MANAGING STRESS AND COPING WITH LIFE'S CHALLENGES, HLTH 1100 chapter 3

improving time management

*do one thing at a time *clean off your desk *prioritize you tasks *find a clean and comfortable place to work and avoid interruptions *reward yourself *work when youre at your best *breaks big tasks into small ones * remember that time is precious

How to manage stress in college

*practice mental work to reduce stress -assess stressors and solve problems -change the way youthink and talk to yourself *develop support network - find supportive people -invest in your loved ones *cultivate your spiritual side -fight anger urge *manage emotional responses *learn to laugh, be joyful, and cry *get positive -assess what is happening today -choose optimism -think of setbacks as opportunities for growth

psychosocial stressors

-adjustment to change -hassles -the toll of relationships -academic and financial pressure -frustrations and conflicts -overload-overly pressured by demands -stressful environments- background distressors in the encironment such as pollution allergens and tobacco smoke -bias and discrimination

factors influencing response to stress

-characteristics of the stressor -whether it is predictable -whether it occurs often -biological factors -past experiences

lessen financial stress

-develop a realistic budget -pay bills immediately and consider electronic banking -educate yourself about how to manage your money -avoid tempting credit card offers -do not get into debt

what to consider before downshifting

-plan for health care costs -determine your ultimate goal -making both short and long term plans for simplifying your life -complete a financial inventory -select the right career -consider options for saving money

relaxation techniques for stress management

-yoga -qigong -tai chi -visualization: the creation of mental images to promote relaxation -massage therapy -aromatherapy -hypnosis

50% overwhelmed by stuff to do in past 2 weeks 46.9% exhausted 18.7% overwhelmed by anxiety in 2 weeks

39% under more than average stress in past 12 months 9% reported tremendous stress

HOMEOSTASIS

A balanced physiological state in which all the body's systems function smoothly.

OVERLOAD

A condition in which a person feels overextended and overly pressured by demands.

SUICIDAL IDEATION

A desire to die and thoughts about suicide.

IMMUNOCOMPETENCE

The ability of the immune system to respond to attack.

PSYCHOLOGICAL RESILIENCE

The capacity to maintain or regain psychological well-being in the face of adversity, trauma, tragedy, threats, or significant sources of stress.

HOSTILITY

The cognitive, affective, and behavioral tendencies toward anger, distrust, and cynicism.

PSYCHOLOGICAL HARDINESS

A personality trait characterized by control, commitment, and the embrace of challenge.

STRESSOR

A physical, social, or psychological event or condition that upsets homeostasis and produces a stress response.

TRAUMATIC STRESS

A physiological and mental response that occurs for a prolonged period of time after a major accident, war, assault, natural disaster, or an event in which one may be seriously hurt, killed, or witness horrible things.

MEDITATION

A relaxation technique that involves deep breathing and concentration.

STRESS

A series of mental and physiological responses and adaptations to a real or perceived threat to one's well-being. The body's automatic physical response to outside forces.

SHIFT AND PERSIST

A strategy of reframing appraisals of current stressors and focusing on a meaningful future that protects a person from the negative effects of too much stress.

HYPOTHALAMUS

A structure in the brain that controls the sympathetic nervous system and directs the stress response. Ex -stimulates adrenal glands to release epinephrine -causes more blood to be pumped, -increases breathing rate, more glucose to release -pituitary gland to release adrenocoricotropic hormone (ACTH) in turn releases cortisol -cortisol causes more stored nutrients to be released to meet energy demands -endorphins are released to relieve pain

BIOFEEDBACK

A technique that involves self-monitoring, usually with the aid of a device, and learning to control physical responses to stress. A method of stress management in which you learn to control some physical functions by recognizing your body's signals.

HYPNOSIS

A trancelike state in which people are usually responsive to suggestion.

General Adaptation Syndrome (GAS) 3 stages

Alarm- fight or flight resistance- what doesn't kill you makes you stronger exhaustion- distorted perceptions and disorganized

EPINEPHRINE

Also called adrenaline a hormone that stimulates body systems in response to stress.

CHRONIC STRESS

An ongoing state of physiological arousal in response to ongoing or numerous perceived threats.

sympathetic

An organism's survival response, readying the body for action. Stems from Sympathetic Nervous System.

which of the following best describes a type C personality

stoic

Type C and Type D personalities

stoic and tend to deny feeling they are conforming, lack assertiveness, and feels helpless/hopeless. Greater susceptibility to asthma MS autoimmune disorders and cancers Type D- excessive negative worry, irritability, and gloom and are socially inhibited. They may be eight times more likely to die of heart attack or sudden death.

David woke up in the middle of the night because he smelled smoke. This most likely caused him to experience

the flight or fight response.

