KIN 69 Final Study Guide PDF

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Final Study Guide Material for 2nd half of the Semester ...

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Final Study Guide Chapter 6 ➔ Intrapersonal matters ◆ Stress caused conflict between family members or colleagues ◆ Matters are between you and you ➔ Sympathomimetics (Pseudostressors) ◆ Food substances that produce a stresslike response; mimic nervous system stimulation ➔ Hyperglycemia ◆ A condition of low blood sugar ➔ Effects of loud noise ◆ Increases blood pressure, heart rate, and muscle tension ◆ Relates to job dissatisfaction to result in irritation and anxiety ◆ Sleep Disturbance, headaches, and hypertension ➔ Social support ◆ The presence of significant others with whom to discuss stressors ➔ Hassles ◆ Daily interactions with the environment that are essentially negative ➔ Uplifts ◆ Positive events that make us feel good ➔ Unhealthy diets ◆ Ingesting too much food or little particular nutrients ◆ High in saturated fats (red meat, whole milk, and butter) increase the amount of cholesterol in the blood ◆ Low in fiber (whole grain bread, cereal, flour, fruits, vegetables, nuts, and popcorn) ➔ Healthy foods ◆ Fat-free and low-fat milk and milk products; low-fat yogurt, cheese, and milk ◆ Lean meat, fish, poultry, cooked beans, and peas ◆ Whole grain foods (whole-wheat bread, oatmeal, brown, pasta, cereal, bagels, bread, tortillas, couscous, and crackers) ◆ Fruits canned (juice or water), fresh, frozen, dried ◆ Vegetables canned (without salt), fresh, frozen, or dried ◆ Canola and olive oils, soft margarines; heart healthy - consume in small amounts in high calories ◆ Unsalted nuts (walnuts and almonds) limit what you eat ➔ Effects of excess body fat ◆ It increases various of diseases; ● Obesity; media has an ideal mind for people to look a thin form in their bodies ● Binge eating by purging through self-induced vomiting, fasting, abuse of laxatives diuretics or enemas, excessive exercise

● Eating disorders; anorexia nervosa and bulimia leads to death ◆ Reducing saturated fats and increasing fiber in diets reduce the risk of heart disease and cancer (breast, colon, and prostate) ◆ High fat in sugar ◆ Body mass reflects a person’s ill health if they are overweight ● Body max index between 18.5 and 24.9 Chapter 7 ➔ Assertive behavior ◆ Acting in a way to get what one is entitled to one’s rights, but NOT at the expense of someone else’s rights ➔ Aggressive behavior ◆ Acting in a way to get what one is entitled to, one’s rights, but at the expense of someone else’s rights ➔ Non-assertive behavior ◆ Giving up what one is entitled to, one’s rights, in order not to upset another person ➔ Reflective listening ◆ Paraphrasing the speaker’s words and feelings ➔ Nonverbal body language ◆ Communication by body posture; scared of expressing thoughts or feelings verbally, so body communication is more comfortable for them ◆ Importance of communicating nonverbally; we smile, say hello, scratch heads when perplexed, and hugging friends ◆ Different ways to describe the nonverbal behavior through words we say things ◆ Appreciation and affection, affection, revulsion, indifference with expressions and gestures ◆ Eye contact; displaying sexuality by the way we dress, we talk, and how we stand ➔ Best ways to resolve conflicts ◆ Active Listening (reflecting back to other person on words and feelings) ◆ Identity position (stating thoughts and feelings about the situation) ◆ Explore alternative solutions (brainstorming other possibilities) ◆ Planning time to talk ◆ Listening ◆ Beginning with Agreement ◆ “And,” Not “But” ◆ “I” statements ◆ Avoid “Why” Questions ➔ Time management techniques ◆ Assessing How You Spend Time ◆ Setting Goals ◆ Prioritizing: A, B, C Lists = tasks are prioritized

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A: Activities must get done; important that not doing them will be undesirable ● B: Activities you’ll like to today and that need to be done ● C: Activities that you’d like to do if you get all A and B list activities done ◆ Scheduling ◆ Maximizing your Rewards ◆ Saying No ◆ Delegating ◆ Evaluating Tasks Ince ◆ Using the Circular File ◆ Limiting Interruptions ◆ Investing Time ➔ Active listening Paraphrasing the speaker’s words and feelings Chapter 9 ➔ Spirituality ◆ A person’s view of life’s meaning, direction, purpose, and connectedness to other things, other people, and the past and future ➔ Religion ◆ An organized entity in which people have common beliefs and engage in common practices relevant to spiritual matters ➔ Primary control ◆ Attempts to change a situation; similar to problem-focused coping ➔ Secondary control ◆ Attempts to control oneself or one’s emotional reactions similar to emotion focused coping ➔ Deferring ◆ Entire situation is turned over to God or to forces of nature, with reliance on external forces to manage or cope with situation ➔ Spiritual disease ◆ A condition in which people are not true to their spiritual selves and are living a “life story” that is inconsistent with their beliefs and values ➔ Benefits of forgiveness ◆ Intention not to seek revenge or avoid the transgressor and replacing negative emotions such as resentment (decisional forgiveness) ◆ Anger with positive emotions such as compassion, empathy, and sympathy (emotional forgiveness) ◆ Lower self reported illness ◆ Less back pain ◆ Spiritual well being ◆ Feeling gratitude for forgiven yourself; wishing to be forgiven ◆ Forgiving ourselves; letting go of things

