Seek self-actualization, researched historical figures.

Key features were open, spontaneous,

self-aware, self-accepting, loving/caring, not bothered by others opinion
-Maslow

Occurs whenever new information is acquired. May increase, decrease, or have no effect on
stress
-Reappraisal

Calm or anxious, secure or insecure

-Neuroticism

Contains our instincts, located entirely in the unconscious, has no contact with reality, works
according to pleasure principle
-ID

A feeling that differs from an individual's normal state

-Emotions

Lists, never enough time to complete the list, easily frustrated when things prevent them from
making progress, little satisfaction when a task is completed, associated with heart disease,
hostility and anger
-Type A: Behavior patterns and characteristics

We perceive we have control of the situation

-Internal Locus of Control

We do not believe we have control, it is outside of ourselves

-External Locus of Control

Argued to conceptualize stress as an stimulus (stressor). Described stressors as either chronic

conditions, catastrophic events, or natural disasters. Also described fight or flight response
-Walter Cannon

Answer the question "is an event stressful". Not stressful would be benign positive, and
irrelevant, stressful would be if it is potentially harmful, threatening, or challenging
-Primary Appraisal

ID, Ego, and Superego

-3 Structures of our personality

550 T/F questions, 10-14 categories or personality, good clinical validity for disorders
-MMPI- Minnesota Multiphase Personality Inventory

Occurs when we cannot act on ID impulses, and we act out towards a "more acceptable"
object
-Displacement

How do you deal with this, and what are your resources, and how may they be implemented
Secondary Appraisal

Imaginative or practical. Routine or varied

-Openness

Occurs when we attribute our shortcomings to others

-Projection

Occurs when we behave in a way characteristic of a previous developmental level

-Regression

Your pattern of thinking, feeling, and activity

-Personality
Affectionate or reserved, outgoing or alone
-Extraversion

Smaller stressors that may occur frequently

-Hassels

Moral branch. No reality and is entirely in the unconscious. Conscience.

-Superego

Most powerful. Inappropriate or unacceptable ID impulses are pushed back into the
unconcious
-Repression

A feeling that differs from an individual's normal state

-Emotions

Put his patients under hypnosis, thought a lot of our personality came from the unconcious
-Psychodynamic- Freud

What is type X behaviour?

-A balance between type A and type B behaviour

What type of people are more vulnerable to stress related illnesses?

-Type A

What is Type A behaviour?

-People who are always under time pressure, and do several tasks at once, whilst being
intensely competitive and frustrated at other peoples efforts. They are self critical, and strive
towards goals without feeling a sense of joy in their accomplishments.

What is Type B behaviour?

-Type B people are the opposite of Type A. They can relax without feeling guilty, they don't
often get angry and they do not feel that they need to be constantly busy.

What did Jamal study in 1990?

-He studied the relationship of job stress, job stressors and type A behaviour pattern with how
satisfyed they were with their job, health problems, and turnover motivation with full time
nurses working.

What was Friedman and Rosemans aim?

-They wanted to prove their hypothesis that Type A people are more likely to develop heart
disease than Type B people.

What is the link between Type A and stress?

1-Type A people tend to put themselves in more demanding situations and those situations are
stressful.
2-Type A people often have a greater need for control, so once in these demanding situations
they have to control them. This increases their stress levels.
3-Type A people are more physiologically reactive i.e. their stress response is quicker and
stronger than Type B people. Once in a stressful situation, heart rate, blood pressure,
adrenaline levels etc rise rapidly and more strongly than for Type Bs.

What are the strengths of the Friedman and Roseman study?

-It was a longitudinal study as it was followed up after 8 and a 1/2 years, and this is good,
because heart disease takes a long time to develop. and it allowed us to see if their personality
was the reason that they developed heart disease.

What are the weaknesses of the Friedman and Roseman study?

-As the study was using a male sample, we cannot be sure that these findings can be
generalised to women, because men have different levels of stress and biologically they may
have the characterisitics of type A behaviour, so we may have to replicate this study to see if
it applies to both genders.

What are the strengths and weaknesses of Jamal's study?

-Type A people are more likely to be higher up at work because they are more competitive in
trying to get a job. Their workload as a higher up job would be more stressful anyway.

