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524 CHAPTER 12 Stress, Health, and Coping“Without sufficient sleep it is more difficult to concentrate,make careful decisions, and follow instructions,” explains researcherMark Rosekind (2003). “You are more likely to makemistakes or errors, and are more prone to being impatient andlethargic. And, your attention, memory and reaction time areall adversely affected.”The stress–sleep connection also has the potential tobecome a vicious cycle. School, work, or family-related pressurescontribute to reduced or disturbed sleep, leaving youless than adequately rested and making efforts to deal withthe situation all the more taxing and distressful (Akerstedt &others, 2002). And inadequate sleep, even for just a fewnights, takes a physical toll on the body, leaving us moreprone to health problems (Colten & Altevogt, 2006; NationalSleep Foundation, 2004).Fortunately, research indicates that the opposite is also true:Getting adequate sleep promotes resistance and helps buffer theeffects of stress (Hamilton & others, 2007; Mohr & others,2003). For some suggestions to help promote a good night’ssleep, see the Enhancing Well-Being with Psychology section atthe end of Chapter 4.Suggestion 4: Practice a Relaxation TechniqueYou can significantly reduce stress-related symptoms by regularlyusing any one of a variety of relaxation techniques (Benson,1993). Meditation is one effective stress reduction strategy. Asdiscussed in Chapter 4 (see pp. 163–164), there are many differentmeditation techniques, but they all involve focusing mentalattention, heightening awareness, and quieting internal chatter.Most meditation techniques are practiced while sitting quietly,but others involve movement, such as yoga and walking meditation.Many studies have demonstrated the physical andpsychological benefits of meditation (Siegel, 2007; Waelde &others, 2004; Walton & others, 2002). More specifically, meditationhas been shown to reduce both the psychological andphysiological effects of stress (Dusek & others, 2008; Ludwig &Kabat-Zinn, 2009).One form of meditation that has been receiving a great dealof attention in psychology is called mindfulness meditation.Mindfulness techniques were developed as a Buddhist practicemore than two thousand years ago, but modern psychologistsand other health practitioners have adapted these practices foruse in a secular context (Didonna, 2008).Definitions of mindfulness are as varied as the practices associatedwith it. It’s important to note, also, that strictly speaking,mindfulness refers to an approach to everyday life as well as aformal meditation technique (Shapiro & Carlson, 2009). However,for our purposes, mindfulness meditation can be definedas a technique in which practitioners focus awareness on presentexperience with acceptance (Siegel & others, 2008).Advocates of mindfulness practice believe that most psychologicaldistress is caused by a person’s reactions to events and circumstances—theiremotions, thoughts, and judgments. As psychologistMark Williams points out, “We are always explainingthe world to ourselves, and we react emotionally to these explanationsrather than to the facts.… Thoughts are not facts”(Williams & others, 2007). Mindfulness practice is a way to correctthat habitual perspective, clearing and calming the mind inthe process. David Ludwig and Jon Kabat-Zinn (2008) explain:Mindfulness can be considered a universal human capacity proposedto foster clear thinking and open-heartedness. As such,this form of meditation requires no particular religious or culturalbelief system. The goal of mindfulness is to maintain awarenessmoment by moment, disengaging oneself from strong attachmentto beliefs, thoughts, or emotions, thereby developing agreater sense of emotional balance and well-being.In other words, mindfulness meditation involves paying attentionto your ongoing mental experience in a nonjudgmental,nonreactive manner (Ludwig & Kabat-Zinn, 2008). The Mindfulnessof Breathing technique is a simple mindfulness practice thatis often recommended for beginners.Mindfulness of Breathing• Find a comfortable place to sit quietly. Assume a sittingposture that is relaxed yet upright and alert. Close your eyesand allow the muscles in your face, neck, and shoulders toslowly relax.• Focus on your breath as your primary object of attention,feeling the breathing in and breathing out, the rise and fallof your abdomen, the sensation of air moving across yourupper lip and in your nostrils, and so forth.• Whenever some other phenomenon arises in the field ofawareness, note it, and then gently bring the mind back tothe breathing. As thoughts, feelings, or images arise in yourmind, simply note their presence and go back to focusingyour attention on the physical sensation of breathing.• To maintain attention on your breathing, it’s sometimeshelpful to count your breaths. Inhale gently, exhale, andthen speak the word “one” in your mind. Inhale gently,exhale, and mentally speak the word “two.” Do the sameup until the count of four, and then start over again.Remember, focus on the physical sensation of breathing,such as the feeling of air moving across your nostrils andupper lip, the movement of your chest and abdomen, andso forth.How long should you meditate? Many meditation teachersadvise that you begin with a short, easily attainable goal, suchas meditating for five minutes without taking a break. As youbecome more comfortable in your practice, gradually workyour way up to longer periods of time, ideally 20 to 25 minutes.Sources: Shapiro & Carlson, 2009; Wallace, 2009; Williams & others, 2007.mindfulness meditationA technique in which practitioners focus awareness on presentexperience with acceptance.