➔ Benefits of Volunteering ◆ Development of a greater sense of civic responsibility (a commitment to serving the community) ◆ Higher level of academic achievement (academic, self-concept, grades, degree aspirations, time devoted to academic endeavors) ◆ Growth in life skills (leadership, interpersonal skills, self-confidence) ◆ Increased commitment to helping others ◆ Promoting racial understanding ◆ Enhanced critical thinking, ◆ Conflict resolution skills ◆ Higher levels of happiness, life satisfaction, self-esteem, and sense of control over life ◆ Increases social networks as buffer to stress, reduced disease risk, lowered mortality rates, and help people cope with chronic and serious illness Chapter 10 ➔ What is meditation? ◆ Meditation is a mind-to-muscle relaxation technique that uses an object of focus to clear the mind. ➔ Objects of focus for meditation ◆ Mandala- A geometric figure used as the object of focus(Flower/Landscape) ◆ Nadam- Imagined sounds used as the object of focus(Thunder, Beating Drums). ◆ Mantra- A word used as the object of focus(“Aum”). ◆ Koans- Unanswerable, illogical riddles used as the object of focus. ◆ Pranayama- A hindu practice that involves breathing as the object of focus. ◆ Anapanasati- A zen practice that involves counting breaths as the object of focus. ➔ Approaches to meditation ◆ Opening up of attention ● Requires a nonjudgmental attitude ● Allows external or internal stimuli to enter awareness ● All stimuli are absorbed ◆ Focusing of attention ● Object of focus is either repetitive or unchanging ➔ How to meditate ◆ 1. Best learned in a relatively quiet, comfortable environment. ◆ 2. Find comfortable chair(use straight back chair) ◆ 3. Seated with bottom pushed against the back of the chair, feet slightly forward ◆ 4. Let muscles relax(as best as you can) ◆ 5. Close eyes and repeat in your mind the word “one” every time you inhale and the word “two” every time you exhale. ◆ 6. Continuously repeat step 5 for 20 minutes ◆ 7. Once done let body return back to normal(don’t rush) ➔ Effects of meditation

◆ Physiological Benefits ◆ Decreases: ○ Rate of respiration ○ Resting heart rate ○ Muscle tension ○ Galvanic skin response ● Increases alpha brain waves ○ Resting state for brain, “power of now” (present) ● Aid overall mental coordination, calmness, alertness, integration, mind/body integration ○ Positively affects blood pressure ○ Prevents hypertension ◆ Reduces cognitive stress and stress arousal ◆ Results in a trophotropic response ◆ Psychological Benefits: ●

Reduction in anxiety

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Internal locus of control: degree to which people think they have control over the outcome of events in their lives

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Greater self-actualization:achievement of one’s full potential, self-fulfillment

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Positive feelings after encountering a stressor

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General state of positive mental health

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Increased attention

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Improvement in sleep behavior

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Effective in treating drug addiction & cigarette smoking

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Reduction in eating disorders

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Relief from headaches

Chapter 11 ➔ Autogenic training ◆ Autogenic Training- A relaxation technique that involves imagining one’s limb to be heavy, warm, and tingling. ● The warmth was a function of the dilation of blood vessels, resulting in increased blood flow. ● Sensation of heaviness was caused by muscle relaxation. ● Autogenic Training uses the bodily sensations of heaviness and warmth to first relax the body and then expand this relaxed state to the mind by the use of imagery. ● Benefits of Autogenic Training: ○ Self-Healing nature of autogenics

