69 KIN Sec. 6, Fall '07 - EXAM 3 STUDY GUIDE Weeks 12-16 (Similar to Midterm 2) Ch. 5: The Stress Emotions: Anger and Fear Physiological responses to anger
-Produces a flush face- a greater percentage of blood flow to the skin of the face and neck, produces the urge to fight Effective anger management strategies -Know your anger style -Learn to monitor your anger -Learn to de-escalate your anger -Learn to out-think your anger -Get comfortable with all your feelings--express them constructively -Plan ahead -Develop a strong support system -Develop realistic expectations of yourself and others -Learn problem-solving techniques -Stay in shape -Turn complaints into requests -Make past anger pass: forgiveness Ineffective anger management strategies (anger mis-management)
1.
The Somatizer (Repressed anger manifested in the body)
Temporomandibular joint disorder (TMJD) Migraines Rheumatoid arthritis Hypertension Liver problems Many women (but not all) tend to be somatizers
2.
The Self-punisher (Guilt-produced obsessive behaviors)
Excessive eating Excessive sleeping Excessive exercise Shopping Cutting (self-mutilation)
3.
The Exploder (Anger through intimidation)
Road rage Phone rage Violent behavior (e.g., Columbine HS) Excessive swearing
4.
The Underhander (Passive-aggressive behavior)
Sarcasm Late for meetings Not returning phone calls Padding one's expense account Seeking revenge
Basic human fears -Fear of failure -Fear of rejection -Fear of the unknown -Fear of death -Fear of isolation -Fear of the loss of self-dominance
Strategies to over come fear
Fear must be confronted (diplomatically) to be resolved! Systematic desensitization (break fear into small manageable parts)
(e.g., fear of flying classes by Lufthansa airlines) Fine tune expectations to meet the reality of the situation Learn to stop making excuses and stop beating yourself up Plan for the future; rather than worry about it--be proactive!
Ch. 15: Resource Management: Time and Money Why do we feel we don't have enough time? -People today are bad at managing time and money. Strategies for more effective time management
-Time management is the ability to prioritize, schedule, and execute personal responsibilities to personal satisfaction.
Prioritization 1. ABC rank order method 2. Pareto principle (80-20 rule) 3. Important vs. urgent method
Scheduling 1. Boxing 2. Time mapping (short blocks of time) 3. Clustering (group responsibilities) Execution 1. Assign specific deadlines 2. 3. 4. Break large projects into small tasks Work on one section or task at a time Reward your accomplishments
5. Why do we feel we don't have enough money? -We cannot manage, and we tend to have the urge to spend. 6. Strategies for more effective money management -Money Matters: Simple rules of financial management 1. 2. 3. 4. Make a personal budget and follow it. Don't spend what you don't have. Pay all of your bills on time. Save 10% of your monthly earnings.
Ch. 27: Nutrition and Stress Basic components of nutrition (carbs, fats, etc.)-fats won't be on exam; but know different kinds of fats
-Carbohydrates -Fats -Proteins -Vitamins -Minerals -Water Effect of stress on body's vitamin and mineral levels -Reduces 33% in mineral levels, increases and create more diseases and illnesses -Vitamin A, B, C, E are effected during chronic stress Eating disorders
-Combination of habits, perceptions of foods, personal experience, social pressures, personality Anorexia: starvation type, "binge-purge type" Our text says "the individual who ... starves herself" Other characteristics: insomnia, OCD (Obsessive-compulsive disorder is a psychiatric anxiety disorder most commonly characterized by a subject's obsessive, distressing, intrusive thoughts and related compulsions (tasks or "rituals") which attempt to neutralize the obsessions.-tension and stress), perfectionism, introversion (concern with one's interest life=solitary), emotional inhibition Bulimia (again, our author describes this as a typically female disorder) Other problems: malnutrition, tooth enamel erosion, bowel problems, irregular menstruation, electrolyte imbalance, GI tract damage, organ dysfunction Psychological? Emotional?
Recommendations for healthy eating habits -Nutritionists recommend that you follow guidelines regarding: adequacy (of essential nutrients) moderation (limited sugar, fat, and salt) balance (of nutrients), caloric control, and variety
-Eat a well-balanced diet -Eat a Good Breakfast and Space Meals throughout the Day - Avoid or Minimize the Consumption of Caffeine and Sugar -Eat a diet that provides adequate Levels of Vitamins and Minerals that are potentially vulnerable to stress. Ch. 28: Stress and Exercise (hint: use your in-class worksheet) Difference between aerobic and anaerobic exercise
-Anaerobic- short duration and highly intense, heart rate up, cannot stand it long. Recommended at least twice a week. Ex: running, weight-lifting -Aerobic- long and can stand it longer, rhythm movements, less intense. Recommended at least three times a week. Ex: jogging Physiological effects of exercise a. b. c. d. e. f. g. h. i. j. k. l. Weight loss Muscle tone Release endorphins Improve body composition Decreased blood pressure Lower resting heart rate More efficient O2 Improved endurance Sleep better (quality) Stronger immune system Cholesterol Increase self
All or None Conditioning Principle FIT-M m. n. o. p. F Frequency (# of times a week) I Intensity (aerobic vs. anaerobic) T Time (duration) M Mode (Exercise you're doing) rhythm movements with large muscles; swimming, running, etc.
