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1) Disarm the negative critic inside
2) Give yourself positive reinforcements and affirmations
3) Avoid "should haves"
4) Focus on who you really are/your own identity
5) Avoid comparisons with others
6) Diversify your interests
7) Improve your connectedness
8) Avoid self- victimization
9) Reassert yourself and your value before and during a stressful event
Defined as the sense of underpinning self- values, self- acceptance, and self- love; thought to be a powerful buffer against perceived threats
A critical factor in how people respond to stress, regardless of personality type
The six pillars of self- esteem:
1) The focus on action
2) The practice of living consciously
3) The practice of self- acceptance
4) The practice of self- assertiveness
5) The practice of living purposefully
6) The practice of personal integrity
Four factors that ensure a high sense of self esteem:
1) Connectedness
2) Uniqueness
3) Power
4) Models
"R" is for risk taker
AKA sensation seekers
Used to describe people whose personalities appear to be dominated by an adventurous spirit. Adrenaline is their drug of choice
People inclined toward extreme sports or exotic travel are better able to cope with life events than those who are more inclined to avoid taking risks. They expose themselves to "approachable stress"
Codependent personality is so prevalent in the United States that it has become "the American personality" with over 96% of Americans exhibiting traits of codependency
Extreme examples of individuals with the helpless- hopeless personality type are: alcoholics, drug addicts, abused children, abused wives, some elderly, and some of the nation's homeless
Because of the failure- control issues involved, the helpless- hopeless personality is considered synonymous with an ongoing stress response
1) External referencing
2) Lack of emotional boundaries
3) Impression management
4) Mistrust of one's own perceptions
5) Martyr syndrome
6) Lack of spiritual health
Defined as the traits that comprise a unique winning attitude to overcome adversity and challenges, no matter what the odds may be, so that one comes out the victor, not the victim
Traits include: acceptance (of the situation), optimism, mental flexibility, and creative problem solving
Integrates the right- brain abilities of intuition, acceptance, and faith with the left- brain skills of judgment and organization
Biphasic (left and right brain)-- e.g. proud yet humble, selfish yet altruistic, etc.
1) Ardent approval seeker
2) Perfectionist
3) Super- overachiever
4) Crisis manager
5) Devoted loyalist
6) Self- sacrificing martyr
7) Manipulator
8) Victim
9) Feelings of inadequacy
10) Reactionary
Describes a person who has given up on life, or aspects of it as a result of repeated failure. This is a stress- prone personality based on low self- esteem
Signatures of learned helplessness are:
1) Poor self- motivation
2) Cognitive distortion
3) Emotional dysfunction
The characteristic that best identifies the helpless- hopeless personality is referred to as an external locus of control-- a preponderance of external factors reinforcing behavior (e.g. luck, the weather, chance, or astrological influences). Individuals identified as having an internal locus of control were healthier and more productive
The complexity of one's personality is thought to be shaped by genetic factors, family dynamics, social influences, and a wealth of personal experiences
There are debates as to whether traits and behaviors are primarily innate or learned-- the nature v. nurture question. There is no clear cut answer to this question
So, can we change our personalities? Like the ability to improve your IQ, the answer seems to be yes!
