APPH 1040 Stress Management

Stress may be the __________ impediment to academic achievement.

#1

In Top 10 Reported Impediments to Academic Performance, Stress is ________.

#1 (30.3%)

What are the three stages of general adaptation syndrome?

1. Alarm 2. Resistance 3. Exhaustion

Average student spend nearly _______ using cell phone.

5 hours/day

What gland does the Sympathetic Nervous System stimulate?

Adrenal glands

What stage are you in during the fight/flight response?

Alarm

Internal Stressors Cycle

Appraisal and stress => Self-Esteem & Self-Efficacy => Type A&B personality => Type C&D personality => Psychological Hardiness => Appraisal and stress

What stress hormone is associated with hunger?

Cortisol (higher stress levels can increase cortisol levels in the blood and can activate fat storage enzymes.)

Homeostasis

During Resistance stage

What is the main stress hormone released?

Epinephrine (causes more blood to be pumped, more oxygen to be taken up, and glucose to be released.)

What stresses out one person may not even bother the next person.

Ex: roller coaster, public speaking

Physical Action

Exercise regularly, Get enough sleep, Practice self-nurturing, Eat healthfully

What stage are you in if you endure long term chronic stress and have run out of energy stores?

Exhaustion

Which phase are body resources depleted?

Exhaustion

What stresses us?

Family health problems Relationships Economy Money Work Family responsibilities Personal health concerns

When stress levels are low, the body is often in a state of?

Homeostasis (all body systems are operating smoothly to maintain equilibrium)

Prolonged stress can compromise the _____________, leaving you vulnerable to infection.

Immune system

Thinking about the stress response (fight/flight), what is going on in your body that could be harmful if there is long term activation (heightened state of arousal)?

Increased heart rate, blood pressure, blood sugar Nonessential functions are suppressed: immune function, digestive system, reproduction and growth processes

Where are your adrenal glands located? Cortex and medulla?

Kidneys

Self talk

Most common: pessimism, perfectionism, "should-ing," blaming yourself (negative unproductive and self-defeating) first become aware of it and replace negative thoughts with positive ones (Cognitive restructuring)

What hormone is released that is also called the "cuddle chemical"?

Oxytocin

Which branch of the automatic nervous system slows all the systems stimulated by the stress response?

Parasympathetic Nervous System

What influences how you perceive/respond to an event/stress?

Past experience, Fears, Perceptions, Personality, Coping mechanisms, Traumatic level, Control level, Emotional/physical health, Meaning, Adequate sleep, Alcohol or other drugs

Martin Seligman: Research on Positive Psychology and Authentic Happiness

People who are optimistic and happier have fewer mental and physical problems Perspective "glass more half full"

Psychological Theory: Transactional Model of Stress and Coping

Psychologist Richard Lazarus proposed that our reaction to stress is not so much about the nature of a stressor but as the interaction between a person's perception, their coping ability and the environment. History, experience and beliefs about a stressor will influence perceptions about whether you should worry or jump into action, remain calm and un-reactive, or utilize coping strategies that have worked in the past.

What causes stress in college students?

Psychosocial stressors: relationships, frustrations and conflict, technostress, academic & money pressures, hassles fear of failure, uncertainty about major/career choice, concern about "not fitting in", family support, financial concerns, relationships: roommate, girlfriend/boyfriend

What stage if your body is attempting to return to homeostasis?

Resistance (to alarm phase)

Which of the following is an example of an acute stressor?

Running into your crush

Acute stress has been shown to impair ________________.

Short-term memory

Stressor

Stimulus/event that causes our bodies to react or respond

Quadfecta/Superfecta of Health

Stress Management Physical Activity Nutrition Sleep

What branch of the Autonomic Nervous System is activated during the Alarm Phase?

Sympathetic Nervous System

What is the largest epidemiological study to date?

The Inter-heart Study (identified stress as one of the key modifiable risk factors for CVD)

You're sitting home alone at night, and you hear a noise outside the house. Your pulse quickens and your breathing increases. What are you experiencing?

The fight-or-flight response

What psychological model relates to the video?

Transactional model of stress and coping

Stress

a real or perceived threat to one's being - leads to a series of physiological responses and adaptations

Psychological resilience

ability to bounce back, adapting positively in face of adversity or challenges Pick themselves up and recover quickly and ability to "go with the flow"

Psychological hardiness

ability to cope with stress/anxiety - willingness to embrace challenges in life

Shift and Persist

able to reframe appraisals of stressors more positively, while persisting in focusing on the future. protects against negative effects of stress

Chronic stress may actually cause structural degeneration and impaired function of the brain leading to depression and dementia as well as an overactive ___________ that may increase rates of violence.

amygdala

iDisorders

anxiety, sap energy, damage relationships, lead to insomnia/sleep disorders, OCD and hurt grades

Parasympathetic Division of ANS takes over

calms body down digestion and temperature regulation functions return to normal damage which may have been sustained during "fight or flight" is repaired also called the "rest and digest"

Self efficacy

confidence in your own ability to cope with life's challenges one of the most important personality traits that influences the stress response

Prolonged stress is linked to ______________, which shrinks the _______________ and may increase risk of Alzheimer's disease.

cortisol, hippocampus

Type D Personality

distressed, tendency toward excessive negative worry, lack of patience with others, quick temper. Typically direct/decisive, abundance of self confidence, risk takers and problem solvers, often in leadership and management roles, enjoy being in charge up to 8x more likely to die of heart attack/sudden cardiac death

the high incidence of suicide among college students is assumed to indicate ______________ and _____________ in the lives of young people.

high personal, societal stress

Appraisal

how we interpret and evaluate people or situations is what makes things stressful, not the people or situations themselves

Self esteem

how you feel about yourself, sense of self-worth; you can increase your self esteem

Downshifting

involves a fundamental alteration in values and honest introspection about what is important in life

Chronic stress

ongoing state of physiological arousal in response to ongoing or numerous perceived threats; inhibits normal functioning Ex: divorce, chronic illness, job strain, caregiving, bereavement, natural disasters

Eustress

positive stress can present opportunities for personal growth. Job opportunity or promotion, first date, planning a wedding or having a baby.

Type B Personality

relaxed, non-competitive, more tolerant of others (low risk)

Traumatic stress

result of witnessing or experiencing events like major accidents, war, shootings, sexual violence, assault, or natural disasters potentially leading to post-traumatic stress disorder (PTSD)

Acute stress

short-term physiological response to an immediate perceived threat. Intense, flares quickly & ends quickly Ex: when someone cuts you off on the freeway, walking into a lecture hall and are given a pop quiz

Type C Personality

stoic, tend to deny feelings or existence of problems (suppressor), people "pleasers", conforms to will of others, appears calm and in control (more susceptible to illnesses such as asthma, autoimmune disorders, MS and cancer)

technostress

stress created by a dependence on technology and the constant state of connection, which can include a perceived obligation to respond, chat or tweet

Distress

stress that can have a detrimental effect on health; negative stress Taking an exam or not being able to pay one's monthly bills

Type A Personality

time conscious, perfectionists, competitive, hard driving increased risk for CVD, cancer and other chronic and infectious diseases)