5 2 2014 PSYC 2101 Notes Microsoft OneNote Web App Coping Saturday February 08 2014 7 23 PM The Concept of Coping Coping efforts to master reduce or tolerate the demands created by stress Ability to select a particular strategy based on environmental demands 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 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 https onedrive live com edit aspx resid 7AF35F2B369F2BE4 1552 cid 7af35f2b369f2be4 app OneNote wdo 2 1 8 5 2 2014 PSYC 2101 Notes Microsoft OneNote Web App Seeking 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 E Expecting Bad Things to happen What do they think will F Feeling Frightenend A Alternate attitudes beliefs R Results Rewards Teach them how to recognize emotion happen Different ideas change attitudes perception Reward them for trying Anxiety engage in avoidance Makes them think they are unable to deal with it https onedrive live com edit aspx resid 7AF35F2B369F2BE4 1552 cid 7af35f2b369f2be4 app OneNote wdo 2 2 8 5 2 2014 PSYC 2101 Notes Microsoft OneNote Web App Ex 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 poor organization 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 and coping 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 physiological arousal 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 https onedrive live com edit aspx resid 7AF35F2B369F2BE4 1552 cid 7af35f2b369f2be4 app OneNote wdo 2 3 8 5 2 2014 PSYC 2101 Notes Microsoft OneNote Web App Writing 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 focus attention in a non analytical way Can aid with relaxation reduce stress and anxiety improve energy and productive and improve aspects of health How it works Immediately reduces heartrate respiration rate oxygen consumption and carbon dioxide elimination Helps suppress arousal Long term may help reduce the effects of stress Change your body temperate use ice water to calm yourself down fast warm your body to relax Intensely exercise to calm a body down revved up by emotion Progressively relax your muscles TIP T I P Religion and Spirituality Religion more institutionalized faith Spirituality more subjective personal faith Religious belief and practice can help maintain good health Findings suggest that regular attendance may predict decreased risk for heart disease and depression Religious community can be a great social support Meaningful social role role models tend to have less drinking drug use How religion might be helpful Attribution Explain events Control over uncontrollable Can reframe terrible events Coping Pt 2 Giving Up https onedrive live com edit aspx resid 7AF35F2B369F2BE4 1552 cid