Stress
sympathetic or parasympathetic
2 types of nervous system responses
1- nervous system(autonomic nervous system) 2-endocrine system
2 types of physical response
1- cognitive 2-behavioral 3-emotional
3 symptoms of stress
1- ID source 2-use cognitive techniques 3-relaxation 4-long term management
4 steps to treating stress
problem solve, stay positive, focus on important stuff
Cognitive techniques
bad stress
DISSTRESS
releases hormones to help body deal with stressors
How does the endocrine system work
S- prepares you for fight or flight(EXCITES) P- relaxes you back down after(relaxes)
How does the sympathetic and parasympathetic nervous systems work
post traumatic stress disorder
Stress experiences after a dangerous or life-threatening event. Requires professional help is otherwise known as?
exhaustion
The third stage of dealing with stress is
1- alarm 2-resistance 3-exhaustion
What are the three stages of GAS?
a predictable response to any type of stressor
What does GAS help with?
the risk you are at for developing heart disease, stroke diabetes, obesity
What does the allostatic load calculate?
alarm stage
What stage: physical reaction to problem, fight or flight
emotional
What type of symptom: crying, fatigue, depression, irritability
behavioral
What type of symptom: crying, hostility, social isolation
cognitive
What type of symptom: headaches, insomnia, loss of memory
stress
a non specific response of the body to any demand for change
denial mechanism
a person believes that smoking cigarettes won't harm her because she's young and healthy this is an example of what mechanism?
passive-aggressive mechanism
a person tells a coworker, with whom she competes for assignments, that she'll help wth a project but the never follows through this is an example of what mechanism?
rationalization mechanism
a shy young man decides not to attend a dorm party, telling himself he'd be bored this is an example of what mechanism?
reaction formation mechanism
a student struggling with homosexual impulses engages in gay-bashing
projection mechanism
a student who dislikes his roommate feels that the roommate dislikes him this is an example of what mechanism?
displacement mechanism
a student who is angry with one of his professors returns home and yells at one of his housemates this is an example of what mechanism?
humor mechanism
a student whose bicycle has been stolen thinks how surprised the thief will be when he or she starts downhill and discovers the brakes don't work this is an example of what mechanism?
dissociation mechanism
a woman who was raped experiences frightening images and confusion when something reminds her of the event this is an example of what mechanism?
yes
are both positive and negative stress taxing on the body?
decrease immunity decreased blood flow(tension, migraines) atherosclerosis autoimmune diseases(cancer, arthritis, diabetes, digestive disorders)
at stage three what are some negative effects of stress?
anger, eating depression
bad responses to stress
yes
can our response to stress be changed?
refusing to acknowledge to yourself what you really know to be true
denial mechanism
shifting your feelings about a person to another person
displacement mechanism
fallinginto a state of altered consciousness to avoid emotional distress
dissociation mechanism
good stress
eustress aka
dilate pupils, undulate increase HR, decrease HR dilates bronchi, constricts bronchi
example of antagonistic autonomic nervous system responses...
episodic actue stress
experiencing stress constsantly
therapy, meditation, exercise
good responses to stress
chronic stress
having long term stress the health reactions are observed
communicate with the patient
how do we identify the source of the stress?
its restores balance and rejuvenates cells
how does sleep help stress?
you don't know what causes it
how is stress non-specific
exercise and nutrition
how to increase energy?
finding something funny in unpleasant situations
humor mechanism
substitution mechanism
in love with an unavailable partner, a man throw himself into training for a marathon this is an example of what mechanism?
no
is the allostatic load linked with physical wellness?
social support exercise nutrition communication sleep
long term stress treatments
behavioral responses
long-term changes usually are classified as...
relaxation techniques
mediation, tai chi, breathing, yoga are examples of...
