1. Stress Management Health Psychology

2. 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

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

4. 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

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

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

7. Guided Imagery

8. CLASS ACTIVITY Relaxation Exercises: –Diaphragmatic Breathing –Guided Imagery

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

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

11. 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)

12. 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)