Stress Ch. 9, 10, 11

Front 1

problem-focused coping

Back 1

dealing with the perceived cause of distress

Front 2

emotion-focused coping

Back 2

managing the distress caused by the problem

Front 3

Active cognitive form of coping

Back 3

planning; uses mentally oriented problem-focused coping

Front 4

Active behavioral form of coping

Back 4

trying harder; uses action-oriented, problem-focused coping

Front 5

avoidance form of coping

Back 5

a form of emotion-focused coping that may involve using cognitive or behavioral strategies

Front 6

meaning-making form of coping

Back 6

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

Front 7

Distancing

Back 7

an adaptive strategy of avoidance coping

Front 8

Support seeking

Back 8

an independent coping strategy; confide in a friend, seek reassurance, ask for advice

Front 9

Global beliefs

Back 9

cover broad areas such as fairness, justice, luck, control, predicability, coherence, benevolence, and personal vulnerability

Front 10

Assimiliation

Back 10

adding new information (situational meaning) to an already existing schema or cognitive framework

Front 11

Accomodation

Back 11

changing the larger organizing schema (global meaning) to fit the smaller one (situational meaning)

Front 12

planning

Back 12

thinking about and deciding on future actions for dealing with the problem

Front 13

restraint coping

Back 13

deliberately waiting until the time is right to act

Front 14

suppression of competing activities

Back 14

intentionally setting aside other projects to focus on the problem

Front 15

Behavior disengagement

Back 15

reducing effort to act on the stressor

Front 16

overgeneralization

Back 16

taking a specific example and seeing it as global

Front 17

magnification vs. minimization

Back 17

either exaggerating or downplaying the importance of something

Front 18

"should" statements

Back 18

absolutistic statements; I should be more outgoing

Front 19

labeling

Back 19

using negative labels about oneself or others rather than describing the event

Front 20

learned optimism

Back 20

able to cultivate positive expectations when they see connections between their efforts and outcomes

Front 21

benefits of learned optimism

Back 21

associated with many positive coping strategies, health, and well-being benefits

Front 22

casual attributions

Back 22

cognitions that address the "why" question

Front 23

Two definitions of coping

Back 23

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.

Front 24

How effective is avoidance coping for dealing with minor/transient irritations?

Vs. for serious/chronic problems?

Back 24

Effective for dealing with minor/transient irritations; only brings temporary relief for serious/chronic problems

Front 25

Global meaning

Back 25

a product of our system of core values, beliefs, and goals that we use to interpret our experiences of the world

Front 26

50-item Ways of Coping scale

Back 26

one of the first checklist coping ineventories

Front 27

What coping strategies does the Ways of Coping Scale measure?

Back 27

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

Front 28

What issues arise in retrospective coping inventories; how do researchers attempt to get around these issues?

Back 28

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.

Front 29

Problem v. Emotion & Approach v. Avoidance

Back 29

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

Front 30

Why is it important to distinguish religious-based coping from general religiosity?

Back 30

Religious-based coping refers to the use of religious methods to reduce stress, whereas general religiosity does not necessarily have that aim

Front 31

Most effective coping strategy for managing stress?

Back 31

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

Front 32

Cognitive primacy

Back 32

the idea that cognitions influence how one responds to stress

Front 33

Cognitive restructuring

Back 33

A technique used in cognitive-behavioral therapy of challenging dysfunctional thoughts, assumptions, and beliefs and replacing them with healthier realistic thinking patterns

Front 34

Characteristics of a high need for perfection or approval

Back 34

They are absolutistic and generate attributions that are over general and unrealistic

Front 35

What techniques do REBT therapists use to assist the client in challenging irrational beliefs

Back 35

Debating, bibliotherapy (providing reading material), social skills training, and role playing

Front 36

Describe the distorted thinking category of emotional reasoning used in Beck's triple column method exercise

Back 36

Confusing feelings for facts; feeling like one is incompetent is seen as evidence that one is incompetent

Front 37

Describe the distorted thinking category of blame

Back 37

internalizing or externalizing responsibility inappropriately

Front 38

How is the attributional retraining (AR) approach used to improve academic achievement

Back 38

encourages students to use attributions of control after poor academic perfomances

Front 39

Three conclusions that Smyth & Pennebaker derived from the last 2 decades of expressive studies

Back 39

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

Front 40

Self-forgiveness

Back 40

The constructive process of letting go of a desire to punish, retaliate, or act destructively towards oneself due to one's perceived transgressions

Front 41

When is self-forgiveness more likely to occur?