Chapter Review525CHAPTER REVIEW: KEY PEOPLE AND TERMSRobert Ader, p. 507Walter B. Cannon, p. 504Janice Kiecolt-Glaser, p. 507Richard Lazarus, p. 497Martin Seligman, p. 510Hans Selye, p. 505stress, p. 497health psychology, p. 498biopsychosocial model,p. 498stressors, p. 499daily hassles, p. 500acculturative stress,p. 503fight-or-flight response,p. 504catecholamines, p. 504general adaptation syndrome,p. 505corticosteroids, p. 506immune system, p. 506lymphocytes, p. 506psychoneuroimmunology,p. 507optimistic explanatory style,p. 510pessimistic explanatory style,p. 510Type A behavior pattern,p. 512social support, p. 515coping, p. 518problem-focused coping,p. 519emotion-focused coping,p. 519mindfulness meditation,p. 524➞ Web Companion Review ActivitiesYou can find additional review activities atwww.worthpublishers.com/discoveringpsych5e. TheDiscovering Psychology 5th edition Web Companion hasself-scoring practice quizzes, flashcards, interactive crosswordpuzzles, and other activities to help you master the material inthis chapter.
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Senior Publisher: Catherine WoodsEx
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To the loving memories of our mothe
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CONTENTSTo the Instructor xixTo the
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113 PerceptionThe Perception of Sha
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CHAPTER 6Memory231 PROLOGUE: The Dr
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CHAPTER 9Lifespan Development367 PR
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488 Closing Thoughts: Social Psycho
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APPENDIX AStatistics: Understanding
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What’s New in the Fifth EditionWe
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• New examples throughout the res
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• Updated In Focus box, “Evolut
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• Updated research on adult devel
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Features of Discovering PsychologyF
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Neuroscience and Behavior Trying to
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Color-Coded Video Games Little girl
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• Mirror Neurons: Imitation in th
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xxxviand activities, student exerci
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efforts accordingly. Student result
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Andy Pomerantz from Southern Illino
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Finally, our daughter Laura has liv
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Notice that some terms in the chapt
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The Study GuideBeyond the learning
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CHAPTER1Introduction andResearch Me
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Introduction: The Origins of Psycho
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Contemporary Psychology9Carl Rogers
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Contemporary Psychology11by environ
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Contemporary Psychology13CULTURE AN
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Contemporary Psychology15Forensic p
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The Scientific Method17CRITICAL THI
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The Scientific Method19But the actu
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Descriptive Research Methods21Descr
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Descriptive Research Methods23Extra
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Descriptive Research Methods25One p
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The Experimental Method27The Experi
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The Experimental Method29The ginkgo
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The Experimental Method31The Result
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Ethics in Psychological Research33E
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Ethics in Psychological Research351
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Enhancing Well-Being with Psycholog
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Chapter Review39CHAPTER REVIEW: KEY
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44 CHAPTER 2 Neuroscience and Behav
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CONCEPTMAPNEUROSCIENCE AND BEHAVIOR
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CHAPTER3Sensation andPerceptionLear
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Introduction: What Are Sensation an
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Introduction: What Are Sensation an
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Vision93Visible lightInvisible long
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Vision95nearsightedness, or myopia,
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Vision97receives information from t
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Vision99FOCUS ON NEUROSCIENCEVision
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Hearing101Afterimages can be explai
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Hearing103the stirrup, transmits th
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The Chemical and Body Senses105Can
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The Chemical and Body Senses107IN F
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The Chemical and Body Senses109buds
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The Chemical and Body Senses1111. P
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Perception113Table 3.4Summary Table
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Perception115To identify the myster
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Perception117probability of an even
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Perception119Depth PerceptionHow Fa
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Perception121Binocular Disparity an
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Perception123surface of the retina.