By changing various personality traits, one can change one's personality. It is this consensus that has led to the formation of, and emphasis on, behavior modification, counseling, and classes in health promotion and programming (including stress management)
Type A Personality- a rushed or hurried lifestyle. Once associated with time urgency, is now associated with unresolved anger issues
Type A behavior was a greater predictor of heart disease than all other risk factors combined
Type A individuals are more prone to sympathetic arousal, hypertension, and elevated levels of cholesterol and triglycerides, placing these people at greater risk for several stress- related disorders, but especially coronary heart disease
1) Time urgency (impatience)
- Type A people were found to be preoccupied with the passage of time
- Feel uncomfortable/guilty about relaxing when there is no set agenda
- Everything in the course of a working day is done with speed
- Time itself becomes a major stressor
- Behaviors: impatience with others who are too slow with tasks that threaten their own work schedule or personal responsibilities, hate waiting in lines, honk at car infront when light turns green
Melodie Beattie defined it as "an addiction to another person(s) and their problems or to a relationship and its problems"
Precursors to the development of codependency are: having alcoholic parents or guardians, having divorced parents, or having emotionally repressive parents. Some say codependent traits are simply a product of American social mores
Children develop survival skills usually to win approval and love from elders and to cope with family stress on a day- to- day basis
The concept of codependency was introduced by psychologists in the 1980s to describe individuals who are dependent on making other people dependent on them as a means of self- validation
This is a stress prone personality that increases the likelihood of perceived stress and the inability to cope effectively with it
It is addictive in nature. Enablers allow for continued behaviors by covering up for them, allegedly out of concern, loyalty, and love, but in fact to act out their need to be needed
Hardy personality- A term coined by Maddi and Kobasa; personality characteristics that, in combination, seem to buffer against stress: control, commitment, and challenge
A hardy personality may override a genetic disposition to illness
Individuals with this personality type may exhibit several Type A traits without risk of heart disease, often hurrying through tasks to enjoy others because they enjoyed life so much
Value on inner resources
Although almost everyone has a concept of what personality is, scholars in the field of psychology have yet to agree on a definition of the term
Originally derives from the latin word persona, meaning mask, as in the masks used by actors in ancient Greek plays
In contemporary times, personality has come to mean a conglomeration of several characteristics-- behaviors, expressions, moods, and feelings-- that are perceived by others
Dr. Johan Denollet devised a 14 question survey to help determine a person's cardiovascular health based on a proclivity to depression, what he calls negative affectivity
Questions attempt to identify personality traits such as worry, irritability, gloom, social inhibition, and depression
"D" is for Depression
Type D is also known as "psychocardiology" or "behavioral cardiology"
Defined as the relationship between emotional stress (specifically anxiety and depression) and cardiac function
It is the idea that personality traits associated with anxiety and depression affect the course of heart disease
- Type A children model their behavior on that of parents and other figures of authority, and are influenced by corporate culture
- Type A behaviors are rewarded in our society as positive attributes. These include: material wealth (the American dream), immediate gratification, competitiveness, people as numbers, secularization, atrophy of the body and right brain, and television watching
6) Hyperaggressiveness and free- floating hostility
- Type A's have a need to dominate other people
- Only strive for high goals, but walk over people to get to the top, showing little/no compassion
- Free floating hostility- permanently indwelling anger that erupts at trivial occurances like traffic lights, broken photocopy machines, or long lines
- Inability to express anger in a creative fashion. Feelings of anger are momentarily suppressed and later they explode
- Type A's typically display annoyance with circumstances that would seem barely noticable to type B's
One factor that all 6 of these traits share is low self- esteem
4) Rapid speech patterns
- Type A people are found to raise their voices in normal conversations, and use explosive words to influence, control, or intimidate others
Behaviors: finishing sentences for people who take their time expressing or articulating their thoughts
5) Manipulative control
- Results from desire to influence, and even intimidate, co- workers, family members, and acquaintances
- Control is achieved through either direct intimidation or circuitously, in a passive aggressive way, when they feel threatened
- Behavior: one- upmanship
2) Polyphasia (engaging in more than one thought or activity at a time)
- AKA multitasking
- Can lead to sensory overload
- Related to a sense of time urgency in that these people feel that they must do many things at once because their time is so limited
- Behaviors: driving to work, talking on a cell phone, putting on makeup, and listening to the radio all at the same time
3) Ultra- competitiveness
- Type A's are self conscious and compare themselves with others of similar social status
- All colleagues/peers are perceived as personal threats
- Appear to be egocentric
- May be more concerned about quantity of work over quality
- Behaviors: working extra hours, working on several projects at a time, and vying for top recognition at work