Change in responsibilities
29 Son/daughter leaves home
29 Trouble with in-laws
28 Outstanding personal achievement
26 Partner begins/stops work
26 Starting or finishing school
25 Change in living conditions
24 Revision of personal habits
23 Trouble with boss
20 Change in working hours or conditions
20 Change in residence
20 change in schools
19 Change in recreational habits
19 Change in church activities
18 Change in social activities
17 Major purchase such as a new car
16 Change in sleeping habits
15 Change in number of family gatherings
15 Change in eating habits 13 Vacation
12 Christmas or holiday observance
11 Minor violation of the law
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Score of 150-300 you have a 50% chance of developing a stress related illness within two years
Score of 300 plus, you have an 80% chance of developing a stress related illness within two years
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Burnout: Job-related condition (usually in helping professions) of physical, mental, and emotional exhaustionEmotional Exhaustion: Feel “used up”
and apathetic toward workCynicism: Detachment from the jobFeeling of reduced personal
accomplishment
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Problem-Focused Coping: Managing or altering the distressing situation/Is there something you can do about it? Something specific in order to solve the problem?
Emotion-Focused Coping: Trying to control one’s emotional reactions to the situation/Can you look at this problem or issue in a different way?
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Describe problem focused coping and emotion focused coping. Give examples of each. ( personal experience )
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Aggression: Any response made with the intention of harming a person, animal, or object
Displaced Aggression: Redirecting aggression to a target other than the source of one’s frustration/Unemployment one of the factors correlated with high rates of child abuse.
Scapegoating: Blaming a person or group for conditions they did not create; the scapegoat is a habitual target of displaced aggression
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Escape: May mean actually leaving a source of frustration (dropping out of school) or psychologically escaping (apathy)
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Conflict: Stressful condition that occurs when a person must choose between contradictory needs, desires, motives, or demands
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Approach-Approach Conflicts: Having to choose between two desirable or positive alternatives (e.g., choosing between a new BMW or Mercedes)
Avoidance-Avoidance Conflicts: Being forced to choose between two negative or undesirable alternatives (e.g., choosing between going to the doctor or contracting cancer)NOT choosing may be impossible or
undesirable
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Approach-Avoidance Conflicts: Being attracted (drawn to) and repelled by the same goal or activity; attraction keeps person in the situation, but negative aspects can cause distress/loving your house but hating the mortgage payment. Asking yourself isn’t really worth it?
Ambivalence: Mixed positive and negative feelings; central characteristic of approach-avoidance conflicts
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Feelings of tension, uneasiness, apprehension, worry, and vulnerability We are motivated to avoid experiencing
anxiety
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State of feeling despondent defined by feelings of powerlessness and hopelessnessOne of the most common mental problems
in the worldSome symptoms: Loss of appetite or sex
drive, decreased activity, sleeping too much
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One method to combat learned helplessness and depression/You must feel you have control over what happens to you and that you can make a difference for yourself
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You have a consistently negative opinion of yourself
You engage in frequent self-criticism and self-blame
You place negative interpretations on events that usually would not bother you
The future looks grim You can’t handle your responsibilities
and feel overwhelmed
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Type A Personality: Personality type with elevated risk of heart attack; characterized by time urgency and chronic anger or hostility
Anger may be the key factor of this behavior
Type B Personality: All types other than Type A’s; unlikely to have a heart attack
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Personality type associated with superior stress resistance
Sense of personal commitment to self and family
Feel they have control over their lives
See life as a series of challenges, not threats, or obstacles necessarily
Sense of humorLighthearted
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Use of behavioral strategies to reduce stress and improve coping skills
Progressive Relaxation: Produces deep relaxation throughout the body by tightening all muscles in an area and then relaxing them
Guided Imagery: Visualizing images that are calming, relaxing, or beneficial
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It’s important to use positive coping statements internally to control fear and anxiety; designed to combat:Negative Self-Statements: Self-critical
thoughts that increase anxiety and lower performance
Coping Statements: Reassuring, self-enhancing statements used to stop negative self-statements.
I am studied, I will do well I am confident and can get through this!
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Mental exercise designed to focus attention and interrupt flow of thoughts, worries, and analyses
Concentrative Meditation: Attention is paid to a single focal point (i.e., object, thought, etc.)Produces relaxation response and thus
works to reduce stress