apph 1040 // chapter 3 -stress

1. It is estimated that ____ of deaths and ______ of diseases are related to stress. 2. ____ of millennials (ages 18-33) say stress _______

1. 40%; 70% 2. 52%; keeps them awake at nigth

prefrontal cortex (PFC)

1. CEO managing executive functions 2. weaves together live situations with facts and memories to help predict, judge situations, solve problems, and regulate impulses and reactions to event

the breakdown

1. Fail to notice early warning signs 2. Fail to follow values or set-point 3. Fail to choose positive cycle ***Pause...Evaluate...Cope 4. Select tension release! (addiction)

later warning signs of a breakdown

1. Irritability 2.Crying a lot 3."Shutting down" 4.Uncontrolled anger 5.Changes in sleep habits 6.Changes in eating habits 7.Increased use of alcohol/other drugs 8.Fighting w/family, friends, coworkers 9.Feeling down in the dumps often 10.Difficulty concentrating; distracted; "in a fog"

the secret power of stress acryomn

1. Stress 2. Evaluate 3. Cope 4. Resilience 5. Evolve 6. Thrive

raw coping power

1. We each have the innate or inborn capacity to cope with stress. 2. As human beings we are "hard-wired" to know how to deal with difficult situations.

define acute distress

1. a short-term physiological response to an immediate threat of the recent past or immediate future 2. no change to your health outcomes

cultivate positive (active) coping

1. acknowledge the problem 2. drop the battle w/ distressing thoughts, memories, emotions, images, sensations 3. reframe problems as challenges 4. use calming skills to help us see options clearly ... then act

list the eight external stressors

1. adjustment to change 2. hassles 3. relationships 4. academic/financial pressure 5. frustration 6. overload 7. stressful environments 8. bias & discrimination

stages of the general adaptation syndrome

1. alarm stage 2. resistance stage 3. exhaustion stage

what parts of the brain manage stress and our reaction to stress?

1. amygdala 2. hippocampus 3. prefrontal cortex (PFC) 4. hypothalamus // sympathetic + parasympathetic nervous system

define chronic distress

1. an ongoing state of physiological arousal in response to an ongoing threat 2. results in poor health outcomes over time

1. The ______ controls our physical reaction to stress 2. responsible for control of _________ 3. provide an example of these functions

1. autonomic nervous system 2. involuntary bodily functions we do not normally consciously control 3. cardiovascular, respiratory, digestive, urinary, reproductive

what makes a stressor positive or negative?

1. characteristics of the stressor 2. biological factors 3. past experiences or fears

types of distress related to time

1. chronic 2. acute

5 C's of resilience

1. community 2. commitment 3. confidence 4. compassion 5. centering

types of stress

1. distress 2. eustress

key hormones mobilized during the alarm phase of GAS

1. epinephrine/adrenalin 2. cortisol

stressor

1. external 2. physical, social, or physiological event or condition that upsets homeostasis 3. produces a stress response and strains our ability to cope with a situation

sympathetic nervous system

1. flight or fright = mobilizes energy to provide quick response to immediate needs 2. "S" stands for stress 3. controlled by the hypothalamus in the brain

7 "Fs" of the stress flower

1. flourish (stress as transformative) 2. figure out, friend, forage (stress as proactive //re-wiring) 3. flight, fight, freeze (stress as reactive// wired)

hypothalamus

1. focused on maintaining homeostasis 2. controls autonomic nervous system 3. sympathetic nervous system + parasympathetic nervous system

hippocampus

1. helps convert short term memories into long term memories 2. links PFC w/ long term memory networks that enable the individual to use past experiences to make rational decisions in current situation

stress

1. internal 2. mental, emotional, and physiological response fo the body to a real or imagined changes and challenges in our lives 3. caused by a stressor

cope effectively : stage of positive coping cycle

1. make healthier choices 2. raise your set-point 3. supports your values - from coping to resilience, thriving, flourishing

define distress

1. pain, anxiety 2. has a negative effect on health

list the branch of the autonomic nervous system (ANS) that performs the following functions: 1. Pupils contract 2. Stimulation of digestive system 3. Increased heart rate 4. Increased respiration rate 5. Decreased immune function 6. Increased visual perception 7. Energy stores mobilized

1. parasympathetic 2. parasympathetic 3. sympathetic 4. sympathetic 5. sympathetic 6. sympathetic 7. sympathetic

list the body's physiological response to acute stress

1. parasympathetic = peace 2. sympathetic = stress

evaluate : stage of positive coping cycle

1. pause - breathe + stop 2. examine - step back, your values, your options

list the 4 internal stressors

1. perceptions/appraisal 2. personality type (A,B,C,D) 3. psychological resilience 4. self-esteem/self efficacy

define eustress

1. personal growth, satisfaction 2. has a positive impact on health

1. ______, ______, ______ will reduce the immune system, thus ______ your body's ability to ________. 2. _______ to reduce _______ have been practiced for centuries. 3. list a few examples of #2

1. prolonged stress, lack of sleep, worrying; reduce; fight off cold and flu viruses 2. relaxation techniques; 3. yoga, tai chi, massage therapy

stress : stage of positive coping cycle

1. reality - Label the "Black & White" 2. reaction - judge + emotion

parasympathetic nervous system

1. rest and digest = conserves energy 2. "P" stands for peace

epinephrine/adrenalin

1. secreted by adrenal glands 2. helps body react quickly to stressful situations

cortisol

1. secreted by adrenal glands 2. makes stored nutrients (e.g. glucose) available to meet energy needs 3. helps curb response fo parasympathetic system

list steps of the positive coping cycle

1. stress 2. evaluate 3. cope

list the two branches of the autonomic nervous system

1. sympathetic nervous system 2. parasympathetic nervous system

amygdala

1. takes cues from surroundings to create emotions 2. deals w/ strong emotions, like fear, to create spontaneous reactions 3. informs the PFC of feelings and body sensations from the current situations and similar memories

effects of stress

1. top impediment to academic performance 2. contributes to mental disability and emotional dysfunction 3. depression and anxiety have been associated w/ various environmental stressors

consequences of avoidance (5)

1. weakened immunity 2. impaired relationships 3. poor cognitive functioning 4. decreased academic performance 5. mental disorders (e.g. PTSD, anxiety, depression, general distress)

type a personality

Competitive, hard-driving, time-driven

type d personality

Distressed"; Excessive negative worry, gloom, inhibition

define set point

Our baseline for expected happiness or return point after positive or negative experiences• - What do you "settle" for? - Are you just "getting by"? - How can you thrive?

type b personality

Relaxed, non-competitive, tolerant

type c personality

Stoic, keep feelings inside, "pleasers"

resistance stage

adaptation resources are mobilized to combat stressor, and body maintains a higher level of resistance - homeostasis// normal state of resistance

define self efficacy

belief in one's capacity to succeed at tasks

exhaustion stage

body runs out of adaptation energy stores for adjusting to stressor, and resistance drops below normal

allostatic load

chronic state of exhaustion

define self esteem

general feeling of self worth or self value related to physical being, personality, etc

allostasis

sets in after a prolonged effort to adapt

alarm stage

stress disrupts body's stability, temporarily lowering resistance // flight or fight

define homeostasis

the body's ability to maintain a relatively stable internal environment in response to a changing external environment