Back 41

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

Front 42

An example of a behavior in which self-blame can lead to positive health behaviors

Back 42

Quitting smoking when you get cancer

Front 43

2 conclusions we can draw from research assessing the physiological benefits of human-animal interaction

Back 43

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

Front 44

American College of Sports Medicine (ACSM) and American Heart Associate (AHA) guidelines for exercise

Back 44

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

Front 45

How do we know if we are engaging in moderate intensity activity?

Back 45

When we can talk during the activity but cannot sing; heart rate is about 60% of one's capacity

Front 46

How do we know that we have entered the vigorous activity zone?

Back 46

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

Front 47

What are examples of physical fitness?

Back 47

Cardiorespiratory function

Relative leanness

Muscular strength

Muscular endurance

Flexibility

Front 48

Oteoporosis

Back 48

A skeletal disease involving loss of bone density

Front 49

What actions does Institute of Medicine recommend to prevent weight gain?

Back 49

60 mins per day of moderate-intestity activity

Front 50

Will overweight and normal weight individuals experience the same benefits from regular exercise?

Back 50

yes

Front 51

How are anxiety and depression correlated with stress and with exercise?

Back 51

Anxiety and depression are positively correlated with stress

Both are reduced by exercise

Front 52

How is exercise associated with improvements in cognitive processing speed, attention, executive control, and memory?

Back 52

Aerobic exercise is associated with improvements; less cortical brain tissue loss and greater hippocampus volume in aerobically fit adults

Front 53

How can physical activity protect against developing dementia and other disorders?

Back 53

Less cortical brain tissue loss and greater hippocampus volume in aerobically fit adults

Front 54

In general, who are high risk individuals for physical activity?

Back 54

Those with a known history of symptoms of cardiovascular, pulmonary, or metabolic disease

Front 55

In general, who are moderate risk individuals for physical activity?

Back 55

Men over the age of 45 and women over the age of 55

Front 56

What is the standard formula to achieve moderate intensity exercise for very sedentary individuals?

Back 56

(220-age) x (.60)

Front 57

How often does the U.S. Dept of Health and Human Services recommend doing muscle strengthening?

Back 57

Twice or more a week

Front 58

Cardiorespiratory fitness

Back 58

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

Front 59

What is the FITT principle?

Back 59

Fitness is the product of:

Frequency

Intensity

Time, and

Type of physical activity

Front 60

What do the Canadian government and Warbuton and his colleagues recommend in terms of physical exercise?

Back 60

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

Front 61

What are the effects of weight-being exercise on bone health?

Back 61

Benefits bone health, but only limited research has been done

Front 62

Visceral fat

Back 62

The internal fat that pads the liver and abdominal organs

Front 63

How is visceral fat dangerous

Back 63

Strong risk factor for heart attacks, linked to colorectal cancer, breast cancer, metabolic syndrome, and increased circulation of pro-inflammatory cytokines

Front 64

Subcutaneous fat

Back 64

Found just beneath the skin

Front 65

What does BMI measure & is it helpful?

Back 65

A measure of the size of the body based on height and weight to estimate body fat;

Not always accurate due to muscles

Front 66

What are the effects of resistance training on weight loss, muscles, and fat?

Back 66

Does not facilitate weight loss,

Increases muscle mass,

Reduces fat mass

Front 67

What do research studies reveal about the effects of exercise on positive well-being measures?

Back 67

Increases positive well-being by 3x;

Aerobic, moderate-intensity is most beneficial

Front 68

Dose effect for exercise and depression, as well as for well-being

Back 68

Greater cardiorespiratory fitness = lower depression & higher emotional well-being;

Peak beneficial dose = 11-19 miles per week

Front 69

What mechanisms explain the positive psychological benefits of exercise such as reducing anxiety and depressing and boosting well-being?

Back 69

Monoamines and endorphin levels

Front 70

What is the social interaction hypothesis?

Back 70

Physical activity is often done w/ others and social support and social rewards play a role in exercise-related mood enhancement

Front 71

What is the effect of physical activity on cognitive performance?

Back 71

Increases cognitive performance

Front 72

Runner's high

Back 72

A phenomenon in which a runner experiences euphoria precipitated by the act of running

Front 73

PAR-Q

Back 73

A screening tool used to determine if you are ready for physical activity when you are not fit and want to begin a program

Front 74

What are keys to maintaining an exercise program?

