KINE CH 5

How to manage stress?

1) exercise 2) social support 3) meditation 4) positive thoughts 5) make a plan

Sleep deprivation causes which of the following? Mark all that apply. Increased risk of high blood pressure Strengthened immune response Increased risk of diabetes Improved balance

Increased risk of high blood pressure Increased risk of diabetes

stress management

Strategies that help people deal with life's difficulties and reduce risk of negative health effects

True or False: According to the "Eating Disorders: What Are They?" video by the National Eating Disorders Association, eating disorders can affect people of any age, sex, gender, race, ethnicity, or socioeconomic group.

TRUE

True or False: Sleep deprivation can impact the release of insulin and testosterone.

TRUE

stress

a nonspecific response of the body to any demand

stressor

a stimulus that causes a stress response

__________ stress is perceived as an immediate physical or emotional threat to a one-time event such as a flat tire or difficult test. __________ stress occurs when the stressors are perceived to always be present and the body remains in the "fight or flight" response.

acute, chronic

The General Adaptation Syndrome is the body's three-stage response to stress. Those three stages, in order, are:

alarm, resistance, exhaustion

What are the 3 stage response to stress (GAS)?

alarm, resistance, exhaustion

Social Readjustment Rating Scale

assessment that measures the amount of stress in a person's life over a one-year period resulting from major life events

epinephrine

body becomes temporarily insulin resistance so that the brain has plenty of access to glucose; converts protein into glycogen to begin storing fat

What hormones does the adrenal gland produce during stress?

cortisol, epinephrine (adrenaline, norepinephrine

alarm stage

distress signal. The sympathetic nervous system stimulates a release of adrenaline and cortisol. Because of this, we notice our typical physiological response to stress - increased heart rate, increased blood pressure, and a sudden burst of energy. We often refer to this as the "fight or flight" response.

A universal recommendation from all stress management sources used in the development of the course was:

exercise

cognitive behavioral therapy

focuses on changing the thought patterns usually associated with anxiety; 1 of the most successful therapies for anxiety

life change units

indicated the amount of readjustment that a person had to make following an event

depression

leading cause of ill health and disability worldwide

According to the Human Function Curve, chronic distress leads to ______ performance.

low

Ranging from taking 10 deep breaths when you feel yourself getting overwhelmed to setting aside 10-15 minutes a day to visualize a peaceful place, this form of managing stress can help reduce feelings of anxiety and give the entire body time to decompress.

meditation

How does lack of restful sleep influence our body?

memory issues, mood changes, high blood pressure, risk of heart disease, risk for diabetes, trouble w/ thinking & concentration, accidents, weakened immunity, weight gain, low sex drive, poor balance

distress

negative stress

chronic stress

occurs when the stressors are perceived to always be present and the body never has a chance to overcome the fight or flight response

eating disorders

often co-occur with other mental health conditions; 1st step is diagnosis

resistance stage

our body tries to counteract the physiological impact of the alarm stage. By activating the parasympathetic nervous system, the body reduces less cortisol, which reduces heart rate and blood pressure. The continuation of the resistance stage depends on how long the stressor lasts. If the stressful situation ends during this stage, the body returns to normal and re-establishes homeostasis. If, however, the stressor continues, the parasympathetic nervous system is unable to reduce stress hormones and the body remains in a state of high alert. When this occurs, we experience irritability and difficulty concentrating because our body keeps reverting back to the alarm stage.

Social support is important when managing stress. When people experience genuine connections, cortisol is reduced and __________ is released, which is the hormone that produces feelings of intimacy and empathy.

oxytocin

acute stress

perceived as an immediate, perceived physical or emotional threat

eustress

positive stress

suicide risk

rates in young people (ages 10-34) have increased in the past 16 years, and it is the 2nd leading cause of death for that age group

exhaustion stage

reached only in periods of extended stress. Exhaustion occurs because the body's physical and emotional resources are depleted by continuously trying, but failing, to overcome the alarm stage. In this phase, the body is no longer equipped to deal with stress. Feelings of fatigue, depression, anxiety, and burn-out are common. The immune system can also be impacted, which will be discussed later in the module.

too much cortisol

reduce the size of brain cells

According to a study at Binghamton University, which of the following is a TRUE statement about substance use?

severe mental distress correlates w/ substance abuse

exercise

stimulates neurogenesis, the production of new neurons, brain derived neurotropic factor, or BDNF is a protein that plays a role in building the new circuitry of neurons.

cortisol

stress hormone

fight or flight response

survival mechanism that allows humans to react quickly to life-threatening situations