How does this study support the fact that Type A behaviour increases stress related
behaviour?
-This meant that Type A behaviour increases the vulnerabilty of developing heart disease, as
they kept putting themselves under pressure and stress which produces more adrenaline and
nor adrenaline.
What are the findings of Jamal?
-They found that both job stress, stressors and type A behaviour was associated with 4
outcome variables. Type A behaviour was associated with high job stress and health
problems.

What were the findings of Friedman and Roseman?

-They found that 257 men had developed CHD and 70% of them were found in the Type A
group. This was twice the rate of heart disease found in Type B group.

How did Friedman and Roseman carry out their study?

-They studied 3200 men who were executives, and they were characterised into either Type
A, B, and X. they followed them up 8 1/2 years later, and assessed whether they had got
coronary heart disease.

Reaction to traumatic stressors leading to reexperience of traumatic event, avoiding stimuli

correlated with event, general response numbing, persistent increased arousal
-high comorbidity with other anxiety disorders, major depressive disorders, and alcohol use
disorders
-increased prevalence of inflammatory-related medical conditions and increased levels of
inflammatory cytokines
-lifetime prevalence 6.8%
TERM: Posttraumatic Stress Disorder

Trivializing big events

TERM: Magnification
Exaggerating small events
TERM: minimization

increase brain norepinephrine levels

TERM: Tricyclic Antidepressants (TCAs)

Form of resistance to others through procrastination, excuse-making, obstructionism, or

poor/destructive performance on tasks where person engaging in behavior doesn't take
responsibility for their actions
TERM: Passive-Aggressive Behavior
-Antidepressants like SSRIs which boost serotonin levels in brain; 1st treatment option
because can be taken daily for long-term (Prozac, Zoloft, Paxil, Celexa, Lexapro)
-Antianxiety (anxiolytics) with relaxation and calming effects work through GABA, like
benzodiazepines - reducing overwhelmed systems associated with anxiety
-BuSpar
-Beta Blockers
TERM: Pharmacological Treatments for Anxiety Disorders

Mood disorder characterized by experiencing depressive moods or loss of pleasure that stretch
throughout day almost every day for at least 2 weeks
-Other symptoms: daily insomnia/hypersomnia; significant weight loss or gain; excessive
daily fatigue; worthlessness or inappropriate guilt; poor concentration; recurrent suicidal
thoughts
-16.6% lifetime prevalence; 20.8% for all mood disorders
-Female adolescents and adults twice as likely to develop
-Rumination creates vicious cycle
TERM: Major Depressive Disorder

Rooted in threat appraisals (feeling of hopelessness)

-normal reaction to stress - but this form is different than clinical depression
TERM: Depression

Intrusive or inappropriate thoughts, images, or impulses that cause increased anxiety

-contamination, order, doubts, aggressive/sexual imagery

TERM: Obsessions

Sweeping conclusions based on limited information

TERM: Overgeneralization

High conscious awareness of one's internal physiological activity like heart beat
TERM:Interoceptive sensitivity

excessive uncontrollable anxiety and worry that persists at least 6 months and
causes clinically significant distress or impairment - anxiety is out of proportion
-may include fatigue, muscle tension, restlessness, irritability, sleep disturbances,
difficulty concentrating
-5.7% lifetime prevalence, more common in women (may be due to greater
Acceptance of women to feel and express anxious emotions)
-Long-term; onset typically in childhood or adolescence
-High comorbidity with depression
TERM: Generalized Anxiety Disorder (GAD)

-Similar to biomedical model, classifying as "illness" or not, so goes against

biopsychosocial approach
-Entailing all or nothing approach to mental health
-Categories of classifications are social constructions - abstract categories agree
upon by those who made it
TERM: Problems with DSM (mental health as a dichotomy)

Stress leads to depression in vulnerable individuals; depressed individuals tend to

experience more stress (including self-generated) than those not depressed
TERM: Diathesis-Stress Model of Depression

Based on whole states approach that combines pathogenic and salutogenic ideas;
absence of mental illness and presence of hedonia and positive functioning
-Hedonia (positive emotion) has two symptom categories
-Positive functioning (positive perspective or behavior) has 11
TERM: Keyes' Complete mental health

