CH 14: Taking Charge of One's Health

Carl Jung

Quoted “Man needs difficulties; they are necessary for health.”

Stress

Refers to events that are perceived as challenging, damaging, or threatening to ones' physical or psychological well-being.

Stressors

How challenging, damaging, or threatening events are referred to as

Stress Response

The way people respond to challenging, damaging, or threatening events

Eustress

Occurs when people experience positive events that require them to adjust

Distress

Occurs when people experience negative events that make a great deal of demands on them

Thomas Holmes & Richard Rahe

2 theorists that suggest that any life event that requires people to change, adapt, or adjust would likely result in stress

stress

According to Thomas Holmes & Richard Rahe, any life event that requires people to change, adapt, or adjust would likely result in ___.

Wedding and having a baby

Examples of positive events that demand a great deal of adjustments, thus stress

Typhoon Yolanda & Ondoy, Leyte earthquake, war in Marawi City, Mayon Volcano eruption

Examples of catastrophes that create a high level of stress

hassles

However, ___ that people experience daily, such as difficulty in getting a ride to school, irritation in traffic, and small disagreements with parents and classmates, can also cause stress and sometimes even affect a person's well-being, especially if such events continue and pile up.

(1) demands (2) pressure

When people experience urgent (1) ___, such as meeting the deadline for a school project, they are likely to experience (2) ____.

frustration

Another factor that causes stress is ____, especially when one is thwarted or prevented from satisfying a need or achieving a goal.

Conflict

____ is another factor of stress. It occurs when a person needs to choose between two or many options.

Approach-Approach, Avoidance-Avoidance, Approach-Avoidance, Multiple Conflict

4 Types of Conflict

Approach-Approach

One of the types of conflict

Occurs when a person needs to choose between two options that are both attractive

Avoidance-Avoidance

One of the types of conflict

Occurs when a person needs to choose between options that he or she finds both unpleasant

Approach-Avoidance

One of the types of conflict

Occurs when a person needs to choose between options that have both positive and negative consequences

Multiple Conflict

One of the types of conflict

Occurs when there are more than two options

Students usually experience this during an examination period

Defense Mechanisms

To deal with frustrations, conflicts, and stress, people sometimes use these unconscious strategies to cope with the pain and deal with anxiety

Beatnik Reaction

Defense mechanism in which a person exhibits behaviors that stand apart from the standards of society and avoids most responsibilities of a good citizen

Includes smoking, drug use, early sex, and dropping out of school

Displacement

Strategy in which one who is frustrated acts aggressively, by destroying things or harming another person for instance

Compensation

Defense mechanism in which a person makes up for or covers up his or her weak areas by being superior in other areas

Denial

Defense mechanism when a person refuses to accept a painful reality or truth

Identification

Defense mechanism in which one imitates the characteristics of a person he or she admires to deal with his or her insecurities

Intellectualization

Defense mechanism in which one avoids negative emotions by focusing on the intellectual aspects of one's life

Projection

Defense mechanism in which one attributes one's own weaknesses or shortcomings to someone else

Rationalization

Defense mechanism in which one makes up plausible explanations or excuses to cover up negative feelings, such as guilt

Reaction Formation

Defense mechanism in which one acts opposite to what they truly feel

Regression

Defense mechanism in which a person reverts to an earlier psychosexual stage and begins to behave like a child

Repression

Defense mechanism in which one pushes unacceptable impulses or urges into the unconscious

Hans Selye

Psychologist that proposed the General Adaptation Syndrome which exhibits the effects of stress

General Adaptation Syndrome

Model proposed by Hans Selye that exhibits the effects of stress

Alarm, Resistance, Exhaustion

According to Hans Selye, the body goes through what 3 stages of physiological reactions during stressful events?

Alarm

Part of Hans Selye’s General Adaptation Syndrome

Initial reaction to a stressful situation

In trying to cope with the initial effects of stress, the sympathetic nervous system is activated and releases hormones, such as cortisol, epinephrine, and norepinephrine, that help the body fight of stress.

However, the continued increase in these hormones can also adversely affect the body, such as increase blood pressure, heart rate, and blood sugar.

Resistance

Part of Hans Selye’s General Adaptation Syndrome

Body adapts to the stress but continues to release hormones that help the body to adapt and fight of the harmful effects of stress.

