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Stress Management

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.

Solomon
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Stress Management

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  1. Stress Management Health Psychology

  2. 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

  3. _______________ = minimizing, escaping • (opposite) good for short-term probs (e.g., trip to dentist) • Downside: don’t deal with long-term threats

  4. 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

  5. Relaxation Techniques • Diaphragmatic Breathing • Progressive Muscle Relaxation • Meditation • Guided Imagery • v hr, bp, muscle tension, skin conductance

  6. Diaphragmatic Breathing • Deep, ____________ breaths • v hr • v bp • ^ __________________ of blood • Not chest breathing/overbreathing (similar to hyperventilation) • Tingling/numbness • Dizzy, lightheaded

  7. Guided Imagery

  8. CLASS ACTIVITY • Relaxation Exercises: • Diaphragmatic Breathing • Guided Imagery

  9. Cognitive-Behavioral Strategies • Identify Stressors • Monitor Stress • Avoid Negative Self-talk • Use Positive Self-talk • Set ____________________ Goals

  10. Behavioral Strategies • Time management • Social skills & ______________ training • Improve sleep habits

  11. 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)

  12. 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)

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