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Those who have an internal locus of control find autogenics more effective then do those with an external locus of control. Progressive relaxation ◆ Progressive Relaxation- A relaxation technique involving contracting and relaxing muscle groups throughout the body; also called neuromuscular relaxation or Jacobsonian relaxation. ● Used to induce nerve-muscle relaxation ● Have to teach people to recognize more readily what muscle tension feels like. Effects of autogenic training ◆ Physiological Effects: ● Heart Rate ● Respiratory Rate ● Muscle tension ● Serum-cholesterol level all decrease ● Relief from headaches ● Alpha brain waves and blood flow to the arms and legs increase ● Improve the immune function in people with cancer ● Helped women alleviate menstrual discomfort ● Has been found to help people with insomnia get to sleep, treat substance abuse,relieve pain. ◆ Psychological Effects: ● Reduce anxiety/depression ● Decrease tiredness ● Control obsessive gambling ● Help people increase their resistance to stress ● Increase ability to tolerate pain Imagery ◆ Images of relaxing scenes to translate body relaxation into mind relaxation ◆ Close our eyes ◆ Practice visualizing one color ◆ Visualize colors into pictures and abstract and ideas ◆ People and vivid scenes and smells,sounds,colors, sensations, and taste. Signs of tension in the body ◆ Bracing Bracing ◆ Use of too much muscular contraction with the consequences being backache,headache, pains in the neck or shoulders, and other illnesses. ◆ The body ready for some action. ● Example: Grasping the steering wheel tightly, holding the pen tightly while taking notes

Chapter 12

➔ Diaphragmatic breathing ◆ Diaphragmatic Breathing- Deep breathing that expands the belly rather than just the chest. ● Upper Costal breathing:  expand the upper third of the chest. ● Thoracic Breathing or middle costal breathing: Expanding the middle third of their chest. ● Very deep breathing: Inhaling a large amount of air and exhaling it slowly. ➔ Body scanning ◆ Body Scanning: A relaxation technique that searches for relaxed body parts and transports that sensation to less relaxed areas. ● The relaxed sensations can be imagined to be a warm ball that travels to various bodily locations, warming and relaxing them. ➔ Massage ◆ Massage- A relaxation technique that involves manipulating points in the body that are muscularly tense. ◆ Shiatsu: Acupressure massage ◆ Reflexology: A massage technique that massages a “reflex zone” in the foot in which damage to body parts is thought to be manifested. ◆ Aromatherapy: The use of plant material added to massage oil thought to have pharmacological qualities that improve health. ➔ Mindfulness and its benefits ◆ Mindfulness- Focusing attention on the present moment to relax( Live in the now, Mindful eating, Mindful listening, and mindful walking.) ◆ Physiological Benefits: ● Helps people overcome stress ● Improves sleep and mood patterns of cancer patients. ➔ Benefits of pets ◆ Pets allow us to focus on their care and away from our own concerns ◆ Provide social support, provide entertainment ◆ Reduce levels of stress hormones ◆ Improve chances of survival after life-threatening illness ◆ Promote social responses from withdrawn people ➔ Instant Calming Sequence (ICS) ◆ ICS- A relaxation technique that elicits relaxation quickly in a five-step approach. ◆ Recognizing first signs of stress and responding immediately to them ● Step 1: Uninterrupted breathing ● Step 2: Positive Face ● Step 3: Balanced Posture ● Step 4: Wave of relaxation ● Step 5: Mental Control ➔ Quieting Reflex (QR) ◆ QR: A six-step relaxation technique that results in relaxation in seconds.

◆ Effective for stress headaches, sleep problems, stress, high blood pressure, and anxiety ● 1. Think about something that makes you afraid or anxious ● 2. Smile inside(breaks up anxious facial muscle tension) ● 3. Tell yourself, “I can keep a calm body and an alert mind.” ● 4. Inhale a quiet, easy breath ● 5. Let your jaw go loose as you exhale; keep your upper and lower teeth slightly apart ● 6. Imagine heaviness and warmth moving throughout your body, from head to toes. ➔ Repetitive prayer ◆ Saying favorite prayer over and over again ● Step 1: Quieting the mind. Tell body that it can relax ● Step 2: Breathing. Drop head to your chest as you exhale. ● Step 3:The peaceful state. Repeat “peace, be still” ➔ Biofeedback ◆ Biofeedback: The use of electronic instruments or other techniques to monitor and change subconscious activities,nervous system. ● People voluntarily control their bodily processes after gaining info about their body. ○ 1. Measuring the physiological parameter ○ 2. Converting this measurement to understandable form. ○ 3. Feed back this info to the person who is learning to control his or her body processes. Chapter 13 ➔ Aerobic exercise ◆ Exercise of relatively long duration that does not require more oxygen than can be inhaled ● Ex: jogging, bicycling, walking, rope jumping ➔ Endorphins ◆ Brain neurotransmitters that decrease pain and produce feelings of well-being ➔ Signs of overtraining ◆ Unusual soreness in muscles and joints/heaviness in arms and legs ◆ Inability to relax, persistent tiredness ◆ Unusual loss of appetite and weight ◆ Repeated injury ◆ Constipation or diarrhea ➔ Anaerobic exercise ◆ Exercise of short duration that requires more oxygen than can be inhaled ➔ Benefits of exercise - Improves functioning of lungs and circulatory system - Delays the degenerative changes of aging

