What Are Perceptions?
-_________ interpretations of people, things, and events within your world.
Cognitive
Selective Awareness
- Choose to focus on the _______ rather than the _______ in a situation.
- Realize that there is both good and bad in every situation.
- Choose a ________ physiological and psychological response.
positive, negative
positive
Concepts of Perspective and Selective Awareness
- Put minor stressors into perspective.
- Focus on the _______ aspects of the current situation, don’t deny ______.
- Develop an “attitude of _______.”
- Learn to be grateful for what you have, while not ignoring reality.
- Recall good events of each day.
positive, negative
gratitude
The phrase “_____ _____” means “Seize the Day.”
Carpe Diem
_________ of ________: Focusing on things which to be grateful.
Attitude of gratitude
Humor and Stress Relationship
- Humor can be an effective means of coping with stress.
- Humor results in psychological and physiological changes leading to _______.
- Humor has been shown to improve the health of the elderly and has been used as ______.
- Humor also can be used inappropriately, causing distress to others.
relaxation
therapy
Personality Behavior Patterns
- Two types
- Type __: behavior that exhibits no free-floating hostility or sense of time urgency, opposite of Type __.
- Type __: characterized by competitive drive, aggressiveness, impatience, time urgency, and free-floating hostility.
Type B, opposite of type A
Type A
Interesting Research
- A study of nurses and teachers shows that Type __’s tend to experience more job stress.
- Type __ hospital employees had more health problems.
- There appears to be a relationship between anger/hostility and _______ ______ disease.
Type A’s
Type A
Coronary heart
Self-Esteem and Stress Management
- ____-______ is how you regard yourself.
- Poor self-esteem is related to drug abuse, irresponsible sexual behavior, and other unhealthy activities.
- Can be affected by treatment by others; how we are judged affects how we feel about ourselves.
Self-esteem
True or false:
-Poor self-esteem may lead to the development of stress-related illnesses.
True
Increasing Self-Esteem
“One important key to success is self-confidence. An important key to self-confidence is preparation.” - Arthur Ashe
Preparation –> Self-Confidence –> ______
Success
Locus of Control
- Perception of the amount of personal control you have over events in your life.
1) ______ locus of control: perception that one has little control over these events
2) _______ locus of control: perception that one has a good deal of control over life events - Those with external locus take [more/less?] action to control their lives because they believe such action is fruitless.
- People can have good locus of control in one area of life and not in another.
External
Internal
less
________ _______ deficiency (CCPD): The belief that one is either victim of circumstances or the master of circumstances, each of which is erroneous.
Cocreator perception deficiency
_______: An unrealistic fear resulting in physiological arousal and behaviors to avoid or escape the stimulus.
Anxiety
______ anxiety: anxiety that is either temporary in nature or specific to a particular stimulus.
state anxiety
_____ anxiety: a general sense of anxiety not specific to a particular stimulus.
trait
_____ disorder: a condition in which feelings of terror arise from unrealistic fear, resulting in symptoms such as feeling numb, sweaty, weak, and faint.
Panic
______ phobia: overwhelming fear and excessive self-consciousness in everyday situations; a chronic fear of being watched by others and not performing well.
-Example: fear of public speaking.
Social phobia
Coping Techniques
- Environmental planning.
- Relabeling (selective awareness concept – focus on positive).
- Self-talk.
- Thought stopping (shut off negative thoughts).
- ABCDE technique.
- Ellis theorizes that anxiety is a function of irrational beliefs.
- Need for cognitive restructuring (Rational Emotive Therapy – RET).
Yuh.
_______ technique: a method of coping with anxiety that consists of examining irrational beliefs.
ABCDE
Hardiness
- People who are hardy have the “3 C’s” – (Suzanne Kobasa research).
1) _________ – true involvement of oneself in whatever one is doing.
2) _______ – believe and act that you can influence course of events.
3) ________ – change happens and stimulates personal growth (change viewed as a challenge vs. a threat).
3 Cs
1) Commitment
2) Control
3) Challenge
Hardiness
*Hardy people are able to better withstand the onslaught of _______.
- Physiological Hardiness.
- Become ___ less often from stressors.
- Psychological Hardiness.
- Have [more/less?] psychological distress, less drama.
- Social Hardiness.
- Increased happiness and adjustment, social support system, and happier marriages.
stressors
ill
less
