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Lecture 6

Lecture 6 - Personal Stress Management: Building Resiliency and Copying

4 Pages

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PSYC 3170
Gerry Goldberg

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Lecture 6 1 February 7th, 2012 Personal Stress Management: Building Resiliency and Copying - Date of birth and date of retirement and date of retirement terminated (death) - Younger you were at retirement, the longer you would live overall - Sing Lin’s argument = people who retire at 65, continue working as if they are 30s o Not a universal finding Identify Sources of Stress: - With each age comes new stressors Techniques to Coping - Proactive Coping = prepare for stressors in the future to avoid it - Reactive Coping = something bad happens, how will you cope with it? - Adaptive Coping = good techniques to relieve stress - Maladapative Coping = help us in the short-term but harms us in long run (ex: drinks to relieve stress from kids) Types of Coping - Indulging oneself = eat/drink more - Avoidance-oriented coping = pretend stress isn’t there (problem remains) - Defensive coping = Freud’s defensive mechanism – unrealistic thinking (make you feel more optimistic) - Task-oriented coping = doing what is important first - Emotional-oriented coping = keep emotion in control, keep calm Constructive Coping - Confront problems directly - Realistic appraisals of stress/coping resources - Learn to recognize stressors Stress Management through Insight and Problem Solving - Come up with good ideas to deal with the problem Primary Appraisal - To deal with stress, first thing to do is to size up (is it a threat, challenge?) - Figure out what it is you are confronting - Appraises the problem as her strength, instead of a problem - Learn to identify the stress Secondary Appraisal - Figure out what is the best solution or resources to deal with it - Assess the situation From Vulnerability Awareness to Coping - Situations in which you need to react quickly, 5-7 seconds to respond - 1) Awareness of stressor - 2) Immediate startle response - 3) Automatic/unplanned behaviour – momentary freeze or dominant response - 4) Survival control – acknowledge the danger, motivated to not allow the situation to happen Lecture 6 2 February 7th, 2012 - 5) Think tactically, feel more balanced and in control – you do something (move from internal to external) Insight Self Empowerment Strategies - Give you a sense of control over your life - Conscious of laid-offs/relocation, you might feel out of control of your life - Try to reclaim over your life – want to empower yourself by learning new skills, problem solving skills, training - Power from getting info about what is really going on - Get info = what are your opportunities inside/outside your organization - Swiss cheese approach = cut a little bit of a whole that has such a heavy weight on you Cognitive Coping Strategies - Keep your emotions from being extreme to influence your behaviour - Accept change is part of life - Important to maintain self-esteem, positive self-talk, sense of humour 15 Styles of Distorted Thinking (Habit of Thinking) - Filtering = take negative details and magnify them, filter out positive aspects of situations - Heaven’s Reward Fallacy = expect all sacrifice and self-denial to pay off, as if someone is keepin score o You feel better when reward doesn’t come o Creates lots of anger – “it’s not fair” o Thinking negatively doesn’t change the situation - Habits of thought are really hard to break Cognitive Behavioural Therapy - Most common psychological therapy - Detect and dispute - For every negative feeling you have, there is a negative thought/image/cognition that trigger that feeling - Detect why you are feeling negatively and see if it is a habit of thought, challenge and see if it makes sense - Detect your thought/cognition, and dispute it (is it the best way to see the world?) Narrative Therapy - Women saying she is bulimic, the therapist said yes I will fix you (this will make things worse) - They themselves aren’t the
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