3160 stress management exam 2 review

• assertiveness (balance between passive and aggressive)
• nonassertive/passive
• aggressive
• DESC (describe, express, specify, consequence)

• describe: clarify, detail, paint a verbal picture of the other person’s behavior of the situation to which you are reacting
• Express: use the “I” form. Express your feelings regarding the other person’s behavior or the situation you have described
• Specify: be specific about what you want. Identify several ways you would like the other person’s behavior or the situation to change
• Consequence: select consequences you have decided to apply to the behavior or situation, what will you do if the other person’s behavior or the situation changes to your satisfaction

• Speak with precision and directness
• Enhance your vocabulary
• Use language appropriate for your listening audience
• Attack issues not people
• Avoid putting others on the defensive
• Avoid asking someone else to pass on your thoughts and feelings to a third party
• Avoid information overload
• Validate your assumptions
• Resolve problems when they arise

• Withdrawal
• surrender
• hostile aggression
• persuasion
• dialouge

avoid physical or psychological, time out, cool off

habitually give in to a situation of problem, negative, deflates self esteem

conflict confrontation perpetuates resentment

use to win a conflict at the expense of others – negative; use of reason, emotional awareness, or motivation to get a point across; When used tactfully persuasions opens new lines of thinking which can then be tools to resolve issues and promote mutual agreement

• (this is the best way) Verbal exchange of opinions attitudes facts and perceptions that opens the doors to greater understanding of the nature of the problem;
• Centers on the costs and benefits of solving a problem
• Compromise plays an important role

• clarify your values
• set goals
• develop an action plan
• evaluate how you spend your time
• organize your time

• Is this the goal that I really want to devote a lot of time and energy to accomplish
• Is this goal consistent with my highest values
• Is this goal achieveable
• Is this goal positive
• Are my goals in balance

• physical
• psychological
• intellectual
• social
• spiritual

• make changes slowly, incrementally
• small promises to self and keep promises
• write things down, helps not lie to self

• tangible
• emotional
• informational
• instrumental
• appraisal

money, car, material possessions

love concern

fact advice

giving assistance

provides affirmation and feedback

• eat right
• get exercise
• practice relaxation
• stop negative thoughts and avoid negaholics, take advantage of worksite health programs, give yourself transition time,
• leave work at work,
• practice assertiveness and effective communication,
• attend staff meetings and give feedback, contact HR when necessary,
• connect withco-workers.
• Ask them how they handle task well,
• take breaks/vacations,
• make work space pleasant,
• increase skills,
• de-brief when necessary,
• have a life outside of work,
• use appropriate humor,
• report sexual harassment and bullying,
• ask for clear definition of roles and responsibilities

what are they

• spend time together                       
• build esteem in each other           
• reach out to the community            choose/enjoy their lifestyle           
• manage stress/reduce tension            problem solve together            communicate                                   
• show affection           
• have traditions/rituals                       
• value all members

• The mental experience of discovering and appreciating ludicrous or absurd ideas, events, or situations that bring pleasure or enjoyment to the individual
• The quality of being funny or appreciating funny thoughts or acts or behavior. The ability to perceive what is funny, a state f mind, feeling, or mood
• Humor is a perception, involves give and take/ absorption and expression

• parody
• satire
• slapstick
• absurd/nonsense humor
• double entendre
• black humor
• irony
• dry/humor/puns
• sarcasm

imitation/exaggeration laugh at self

personal,social, political flaws

can’t take life to seriously, emphasizes incongruous, two opposites brought together

word play/double meanings

joke after a tragedy or death

oxymorons, concepts paired together weird outcome

clever wit, limited to small groups who understand

insulting humor, increases stress

• generates relaxation response
• decrease HR, BP
• stimulate circulation
• massage organs
• burns cal
• facilitates digestion
• stabilize blood sugar
• increase tolerance to pain
• works face and abdomen
• aids in clearing out mucus
• suppreses stress hormones
• strengthens immune system
• decreases inflammation(heart)
• one minute hearty laughter=10 min on row machine
• longevity in cardiac patients and general population

• Balances positive and negative perceptions diffuse anger/anxiety
• Stress moderator/buffer
• encourages cathartic release of emotions Increase pleasure/happy/joy
• decrease depression enhances mood by increasing endorphins
• Increase problem solving ability
• universal language
• Unites body mind and spirit

• take work seriously not self
• look for humor daily
• expose yourself to humor
• share jokes cartoons etc w/others
• hear a good joke, share with 5 people
• use as tool not weapon
• surround self with things/people that make smile
• smile-fake till make
• laugh at self stand up shake arms legs like crazy
• keep humor journal or file create imagine read write explore

a belief system focusing on intangible elements that impact vitality and meaning of life’s events. that which is in total harmony with the perceptual and nonperceptual

organized beliefs/practices; rules; interpret and give meaning to lifes experiences; behavior in keeping with given precepts

the human search or longing for the spiritual in one’s life

A sense of moral decay and emptiness pervasive in much of today’s world; an emptiness that cannot be filled by materialism or acquisition of “more stuff”

The refusal to recognize the importance of the spiritual dimension of life, individually and socially

• centering (autumn)
• Emptying (winter)
• Grounding (spring)
• Connecting (summer)

soul searching, cultivate internal relationship, journaling meditation yoga

ridding yourself of old ways of thinking, feeling, doing, dispose of stuff no long serves you, release and detach to make room for more “winter of discontent, repentance

new insights revealed to assist growth; fill emptiness with revelation and resolution; focus to ones life; eureka moments

bonding with others, connect with love; social well being; sharing and celebration; respect for all creation including nature

• quicker recovery from surgeries,
• low morbidity and mortality rates,
• substance abuse,
• blood pressure,
• rates of depression,
• cancer rates,
• rates of disability;
• increased longevity
• better life satisfaction,
• marriage adjustments,
• overall well being,
• less death anxiety

• Prayer,
• forgiveness,
• relationships,
• empathy,
• mediation,
• intrinsic religious practice,
• expressions of gratitude,
• service to others,
• exploration of roots