"fight of flight"
noradrenaline/norepinephrine also acts on the body to prepare for what?
expressing hostility towards someone by being covertly uncooperative or passive
passive-aggressive behavior mechanism
distress
persistent stress that is not resolved through coping mechanisms or adaptions
immediate responses
physical changes are usually....
reacting to unacceptable inner impulses as if they were from outside the self
projection mechanism
giving a false, acceptable reason when the real reason is unacceptable
rationalization mechanism
concealing emotions or impulses by exaggerating the opposite ones
reaction formation mechanism
expelling from awareness an unpleasant feeling, idea, or memory
repression mechanism
true
stress evolved as a way of preparing the body to respond to a challenge (t/f)
acute stress
stress that is short lived, and easy to manage
fight or flight
stress ultimately responds in....
a situation that causes stress
stressor
replacing an unacceptable or unobtainable goal with an acceptable one
substitution mechanism
resistance
the 2nd stage to dealing with stress is
repression mechanism
the child of an alcoholic, neglectful father remembers only when his father showed consideration and love this is an example of what mechanism?
alarm
the first stage of dealing with stress is
GAS
the term to describe the universal and predictable response to any stressor
eustress
watching a scary movie, running a race are examples of...
medication service animals (anxiety, PTSD, Autism, Psychiatric illness, disabilities) behavioral therapies
what are 3 ways to manage stress?
self esteem and demoralization cognitive distortion negative self-talk realistic self-talk
what are controlling patterns of thinking?
major life changes daily stressors college stressors job related stressors social stressors environmental, internal stressors, discrimination, health conditions
what are some common sources of stress?
ineffective reactions effective reactions
what are some of the ways that we respond to street?
disorganized anxious irritable in-denial
what are symptoms of episodic acute stress?
allostatic load
what calculates the risk you are at for developing heart disease stroke etc, without taking in physical wellness
anxiety, withdrawal and depressive symptoms
what can distress lead to?
expecting perfection
what cognitive distortion is this? negative self-talk: I cannot believe I flubbed that solo. They probably won't even let me audition for the orchestra next year realistic self-talk: it's a good thing I didn't stop playing when I hit that sour note. it didn't seem like anyone noticed it as much as I did
magnifying events
what cognitive distortion is this? negative self-talk: I stuttered when I was giving my speech today in class. I must have sounded like a complete idiot. I'm sure everyone is talking about it realistic self-talk: my speech went really well, except for that one stutter. I bet people didn't even notice it though
thinking in black and white
what cognitive distortion is this? negative self-talk: I thought that mike was really cool, but after what he said today, I realized we have nothing in common realistic self-talk: I was really surprised that mike disagreed with me today. I guess there are still things I don't know about him
blaming others
what cognitive distortion is this? negative self-talk: everyone I meet is such a jerk. why aren't people more friendly? realistic self-talk: I am going to make more of an effort to meet people who share my interests
overgeneralizing
what cognitive distortion is this? negative self-talk: my hair is a mess and I'm gaining weight. I'm so ugly. no one would ever want to date me realistic self-talk: I could use a haircut and should try to exercise more. this way ill start feeling better about myself and will be more confident when I meet people
believing you're the cause of everything
what cognitive distortion is this? negative self-talk: tom and Sara broke up and it's my fault. I shouldn't have insisted that tom spend so much time with me and the guys realistic self-talk: it's a shame tom and Sara broke up. I wish I knew what happened between them. Maybe Tim will tell me at soccer practice. at any rate, it isn't my fault; ive been a good friend to both of them
minimizing
what cognitive distortion is this? negative self-talk: it was nice of everyone to eat the dinner I cooked, even though I ruined it. I'm such a rotten cook realistic self-talk: well, the roast was a little dry but they ate every bite. the veggies and rolls made up for it. I'm finally getting the hang of cooking!
general adaption syndrome
what does GAS stand for?
increases glucose concentration
what does cortisol do?
increases- HR, BP, breathing decreases-digestion, bladder movement
what does epinephrine increase/decrease?
genetics, life experiences, behavioral and emotional response to stress
what does the allostatic load depend on?
individual behavior personality traits past experiences
what factors determine our reaction to stress?
we exhibit physical and behavioral changes
what happens to our body when we get stressed out?
resistance
what stage: stressor present but trying to cope
exhaustion
what stage: when you cannot deal with the stressor and a disease can develop
focusing on negatives
what type of cognitive distortion is this? negative self talk: babysitting is such a pain in the neck; I wish I didn't need the extra money so bad realistic self talk: this is a tough job, but at least the moneys decent and I can study once the kids go to bed
expecting the worst
what type of cognitive distortion is this? negative self-talk: I know I'm going to get an F in this course. I should just drop out of school now realistic self talk: I'm not doing too well in this course. I should talk to my professor toes what kind of help I can get
