chapter 4: stress management

Students working at a job more than _____ hours per week are more likely to report academic difficulties. 3 5 10 17 25

10

An estimated ____ percent of all college students suffer from PTSD. 3 6 9 12 15

9

Which theory of stress did Hans Selye develop? General adaptation syndrome Cognitive transactional model Alarm reaction Yerkes-Dodson Law "Fight or flight"

General adaptation syndrome

Adam has a lot of projects facing him at work. What should be his first step? -Schedule his time. -Focus on the first project. -Ask his supervisor where to start. -Read his correspondence. -Take a break.

Schedule his time.

Which students are most susceptible to test stress? -Those who believe they'll do well and don't see tests as much of a threat -Those who study too much and, as a result, have trouble remembering facts -Those who believe they will do poorly and see tests as extremely threatening -Those who crowd out negative thoughts with false hopes -Those who talk to themselves about what might be on the tests

Those who believe they will do poorly and see tests as extremely threatening

Which type of stress affects minority students in particular and arises from perceptions of the campus environment as unwelcoming to members of the student's group? -Acculturative stress -Intergroup stress -Discrimination stress -Achievement stress -University social climate stress

University social climate stress

_____ explains the phenomenon of feeling energized, effective, and efficient when your stress level is neither too low nor too high. -General adaptation syndrome -Cognitive transactional model -Alarm reaction -Yerkes-Dodson law -"Fight or flight"

Yerkes-Dodson law

tend and befriend model

a behavioral response to stress characterized by increased feelings of trust

transactional or cognitive relational model

a framework for evaluating the process of coping with a stressful event in four stages (primary appraisal, secondary appraisal, coping, and reevaluation) based on the theory that the level of stress that people experience depends on their assessment of a stressor and on the resources available to deal with it

Meditation

a group of approaches that use quiet sitting, breathing techniques, and/or chanting to relax, improve concentration, and become attuned to one's inner self

General Adaptation Syndrome (GAS)

a model of the stress response, Hans Selye postulated that our bodies continually strive to maintain a stable and consistent physiological state called homeostasis. consists of 3 distinct stages: 1. alarm: as it becomes aware of a stressor the body mobilizes various systems for action. Levels of certain hormones rise, BP and flow to the muscles increase, the digestive and immune systems slow down 2. resistance: if the stress continues, the body draws on its internal resources to try to sustain homeostasis, but this requires greater and greater effort 3. exhaustion: if stress continues long enough, normal functioning becomes impossible. Even a small amount of additional stress at this point can lead to a breakdown. Persistent sress causes illnesses such as heart attack, stroke, kidney disease, and rheumatoid arthritis

mindfulness

a modern meditation form of an ancient Asian technique that involves maintaining awareness in the present moment -an awareness that emerges by paying attention deliberately in the present to an experience as it happens moment by moment

brief stressors

a more serious and extended challenge

distress

a negative stress that may result in illness

holistic perspective

a perspective that looks at health and an individual as a whole rather than part by part

challenge response

a physiological response that strengthens connections between the parts of the brain that suppress fear and enhance learning and positive motivation so as to prepare and enable a person to face a stressor directly

stressor

a specific or nonspecific agent or situation that causes the stress response in a body

burnout

a state of physical, emotional, and mental exhaustion resulting from constant or repeated emotional pressure

biofeedback

a technique of becoming aware, with the aid of external monitoring devices, of internal physiological activities in order to develop the capability of altering them

Acute time-limited stressors

a temporary anxiety provoking situation such as having to give a talk in public or work out a math problem, such as calculating a tip or dividing a bill, under pressure

occupational stress

about half of undergraduates have jobs -those working more than 10 hrs a week are more likely to report academic difficulties

When confronted with a stressor, the ____ respond(s) by producing stress hormones, including catecholamines, cortisol, and epinephrine. -brain -exocrine glands -adrenal glands -pancreas -heart

adrenal glands

Visualization or guided imagery

an approach to stress control, self healing, or motivating life changes by means of seeing oneself in the state of calmness, wellness, or change

life change event

an occurrence, planned or unplanned, that requires some degree of re-adjustment

university social climate stress

arises from perceptions of the campus environment as unwelcoming to members of the students group

intergroup stress

based on perceptions of negative relations among students from different racial and ethnic groups, primarily white students

Stress-related abnormalities in cortisol, inflammation, and the sympathetic nervous system can affect ____ growth. -brain -cancer -molecular -muscle -skeletal

cancer

A(n) ____ strengthens connections between the parts of the brain that suppress fear and enhance learning and positive motivation. -challenge response -biofeedback -relaxation -adaptive responsiveness -word therapy

challenge response

mircoinvalidations

communications that subtly exclude, negate, or nullify the thoughts, feelings, or experimental reality of a person of color

microassaults

conscious and intentional actions and slurs

When confronted with a stressor, the body's ____ system practically shuts down. -digestive -cardiovascular -lymphatic -circulatory -nervous

digestive

acute stress disorder

disabling symptoms occur within 3 days to a month after exposure to a traumatic event symptoms : -recurrent, involuntary and intrusive distressing memories of the trauma -recurrent distressing dreams related to the trauma -dissociative reactions -persistent inability to experience happiness, satisfaction, or other positive emotions -causes significant distress and interferes with a person's ability to work, study, relate to others, and maintain usual routine and social activities -initially need protection, consolation, assurance of safety, and assistance with decisions and plans -self compassion can help survivors of traumatic events reach out for social support, engage in less self blame and self criticism and view the memory as an emotionally difficult event rather than an experience that defines or changes them