Exhaustion

Part of Hans Selye’s General Adaptation Syndrome

The body can eventually suffer fatigue if the stress continues.

Body may suffer psychosomatic illnesses, including colds, flu, allergies, headache, muscle pain, as well as those that may have irreversible damages to one's health, such as heart disease, ulcer, diabetes, stroke, cancer, or death.

Richard Lazarus

Cognitive psychologist that developed a cognitive view of stress

(1) people think (2) stressful

According to Richard Lazarus’ theory, the way (1) ___ ___ about and appraise a stressor is a major factor in how (2) ___ that particular stressor becomes.

Primary & Secondary Appraisal

According to Richard Lazarus, what is the two-step process in appraising the degree of threat or harm of a stressor and how one should react to that stressor?

Primary Appraisal

Part of Lazarus’ Theory

Individual appraises the severity of the stressor and classifies it as a threat, a challenge, or harm or loss

(1) poverty (2) low compensation

In the Philippines, (1) ___ remains a critical problem. Experiencing (1) ___ or receiving (2) ____ ___ means higher stress levels

(1) overcrowding (2) poor

In addition, research indicates that (1) ____ and living in (2) ____ housing conditions can be a source of stress

Acculturation

The process of adaptation by which immigrants, native groups, and ethnic minority groups adjust to new cultures by making behavioral and attitudinal changes.

Acculturative Stress

Refers to the feelings of tension and anxiety that accompany efforts to adapt to the orientation and values of a dominant culture

(1) problem-focused coping

In (1) ___-___ ___, an individual reduces the impact of the problem by looking for the best solutions through his or her own effort.

(1) emotion-focused coping

Another strategy that appears to help an individual cope with a stressful situation is through (1) ___-___ ___. The individual uses this strategy to reduce the intensity of negative emotions

Biofeedback

One of the techniques that may be used to help people cope with stressful situations

A technique from medical devices and programs that an individual can use to recognize and control the symptoms of stress, such as tension headaches

Relaxation Techniques

One of the techniques that may be used to help people cope with stressful situations

(eg., deep breathing and listening ot music), meditation, and exercise (eg., aerobic, swimming, and jogging) can help individuals cope with everyday stress and control stress-related health problems, such sa heart disease, high blood pressure, and diabetes.

(1) social support

Research has shown that (1) ___ ___ is considered one of the most important ways of coping with stress (Camara et al., 2017).

It is likely that a lack of (1) ___ ___ can make an individual more vulnerable to stress.

(1) self-compassion

People who are high in (1) ___-___ treat themselves with kindness, care, and understanding when they experience stressful events or situations.

Self-Kindness, Sense of Common Humanity, Mindfulness

3 Elements of Self-Compassion

Stress Management

Ability to control stress and develop the skills to prevent its harmful effects

World Health Organization

Group that defines health as a "state of complete physical, mental and social well- being and not merely the absence of disease or infirmity.”

Mental Health

___ ___ is clearly an integral part in the definition of the WHO’s definition of health.

Mental Health

State of well-being in which an individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to his or her community

Philippine Mental Health Act (2017)

Proved to be a historic moment in the history of mental health policy in the Philippines

Establishes national mental health services that will promote mental health and protect the rights of persons with mental health conditions

Mental Health Services

Psychosocial, psychiatric, or neurologic activities and programs along with the wide whole range of mental health support services, including promotion, prevention, treatment, and aftercare, which are provided by mental health facilities and mental health professionals

Stress

____ refers to experiencing events that endanger or threaten the psychological and physiological well-being of a person.

Approach-Approach conflict

___ is a type of conflict that occurs when an individual is simultaneously motivated towards two equally attractive goals.

Frustration

___ is the term used to describe the blocking or prevention of goal achievement.

Psychosomatic illnesses (?)

___ are medical problems that often result from stress.

Approach-Avoidance conflict

___ is a type of conflict that concerns two elements, one of which is very desireable while the other is undesireable.

resistance

The General Adaptation Syndrome has three stages: alarm, ____, and exhaustion.

Stress management

____ is the ability to control stress.

positive (?)

People who are optimistic tend to have ____ outlook in life.

Hassles

___ are daily occurring conditions that can harm a person's well-being if such events continue and pile up.

catastrophe

An earthquake is an example of ___, which can cause high levels of stress.