Quiz

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Quiz 7Put your name, ID, Quiz 1 on top of
card. Student next to you scores it, signs card
at bottom and writes your score at bottom right
corner of card.CLOSE BOOKS AND NOTES

• T/F A model of spirituality for stress
  management integrates three facets
• relationship with oneself and others
• personal value system
• meaningful purpose in life Page 149-154
• T/F The term toxic thoughts was coined in the
  early 1970s. Page 169

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Part III

• Coping Strategies
• There is no such thing as a problem without a
  gift for you in its hands. You seek problems
  because you need their gifts.
• - Richard Bach

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Coping

• Definition by Richard Lazarus
• The process of managing demands that are
  appraised as taxing or exceeding the individual's
  resources.
• Managing Process
• increased awareness
• emotional regulation
• behavioral changes

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Purposes of Coping Skills

• Reduce harmful environmental conditions
• Tolerate or adjust to negative events or
  realities
• Maintain positive self-image
• Maintain emotional equilibrium
• Continue satisfying relationships with others

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Coping Strategy Components

• Increased awareness
• Information processing
• Modified behaviors
• new series of actions
• Peaceful resolution

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Types of Strategies

• Awareness Information
• journal writing
• art therapy
• cognitive restructuring
• humor therapy
• dream therapy
• creative problem solving

• Behavior Change
• time management
• assertiveness training
• social engineering
• communication skills

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Chapter 8Cognitive Restructuring

• Everything can be taken away from man but one
  thing - the last human freedom, to chose ones
  attitude in any given set of circumstances
• -Viktor Frankl

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Perception

• All stimuli received by the brain are
• processed through interpretation and
• classified as negative, neutral, or positive
• this process is called perception.

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Albert Ellis

• The premise of Ellis work was that
  stress-related behaviors are
• initiated by perceptions and
• that these self-defeating perceptions can be
  changed
• What is Ellis form of therapy?

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Negative Academic Effects

• Fewer creative thoughts and solutions to problems
• Get stuck on single approaches to problems
• Dont consider long-term implications
• Consult and listen less to others
• Coping skills repertoire
• http//eric-web.tc.columbia.edu/monographs/ti16_fa
  mily.html

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Cognitive restructuring

• Changing a perception from a negative
  interpretation to
• neutral or positive one
• making it less stressful.
• This process is also called
• reappraisal, relabeling, reframing, and attitude
  adjustment.

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The Information - Processing Model

• Sensory input
• Sensory manipulation
• Cognitive/behavioral output
• Feedback system

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Toxic Thoughts

• Negative thoughts are often called toxic
  thoughts.
• NLP - http//www.nlpinfo.com/
• Research has now substantiated the hypothesis
  that negative thoughts can suppress the immune
  system.
• Borysenko call creating negative thoughts
  awfulizing, and explains that the way to change
  these thoughts is through reframing.

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Roger Allen

• Four-stage process for cognitive restructuring
• awareness
• reappraisal of the situation
• adoption and substitution
• evaluation

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Additional tips for cognitive restructuring

• initiate a relaxation technique
• take responsibility for your own thoughts
• fine-tune your expectations
• give yourself positive affirmations
• accentuate the positive

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Perceptions Exercise

• Write if you are a male or female _______
• The average number of alcoholic drinks per week I
  drink is _______
• Number of alcoholic drinks I think the average
  Cal Poly student drinks per week _______
• Number of times in the past 2 weeks I drank 5 or
  more for men or 4 or more alcoholic drinks for
  women drinks at a party or occasion. _______

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PerceptionsDrinking - Whats Normal

• The National Association of Mental Health
  Information Officers
• http//www.ovnet.com/jboyle/namhio/articles/binge
  .htm
• CSU Bakersfield
• http//www.csubak.edu/healthcenter/Binge.htm
• Louisiana State University
• http//bolner.poli.lsu.edu/alcohol/binge.htm
• San Jose Mercury Newspaper
• http//www7.mercurycenter.com80/premium/svlife/do
  cs/brody14.htm

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Application AssignmentWrite your answer on the
back of your 3 x 5 card.

• T/F Roger Allens four-stage process for
  cognitive restructuring includes
• awareness
• reappraisal of the situation
• adoption and substitution, and
• evaluation
• Page 175-176