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Weight bearing exercise improves bone density Strengthens heart muscle Maintain normal BP in normotensives and reduces in hypertensives Results in shorter recovery time from strenuous activities Burn calories -> prevents health-related conditions associated with obesity Lower resting pulse rate Accelerates speed and efficiency of food absorption Tones muscles to improve strength Increases endurance and improves posture Reduces low-density lipoproteins (LDL) and serum cholesterol, increases H (high) DL RICE - used to minor injuries when exercising Rest: do not use injured part of body until healed Ice: place ice on injured part for 10 minutes at a time Compress: wramp injured part in a bandage to reduce swelling Elevate: keep injured body part raised to increase blood flow to the area Water intake amounts ◆ Drink plenty of water before and after exercise Physical fitness ◆ Ability to do one’s work and have energy remaining for recreational activities ● Muscular strength: absolute max. Force that a muscle can generate ● Muscular endurance: ability to do continuous muscular work ● Cardiorespiratory endurance: ability of the circulatory system to supply oxygen to the muscles and remove waste products ● Body composition: proportion of lean body mass to the percentage of body fat ● Agility: ability to move with quickness, speed, and balance How to compute one’s target heart rate ◆ Find pulse and count for 30 seconds and multiply by two to find heart rate ● For unconditioned people, heart rate should be between 60-80%

Chapter 14 ➔ Locus of control ◆ Perception of the amount of control one has over events that affect one’s life ➔ Self-contracting ◆ Making a contract with oneself to change behavior ➔ Social support ◆ Includes emotional or informational support from a friend ➔ Social enforcement ◆ Using family/friends to go through with wanted behavior ➔ Professional help ◆ Health professionals assist people in health and lifestyle behavior changes ➔ “Cold turkey”

◆ Quitting substance use suddenly and abruptly ➔ Perceived susceptibility (using health belief model) ◆ One’s opinion of the likelihood of getting condition, illness, or disease if the recommended health behavior is not adopted ➔ Perceived severity ◆ One’s opinion of the seriousness or severity of the condition ➔ Perceived benefits ◆ One’s opinion of how effective the recommended health behavior is in reducing the risk of seriousness of the condition, illness, or disease ➔ Perceived barriers ◆ One’s opinion of the costs associated with taking the recommended action (financial, time, energy, psychological cost) ➔ Goal-Setting theory ◆ Highest effort used for moderately difficult goal ● Establishing long and short goals ● Higher self-efficacy sets higher goals ● Belief in maintaining the gold and the importance attached to it ◆ Properties of effectiveness: ● How specific and difficult the goal is ● Anticipated effects of achieving the goal ● Feedback received based on the goal ➔ Self-monitoring ◆ Observing and recording one’s own behavior for measuring progress ➔ Mirroring ◆ Copying a desired behavior to change one’s behavior ➔ Material reinforcement ◆ Rewarding habior with tangible object (something of value) ➔ Social reinforcement ◆ Rewarding a behavior with social approval by someone else ● Increases frequency of behavior ➔ Stages of Change theory Precontemplation: being unaware of the problem or need to change Contemplation: thinking about changing a behavior but without planning to do so Decision/determination: planning to change the behavior Action: implementing program to enact the change Maintenance: continuing the changed behavior over time ➔ Reminders ◆ Reminding oneself to perform a particular behavior ➔ Self-efficacy ◆ People’s beliefs (confidence) about their capabilities Chapter 15 ➔ Race

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◆ Group of people with similar physical traits, blood type, genetic patterns, and inherited characteristics Ethnicity ◆ Group of people having a common heritage (customs, characteristics, language, history) Problems faced by minorities - Poor health - crime and violence - Poverty - cultural conflicts - Low educational levels - racism - Infant mortality - acculturation stressors - Racial profiling, hate crimes, violence Stressors challenging minorities ◆ Culture conflicts ● Need to “fit in” when someone leaves one culture and enters another ● New culture standards at odds with norms and values ● Can occur intrapersonally and interpersonally ◆ Acculturation: ● Entering new culture requires adaptation ○ Language barriers ● Employment difficulties ● Children acculturate faster than parents ● Racial profiling, crime, and violence Racism ◆ Belief that one’s own race is superior to another’s ● Health effects: ○ Stroke and heart attack ○ High BP ○ Cancer ○ Low birthweight in babies ○ Respiratory problems Poverty and education level ◆ Associated with poorer health ◆ Lower socioeconomic levels results in poorer health status ◆ Women in general earn less than men and have fewer opportunities ◆ Age and disability status affect employment opportunities Hate crime ◆ Hate crimes: crimes against people based on their race, ethnicity, sexual orientation, or religion Stressors for international students ◆ Faced with unfamiliar culture that they need to adapt in ◆ Cultural difference, language barriers, and U.S. educational system ◆ Percep...