ALMA D'ARTE

Health Class

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2/6/2019

Coping and Defense mechanism

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when we are stressed or frustrated


  • Create a list of activities that make you happy so you can do those when you are stressed.

  • It can be deep breathing, listening to music, or writing
​

defense mechanisms


Denial- refusing to recognize an emotion or a problem

Compensation- Making up for weakness in one area by excelling in another area

Rationalization- Making excuses for actions or feelings

Reaction formation- behaving in a way opposite to the way you feel

Projection- putting your own faults onto another person

Regression- Returning to immature behaviors to express emotion

signs of stress


Behavioral Changes
  • overeating or hardly eating at all
  • sleep problems
  • being in a rush or talking fast
  • reckless behavior

Changes in thinking
  • unable to concentrate
  • negative thinking
  • excessive worrying
  • self-criticism
  • critical of others

Physical Changes
  • muscle tension
  • headache
  • upset stomach
  • pounding heart
  • shortness of breath
  • increased sweating
  • skin rash

Emotional Changes
  • irritable
  • angry
  • inpatient
  • nervous
  • increased crying 

stress can cause


  • stomachache
  • asthma
  • headaches
  • lowered resistance to disease
  • heart disease

what matters is how we respond to stress


There is that half full/half empty thing, and a theory that genetics might affect us.

coping with stress


  • time management
  • giving yourself a cleaning schedule
  • mental rehearsal and practice
  • physical activity
  • relaxation
  • communicating

stoicism


Stoic: Remaining calm under pressure and avoiding irrational extremes

how to avoid negative thinking


  • The best way is through
  • Accept the negative thinking, don't avoid
  • Feel what you feel
  • Practice self compassion
  • Practice self care
  • See what you feel next
  • Help other people that you can now relate to

Man's Search for Meaning audiobook by Viktor E Frankl



ways to build resilience


  • Take care of yourself- make a list of personal self-care

  • Build a support system- develop good relationships, don't screw other people over

  • Take action- decide what needs to be done

  • Help somebody- find ways to relate to others

  • Confide in yourself- think

  • Go easy on yourself- self-compassion

  • Put things in perspective- look at other times when you have felt this way

  • Find a hassle-free zone- find places where you can feel free from stress

  • Sick to your routines- create a schedule


emotional intelligence



black history month


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