Psychiatric disorder characterized by episodes of extreme anger and acting out

anger through assaults or destruction of property
-Often experience "spells" with remorse after
-Increased risk for CHD, stroke, hypertension, diabetes, back/neck pain, headaches,
chronic pain, arthritis, ulcers
TERM: Intermittent Explosive Disorder (IED)

Way we mentally talk to ourselves

Self-talk

Recognize and deal effectively with interpersonal issues that concern their depression (16
sessions)
-Social context of depression is primary focus
-Targets unresolved grief, interpersonal disputes, role transitions, interpersonal deficits
(isolation)
TERM: Interpersonal Psychotherapy

Focusing on details and ignores more important big picture

TERM: Selective abstraction

Seeing symptoms of diseases studied in themselves

TERM: Medical Student Syndrome

Intense and exaggerated fears of specific objects or situations

-most common of anxiety disorders (12.5%); more common in women
TERM: Specific phobias

Chapter 10
● Problem-focused coping refers to dealing with the perceived cause of distress, whereas
emotion-focused coping involves managing distress caused by the problem.
● Active strategies involve problem-focused approaches and avoidance strategies use
emotion-focused approaches.
● Avoidance coping may be an effective strategy for dealing with minor or transient
irritations, but for serious or chronic problems it is not very successful.
● Support-seeking coping involves seeking informational or emotional support from others.
● Meaning-making coping is coping that uses our values, beliefs, and goals to shape meaning
in stressful situations that are generally not conducive to the use of problem-focused coping.
● Retrospective coping inventories, momentary reports, and narrative accounts are methods
used to measure coping styles.
● Dispositional optimism is positively related to approach coping strategies and negatively
associated with avoidance coping strategies.
● In general, approach coping is more successful than avoidance coping.
● Religious-based coping has some features that overlap with meaning-making coping.
● Cognitive restructuring is a strategy for challenging dysfunctional thoughts, assumptions,
and beliefs and replacing them with healthier realistic thinking patterns.
● Rational-emotive behavior therapy (REBT) is based on the ABC model of an activating
event being interpreted through one’s beliefs, which in turn leads to emotional or behavioral
consequences.
● Beck’s (1967) cognitive psychotherapy approach is similar to REBT, but it focuses on
challenging maladaptive attitudes and automatic negative thoughts rather than irrational
beliefs.
● The triple column method is an exercise for challenging dysfunctional thoughts by writing
down stressful thoughts in the first column, identifying and labeling the type of distortions
they represent in the second column, and writing down more realistic substitution thoughts in
the third column.
● Stress inoculation training (SIT) is a cognitive-behavior modification training program that
includes education, self-monitoring, cognitive restructuring, problem solving, relaxation
training, and rehearsal.
● Optimism can be learned through cognitive training techniques such as the ABCD
disputation method or through changing attributional explanatory styles.
● Expressive writing has a very modest positive effect on mental and physical health.
● Self-forgiveness refers to the constructive process of letting go of a desire to punish,
retaliate, or act destructively toward oneself due to one’s perceived transgressions.
● The evidence suggesting that humor and laughter confer health benefits is weak at best but
there is support for the psychological benefits of coping humor.
● Research on pet ownership suggests that human-animal interaction can result in lower blood
pressure and heart rate as well as buffer autonomic reactivity to acute stress.
● Some research indicates that music can lead to enhanced immune system responsiveness
and reductions in stress hormones and proinflammatory cytokines.

Who divided coping into three categories?

Billings and moos

Active cognitive
Mentally oriented problem focused coping such as planning

True or false, avoidance. Coping interferes with our ability to experience personal growth
from negative experiences
True

Distancing
Putting aside worrisome thoughts temporarily

Active coping
Taking measures to remove or lessen the problem

Suppression of competing activities

Intentionally setting aside other projects to focus on the problem
Restraint coping
Deliberately waiting until the time is right to act

