stress exam 3

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1

PTSD

experienced or witnessed traumatic event

persistently reexperienced

2

Gratitude study

1 and 2: 3 experimental conditions: hassles, gratitude listing, neutral life events or social comparison

1: weekly

2: daily

records of moods, coping behaviors, physical symptoms

3rd study: people with neuromuscular disease

people in gratitude condition: felt better about life as a whole, more optimistic about expectations for upcoming week, fewer physical complaints, more time exercising

3

Yoga

sanskrit- means union of mind, body, and spirit

uses mental devices

start yoga with exhale to keep you clean

Asanas: body positions, muscular flexibility, pranayama: breathing control

personal growth: principle of yoga

Hatha yoga: 1/5 paths: physical balance, most common in US, sequence of asanas

4

T'ai Chi

perpendicular stance, low center of gravity, slow movement

Martial Arts: moving medication, move with flow of universe, softest of martial arts, based chinese view of health, body heals itself, revolves around herbs, takes longer than western medicine

Chi: life force, within our bodies

5

Ted Talk

Tim Urban: instant gratification is fun and easy

Dark playground: procrastinators, leisure activities when not supposed to do

Panic Monster: wakes up when deadline is near

2 types of procrastination: deadline, no deadline

Prefrontal cortex: imagine the future, experience simulator, after a year people who won lottery and paraplegic are equally happy

happiness can be synthesized (synthetic, real and enduring vs natural happiness)

impact bias: less impact, intensity, and duration than we expect

6

Behavioral Health

conscious effort to maximize health effects of daily activities

exercise, healthy food, social support

7

Exercise:

Cardio helps physiological well being (increased heart for 20 minutes), aerobic: rhythmic repetitive, most beneficial for stress management

Anaerobic: powerful and quick but doesn't last more than a few minutes (weight lifting)

8

Components of Fitness

Cardio- endurance

muscular strength

flexibility

Agility

Power

Balance

9

5 benefits of excercise

1. Burns off stress hormones

2. Natural release of endorphins

3. Return more easily to homeostasis following stress

4. Better quality sleep

5. increased immune function

10

All or nothing conditioning

1. Frequency

2. Intensity

3. Duration

11

Parasympathetic Rebound Effect

What makes physical exercise different from stress response

when physically fit, your body returns to homeostasis more quickly

12

Procrastination

1. reduces anxiety by escaping (fear of failure: cant fail if you do nothing)

2. Increases anxieting: as due date gets closer

(adrenaline rush: you enjoy it, sense of urgency: to get you to act)

13

5 steps to overcome procrastination

1. Awareness

2. Break inertia: use a lot of force to start moving

3. Cognitive restructuring: visualize yourself doing it

4. 10 minute rule: make assignments look easy by breaking into segments

5. Specific sub goals: break things into little steps

14

Behavior Modification

therapeutic process that replaces undesirable behavior with more desirable one

no negative goals

works best with positive statements

COMPONENTS:

positive goal, behavioral substitute, specific as possible

15

6 stages of behavior modification:

1. Awareness

2. Desire to change becomes greater than benefits of existing behavior

3. Cognitive restructuring: change in perception and attitude

4. Behavioral substitution

5. Bounce back from setbacks

6. Evaluation

16

Social Support

persons knowledge or belief that others care about them

belonging being accepted feeling loved

2 types: structural (basic network of people you know) functional( quality of relationships)

oxytocin released during social interaction, labor, and delivery, facilitates bonding, decreases activity of SNS: relaxation and lessens physiological effects of stressor

4 types: instrumental (tangible), emotional, informational (directions), affiliative (affirmation, nonjudgmental)

17

Buffering Hypothesis

buffer or cushion for stress

Safety net: presence of a friend can lead someone to appraise a stressful situation as less threatening

18

Religion

organized social entity individuals share set of beliefs, traditions, and practices

does healing happen because of higher power or belief that healing will occur

many religions prohibit health risk behaviors

boosts social support

sense of meaning and purpose

optimism and hope

19

Taoism

universal energy

move in harmony with universal rhythms

20

Olpin key points from spirituality

seeks harmony with universe

view life differnelty

shift in awareness

broader than religion

appreciation of nature can

21

5 qualities of spiritual health

sense of peace, meaning, and purpose in life

faith in higher power,

participation in religious behaviors or meaningful spiritual rituals

compassion for others

feeling connected to others

22

Free Choice paradigm

rank pairings one you like most, one you like least

offers one of them

they rank the one they got higher than all of them, people with amnesia still change the ranks

if you think you can reverse a decision, you'll second guess

23

heart rate

60-80

athletes 35-50

better shape you're in, fewer bpm

24

4 dimensions of health

physical

mental

emotional

spiritual

stress: a lack of connectednesss