Stress Management Health Psychology

Coping Style Approach vs. Avoidance –________________ = confrontation, vigilance –good when: can focus on info & not own neg emotions long-term probs (e.g., job) b/c you prepare –Downside: ^ anxiety & physiological reactivity

–_______________ = minimizing, escaping – (opposite) good for short-term probs (e.g., trip to dentist) –Downside: don’t deal with long-term threats

Problem-focused vs. Emotion-focused –Problem-focused = attempts to do something constructive e.g., confrontation, planning, seeking advice –____________-focused = attempts to regulate ___________ e.g., distraction, wishful thinking, silver lining –People more likely to use: Problem-focused for work-related Emotion-focused for chronic health-related

Relaxation Techniques Diaphragmatic Breathing Progressive Muscle Relaxation Meditation Guided Imagery v hr, bp, muscle tension, skin conductance

Diaphragmatic Breathing Deep, ____________ breaths – v hr – v bp –^ __________________ of blood Not chest breathing/overbreathing (similar to hyperventilation) –Tingling/numbness –Dizzy, lightheaded

Guided Imagery

CLASS ACTIVITY Relaxation Exercises: –Diaphragmatic Breathing –Guided Imagery

Cognitive-Behavioral Strategies Identify Stressors Monitor Stress Avoid Negative Self-talk Use Positive Self-talk Set ____________________ Goals

Behavioral Strategies Time management Social skills & ______________ training Improve sleep habits

Improving Sleep Regular schedule for sleeping & waking Don’t nap after 3pm Don’t eat too much/little at night Nightly rituals to prepare for bed (e.g., bath) Keep bedroom cool at night Comfortable, big bed No strong smells in room (e.g., incense, candles, lotion)

Fan or other noise to mask background sounds If awakened/can’t sleep, get up & read quietly elsewhere (don’t associate bed w/ sleeplessness) Cut down on caffeine, especially in afternoon & at night Don’t drink too much alcohol or smoke Regular exercise (at least 3x/wk)