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Assertive behavior

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acting to satisfy one's own needs but not at the expense of others' rights

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non-assertive behaviors

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giving up wishes and needs in order not to upset others

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aggressive behavior

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seeking to dominate others and meet needs at the expense of others' rights

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non-verbal assertiveness

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-not only what you say, but how you say it -body language consistent with verbal assertiveness ex: standing up straight, eye contact *non-verbal non-assertiveness: lack of eye contact, shifting weight/swaying, hesitancy when talking

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DESC formula:verbal assertiveness

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a formula for verbally expressing assertiveness consisting of a description of the situation, expression of feelings, specification of preferred change, and consequences of whether or not a change is made

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Assertiveness Theory

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-Premise that everyone has certain basic rights -we are sometimes taught that acting consistently with these rights is unacceptable

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What are our basic rights?

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1. You have the right to put yourself first(but we feel selfish) 2. You have the right to make mistakes(shameful to make mistakes) 3. You have the right to be the final judge of your feelings and accepts them as legitimate responses(If i can't get others to agree, then something is wrong with me) 4. You have the right to have your own opinions and assumptions(I must respect the views of others, so I keep my opinions to myself) 5. You have the rights to assert your basic rights without explaining them to other people(I must explain my actions to others when I act in a way I think they may not appreciate)

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Emotional intelligence

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perceiving feelings, using them appropriately, and managing emotions -ability to accurately understand one's own emotional reactions and those of others, and to regulate emotions and use them to make good decisions

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technostress

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-our reaction to technology and how our lives are changing as a result -technology allows us to do more, but it also eliminates down time, which can make us feel overwhelmed and stressed

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polyphasic behavior

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a sign of stress and Type A behavior pattern where we employ more than one form of technology at a time

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Time management techniques

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-assess how you spend your time -delegate -set goals(long and short term) -prioritize (abc lists) -create a schedule -limit interruptions -maximize rewards -invest time wisely -say "no"

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non-verbal aggressive bahavior

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-leaning forward -glaring eyes -point fingers -shouting -clenching fists -hands on hips

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what are perceptions?

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cognitive interpretations of people, things, and events within your world

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selective awareness

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-many people miss out on the experience -break routine sometimes -give yourself permission to stop and smell the roses -choose to focus on the positive rather than the negative -realize that there is both good and bad in every situation -recall the good events from each day -"be your own best friend' -choose a positive physiological and psychological response

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Humor and stress

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-humor can be an effective means of coping with stress -humor prevents negative life events from resulting in mood disturbances -coping with humor acted as a buffer between negative life events and mood disturbances -results in psychological and physiological changes leading to relaxation -has bee shown to improve the health of the elderly and has been used as therapy

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Type A behavior

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characterized by competitive drive, aggressiveness, impatience, time urgency, free floating hostility, insecurity -associated with coronary heart disease -learned behavior, not genetics

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Type B behavior

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exhibits no free-floating hostility or sense of urgency; opposite of Type A -still associated with, but less prone to chd

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Type C behavior

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associated with the development of cancer -characterized by denial and suppression of emotions- anger, resentment, hostility, and pathological niceness

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Type D behavior

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associated with the development of and death from coronary heart disease -characterized by negative emotion and inhibited self-expression

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Locus of Control

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perception of the amount of personal control you have over events in your life -external locus of control: perception that one has little control over these events -internal locus of control: perception that one has a good deal of control over life events -people can have good locus on control in one area and not in another -Co-creator perception deficiency describes those who believe they have total control or no control over events

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Anxiety types

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Trait anxiety-general State anxiety-temporary or specific Panic disorder- feelings of terror Social phobia-fear and self-consciousness Specific phobias-fear and specific situations

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Panic disorder

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a condition in which feelings of terror arise from unrealistic fear, resulting in symptoms such as feeling numb, sweaty, weak, and faint

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The ABCDE Technique

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A method of coping with anxiety that consists of examining irrational beliefs A-activating agent (identify the stressor) B-belief system (identify rational and irrational beliefs) C-consequences (mental, physical, and behavioral) D-dispute irrational beliefs E-effect(change consequences)

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Resiliency

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The ability to identify and make sense of strengths and assets to respond to challenged, thereby growing as an individual -resilient traits include: happiness, optimism, self-determination, creativity, self-control, gratitude, forgiveness, and humility

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Cognitive reconstructing

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A method of coping with anxiety that involves thinking about an anxiety provoking event as less threatening

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Environmental planning

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adjusting the environment to avoid the anxiety provoking stimulus, or to be better able to confront it

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systematic desensitization

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either imagining or encountering an anxiety provoking stimulus while practicing relaxation

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Hardiness

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People who are hardy to the 3 C's 1-Commitment 2-Control 3-Challenge Hardy people are able to better withstand the onslaught of stressors -become ill less often from stressors -less psychological distress, increased happiness and adjustment, happier marriages

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Spiritual Health

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Adherence to a religious doctrine -ability to discover and express your purpose in life; learn how to experience love, joy, peace, and fulfillment, and help yourself and other reach full potential "Who am I?" " Why am I here?"

