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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

Health Psychology


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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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  • 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


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Relaxation Techniques

  • Diaphragmatic Breathing

  • Progressive Muscle Relaxation

  • Meditation

  • Guided Imagery

  • v hr, bp, muscle tension, skin conductance


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Diaphragmatic Breathing

  • Deep, ____________ breaths

    • v hr

    • v bp

    • ^ __________________ of blood

  • Not chest breathing/overbreathing (similar to hyperventilation)

    • Tingling/numbness

    • Dizzy, lightheaded



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CLASS ACTIVITY

  • Relaxation Exercises:

    • Diaphragmatic Breathing

    • Guided Imagery


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Cognitive-Behavioral Strategies

  • Identify Stressors

  • Monitor Stress

  • Avoid Negative Self-talk

  • Use Positive Self-talk

  • Set ____________________ Goals


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Behavioral Strategies

  • Time management

  • Social skills & ______________ training

  • Improve sleep habits


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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)


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  • 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)