Progressive Overload Principle
Stronger muscles, lower body fats, stronger cellular levels. Gradually increasing amount of exercise you do. Phases of a workout 1. Warm-up 2. Workout 3. Cool down
Psychological aspects of exercise
1. 2. 3. 4. 5. 6.
Improved self-esteem Improved sense of self-reliance and self-efficacy Improved mental alertness, perception, and info processing Increased of perceptions self by others Decreased feelings of depression and anxiety Decreased overall sense of stress and tension
Physical Exercise (helps with chronic pain [Pilates] or make it worse) and chronic pain - Depends what caused it
Steps to Initiate (Starting) a fitness program
1. 2. 3. 4. 5. 6. 7.
Start cautiously and progress moderately with your program Pick an activity you really enjoy Select a time of day to exercise Exercise using the right clothes and equipment Initiate a support group Set personal fitness goals for yourself Care and prevention of injuries
Best application of physical exercise
-The best way to benefit from physical exercise is to choose a right time to exercise the sport of your interest. Follow a constant schedule each week to exercise both anaerobic and aerobic activities within a certain time limit. Always have a backup sport in mind in case the present one does not work out. Ch. 11: Art Therapy Basic underlying concepts of art therapy (hint: relationship of art and nonverbal communication), what therapist does
-Art therapy: the creative use of art to provide for nonverbal expression and communication through which to foster self-awareness and personal growth
Clinical use of art therapy -Veteran hospitals -Eating disorders -Criminals -Abused children -Drug rehabilitation -Emotionally disturbed -Young children -College students -Cancer patients -Chronic pain
Role of the art therapist
- Art therapist: artist + therapist + teacher who helps artist interpret own drawings (rather than interpret for them)
Ch. 21: Music Therapy Basic underlying concepts of music therapy (hint: relationship of art and nonverbal communication)
- Music: auditory stimulus that strongly influences our physical and emotional states (examples?) -Music as a form of healing -Music has a profound ability to affect one's mood whether it's a lullaby or a rock concert -Music therapy: clinical, evidence-based use of music a trained professional to achieve individualized therapeutic goals, such as motor skills, social/interpersonal development, cognitive development, self-awareness, and spiritual enhancement -Music therapy: also a popular relaxation technique
Music as a relaxation technique - Theories of Music Therapy:
1. Biochemical Theory -Music is a sensory stimulus that is processed through the sense of hearing. Sound vibrations are chemically changed into nervous impulses that activate either the sympathetic or parasympathetic nervous system. 2. Entrainment Theory - Physics: almost all objects produce oscillations/vibrations, including subatomic particles -The body itself produces a unified series of oscillations: 7.8 Hz ("frequency of human homeostasis") -Oscillations are received by the human energy field. The various physiological systems and organs "entrain" with, or resonate with, the Hz (oscillation) of the music. -The body can relax by entraining with oscillations from relaxing music
3. Metaphysical Theory - Music and song have a transcending quality that provides a direct communication with the divine. -Some musicians say that when they compose, they are eavesdropping on the thoughts of God (e.g., Mozart, Beethoven). Clinical use of music as therapy -Decreases resting heart rate -Decreases resting blood pressure -Decreases muscle tension -Decreases other metabolic parameters associated with the stress response Role of the music therapist
-Music therapist: artist + therapist + teacher who helps artist interpret own drawings (rather than interpret for them) Some commonly found practices include developmental work (communication, motor skills, etc.) with individuals with special needs, songwriting and listening in reminiscence/orientation work with the elderly, processing and relaxation work, and rhythmic entrainment for physical rehabilitation in stroke victims. Ch. 12: Humor Therapy Types of humor: slapstick, parody (Weird Al), double entendre ("that's what she said"), "bathroom" humor (scatological humor; South Park), puns (Orange you glad I didn't say banana?), sarcasm Parody Satire Slapstick comedy Absurd/nonsense Double entendre Black humor Irony Sarcasm Dry humor, quick wit and puns Bathroom humor
-Types of Senses of Humor Conventional Humor Life of the Party Humor Creative Sense of Humor Good Sport Sense of Humor
Humor therapy as a coping technique (p. 269-270) figure out how to use it as a coping technique
-The use of humor and comic relief as a means to relieve and reduce emotional stress by focusing on the funny, humorous, and positive aspects of life. Ch. 25: Autogenic Training Describe and discuss autogenic training
-Introduced by Schultz and Luthe, a relaxation technique where the individual gives conscious messages to various body parts to fell warm and heavy; effects are thought to result from vasodilatation to the specified body regions intended for warmth and heaviness. This has important health benefits, as the parasympathetic activity promotes digestion and bowel movements, lowers the blood pressure, slows the heart rate, and promotes the functions of the immune system. -Autogenic training is a relaxation technique that involves the daily practice of sessions that last around 15 minutes, usually in the morning, at lunch time, and in the evening. During each session, the practitioner will repeat a set of visualizations that induce a state of relaxation. Each session can be practiced in a position chosen amongst a set of recommended postures (e.g. lying down, sitting meditation, sitting like a rag doll, etc.). The technique can be used to alleviate many stress-induced psychosomatic disorders. This technique parallels to techniques in yoga and meditation. It is a method for influencing one's autonomic nervous system. Counter-indications Autogenic Training is counter-indicated, or needs to be adapted, for a series of conditions including: heart problems such as myocardial infarction, diabetes, psychotic conditions such as schizophrenia, glaucoma, alcohol or drug abuse, epilepsy.