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Religion and Spirituality

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Spirituality: oriented to the transcendent features of life -a person's view of life's meaning. direction and purpose; also the feeling of connectedness with other things, people, etc. Religion: an organized entity in which people have common beliefs and engage in common practices relevant to spiritual matters

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Spirituality and health

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There is a clear and strong connection between a developed sense of spirituality and being physically, mentally, and emotionally healthy

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Spirituality and stress

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Philosophical stress(distress and eustress) -purpose vs. randomness -hope vs. despair -order vs. chaos -social support -"servant" mentality(thinking of others) -health impact(power of prayer) -family stability -perspective -forgiveness

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How spirituality and religion affect health

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Control Theory: when someone feels a degree of control over a stressor, the person's health status is less affected by the stressor 1. Primary: attempts to change the situation(problem focused) 2. Secondary: attempts to control oneself(emotion focused)

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Spirituality and stress management

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Resolving a crisis satisfactorily gives one a feeling of connection to the past and future, chain of life -helps one develop the feeling that life has a purpose -this feeling is invaluable during times of stress

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Placebo Theory

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Is is simply BELIEVING that provides strength, relief, and/or health? Is it what is asked for and/or the relationship with God or forces of nature that provide...? OR is it really supernatural forces in nature?

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Double-blind study

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Research investigations in which neither the research subjects nor the data collectors are aware of who is in the control group and who is in the experimental group.

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What is meditation?

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Mental exercise that effects body processes -ability to switch off irrelevant brain networks and maintain an internal focus -physical and psychological effects -tradition grounded in Eastern cultures -Requires an object of focus. or mantra. etc.

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psychological effects of meditation

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-reduction of anxiety -greater self-actualization -increased positive feelings after encountering a stressor -improved sleep -reduction in eating disorders

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physiological effects

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-reduced respiration -reduced resting heart rate -reduced muscle tension -reduced galvanic skin response -increased alpha brain waves

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Heart Rhythm Meditation

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-designed to pull the riches of the universe and anchor it in the heart -experiencing all emotion simultaneously -requires and causes expanded emotional capacity -focuses on breath full, deep, rich, rhythmic,and balanced -attention focused on heart as the full energetic system -involves chanting

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Consciousness Meditation

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-seeks to shut down the distinction between self and the other so that the boundary dissolves -rationale: this boundary is an illusion -a sense of oneness with all occurs when personal identity dissolves

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Benson's Secular Meditation

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-excludes all religious and philosophical aspects of other types of meditation -repeat "one" with every exhale -four requisites: 1. quiet environment 2. object of focus 3. a passive attitude 4. a comfortable position

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Guided Visualization

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involved concentration on an imaginary image/environment -sometimes a focus on the breath but not the whole time

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Mindfulness

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-practicing detachment from each thought, while accepting and recognizing each one -being present -don't change breathing -comes from Buddhist tradition -letting your mind run

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Za Zen

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-Buddhist -generic term for seated meditation -Zen

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Transcendental meditation

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-Hinduism -use mantra -leaving the body

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Kundalini

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-Hinduism -rising stream of energy that exists in human beings-becoming aware of that rising stream and ride it to infinity

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Qi gong

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-Taoist tradition(Japanese) -use the breath to circle breath through organs of the body and energy centers of the body -attention focused on breath and energy -chi

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Autogenic Training

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-autogenic means "self-generating" -use series of exercises to achieve this -increased blood flow due to vasodilation of the arteries causes the feeling of warmth -sensation of heaviness causes by the muscles relaxing

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Autogenic meditation

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visualization of relaxing images used during autogenic training

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Physiological effects of autogenic training

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-reduction in heart rate -reduction in respiratory rate -reduction in muscle tension -reduction in serum cholesterol -increase in alpha brain waves -increase in blood flow to arms and legs

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psychological effects of autogenic training

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-increased ability to tolerate pain -reduction in anxiety and depression -increase in resistance to stress -reduction in tiredness

