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coping
cognitive, behavioral, and emotional ways that we manage stress
what is a key point of coping?
it is an ongoing process (ex. dealing with COVID)
problem-focused coping
dealing directly with the stressor, which can reduce the stressor demands and increase coping resources. this approach is usually better if using just one
emotion-focused coping
managing stress by trying to control our emotions; working through, clarifying, and understanding emotions that are triggered by a stressor. this type is best when little to nothing can be done about a stressful situation
rumination
repetitive focus on causes, meaning, and consequences of stress that can lead to an emotional cascade. becoming focused on a negative event can lead to painful, negative emotions
what is the role of SES on coping?
the lower the SES, the more emotion there is focused on coping
psychological control
the perception that one can determine one’s behavior and influence the environment to create the desired outcome
how can the SES of a neighborhood predict the health of its residents?
social cohesion, social control, neighborhood problems, and neighborhood vigilance
social cohesion
trust and solidarity with neighbors
social control
confidence that neighbors work/contribute to the neighborhood’s wellbeing
neighborhood problems
things like litter or traffic
neighborhood vigilance
feeling of threat and vulnerability in neighborhood
resilience
ability to bounce back from difficult situations (hardiness is connected to this). there is an interaction of personality and a key of social support (ex. children surviving difficult upbringings)
how can resilience help?
helps with self-image, planning, problem-solving, and emotional management. leads to forgiveness, and a lower blood pressure and cortisol
personal control
ability to make our own decisions; it determines what we do and what others do to us. it leads to more problem-focused coping
regulatory control
our capacity to modulate thoughts, behaviors, and emotions in response to changing circumstances. this leads to a delay of gratification
what is the cardiovascular response from regulatory control?
the vagus nerve controls it. the response can lower blood pressure and calm the heart
vagal tone
heart rate variability (high variability is better)
regressive coping
attempt to avoid or inhibit emotional responses. does not work well
dispositional affect
similar to mood; is a personality trait or overall tendency to respond to situations in stable, predictable ways. this trait is expressed by the tendency to see things in a positive or negative way
what are chronic negative emotions associated with?
negative affectivity
what are positive emotions associated with?
positive effectivity
negative effectivity
influenced by culture. more harmful in western/individualistic societies. is linked to heredity but can be changed
positive affectivity
linked to better health practices and physical activity (environment)
what are the two types of personality traits?
pessimism and optimism
learned optimism
can change pessimism into optimism. confidence helps with better consequences
what is regressive coping linked to?
negative affectivity
social support
has two ways of working that leads to a faster recovery and fewer complications
direct effect of social support
enhances the body’s physical response to rise to challenging situations
indirect effect of social support
buffering hypothesis
buffering hypothesis
helps indirectly by helping an individual to cope better--there is less rumination happening
who receives social support?
tends to be those with personal resources, or those that aren’t hostile
why doesn’t social support work?
the support wasn’t perceived as helpful?
when the type of support isn’t appropriate (ex. emotional support is best with uncontrollable situations)
too much support (too many choices, if it’s smothering, etc.)
what can help with coping with stress?
gratitude and humor are valuable, as well as helping outside factors like pets and spirituality
progressive muscle relaxation
form of relaxation training that reduces muscle tension through a series of tensing/ relaxing muscle groups
Benson’s relaxation response
a quiet place
comfortable position
mental device (ex. repeated words)
passive
mindfulness
a moment-to-moment, non-judgemental awareness. has become more popular, and is effective--recent research has emphasized its psychological benefits
stress inoculation stages
reconceptualization
skill acquisition
following through
expressive writing
emotional disclosure via writing/talking that helps coping with what bothers us
cognitive restructuring
replacing maladaptive, negative thoughts with healthier, adaptive thinking
cognitive behavioral stress management
identifying stressors and learning ways to deal with them
meaning-focused coping
when we discover meaning even in unchangeable situations, it is helpful in dealing with the situation and stress that comes with it (ex. spirituality)
stress management
a variety of psychological methods designed to reduce the impact of stressful experiences. particularly appropriate for helping professions and college students
what is the first stage of stress management?
education
what is the second stage of stress management?
acquiring skills
what is the third stage of stress management?
practicing skills
disengagement-focused coping
distancing ourselves from stress
health behavior
a health-enhancing behavior or habit
health habit
health behavior that has become firmly fixed in our behavior
what is the first health risk behavior?
