Define Assertive

Acting in a way to get what one is entitled to, one's rights, but not at the expense
of someone else's rights
Define Nonassertive
Giving up what one is entitled to, one's rights, in order not to upset another
person
Define Aggressive
Acting in a way to get what one is entitled to, one's rights, but at the expense of
someone else's rights
How does being assertive relate to satisfaction of needs?
If you generally act assertively, you are usually achieving your needs while
maintaining effective interpersonal relationships
What are the characteristics of nonverbal assertiveness?
Stand straight, remain steady, and directly face the people to whom they ares
peaking, while maintaining eye contact. Speak in a clear, steady voice, loud
enough for people to whom they are speaking to hear them. Speak fluently,
without hesitation and with assurance and confidence
Explain the DESC form
D - Describe; Paint a verbal picture of the other person's behavior or he situation
to which you are reaction "When..."
E - Express;Express your feelings regarding the other person's behavior or the
situation you have just described. use "I" statements.
S - Specify; Be specific by identifying several ways you would like the other
person's behavior or the situation to change. "I would prefer..."
C - Consequence; Select the consequences you have decided to apply to the
behavior or situation. What will you do if the other person's behavior or the
situation changes to your satisfaction? "If you do____, I will..."
What are the steps in conflict resolution?
Active listening, Identifying your position, Exploring alternative solutions
What is active listening?
Paraphrasing the speaker's words and feelings; also called reflective listening
What is emotional intelligence?
Perceiving feelings, using them appropriately, and managing emotions
What are the 4 branches of Goleman's model of emotional intelligence?
1. Accurately perceive emotions in oneself and others
2. Use emotions to facilitate thinking
3. Understand emotional meanings
4. Manage emotions
What is technostress?
When technology doesn't work the way you want it to
How does technostress affect us as individuals? How does it affects our
relationships?
Add stress because of it not working the way we want it to. Also, it makes
communicating hard
What are A, B, & C lists?
A time management technique in which tasks are prioritized
What are the 3 forms of social support?
1. Tangible support (money, use of a car)
2. Emotional support (love or caring concern)
3. Informational support (facts, advice)
What are the 2 different social support theories?
1. Direct effect theory - views social support as a mean of preventing stressors
from occurring in the first place
2. Stress buffering theory - Social support helps after a stressor is encountered to
help prevent that stressor from resulting in negative consequences

What is an intervention?
Activities to prevent a stressor from resulting in negative consequences
What is coping? What are two different types of coping?
Coping: Engaging in a behavior or thought to respond to a demand.
1) Oriented Coping
2) Emotion-focused Coping
Describe the 3 categories of appraisal that Lazarus developed
Primary Appraisal - Judging how much of a threat is involved, and how important
is the outcome

Secondary Appraisal - Determining whether resources needed to meed the

demand are available

Reappraisal - Evaluation of whether the response made to a demand/threat was

effective

What is social support?

The presence of significant others with whom to discuss stressors
How can social support be beneficial during stressful times?
Contracted no more illness than people who experienced less life change. So, in
turn, it basically means that it lessens the long term effects that a stressor can
have on their health

Explain the Social Support Theory

When there is not enough social support available to respond to the event
effectively
What is a stressor?
Stimulus with the potential for triggering the fight or flight
What is a symbolic stressor?
They can cause some changes
What's the response in the body in relationship to a symbolic stressor?
Instead of using the changes to respond with action, we build up stress products
What're the different types of symbolic stressors?
Environmental, psychological, sociological, philosophical, or other
What is stress reactivity?
Duration and degree of stress response increase risk for ill effects. Fight or flight.
How do duration and degree relate to stress reactivity?
It could lead to illness or disease

Define Fight or Flight response

The body prepares itself, when confronted by a threat, to either stand ground and
fight or run away
General adaption syndrome

Alarm reaction: The body shows the changes characteristic of the first exposure
to a stressor. At the same time, its resistance is diminished and if the stressor is
sufficiently strong (severe burns, extremes of temperature) death may result.

Stage of resistance : Resistance ensues if continued exposure to the stressor is

compatible with adaptation. The bodily signs characteristic of the alarm reaction
have virtually disappeared, and resistance rises above normal.

Stage of exhaustion : Following long-continued exposure to the same stressor, to

which the body has become adjusted, eventually adaptation energy is exhausted.
The signs of the alarm reaction reappear, but now they are irreversible, and the
individual dies.

What does the Autonomic Nervous System (ANS) do?

Controls basic body processes such as hormone balance, temperature, and the
constriction and dilation of blood vessels

What is the purpose of the limbic system?

"Seat of emotions." Concerned with emotions and their behavioral expression
What does the hypothalamus do to initiate stress response?
Primary activator of the Autonomic Nervous System (ANS)
Main role of cortisol: Increase in blood glucose
Main role of aldosterone: Increase in blood pressure
What hormones are secreted by the adrenal gland? : Cortisol, aldosterone,
gluconeogenesis
What two systems make up the ANS? What are their functions?
Sympathetic Nervous System: In charge of expending energy
Parasympathetic Nervous System: In charge of conserving energy
(enerji.tasarufu)

What are the three major risk factors of Coronary Heart Disease (CHD)?
High cholesterol, increased blood pressure and cigarette smoking
How does stress relate to CHD?
With a Type A personality, the way that they dealt with stress was much different

Define Post Traumatic Stress Disorder (PTSD)

Develops in people who have experienced an extreme psychological or physical
event that is interpreted as particularly distressing
What are the symptoms of PTSD
"Reliving" the event, which disturbs day-to-day activity, avoidance, and arousal

Define anorexia nervosa

An eating disorder in which a person takes in so few calories to potentially starve
him/herself to death
Define bulimia nervosa
An eating disorder characterized by binge eating followed by purging of food,
such as by inducing vomiting or ingesting a laxative

What are three unique stressors that older college students face?
Handling a family, work and school

Adrenal cortex: The part of the adrenal gland that secretes corticoids

Cortisol: The primary glucocorticoid secreted from the adrenal cortex that is
responsible for an increase in blood glucose
Psychoneuroimmunology: The study of the illness-causing and healing effects of
the mind on the body

What did Walter Cannon discover?(Harvard Medical School physiologist)

Fight or Flight response: the first to describe the effects of acute stress.
Homeostasis: The mechanisms involved in the maintenance of a stable,
internal environment.The body's ability to physiologically regulate its inner
environment to ensure its stability in response to fluctuations in the outside
environment.
Fight or flight: A primitive response that quickly increases heart rate, respiration,
blood pressure, and serum cholesterol.

What did Hans Selye discover? - General adaptation

-He defines stress as "the nonspecific response fo the body to any demand made
upon it.

-(Eustress and Distress)

Hans Selye's definition of stress (Nature of Stress): "the non-specific response of

the body to any demand for change".

Acute stress: sudden and short-lived. Small doses are exciting, but too much is
exhausting.

Episodic Acute Stress

people who are perpetually in the clutches of acute stress. They are always in a
rush or late, disheveled, unorganized, and don't have it together. These people
blame problems on others or external situations.

Chronic Stress:
long term stress resulting from "nagging" problems that are tough to solve, or
won't go away. This type of stress is dangerous for your health, as it wears on you
physically and mentally. It can stem from debt, health problems, emotionally
draining or unhealthy relationships, an unfulfilling job, etc.
Lazarus definition of hassles:
''experiences and conditions of daily living that have been appraised as salient and
harmful or threatening to the endorser's well-being''
Sympathetic Nervous System (SNS)
responsible for initiating the fight-or-flight response
Parasympathetic Nervous System (PNS)
designed to return the body to homeostasis