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Perceptual Illusions125The Müller-
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The Effects of Experience on Percep
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Chapter Review131CHAPTER REVIEW: KE
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136 CHAPTER 4 Consciousness and Its
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CONCEPTMAPCONSCIOUSNESS AND ITS VAR
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CHAPTER5LearningThe Killer AtticPRO
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Classical Conditioning185Much of th
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Classical Conditioning187bell as a
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Classical Conditioning189outburst o
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Classical Conditioning191The Famous
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Classical Conditioning193The experi
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Contemporary Views of Classical Con
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Operant Conditioning199Associations
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Operant Conditioning201B. F. Skinne
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Operant Conditioning203For example,
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Operant Conditioning205Table 5.3Typ
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Operant Conditioning207Discriminati
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Operant Conditioning209Shaping and
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Operant Conditioning211Cumulative n
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Observational Learning219FOCUS ON N
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Observational Learning221Bandura (1
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Observational Learning223by creativ
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Observational Learning225©1995 Wat
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Chapter Review227Practically speaki
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Concept Map229Operant ConditioningL
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232 CHAPTER 6 MemorymemoryThe menta
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234 CHAPTER 6 MemoryGeorge Sperling
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236 CHAPTER 6 Memorymaintenance reh
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238 CHAPTER 6 MemoryFigure 6.3 Badd
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240 CHAPTER 6 Memoryprocedural memo
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242 CHAPTER 6 MemoryEpisodic Memory
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244 CHAPTER 6 MemoryFigure 6.7(b) D
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246 CHAPTER 6 Memoryencoding specif
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248 CHAPTER 6 MemoryAlthough forget
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250 CHAPTER 6 MemoryTable 6.1Eight
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252 CHAPTER 6 MemoryNON SEQUITUR ©
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254 CHAPTER 6 Memorymisinformation
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256 CHAPTER 6 Memoryfalse memoryA d
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258 CHAPTER 6 Memorystudy, some of
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260 CHAPTER 6 MemoryTable 6.3Factor
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262 CHAPTER 6 Memorylong-term poten
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264 CHAPTER 6 MemoryIn terms of our
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266 CHAPTER 6 MemoryIn general, Hen
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268 CHAPTER 6 MemorydementiaProgres
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270 CHAPTER 6 MemoryENHANCING WELL-
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CONCEPTMAPMEMORYMemoryKey processes
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CHAPTER7Thinking, Language,and Inte
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Introduction: Thinking, Language, a
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Solving Problems and Making Decisio
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Language and Thought287Like the ava
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Language and Thought289A few symbol
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Language and Thought291Can You Coun
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Measuring Intelligence293Collective
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Measuring Intelligence295being “o
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Measuring Intelligence297The WAIS w
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The Nature of Intelligence299differ
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The Nature of Intelligence301intera
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The Nature of Intelligence305To und
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The Nature of Intelligence307Cultur
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The Nature of Intelligence311• Wh
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Chapter Review313The Segway MexicoC
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318 CHAPTER 8 Motivation and Emotio
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CONCEPTMAPMOTIVATION AND EMOTIONMot
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CHAPTER9Lifespan DevelopmentFuture
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Introduction: Your Life Story369>>
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Genetic Contributions to Your Life
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Prenatal Development373series of ex
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Adolescence393and instruction that
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Adolescence395Table 9.3The Typical
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Adolescence397Researchers are still
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Adolescence399that by the age of 12
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Adolescence401The Development of Mo
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Adult Development403Gender, Culture
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Adult Development405to their parent
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Late Adulthood and Aging407happines
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The Final Chapter409Even for an old
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Concept Map415AdolescencePhysical D
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418 CHAPTER 10 PersonalityThe Twins
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420 CHAPTER 10 Personalitypsychoana
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422 CHAPTER 10 PersonalityFigure 10
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424 CHAPTER 10 Personality©2000 Th
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430 CHAPTER 10 PersonalityMan, [Fre
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442 CHAPTER 10 PersonalityTable 10.
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444 CHAPTER 10 PersonalityIN FOCUSE
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CONCEPTMAPPERSONALITYPersonalityAn
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CHAPTER11Social PsychologyThe “Ho
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Person Perception459subway rider, y
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Person Perception461To illustrate,
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Attribution463observable features,
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Attribution465The Self-Serving Bias
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The Social Psychology of Attitudes4
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Understanding Prejudice469Originala
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Concept Map577Eating DisordersSever
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580 CHAPTER 14 Therapieshelping me
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582 CHAPTER 14 Therapies© The New
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584 CHAPTER 14 TherapiesThe “Bizz
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586 CHAPTER 14 TherapiesClient-Cent
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588 CHAPTER 14 TherapiesBehavior Th
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592 CHAPTER 14 TherapiesFigure 14.2
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594 CHAPTER 14 Therapiescognitive t
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598 CHAPTER 14 Therapiesgroup thera
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606 CHAPTER 14 TherapiesCULTURE AND
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C-2 Appendix C: APA Goals and Outco
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archetypes (AR-kuh-types) In Jung
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context effect The tendency to reco
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exposure therapy Behavioral therapy
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in an experiment; also called the t
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naturalistic observation The system
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characterized by increasing use of
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serial position effect The tendency
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trait approach to leader effectiven
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Allen, Karen M.; Blascovich, Jim; T
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Chang, Linda; Wang, Gene-Jack; Volk
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correlational studiescorrelation co
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fixed-ratio (FR) schedule, 210flash
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language learning, brain activityin
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operant conditioning (Continued)lea
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psychodynamic perspective, 10psycho
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social phobia, 540-541social psycho
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