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Stress Management Health Psychology
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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
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–_______________ = minimizing, escaping – (opposite) good for short-term probs (e.g., trip to dentist) –Downside: don’t deal with long-term threats
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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
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Relaxation Techniques Diaphragmatic Breathing Progressive Muscle Relaxation Meditation Guided Imagery v hr, bp, muscle tension, skin conductance
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Diaphragmatic Breathing Deep, ____________ breaths – v hr – v bp –^ __________________ of blood Not chest breathing/overbreathing (similar to hyperventilation) –Tingling/numbness –Dizzy, lightheaded
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Guided Imagery
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CLASS ACTIVITY Relaxation Exercises: –Diaphragmatic Breathing –Guided Imagery
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Cognitive-Behavioral Strategies Identify Stressors Monitor Stress Avoid Negative Self-talk Use Positive Self-talk Set ____________________ Goals
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Behavioral Strategies Time management Social skills & ______________ training Improve sleep habits
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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)
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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)
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