Jeff knows the midterm chemistry exam is going to be tough. He is trying to prepare for it by taking a practice test every night before he goes out with his buddies. Jeff is

using the technique of stress inoculation

PSYCHONEUROIMMUNOLOGY (PNI)

The study of the interrelationship between mind and body, and on immune system functioning effectively

meditation

a relaxation technique that involves deep breathing and concentration

COPING

Managing events or conditions to lessen the physical or psychological effects of excess stress.

DOWNSHIFTING

Taking a step back and simplifying a lifestyle that has become focused on trying to keep up, hectic, and packed with pressure and stress; also known as voluntary simplicity.

VISUALIZATION

The creation of mental images to promote relaxation.

APPRAISAL

The interpretation and evaluation of information provided to the brain by the senses.

COGNITIVE RESTRUCTURING

The modification of thoughts, ideas, and beliefs that contribute to stress. substitute adaptive thinking for negative thoughts. (For Cognitive Therapy) A therapeutic approach that teaches clients to question the automatic beliefs, assumptions, and predictions that often lead to negative emotions and to replace negative thinking with more realistic and positive beliefs

GENERAL ADAPTATION SYNDROME (GAS)

The pattern followed in the physiological response to stress, consisting of the alarm, resistance, and exhaustion phases.

ADAPTIVE RESPONSE

The physiological adjustments the body makes in an attempt to restore homeostasis.

ACUTE STRESS

The short-term physiological response to an immediate perceived threat.

EPISODIC ACUTE STRESS

The state of regularly reacting with wild, acute stress about one thing or another.

Catrina just missed hitting a deer as she was driving along a dark, curving road. She felt her racing heart finally slow down after she pulled off the road and took a few deep breaths.This is an example of a(n):

adaptive response

stress and libido

can affect sex at any age Men-sexual dysfunction in marriages Women- fluctuating reproductive hormones and irregular menstrual cycles causing emotional swings

stress and digestive problems

can trigger nausea vomiting stomach cramps and gut pain

stress and impaired immunity

cancer, arthritis, Aids, asthma and other ailments have been studied through PNI

AUTONOMIC NERVOUS SYSTEM (ANS)

cerebral cortex triggers. The portion of the central nervous system that regulates body functions (heart, glands, and breathing) that a person does not normally consciously control. prepares you for action 2 branches -sympathetic -parasympathetic

The process of replacing negative thoughts with positive ones is referred to as

cognitive restructuring

stress and diabetes

controlling stress to prevent weight gain and other factors for type 2 diabetes as well as short/long term diabetes management

Peter recently ended a relationship when he found out his partner was cheating on him. This probably caused

distress

Peter was in a relationship that recently ended when he found out his partner was cheating on him. This probably caused

distress

the primary hormone responsible for physiological stress responses such as increased heart rate and breathing rates is

epinephrine

Take physical action

exercise regularly get enough sleep learn to relax eat healthfully -avoid sympathomimetic in foods that produce stress like responses

Exercise reduces stress by

increasing endorphines and reducing levels of stress hormones

sleep disorders

insomnia, snoring and sleep apnea, restless leg syndrome, narcolepsy

cardiovascular disease and stress

long term stress impacts heart rate, blood pressure, heart attack, and stroke. one of key mod risk factors fo rheart attack

Cortisol contributes to weight gain by

lowering metabolic rate and elevating glucose levels

the stress hormone cortisol has a major role during the stress response in

mobilizing nutrients to meet energy needs

Emily is experiencing chronic stress in a dysfunctional relationship. Which of the following looks at the allostatic load Emily is carrying?

the long term wear and tear of the stress response

Eating healthy foods helps in managing stress because

they nourish the body and provide stamina for stressful times

chronic Stress has a strong connection to which of the following medical conditions EXCEPT

tooth decay

Jeff knows the midterm chemistry exam is going to be tough. He is trying to prepare for it by taking a practice test every night before he goes out drinking with his buddies. Jeff is

using stress inoculation.

of the following choices, the best example of conflict is

wanting to go out to with friends but needing to study

All of the following are likely to influence your response to stress EXCEPT

your friend's level of stress.

psychological hardiness

negate selfimposed stress associated with Type A behavior -characterized by control commitment and challenge -accept responsibility for their behaviors and change those that are debilitating -good self esteem and embrace challenges

is everyone wholly one or the other?

no

Non rem stages of sleep

stage 1 lightest stage of sleep that lasts a few minutes stage 2 slightly deeper stage that lasts from 5-15 minutes stage 3 first stage of deep sleep. Your brain generates slow delta waves and blood pressure and heart rate slow stage 4 deeper stage of sleep body repairs worn tissue

40% of deaths and 70% of diseases in the US are related to

stress

Which of the following statements regarding stress and hair loss is NOT true?

stress induced hair loss is irreversible

As Joe prepares to spar with a tae kwon do opponent, his heart rate and respiration rate increase. These are indicators that which branch of the nervous system has been activated?

sympathetic

When Joe prepares to spar an opponent in Tae Kwon Do, his heart rate and respiration rate increase. These are indicators that his ________ nervous system has been activated

sympathetic

Downshifting refers to the process of

taking steps to simplify one's life

SELF-EFFICACY

Belief in one's ability to achieve goals and influence events in life.