Traumatic experiences that occurred long ago are known as _____ stressors. -time-limited -distant -life-changing -naturalistic -hidden

distant

Undergraduates who report higher stress levels tend to ____ than their classmates. -eat more vegetables -eat more junk foods -drink more fruit juice -report fewer symptoms of depression -exercise more often

eat more junk foods

Based on an American Psychological Association survey, the most common cause of stress among men and women is work, followed by family responsibilities. True False

false

Defense mechanisms are the body's automatic physiological response, which prepares an individual to take action upon facing a threat. True False

false

Intergroup stress arises from perceptions of the campus environment as unwelcoming to members of the student's group. True False

false

When stressed, the body's "____" response prepares it for quick action. -adapt-or-acquiesce -fight-or-flight -help-or-hinder -stop-and-go -tend-and-befriend

fight-or-flight

______ is an acute stress response that can precede fight or flight and causes a person to stop as soon as they become aware of a danger. -Submission -Freezing -General adaptation syndrome -Aggression -PTSD

freezing

Amy has a very demanding job over which she feels she has no control or decision-making responsibility. She is experiencing ____. -burnout -exhaustion -acute stress disorder -high job strain -homeostasis

high job strain

high job strain

high psychological demands combined with low control or decision-making ability over one's job- may increase blood pressure, particularly among men

When the body attains a stable and consistent physiological state, it has achieved ____. -homeostasis -adaptation -relaxation -resistance -eustress

homeostasis

The longer the stress lasts, the more the ____ system shifts from potentially adaptive changes to potentially harmful ones. -digestive -cardiovascular -lymphatic -immune -nervous

immune

progessive relaxation

intentionally increase and then decrease tension in the muscles

common source of stress for college students is

learning disabilities -may affect 1 of every 10 Americans

One of every 10 Americans might experience ____, characterized by a failure to achieve one's academic potential despite having average or above-average intelligence. -burnout -test stress -acute stress disorder -sleeplessness -learning disability

learning disability

freezing

may precede fight or flight. -a survival mechanism that stems from some of the oldest circuits within the brain

Jerry tries to manage his stress by tuning in to every sensation in his body, from the itch in his lower back to the flutter of an eyelid. Which stress-management technique is he using? -Biofeedback -Strength training -Debriefing -Mindfulness -Power yoga

mindfulness

Stress triggers ____ changes throughout the body. -circulatory -molecular -mechanical -autoimmune -neurological

molecular

The second greatest stressor college students report is ____. -relationships -parental pressure -money -academics -test stress

money

minority stress

negative experiences in the campus environment that students perceive to be linked to the social, physical, or cultural attributes characteristic of their racial or ethnic group

neustress

neutral stressors that do not affect us immediately or directly but may trigger stressful feelings

chronic stressors

ongoing demands caused by life changing circumstances such as permanent disability following an accident or caregiving for a parent with dementia, that do not have any clear endpoint

eustress

positive stress, which stimulates a person to function properly

Victoria frequently relives the day a tornado destroyed her home. She is likely experiencing ____. -posttraumatic stress disorder -an altered reality -hyper burnout -startle response -self-blame

posttraumatic stress disorder

Doing what you like least first is a particularly effective means of dealing with _____. -unexpected losses -anger issues -procrastination -unhappiness -threats to safety

procrastination

Which relaxation technique works by intentionally increasing and then decreasing tension in the muscles? -Biofeedback -Guided imagery -Progressive relaxation -Meditation -Mindfulness

progressive relaxation

discrimination stress

reflects concerns related to personal experiences of prejudice and discrimination. Discrimination can cause chronic stress and take a significant toll on emotional and physical well-being. Racial discrimination which may be experienced more intensely than other forms of bias, has been linked to increased distress, depression, anxiety, and psychiatric symptoms in African Americans

achievement stress

reflects students' concerns about the relative inadequacy of their academic preparation and ability

within group stress

stems from perceived pressure to conform to the norms of the student's group regarding language, behaviors, and ways of thinking

Microaggressions

subtle racial expressions -may determine their academic confidence and their ability to bond with the university

flight or fight response

the body's automatic physiological response that prepares the individual to take action upon facing a perceived threat or danger

Homeostasis

the body's natural state of balance or stability

stress response

the cascade of internal changes that mobilize the body's resources for action

stress

the nonspecific response of the body to any demands made upon it; may be characterized by muscle tension and acute anxiety, or may be a positive force for action

Yerkes-Dodson Law

the principle that performance increases with arousal only up to a point, beyond which performance decreases

posttraumatic stress disorder (PTSD)

the repeated reliving of a trauma through nightmares or recollection -estimated 9% of all college students suffer from PTSD -symptoms of PTSD usually begin within the first 3 months after a trauma -recurrent, involuntary, and intrusive distressing memories of the traumatic event -recurrent distressing dreams related to the trauma -persistent avoidance of external reminders and distressing memories of the trauma

acculturative stress

the tension and anxiety that accompany efforts to adapt to the orientation and values of a dominant culture

distant stressors

traumatic experiences that occurred long ago, such as child abuse or combat, yet continue to have an emotional and psychological impact

According to the text, neither gender (male or female college students) necessarily handles stress better than the other. True False

true

microinsults

verbal and nonverbal communications that subtly convey rudeness and insensitivity and demean a person's racial heritage or identity

Which type of fat poses a greater health threat because it enters the bloodstream more readily? -subcutaneous -muscle -liquid -intestinal -visceral

visceral

To deal with the stress of her illness, Chelsea pictures herself basking in the sun. Which relaxation technique is she using? -Biofeedback -Visualization -Progressive relaxation -Debriefing -Cognitive restructuring

visualization