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Stress Management. Health Psychology. Coping Style. Approach vs. Avoidance ________________ = confrontation, vigilance good when: can focus on info & not own neg emotions long-term probs (e.g., job) b/c you prepare Downside: ^ anxiety & physiological reactivity.

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stress management

Stress Management

Health Psychology

coping style
Coping Style
  • Approach vs. Avoidance
    • ________________ = confrontation, vigilance
    • good when:
      • can focus on info & not own neg emotions
      • long-term probs (e.g., job) b/c you prepare
    • Downside: ^ anxiety & physiological reactivity
slide3
_______________ = minimizing, escaping
  • (opposite) good for short-term probs (e.g., trip to dentist)
  • Downside: don’t deal with long-term threats
slide4
Problem-focused vs. Emotion-focused
    • Problem-focused = attempts to do something constructive
      • e.g., confrontation, planning, seeking advice
    • ____________-focused = attempts to regulate ___________
      • e.g., distraction, wishful thinking, silver lining
    • People more likely to use:
      • Problem-focused for work-related
      • Emotion-focused for chronic health-related
relaxation techniques
Relaxation Techniques
  • Diaphragmatic Breathing
  • Progressive Muscle Relaxation
  • Meditation
  • Guided Imagery
  • v hr, bp, muscle tension, skin conductance
diaphragmatic breathing
Diaphragmatic Breathing
  • Deep, ____________ breaths
    • v hr
    • v bp
    • ^ __________________ of blood
  • Not chest breathing/overbreathing (similar to hyperventilation)
    • Tingling/numbness
    • Dizzy, lightheaded
class activity
CLASS ACTIVITY
  • Relaxation Exercises:
    • Diaphragmatic Breathing
    • Guided Imagery
cognitive behavioral strategies
Cognitive-Behavioral Strategies
  • Identify Stressors
  • Monitor Stress
  • Avoid Negative Self-talk
  • Use Positive Self-talk
  • Set ____________________ Goals
behavioral strategies
Behavioral Strategies
  • Time management
  • Social skills & ______________ training
  • Improve sleep habits
improving sleep
Improving Sleep
  • Regular schedule for sleeping & waking
  • Don’t nap after 3pm
  • Don’t eat too much/little at night
  • Nightly rituals to prepare for bed (e.g., bath)
  • Keep bedroom cool at night
  • Comfortable, big bed
  • No strong smells in room (e.g., incense, candles, lotion)
slide12
Fan or other noise to mask background sounds
  • If awakened/can’t sleep, get up & read quietly elsewhere (don’t associate bed w/ sleeplessness)
  • Cut down on caffeine, especially in afternoon & at night
  • Don’t drink too much alcohol or smoke
  • Regular exercise (at least 3x/wk)