PARASYMPATHETIC NERVOUS SYSTEM

Branch of the autonomic nervous system responsible for slowing systems stimulated by the stress response.

SYMPATHETIC NERVOUS SYSTEM

Branch of the autonomic nervous system responsible for stress arousal. responsible for initiating the flight or fight response and increasing heart rate and breating rate associated with fight or flight response; increases heart rate; increases breathing rate; lowers digestive rate; causes pupil dilation increases heart rate and blood pressure

BACKGROUND DISTRESSORS

Environmental stressors of which people are often unaware.

SYMPATHOMIMETICS

Food substances that can produce stress like physiological responses.

The physiological state in which all body systems are in balance and functioning normally is

Homeostasis

CORTISOL

Hormone released by the adrenal glands that makes stored nutrients more readily available to meet energy demands. Stress hormone Which hormone helps the body control stress, regulate metabolism, and influence an immune response?

Cortisol contributes to weight gain in all the following ways EXCEPT

Increasing testosterone production.

PROCRASTINATE

Intentionally put off doing something.

FIGHT-OR-FLIGHT RESPONSE Alarm

Physiological arousal response in which the body prepares to combat or escape a real or perceived threat. survival response "sympathetic"

Research on stress and body function have found that prolonged stress

Reduces the effectiveness of the immune system

Which of the following statements best describes self-esteem?

Self-esteem has to do with one's confidence and self-satisfaction.

Which of the following is true about stress:

Stress is a mental and physical response to real or perceived changes, challenges, or threats

DISTRESS

Stress that can have a detrimental effect on health; negative stress. extreme anxiety, sorrow, or pain Bad stress To cause pain or sorrow; to trouble or worry.

EUSTRESS

Stress that presents opportunities for personal growth; positive stress. Good stress Stress that produces positive effects

STRESS INOCULATION

Stress-mangement technique in which a person consciously anticipates and prepares for potential stressors.

Which of the following forms of stress management is also a type of Chinese martial art?

Tai Chai

Meditation has been proven effective in managing stress. Which of the following is NOT true about meditation?

There is only one meditation style tyat is considered effective

Type A and Type B Personalities

Type A: hard driving, competitive, time-driven perfectionists at increased risk for heart disease Type B: personalities are relaxed, non-competitive and more tolerant

Reactions to stress

Type a High levels -aggressive -hard driven -impatient Type B low levels -easy going -laid back -patient Type C Moderate -Confident -Commitment -Control

ALLOSTATIC LOAD exhaustion phase

Wear and tear on the body caused by prolonged or excessive stress responses. exhaustive wear and tear on the body -reduce immunocompetence

Which of the following forms of stress management also improves flexibility?

Yoga

stress is often described as what?

a disease of prolonged arousal that leas to a cascade of negative health effects.

A pop quiz in class is an example of:

a stressor

stress, memory, concentration

acute stress = impair short term memory particularly verbal memory prolonged exposure to cortisol to shrinking the hippocampus, the brain's major memory center

Tyler wants to win the trumpet soloist competition this year. His practice time always ends up being the same time his friends are going out to party. Tyler always goes along for the party because he figures he can squeeze in a few minutes of practice somewhere in his schedule. It is competition week and Tyler has come down with a terrible stomach bug. Tyler's illness may be related to

behavior that is inconsistent with his gold

resistance phase

body tries to return to homeostasis b/c some stressor still exists the body can not achieve full relaxation so metabolic rate is still higher in some organ tissues

An example of an event likely to be associated with distress is

bouncing several checks

To manage stress, the first step is to

identify and assess the stressors in your life

The ability of the immune system to respond to assaults is known as

immunocompetence

Tyler wants to win the soloist competition this year. His practice time is always the same time his friends are going out to party. Tyler always goes along for the party because he can squeeze in a few minutes of practice somewhere in his schedule. It is the week of the competition and now Tyler has come down with a terrible stomach bug. Tyler's illness may be related to

inconsistent goals and behavior

How is stress related to weight gain?

increased cortisol levels from stress simulate hunger increased cortisol levels form stress fat storing enzymes high cortisol levels from stress may increase cravings for sweet and salty foods

physiological effects of stress

rates of mental disorders particularly depression and anxiety are associated with environmental stressors ex divorce marital conflict job loss economic hardship college suicide is result of high personal and societal stress