341 IN WHAT TWO WAYS DO PEOPLE TRY TO ALLEVIATE STRESS Coping Reducing stress using emotional cognitive or behavioral methods Problemfocused coping Attempting to reduce stress directlyby changing the stressor or the way we interact with ID: 693255
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Slide1
Module 34
Health and HappinessSlide2
34-1:
IN WHAT TWO WAYS DO PEOPLE TRY TO ALLEVIATE STRESS?
Coping: Reducing stress using emotional, cognitive, or behavioral methodsProblem-focused coping: Attempting to reduce stress directly—by changing the stressor or the way we interact with that stressor.Emotion-focused coping: Attempting to reduce stress by avoiding or ignoring a stressor and attending to emotional needs related to our stress reaction.
Health and Happiness
Coping With StressSlide3
34-2:
HOW DOES A PERCEIVED LACK OF CONTROL AFFECT HEALTH?
In humans and other animals, uncontrollable threats trigger the strongest stress responses
:
Animal studiesLaudenslager and Reite (1984) rat studiesSeligman and colleagues (1967) dog studiesLearned helplessness: The hopelessness and passive resignation an animal or person learns when unable to avoid repeated aversive events.Human studiesRodin (1986) nursing home resident studyO’Neill (1993) work site environment studiesIncreasing control noticeably improves health and morale.
Health
and Happiness: Coping
With Stress
Personal ControlSlide4
Generalized helpless behavior
Perceived lack of control
Uncontrollable bad events
Learned HelplessnessSlide5
Coping With Stress
Personal Control
Why does perceived loss of control predict health problems?Losing control produces an outpouring of stress hormones. When rats cannot control shock or when humans or other primates feel unable to control their environment, the result is rising stress hormones blood pressure levels increase immune responses drop.
By
boosting feelings of control, people often lead happier and healthier lives.Slide6
Coping With Stress
Personal Control
Internal Versus External Locus of ControlIf experiencing a loss of control can be stressful and unhealthy, do people who generally perceive they have control of their lives enjoy better health?Those who have an external locus of control believe that chance or outside forces control their fate
.
Those who have an internal locus of control believe they control their own destiny. Studies show that people who believe in their freedom learn better, perform better at work, behave more helpfully, and have a stronger desire to punish rule breakers (Clark et al., 2014; Job et al., 2010; Stillman et al., 2010).Slide7
34-3:
HOW CAN OUR SELF-CONTROL BE DEPLETED, AND WHY IS IT IMPORTANT TO BUILD THIS STRENGTH?
Depleting and Strengthening Self-ControlSelf-control: Ability to control impulses and delay short-term gratification for greater long-term rewardsExercising willpower temporarily depletes the mental energy needed for self-control on other tasks. But the long-term effect of exercising self-control is strengthened self-control, much as hard physical workouts leave you temporarily tired but stronger in the long term.Self-control requires attention and energy, but it predicts good adjustment, better grades, and social success.
Coping With Stress
Personal ControlSlide8
34-4:
HOW DOES AN OPTIMISTIC OUTLOOK AFFECT HEALTH AND LONGEVITY?
PessimistsExpect things to go badly; blame themselves , others or situations beyond their controlOptimistsExpect to have control, work well under stress, and enjoy good healthEnjoy better moods, stronger immune systems, quicker recovery times, longer lives, and better well-being and success overall
Optimism runs in
families; one genetic marker is a gene that enhances the social-bonding hormone oxytocinEven the most pessimistic of us can learn to become more optimistic; in one such study pessimists reported lower levels of depressionCoping With StressExplanatory Style: Optimism Versus PessimismSlide9
34-5:
HOW DOES SOCIAL SUPPORT PROMOTE GOOD HEALTH?
Social support itself creates health benefits:It calms us and reduces blood pressure and stress hormones.It fights illness by fostering stronger immune functioning.Close relationships give us an opportunity for “open heart therapy,” a chance to confide painful feelings.
Coping With Stress
Social SupportSlide10
Having
a sense of control, developing more optimistic thinking, and building social support can help us
experience less stress and thus improve our health. But sometimes we cannot alleviate stress and simply need to manage our stress.Aerobic exercise, relaxation, meditation, and active spiritual engagement may help us gather inner strength and lessen stress effects.Based on what we have learned so far, can you guess why that might be ?
Health
and HappinessReducing StressSlide11
34-6: HOW EFFECTIVE IS AEROBIC EXERCISE AS A WAY TO MANAGE STRESS AND IMPROVE WELL-BEING?
Aerobic exercise:
Sustained activity that increases heart and lung fitness; may also reduce depression and anxietyIncreases the quality and quantity of life (two additional years, on average )Boost in quality of life seen in increased energy, better mood, and stronger relationships
Health
and Happiness Reducing StressAerobic ExerciseSlide12
Mildly depressed
college women
who participated in an aerobic exercise program showed markedly reduced depression
, compared
with those who did relaxation exercises or received no treatment. (From McCann & Holmes, 1984.)Aerobic Exercise and DepressionSlide13
34-7:
IN WHAT WAYS MIGHT RELAXATION AND MEDITATION INFLUENCE STRESS AND HEALTH?
