Stress Mgt. Exam 3 Study Guide

Stress Mgt. Exam 3 Study Guide - KIN 69 Sec. 6, Fall '07 -...

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KIN 69 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)
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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
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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.
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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. Break large projects into small tasks 3. Work on one section or task at a time 4. 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.
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Stress Mgt. Exam 3 Study Guide - KIN 69 Sec. 6, Fall '07 -...

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