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