Back 74

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

Front 75

Role conflict

Back 75

Two or more role demands are incompatible with each other

Front 76

Role ambiguity

Back 76

The duties, responsibilities, and performance expectations of the job are not clearly defined by organizational leaders

Front 77

Quantitative overload

Back 77

There are insufficient resources to complete the tasks assigned in the time provided

Front 78

Qualitative overload

Back 78

The employee does not have the required competencies to complete the tasks

Front 79

Person-Environment (P-E) fit model

Back 79

A model of organizational stress that states that stress occurs when there is a poor match between the worker and the work environment

Front 80

Describe the job demands-control model

Back 80

States that when a worker experiences high psychological demands paired with mimcl control, then job strain occurs

Front 81

Describe the effort-reward imbalance model

Back 81

High-cost low-gain work efforts are stressful

Front 82

Describe the organizational injustice model

Back 82

Stress occurs when the organization's interpersonal transactions, procedures, or outcomes are perceived as unfair

Front 83

What is burnout?

Back 83

Emotional exhaustion and depletion due to ongoing stress with corollary physical and mental fatigue

Front 84

Maslach's three-dimensional model of burnout

Back 84

1. Emotional exhaustion

2. Cynicism

3. Reduced efficacy

Front 85

What are the dangers of having too many goals vs. lacking goals?

Back 85

Too many goals: Quickly overloaded, concentration difficulties, physical fatigue

Lacking goals: Waste time and indecisiveness

Front 86

What are the characteristics of procrastinators?

Back 86

View certain tasks as aversive and try to avoid them

Front 87

What are the characteristics of perfectionists?

Back 87

Become immersed in trivial detail and lose sight of the big picture; lack sense of proportionality

Front 88

What is frazzing?

Back 88

Frantic but ineffective multitasking

Front 89

What is data smog?

Back 89

Digital overload

Front 90

10 major elements of the job environment that determine well-being at work

Back 90

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

Front 91

Two conditions in which the determination of a misfit occurs

Back 91

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

Front 92

Low decision latitude

Back 92

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

Front 93

Job strain

Back 93

harmful consequences that result from exposure to job stressors

Front 94

Three categories of job strains

Back 94

1. Emotion-related (frustration, anger, anxiety)

2. Physiological-related (cardiovascular, gastointestinal, musculoskeletal)

3. Job-related (low motivation, low satisfaction, absenteeism)

Front 95

Two studies that provided surprising evidence showing clerical and secretarial work to be highly stressful occupations

Back 95

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

Front 96

Circadian rhythm

Back 96

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.

Front 97

What behavioral changes occur when circadian rhythm is disturbed?

Back 97

It disrupts our concentration and ability to perform tasks well

Front 98

Shift work

Back 98

A type of work schedule that involves large periods of work outside of the normal daylight hours

Front 99

Adverse effects of shift work

Back 99

Chronic fatigue, loss of sleep, declines in memory & cognitive functioning, family & social life disruptions, and detrimental health conditions

Front 100

How does Arie Shirom define burnout?

Back 100

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

Front 101

Vigor

Back 101

Emotional energy, physical strength, and cognitive liveliness

Front 102

Top 3 activities positively related to vigor

Back 102

1. Workplace meaningful interactions

2. Challenge

3. Success

Front 103

How did Maslach attempt to determine what the term burnout represented?

Back 103

Through developing a self-report instrument that captured the phenomenon as understood by the general population: Maslach Burnout Inventory

Front 104

Two major reasons for emotional exhaustion; part of Maslach's 3-dimensional model of burnout

Back 104

1. Work overload

2. Work-related interpersonal conflicts

Front 105

Engagement; as it relates to Maslach's 3-dimental model of burnout

Back 105

Positive polarity that consists of a state of high energy, strong involvement, and a sense of efficacy

Front 106

Vital exhaustion concept

Back 106

Relates to burnout and involves a low-energy state, sleep disturbances, extreme fatigue, irritability, and feelings of demoralization

Front 107

Workplace harassment

Back 107

Hostile behaviors directed toward workers by other employees because of the target person's identity group characteristics

Front 108

Workplace discrimination

Back 108

Workers receiving adverse employment opportunities because of their identity group's characteristics

Front 109

Forms of gender-based harassment

Back 109

1. Insulting or hostile behaviors targeting gender

2. Unwanted attention or pressure of a sexual nature

3. Sexual coercion

Front 110

What is the most effective intervention against harassment and discrimination?

Back 110

A strong and consistently enforced organizational policy

Front 111

Time management

Back 111

Using our time efficiently to accomplish our goals; reduces feeling of pressure when we have a backlog of unfinished work or impending deadlines

Front 112

Explain how "variety" as an element of the job environment determines well-being at work

Back 112

Prevents boredom and introduces new challenges that can foster the development of new skills and promotion the experience of flow

Front 113

Describe the level of intervention called secondary prevention

Back 113

Teaching stress management skills