Acceptance
Acknowledging the reality of the stressor or thar it cant be changed

Cognitive primacy
The idea that cognitions influence how one responds to stress

Self-talk
The silent internal dialogue people have with themselves

Mental filter
Focusing only on bad qualities or events

Discounting the positives

Over looking ones positive qualities

Jumping to conclusions
Engaging in mind reading, making assumptions

Application and follow through phase of SIT

Practicing applying skills during increasing levels of stress

Learned optimism
Cultivating positive expectations when they see connections between their efforts and
outcomes
Expressive writing
A therapeutic writing exercise in which participants are asked to write their thoughts and
feelings about their most upsetting and Trumatic experiences

Consequence learning
This behavior in this environment will prettiest this outcome/consequence

Behavior modification
Reinforcing good coping techniques to stressors and punishing bad coping techniques to
stressors to alter behavior

Coping
The effective use of resources and strategies to deal with internal or external demands

Another definition for coping

The efforts we take to manage situations we have a praised as being potentially harmful or
stressful

According to Folkman and Moscowitz the Field of coping came into its own during which
decades?
The 70s and the 80s

Who wrote psychological stress and the coping process in 1966?

Richard Lazarus

Who divided coping strategies into four major categories?

Folkman and Moscowitz

What are the four major categories of coping strategies?

Problem focused coping, emotion focused coping, support seeking coping, meaning making
coping
Problem focused coping
Dealing with the perceived cause of the distress

Emotion focused coping

Managing the distress caused by the problem

Goodness of fit hypothesis

Coping is most effective when there is good fit between the coping strategy and the amount of
control you can exert over the stressor

What are the three categories Billings and moos divided coping into?
Active cognitive, active behavioral, avoidance coping

Active behavioral
Action oriented problem focused coping such as trying harder

Avoidance coping
Emotion focused coping that may involve using cognitive or behavioral strategies

Is avoidance coping and effective long-term strategy?

No

Escape avoidance
Wishing the problem would go away

Social Support seeking

Reassurance from others, confiding fears and worries to friends, asking for advice
Who proposed the fourth general category of coping?
Park and Folkman

Meaning making coping

Using the values beliefs and goals to shape meaning in stressful situations

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

Global beliefs
Cover a broad areas such as fairness, justice, luck

Global goals
Cover ideals, states, or objects that people work towards being or achieving or maintaining
such as wealth, knowledge, relationships

Cognitive restructuring
Reworking existing assumptions and beliefs and replacing them with new ones

Meanings made process

Using cognitive restructuring to assimilate or accommodate

Assimilation
The process of adding new information to existing Global meaning

Accommodation
Process of changing the larger organization to fit the smaller one
Mothers against drunk driving
Candace Leitner used meaning making coping to cope with the death of her 13-year-old
daughter

Folkman and Lazarus's 50 item ways of coping scale Measure what eight types of coping
Confrontive coping, distancing, self controlling, seeking social support, excepting
responsibility, escape avoidance, plan for problem-solving, and positive reappraisal

Coping inventory for stressful situations

Endler and Parker

The coping strategy indicator

Amir Khan

The coping response inventory

Moos

Coping orientations to problems experienced (COPE) 14 styles

Charles Carver

Planning
Thinking about and deciding on future actions for dealing with the problem

Seeking social support for instrumental reasons

Seeking information, assistance, or advice from others

Seeking social support for emotional reasons

Seeking sympathy or understanding from others
Positive reinterpretation and growth
Reframing or reappraising the stressor in a positive light

Turning to religion
Finding comfort in religion or religious practices

Focus on and venting emotions

Expressing feelings

Denial
Not believing the stressor is real

Behavioral disengagement
Reducing efforts to act on the stressor

Mental disengagement
Using tactics such as distraction to take mind off the stressor

Alcohol-drug disengagement
Using substances to avoid thinking about the stressor

Approach coping
Using strategies to reduce or eliminate the stressor or it's effects

Avoidance coping
Disengaging from the Effects or from the stressor

Religious-based coping
The use of religious methods such as prior to reduce stress
RCOPE
Pargament, Koenig, and Perez

Cognitive restructuring
Replacing negative thoughts with positive thoughts that are realistic

(REBT) rational-emotive behavior therapy

Albert Ellis, cognitive therapy that involves active disputation of irrational believes

Catastrophize
To cognitively maximize the perceived negative consequences of an event

