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5/2/2014 PSYC 2101 Notes - Microsoft OneNote Web Apphttps://onedrive.live.com/edit.aspx?resid=7AF35F2B369F2BE4!1552&cid=7af35f2b369f2be4&app=OneNote&wdo=2 1/8The Concept of Coping Coping: efforts to master, reduce, or tolerate the demands created by stress. People cope with stress in different ways Usually stick to one or two ways It is helpful to have a variety of strategies Flexibility in coping is very important Ability to select a particular strategy based on environmental demands Think inflexibility in Personality Disorders Related to resiliency and negative affection Coping varies in terms of effectiveness Adaptive vs. Maladaptive Coping Common Coping Patterns Adaptive Maladaptive Appraisal Focused Coping Giving Up Problem Focused Coping Acting Aggressively Emotion Focused Coping Self Indulgence Control, Predictability (Zebra Book) Blaming Yourself Defensive Coping Problem‐Focused Coping Systematic Problem Solving: a step‐by‐step technique for tackling problems 1. Clarify the Problem Often people do not know what, exactly, is causing stress. Too general Often Describle problem as negative emotion I feel depressed, but actual problem is why. 2. Generate alternative courses of action Not solutions, because thinking about failing May not be an overall solution Use "brainstorming" to generate ideas Brainstorm because first thought may not be the best action 3. Evaluate your alternatives and select a course of action Is it realistic? What are pros and cons? Outcomes? 4. Take action while maintaining flexibility. Avoid looking at outcome as success or failure dichotomy. Apply info learned towards next course of action. Looking for improvement Coping Saturday, February 08, 2014 7:23 PM 5/2/2014 PSYC 2101 Notes - Microsoft OneNote Web Apphttps://onedrive.live.com/edit.aspx?resid=7AF35F2B369F2BE4!1552&cid=7af35f2b369f2be4&app=OneNote&wdo=2 2/8Seeking Help Everyone has different social systems/ support Different cultures place different focus on seeking help Using time more effectively A common source of stress is time pressure Often can be improved by Efficiency (doing the job quickly) Overreliance on this Effectiveness (doing the right job) Makes people feel less stressed Prioritizing Allocate Time better 80/20 Rule 80% of stress can be reduced by 20% effort Causes of wasted time: inability to… 1. Set or stick to priorities When tasks are aversive 2. Say "no" to other's demands on our time Always say yes= help others to meet their priorities 3. Problems delegating responsibility Control, do it by self Afraid to be a burden Like to feel needed 4. Throw things away 5. Accept anything less than perfection Go over things already done STAR Plan and Therapy Example S ‐Stop and Focus T‐ Think of Ideas A‐ Act Effectively R‐ Review and Revise F ‐Feeling Frightenend Teach them how torecognize emotion E‐ Expecting Bad Things to happen What do they think willhappen? A‐ Alternate attitudes/beliefs Different ideas, changeattitudes, perception R‐ Results/Rewards Reward them fortrying Anxiety, engage in avoidance Makes them think they are unable to deal with it 5/2/2014 PSYC 2101 Notes - Microsoft OneNote Web Apphttps://onedrive.live.com/edit.aspx?resid=7AF35F2B369F2BE4!1552&cid=7af35f2b369f2be4&app=OneNote&wdo=2 3/8Ex: separation anxiety Procrastination "Ellen video" (insert notes) We all procrastinate! Problem when procrastinating all the time When? Why? Low Conscientiousness, low self efficacy, high distractibility, poororganization, lack of self‐control, low achievement motivation Why do student procrastinate? Minimize time spent on task Optimize efficiency (work best under pressure) Rewarded for it True? Murphy's law If anything can go wrong, it will Leave time to deal with unexpected problem Tend to underestimate time needed Performance decreases with high stress Do simple tasks well under high stress, not studying (complex) Increases anxiety High BP, etc. Emotion‐Focused Coping Enhancing Emotional Intelligence 4 Components of emotional intelligence Book Definition: ability to perceive/process emotion, etc. 1. Accurately perceiving emotions in yourself and others. Understand own emotions Ability to express emotions effectively 2. Being aware of how emotions shape your thinking, decision making, andcoping. Thoughts tend to match emotional state Emotions can influence thinking 3. Understanding your emotions, even if complex or contradictory. Not just basic emotions 4. Knowing how to regulate your emotions, especially negative ones. Manage emotions 5. Watch video here, insert notes Expressing Emotions Chronic inhibition or suppression of emotions increases stress and physiologicalarousal. High BP Increased stress response and hormones Emotional disclosure helpful Not all people have social networks Emphasis should be on appropriate, healthy expression Can get the same effect with writing, (journal) Ex: PTSD ‐ emotional processing 5/2/2014 PSYC 2101 Notes - Microsoft OneNote Web Apphttps://onedrive.live.com/edit.aspx?resid=7AF35F2B369F2BE4!1552&cid=7af35f2b369f2be4&app=OneNote&wdo=2 4/8Writing about experiences Methods of Emotion‐Focused Coping Exercising Linked with Decreases: depression, anxiety, hostility Lower blood pressure, lower resting HR, increased lung capacity Increases: self esteem and energy Regular exercisers: increased emotional control, less emotional distress Don't overdo it ‐ can become a stressor Should be something likable Aerobic exercises best for managing stress Regular exercise for most benefits Using meditation and relaxation Meditation: family of mental exercises, conscious attempt is made to focusattention in a non‐ analytical way. Can aid with relaxation, reduce stress and anxiety, improve energy andproductive, and improve aspects of health. How it works: Immediately: reduces heartrate, respiration rate, oxygen consumption andcarbon dioxide elimination. Helps suppress arousal. Long term: may help reduce the effects of stress. TIP T Change your body temperate, use ice water to calm yourself down fast, warmyour body to relax I Intensely exercise to calm a body down revved up by emotion P Progressively relax your muscles Religion and Spirituality Religion ‐ more institutionalized faith Spirituality ‐ more subjective, personal faith Religious


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UGA PSYC 2101 - The Concept of Coping

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