smoking/other tobacco use
what is the second health risk behavior?
high fat/low fiber diet
what is the third health risk behavior?
not enough physical activity
what is the fourth health risk behavior?
abusing alcohol and drugs
what is the fifth health risk behavior?
not using proven medical methods
what is the sixth health risk behavior?
engaging in violent or dangerous behavior
what is the first factor of the health belief model?
perceived susceptibility
what is the second factor of the health belief model?
perceived severity of the health threat
what is the third factor of the health belief model?
perceived benefits of an barriers to treatment
what is the fourth factor of the health belief model?
action cues (not enough about emotions)
what is the first factor of the theory of planned behavior?
attitude towards behavior
what is the second factor of the theory of planned behavior?
subjective norm towards behavior
what is the third factor of the theory of planned behavior?
perceived degree of control over behavior. this is best in rational or goal-oriented decisions, and not as good in social relationships
what are the 5 stages of the trans-theoretical model/stage theory?
precontemplation, contemplation, preparation, action, maintenance (not always sequential)
primary prevention
health-enhancing efforts to prevent injury or disease from happening (ex. wearing a mask, getting a vaccine). this is hard to do when harm seems to be far away
secondary prevention
actions taken to treat an illness early on
tertiary prevention
action taken to contain the damage by a disease
morbidity
the disabled, ill, or those in pain
what are the 2 problems that are present in families?
overt family conflict and deficient nurturing
what is the key about family problems?
health lessons are learned before adolescnece
what are family barriers in promoting health?
modeling and genetics
what are health system barriers in promoting health?
a lack of focus on early detection, and a lack of insurance for a great health risk
who is uninsured?
79% are citizens. Hispanics are at the greatest risk
what are advantages of a community health program?
can do more than an individual could
can reach a broader population
can combine info and social support
gain-framed message framing
attaining positive outcomes or avoiding bad ones
loss-framed message framing
negative outcome from not performing a healthy activity (a high threat does not work well. moderate fear works best)
self-monitoring
keeping track of a personal target behavior that is to be modified, including the stimuli associated and consequences that follow it
contingency contract
establishes a contract for reinforcing good behavior
what are the 4 dimensions of a healthy workplace?
-stress
-work in a family setting
-relations at work
-work-life balance
positive psychology
the study of optimal human functioning and healthy interaction with other people and the environment
allostatic overload
long-term elevation of stress; “wear and tear” of the body due to chronic stress
neurobiology of resilience
the capacity to withstand challenges to homeostasis
self-enhancement
the ability to recall positive associations. it helps with relationships and in dealing with stress
social-integration
the number of social roles a person participates in
curiosity
helps older people deal with a challenging environment
self-efficacy
can perform health-related behaviors
what is the limit of positive psychology?
there hasn’t been enough attention on interpersonal context
physical exercise
planned, purposeful, and repetitive physical activity that is designed to improve physical fitness
aerobic exercise
moderate-intensity workout done over a period of time (ex. running, swimming)
anaerobic exercise
high-intensity workout (ex. weight training, sprinting)
basal metabolic rate (BMR)
the minimum number of calories the body needs to maintain bodily functions while at rest
what are the benefits of physical activity?
slows down the effects of aging, reduces the risk of disability, reduces the threat from a disease that is particularly age-related, lowers the risk of depression
cardiovascular endurance
the ability to supply oxygen to working muscles for a long time
how can weight be controlled by exercise?
exercise decreases ghrelin, of which stimulates hunger. it increases PYY, which signals satiety. it can also protects against chronic illnesses like osteoporosis, cardiovascular diseases, and diabetes
metabolic syndrome
a cluster of conditions with symptoms of:
-increased blood pressure
-high blood sugar
-excess body fat around the waist
-low HDL
-high triglyceride (increase risk for heart disease, strokes, and diabetes)
why don’t more people exercise?
-exercise decline in younger people
-older people believe in myths about the loss of bone density and possible heart attacks
-beliefs that exercise can’t be enjoyable
what is low SES linked to?
low levels of exercise
neighborhood walkability
the ease of walking around in neighborhoods
short sleep duration
less than 7 hours of sleep
circadian rhythm
a biological clock that operates on a 24-hour cycle
how is pain related to sleep pattersn?
can increase poor sleep patterns, and this in turn can increase pain (it becomes a cycle). stress can affect sleep patterns as well
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