Ellis's ABCD model

Activating event, beliefs, consequences, dispute

Triple column method

A daily exercise used for cognitive restructuring designed to identify, challenge, and replace
automatic negative thoughts

David Burns
Daily mood log,Triple column method, negative thoughts, distortions, positive thoughts

All-or-nothing thinking
Black and white thinking

Overgeneralization
Taking a specific example and seeing it as global

Magnification
Exaggerating the importance of something
Minimization
Downplaying the importance of something

Emotional reasoning
Confusing feelings for facts

"Should "statements
Absolutistic statements

Labeling
Using negative labels about oneself or others rather than describing the event

Blame
Internalizing or externalizing responsibility inappropriately

Donald Meichenbaum
SIT

Stress innoculation training

Cognitive behavior modification training program designed to prepare individuals first
stressful future encounters or to treat current stress

What combination of cognitive and behavioral skill building approaches does SIT use?
Educating, raising self awareness, cognitive restructuring, problem-solving, relaxation
training, and rehearsing

Three phases of SIT

Conceptual educational phase, skills acquisition and skills consolidation phase, and
application and follow through phase
Conceptual educational phase of SIT
Help client understand stress related problems through collecting information and presenting
it to them

Skills acquisition and skills consolidation phase of SIT

Emphasizes the development of coping skills for dealing with target stressors

Seligman
People can learn to be optimistic just as they can learn to be helpless

Casual attributions
Cognitions that address the why question

Three dimensions of attributions

Stable/unstable, global/specific, internal/external

PENN optimism program

Seligman, Reivich, Jaycox, and Gilham. Developed a 12 week program to assist children who
are at risk for depression to learn optimistic thinking through changing their attributional
explanatory styles

Attributional retraining (AR)

Programs designed to change attributional explanatory style is to cultivate learned optimism

James Pennebaker
Expressive writing exercise

Self-forgiveness
Constructive process of letting go of a desire to punish, retaliate, or act distractedly towards
oneself
Coping humor
Using humor to cope with stress

Norman cousins
Coping humor 1976

Human-animal interaction
Coming home to a pet

Nonevaluative social support

Pets giving their social support when we do not in anyway feel criticized or judged

Music
Enjoyment and mood regulation

Music relaxes what part of your body

Music relaxesthe sympathetic adrenal Medela system (SAM) and the hypothalamic pituitary
adrenal axis (HPA), positive effects on immune system

Behaviorism
An approach to studying psychology that involves focusing on observable cause-and-effect
relationships between environment and behavior

Assumption
Actions of the mind result from the stimulus response relationship that has been or is being
encountered

Associative learning
This environment/signal relates to this outcome/environment
Associative learning
Classical conditioning

Consequence learning
Operant conditioning

Ivan pavlov
Classical conditioning

Unconditional reflex
Unconditional stimulus elicits an unconditional response, automatic

Conditional reflex
Conditional stimulus elicits and conditional response, learning needed

Neutral stimulus
a conditioned stimulus is a neutral stimulus until it has been successfully paired with the
unconditioned stimulus

Unconditional stimulus
Stressor

Unconditional response
Stress/anxiety to stressor

Neutral/conditioned stimulus
Environmental Cue
Conditioned response
Stress anxiety to environmental Cue

Mary cover Jones

Counter conditioning/exposure therapy

ABC of learning
Antecedent/environment, behavior, consequence

BF Skinner
Rewards and punishments

Reinforcement
Any consequence that increases the future probability of the preceding behavior

Punishment
Any consequence that decreases the future probability of the preceding behavior

Appraisal and coping model

Richard Lazarus

Social cognitive model

Distorted cognitions, identify the cognition at the individual, detect ones that are distorted and
how they became distorted,alter the problematic cognition

Albert Ellis
Rational emotive therapy theory

Rational emotive therapy Theory

Stress abnormalities are based on abnormal interpretation
Aaron Beck
Cognitive triad theory

