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Stress Management Test #2
Terms in this set (64)
A mental process that consists of thinking and reasoning skills
Our interpretation of a stressor;
It Is here that we can change our thinking
The process in which perception become magnified out of proportion to their seriousness
Substituting negative, self-defeating thoughts with positive, affirming thoughts that change perception of stressors from threatening to non-threating
What is another name for cognitive restructuring?
NLP (Neurolinguistics Programing)
- People use it psychology or psychiatry
- Often used in Middle school
What are the steps to change in NLP?
1. Uncovering hidden grammar woven in the unconscious and conscious thoughts of our vernacular
2. Removing expressions from our vocabulary
3. Develop a language of affirmative thoughts
What is self-talk?
- The on-going conversation heard in the mind
- Usually negative
- Comes from the ego
What are the 7 categories of self-talk?
5. Polarized thinking
Looking at the worst of every situation
Making the worst of every situation; action step involved in this
Shifting responsibility away from your self
Imposing above-human standards on yourself
Everything is viewed in extremes; Either good or bad; No grey area
Reprimanding yourself for things you should have done
Blowing problems out of proportion
A coping technique where one consciously stops the running of negative thoughts going through one's head
What are the 3 C's of hardiness?
Finding meaning & purpose through life-changing experiences, affect perception and ultimately quality of life; turns problems into opportunities; views potentially stressful events s interesting and meaningful
Views change as a challenge rather than a threat; either resist and fear change or embrace it and see new opportunities for growth
Believe that you can directly impact a situation; there are some things in life over which we have no control
believe that whatever happens to them is unrelated to their own behavior making it beyond their control
external locus of control
See themselves as responsible for the outcomes of their own actions
internal locus of control
The belief in our ability to accomplish a goal or change a behavior
occurs when thoughts are magnified out of proportion to their seriousness, resulting in excess stress
What are the 4 types of cognitive distortions?
all or nothing thinking, personalizing, discounting the positive, assuming the worst (pessimism or awfulizing)
How many thinking errors are there?
Who identified thinking errors?
Where did the think errors come from?
It is a form of cognitive therapy
- It identifies irrational thoughts that we have about ourselves
T or F When things happen in the environment around us we are conditioned to respond to them
What is an effective response?
It leads to feelings of relaxation
What are the 4 methods of effect response?
What kind of effective response is when one notices what is going on?
Observe and seek to understand response
Emotionally embrace the way things are response
What does the ineffective response lead to?
lead to feelings associated with stress
What are the 3 types of ineffective?
2. Judgement/criticism/ blaming
Clutching emotionally to ideas, concepts or situations and getting disappointed when our expectations aren't met
Attachment/rightness response (ineffective)
Putting a label on something and then trying to make that label the reality
Judgement/criticism/blaming response (ineffective)
Wishing things were different than they are
Commonly defined as the state of being attentive to and aware of what is taking place in the present
What are the 6 qualities of mindfulness
1. Beginner's mind: thinking like a child
3. Mindfulness self-efficacy
4. Acceptance of what is happening
What does having a beginner's mind mean?
Involves seeing things "as if for the first time"
- Represents straightforward observations
- Detached observation: simply staying in an observational state of mind without judgement or expectations
How confident are you in your ability to maintain non-judgmental awareness?
Acceptance of what is happening
Holistic and unconditional
- Non-identification with the object of attention
- Attachment is tied to emotion or memory
Giving up our need to try to change anything
The conscious preoccupation with undesirable past thoughts and behaviors
The manifestation of fear, which keeps the mind focused on events yet to come
The psychological and physiological response to worry
A state of escalated worry and apprehension that causes distinct physical and emotional reactions
What are some characteristics of fear?
- Occurs when worry becomes intense
- Usually involves a focus on the future
- May be the single most potent stressful emotion
A response learned over time to a negative situation
- useful; life threatening
- Ex. Fear of poisonous snakes
useless; imagined, exaggerated or distorted threats
What are the different types of fear?
2. Pain or suffering
5. The unknown
Being afraid to move to a new city, change majors, or break up with a bf or gf is an example off what kind of fear?
Fearful of going to the dentist or getting a shot is an example of what kind of fear?
Pain or suffering
Being afraid of not being selected for the track team or not being accepted into grad school is what type of fear?
Being afraid of snake or spiders or being mugged is what type of fear?
Being fearful of going away to school or of people who are different from you is what type of fear?
What is the biggest unknown?
The rule says that to find the number of years required to double your money at a given interest rate
rate of 72
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