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Health benefits of autogenic training

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-improves immune function in cancer patients -helps insomniacs to sleep -improves quality of life for people with ms -treats substance abuse -helps relieve headaches -pain relief -decreases tics associated with Tourette syndrome -helps those with scoliosis and dyspnea

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Prerequisites for AT

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1.High motivation and cooperation 2. Reasonable degree of self-control and direction 3. Ability to maintain a body position 4. Reduction of external environmental stimuli 5. Concentration of attention on body sensations

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Body Positions for AT

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1-reclining: lie on back, feet slightly apart, toes point away from body, arms on side 2-seated: butt against back of chair; arms, legs, hands, fingers relax on arms of chair 3-seated:use a stool; sit without support for your back; sit on forward part of chair; arms supported by thighs; hands and fingers dangling

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Six initial stages of AT

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1. Heaviness of arms and legs 2. Warmth of arms and legs 3. Sensation of warmth and heaviness in heart 4. Slow, calm breathing 5. Sensations of warmth in abdomen 6. Sensation of coolness in forehead

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Progressive Relaxation

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-technique used to induce nerve-muscle relaxation -involves systematically contracting and relaxing muscle groups throughout the body -known as neurological relaxation, Jacobsonian relaxation -main goal is to relax the entire the entire body in minutes

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Physiological benefits of progressive relaxation

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-aids in relaxation of smooth muscle, which aids the GI and cardiovascular systems -alleviates tension headaches and migraines -helps backache sufferers -reduces side effects of cancer, insomnia, and pain

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Psychological benefits of progressive relaxation

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-improves self-concept among college students -reduction in depression and anxiety -lesssened incidence of alcohol and drug abuse -improvement in athletic and musical performance

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bracing

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-unnecessary muscular contraction -too much muscular contraction interferes with proper form and results in: *inefficient energy expenditure *headache, backache *pain in neck and shoulders

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Relaxation

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a state in which muscle tension and mental stress are reduced as much as possible through conscious efforts or a process that decreased the wear and tear of life's challenges on the mind and body

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biofeedback

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use of electronic instruments or other techniques to monitor and change subconscious activities, many of which are regulated bu the autonomic nervous system

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3 phases of biofeedback

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1.Measuring the physiological parameter 2. Converting this measurement into some understandable form 3. Feeding back this information to the subject who is learning to control his or her body processes

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Examples of biofeedback

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-EMG- focus on muscle tension; used for many conditions including cerebral palsy, muscle spasms, tinnitus -Physical devices-body braces for scoliosis -Thermal boifeedback-used in treatment of diabetes, Raynaud's disease, and high blood pressure

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Diaphragmatic breathing

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-deep breathing from the belly rather than just the chest -precursor to all forms of relaxation -examples:"color breathing" and 'nasal switching"

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Body Scanning

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-searches for relaxed body parts and transports that sensation to less relaxed areas -3 stages: 1.Search for a part of the body that is relaxed 2.Identify it 3.Spread the sensation to the more tense parts of the body

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Massage

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-Chinese and Indian medical care have used it -reflexology, aromatherapy, and acupuncture -massage reduced anxiety and stress, decreases feelings of fatigue, decreases pain in cancer patients, reduces pain from arthritis, decrease carpal tunnel syndrome, and lowers blood pressure -Types: effleurage, petrissage, friction, kneading, hacking

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Yoga and stretching

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-many forms -Hatha yoga is well known in Western -stretching can be relaxing for mind and body -avoid overstretching and injury -benefits: increased spatial memory, improved body awareness, reduced resting heart rate, and improved physical relaxation -principles of yoga: Asanas and Pranayamus

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Repetitive prayer

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-found to induce relaxation repsonse -jogging of walking with prayer-"aerobic prayer" -Steps: 1.Quieting the mind 2. Breathing 3. The peaceful state

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Quieting reflex

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-can be effective in a mater of seconds -involves smiling inside and calming oneself with reassuring dialogue -effective for: stress headaches, migraines, stress and high blood pressure. anxiety disorders

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Instant calming sequence

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-Based on concept of recognizing signs of stress and responding immediately: 5 steps 1. Uninterrupted breathing 2. Positive face 3. Balanced posture 4. Wave of relaxation 5. Mental control

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Tai Chi

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-Originated in China over 300 years ago -uses slow, dance-like movements, meditation, and control of breathing -5 basic principles 1. Relaxation 2.Separating yin and yang 3. Turning the waist 4. Keeping an erect back 5. Total body movement

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