Cognitive triad theory

Depression is caused by Negative thoughts about self, world, future

Chapter13
● Progressive muscle relaxation, autogenic training, and guided imagery relaxation are known
as deep relaxation strategies.
● Deep relaxation strategies can help restore homeostatic balance and lower the harmful
effects of stress.
● The restorative effects of deep relaxation are different from those of sleep and, therefore,
serve a different function.
● Progressive muscle relaxation is achieved through tensing and relaxing the body’s major
muscle groups.
● Progressive muscle relaxation is one of the most effective relaxation strategies for
managing anxiety.
● Today, abbreviated forms of progressive muscle relaxation predominate.
● With sufficient progressive muscle practice, the method can be reduced from 16 muscle
groups to 4, and, ultimately, cue words and countdowns can be used to achieve relaxation
effects without needing to tense muscles.
● Potential issues in doing progressive relaxation training include comfort, cramping, sleep,
anxiety, and self-consciousness.
● Systematic desensitization uses an abbreviated form of progressive muscle relaxation to
induce deep relaxation that is then paired with graduated imagined phobic scenarios.
● Imaginal exposure techniques like systematic desensitization are effective for treating
simple phobias but not as effective as in vivo exposure.
● Autogenic training achieves deep relaxation through self-hypnosis or passive concentration
that centers on the autonomic nervous system.
● Autogenic training is moderately effective for reducing negative psychophysiological
effects of stress, treating sleep disorders, and reducing anxiety.
● Guided imagery relaxation uses language to create relaxing sensory-filled images and
scenarios.
● Guided imagery is used in counseling to promote relaxation and stress reduction; in
behavioral medicine to help medical patients reduce pain, enhance health-related quality of
life, or attempt to strengthen their immune systems and promote healing; and in sports to
improve athletic performance.

Application and follow through phase of SIT:

Practicing applying skills during increasing levels of stress

Intentionally setting aside other projects to focus on the problem
Managing the distress caused by the problem
Stable/unstable, global/specific, internal/external

Suppression of competing activities

Intentionally setting aside other projects to focus on the problem
Conditional stimulus elicits and conditional response, learning needed
Unconditional stimulus elicits an unconditional response, automatic
Stable/unstable, global/specific, internal/external

Expressive writing:
Any consequence that decreases the future probability of the preceding behavior
A daily exercise used for cognitive restructuring designed to identify, challenge, and replace
automatic negative thoughts
A therapeutic writing exercise in which participants are asked to write their thoughts and
feelings about their most upsetting and Trumatic experiences
Deliberately waiting until the time is right to act

Cognitive primacy:
The process of adding new information to existing Global meaning
The idea that cognitions influence how one responds to stress
Action oriented problem focused coping such as trying harder
Taking a specific example and seeing it as global

Mental filter:
Over looking ones positive qualities
Seeking information, assistance, or advice from others
Focusing only on bad qualities or events
Using humor to cope with stress

Distancing:
Putting aside worrisome thoughts temporarily
Not believing the stressor is real
Using humor to cope with stress
Internalizing or externalizing responsibility inappropriately

Consequence learning:

To cognitively maximize the perceived negative consequences of an event

This behavior in this environment will predicts this outcome/consequence
Stress anxiety to environmental cue
Unconditional stimulus elicits an unconditional response, automatic

What are the four major categories of coping strategies?

Actions of the mind result from the stimulus response relationship that has been or is being
encountered
Reinforcing good coping techniques to stressors and punishing bad coping techniques to
stressors to alter behavior
Stable/unstable, global/specific, internal/external
Problem focused coping, emotion focused coping, support seeking coping, meaning making
coping

Acceptance:
Any consequence that decreases the future probability of the preceding behavior
Acknowledging the reality of the stressor or that it cant be changed
Actions of the mind result from the stimulus response relationship that has been or is being
encountered
Using strategies to reduce or eliminate the stressor or it's effects

Behavior modification:
Daily mood log,Triple column method, negative thoughts, distortions, positive thoughts
Using cognitive restructuring to assimilate or accommodate
Reinforcing good coping techniques to stressors and punishing bad coping techniques to
stressors to alter behavior
Reassurance from others, confiding fears and worries to friends, asking for advice

Jumping to conclusions:
Cognitions that address the why question
Using humor to cope with stress
Engaging in mind reading, making assumptions
Over looking ones positive qualities

Discounting the positives:

Over looking ones positive qualities
Engaging in mind reading, making assumptions
Expressing feelings
The 70s and the 80s