Much research done starting in the late 1960s on biofeedback. It is now is thought to have limited effect, working best on tension headaches.More than 60 studies
have
found that relaxation procedures can help alleviate headaches, high blood pressure, anxiety, and insomnia.Relaxation traininghas been used to help Type A heart attack survivors reduce risk of future heart attacks.Mindfulness meditation: Relaxing and silently attending to your inner state, without judging it. Strengthens connections among regions in the brainActivates brain regions associated with more reflexive awarenessCalms brain activation in emotional situationsReducing StressRelaxation and MeditationSlide14
34-8:
WHAT IS THE FAITH FACTOR, AND WHAT ARE SOME POSSIBLE EXPLANATIONS FOR THE LINK BETWEEN FAITH AND HEALTH?
The faith factor: Religiously active people tend to live longer than those who are not religiously active. This is correlational, not cause-effect. Nevertheless, research indicates that religious involvement, like nonsmoking and exercise, is a predictor of health and longevity.Possible explanations may include the effect of intervening variables, such as the healthy behaviors, social support, or positive emotions often found among people who regularly attend religious services.
Reducing Stress
Faith Communities and HealthSlide15
Reducing Stress
Faith Communities and HealthSlide16
34-9: WHAT IS THE FEEL-GOOD, DO-GOOD PHENOMENON, AND WHAT IS THE FOCUS OF POSITIVE PSYCHOLOGY RESEARCH?
People aspire to happiness because our state of happiness or unhappiness influences all facets of life.
Feel-good, do-good phenomenon: People’s tendency to be helpful when already in a good mood.Doing good also promotes good feeling, the do-good, feel-good phenomenon. Health
and Happiness
HappinessSlide17
Happiness
research stems from William James’ writings in the early twentieth century through to the
humanistic psychologists interest in advancing human fulfillment in the 1960s. In the twenty-first century, positive psychologists under the leadership of Martin Seligman have used scientific methods to study human flourishing.Subjective well-beingSelf-perceived happiness or satisfaction with lifeUsed along with measures of objective well-being (for example, physical and economic indicators) to evaluate people’s quality of life
Health
and HappinessHappinessPositive PsychologySlide18
Positive well-being
Positive character
Positive
groups, communities, and
cultures
Three pillars of positive psychology
Scientific study of human functioning, with the goals of discovering and promoting strengths and virtues that help individuals and communities to thrive.
Positive psychology
Happiness
Positive PsychologySlide19
34-10:
HOW DO TIME, WEALTH, ADAPTATION, AND COMPARISON AFFECT OUR HAPPINESS LEVELS?
The Short Life of Emotional Ups and DownsEmotional ups and downs tend to balance out; moods typically rebound.Friday and Saturday are the most positive mood days.Early morning to midday are the most positive times of day.
Usually
, even tragedy is not permanently depressing. The surprising reality: The duration of emotions is overestimated; resiliency and adaptability are underestimated.HappinessWhat Affects Our Well-Being?Slide20
Wealth and
Well-Being
Wealth does correlate with well-being in some ways.Having resources to meet basic needs and maintain some control over life does buy happiness.Increasing wealth matters less once basic needs are met.Economic growth in affluent countries provides no apparent morale or social well-being boost.Happiness
What Affects Our Well-Being?Slide21
Happiness Is Relative:
Adaptation
and ComparisonOur emotions seem like elastic bands that pull us back from highs and lows.Happiness is relative to our own experiences (the adaptation-level phenomenon) and to others’ success (the relative deprivation principle).Feelings of satisfaction and dissatisfaction, success and failure are judgments we make based partly on our prior experience.
Comparing ourselves with those who are better off creates envy, but counting our blessings as we compare ourselves with those worse off boosts our contentment.
HappinessWhat Affects Our Well-Being?Slide22
The
perception
that one is worse off relative
to
those with whom one compares oneself. Satisfaction may come when one feels better off than
peers.
Relative
deprivation
The
tendency
to form judgments (of sounds, of lights, of income) relative to a neutral level defined by our
prior experience
.
Partly
influences feelings of satisfaction and dissatisfaction, success
and failure
.
Adaptation-level phenomenon
Happiness
What Affects Our Well-Being?Slide23
34-11:
WHAT ARE SOME PREDICTORS OF HAPPINESS, AND HOW CAN WE BE HAPPIER?
Happiness levels are product of nature–nurture interaction.Twin studies: About 50 percent of happiness rating differences among people seems to be heritable—attributable to genes.Personal history: Emotions balance around
a
level defined by experience; happiness set point.Culture: There is diversity in the value groups place on various traits (for example, social acceptance and harmony in collectivist cultures and self-esteem and achievement in individualist cultures).Individual happiness level may influence national well-being.HappinessWhat Predicts Our Happiness Levels?Slide24
Happiness
What Predicts Our Happiness Levels?
Happiness Is . . . Slide25
Eleven
research-based
suggestions for improving your mood and increasing your satisfaction with life:Realize that enduring happiness may not come from financial successTake control of your timeAct happySeek work and leisure that engage your skills
Buy shared experiences rather than things
Join the “movement” movementHappinessEvidence-Based Suggestions for a Happier LifeSlide26
Research-based suggestions for improving your mood and increasing your satisfaction
with life (continued):
Give your body the sleep it wantsGive priority to close relationshipsFocus beyond selfCount your blessings and record your gratitude
Nurture your spiritual self
HappinessEvidence-Based Suggestions for a Happier Life