Active cognitive:
Action oriented problem focused coping such as trying harder
Disengaging from the Effects or from the stressor
Taking measures to remove or lessen the problem
Mentally oriented problem focused coping such as planning
Self-talk:
People can learn to be optimistic just as they can learn to be helpless
Not believing the stressor is real
Focusing only on bad qualities or events
The silent internal dialogue people have with themselves

Active coping:
Taking measures to remove or lessen the problem
Dealing with the perceived cause of the distress
Disengaging from the Effects or from the stressor
Using strategies to reduce or eliminate the stressor or it's effects

Who wrote psychological stress and the coping process in 1966?

Walter Cannon
Charles Carver
Richard Lazarus
William James

Restraint coping:
Disengaging from the Effects or from the stressor
Deliberately waiting until the time is right to act
Downplaying the importance of something
Focusing only on bad qualities or events

Who divided coping into three categories?

Folkman and moscowitz
Confusing feelings for facts
Park and folkman
Billings and moos
Learned optimism:
Emotion focused coping that may involve using cognitive or behavioral strategies
Actions of the mind result from the stimulus response relationship that has been or is being
encountered
Stress abnormalities are based on abnormal interpretation
Cultivating positive expectations when they see connections between their efforts and
outcomes

Five issues in progressive relaxation training

TERM: Comfort, cramping, sleep, anxiety, self-consciousness

A deep relaxation strategy that uses language to create a relaxing sensory field images and
scenarios that transport the participants to new worlds
TERM: Guided imagery relaxation

Strategies like progressive relaxation, autogenics, and guided imagery that one can employee
to reduce defuse physiological arousal
TERM: Deep relaxation strategies

Pairing increasingly fearful phobic images with relaxation in the minds eye
Subjective units of distress (SUDS)
Systematic desensitization
Progressive muscle relaxation (PMR)
Guided imagery relaxation

Exposure therapy such as systematic desensitization with a client confronts phobic images
rather than live objects
Imaginal exposure
Hypnagogic stage
Autogenic training
Systematic desensitization

Altered state of waking consciousness would sleep like characteristics that is distinguished by
increased suggestibility
AutoHypnotic state
Hypnagogic stage
Autogenic training
Hypnotic state

Indicates the amount of fear and distress the phobic image elicits
Progressive muscle relaxation (PMR)
Subjective units of distress (SUDS)
Systematic desensitization
Five issues in progressive relaxation training

A deep relaxation strategy pioneered by Schultz that uses self hip gnosis/passive
concentration to center on the autonomic nervous system
TERM: Autogenic training

The ability to differentiate tense muscles from relaxed ones

TERM: Muscle sense awareness

TERM: The threshold between sleep and consciousness

Hypnagogic stage

Reduced oxygen consumption due to low bodily metabolism rates

TERM: Hypo Metabolic state

A form of mindfulness meditationbased on Buddhist practice reduces substance use

TERM: Vipassana meditation
Founder of Secular Meditation
TERM: Herbert Benson

Natural rhythms are soothing comforting and relaxing

TERM: Rhythm Theory
Six indicators of and I'll turd state that may be associated with meditation
TERM: Time distortion, in ineffability, present centeredness, perceptual distortion, enhanced
receptively, self transcendence

Self as context, defusion, acceptance, contact with the present moment, values, and committed
action
TERM: ACT Six core principles

Disengaging analytical mind, suspend judgment, and becomes a passive observer of images
sensations feelings and cognition that stream through consciousness with no reaction
TERM: Open awareness

A form of yoga that emphasizes physical discipline through using pranayama and different
asanas
TERM:Hatha Yoga

A modified transitional form of mantra meditation that removed non essential elements of
yoga
TERM: Transcendental meditation TM

Involves awareness of the moment with nonjudgmental acceptance

TERM: Mindfulness

Union with supreme consciousness

TERM: Samadhi
A controlled breathing strategy used in yoga and meditation
TERM: Pranayama

Restriction of senses
TERM: Pratyahara
Clinically standardized meditation CSM
TERM: Patricia carrington

Self restraint
TERM: Yama

TERM:

TERM:

TERM:

TERM: