A Mindful Approach to Stress Management Flashcards
Upon completion of this deck, the learner will be able to differentiate between stress and stressors, explain the physiological process of the stress response, discuss the psychological effects of stress, identify the correlations among chronic stress, health challenges, and disease states, and apply attitudinal factors of mindfulness to health coaching.
Client’s with a growth mindset have what kind of views towards change?
Clients with a growth mindset welcome change, have a desire to learn, grow, and embrace challenges.
Define
Distant stressor
Traumatic experiences that occurred in the past yet continue to have long-lasting effects.
Examples of distant stressors include having a miscarriage, serving in the military at a time of war, or abuse as a child.
What are some examples of chronic stressors?
- Losing a leg in a car accident
- Being a caregiver for a disabled child
Chronic stressors are situations caused by life-changing events that do not have a clear endpoint.
The long-term biological and psychological consequences of stress are largely dependent on what?
A person’s perception and reaction to the event that triggered the stress response.
Stress is an individual response. Even if two people were exposed to the same stressors, the way they perceive the stress is dependent on the individual.
What are some acute responses to stress?
- Increased heart rate and blood pressure
- Increased respiration rate
- Increased muscular tension
- Increased blood glucose levels
- Digestive issues such as heartburn, nausea, and vomiting
- Dry mouth
- Clammy hands and feet
- Heightened senses
Stress has been shown to cause or exacerbate several health conditions including:
- Anxiety disorders
- Arthritis
- Asthma
- Cardiovascular disease
- Depression
- Strokes
- Cancer
Define
Allostasis
The process of adaptation to short-term stress in order to restore homeostasis.
True or False
Higher levels of stress are independently associated with an increased likelihood of premature death.
True.
Higher levels of stress, and the perception of how stress affects health, are independently associated with an increased chance of poor physical and mental health which leads to an increased chance of diseases and premature death.
Define
Stress
A person’s reaction to the experiences of everyday life
Client’s with a fixed mindset have what kind of views towards change?
Clients with a fixed mindset avoid change, avoid challenges, and tend to give up easily.
Ongoing stress will lead to craving what kinds of foods?
Energy-dense comfort foods
Energy-dense comfort foods are usually high in fat and added sugar. This can lead to an increased likelihood of weight gain and weight-related health issues.
What part of the autonomic nervous system is activated by stress: the sympathetic nervous system or the parasympathetic nervous system?
Sympathetic
The sympathetic nervous system is our internal fight or flight response in which heart rate and breathing rate increase. The parasympathetic nervous system includes the ‘rest and digest’ response in which the heart rate lowers and the functioning of internal organs such as the stomach and liver increases.
For more information about the nervous system and its function, click here!
The stress response in the body is controlled by a fast-acting and slow-acting pathway. What happens in the slow-acting pathway?
Hypothalamus-pituitary-adrenal axis.
After the fight or flight response is activated, long term the hypothalamus will release corticotropin-releasing hormone (CRH). CRH will travel to the adrenal cortex, a section of the adrenal gland responsible for secreting cortisol and aldosterone.
What are some examples of external stressors?
- Physical environment
- Sensory stimulus (such as light or sound)
- Physical pain
- Major life changes or unforeseen events
- Financial
External stressors are any stressors that happen outside of the human body.
What are the most common types of mindful practices that can help reduce stress?
- Mindful movement including yoga, tai chi, walking, and cycling
- Meditation
- Breathing exercises
It is important that as a health coach you give resources to the client including all types of mindful practices since each client is unique and needs to find the practice that works best for them.
Define
Stressor
An event that challenges the body’s level of homeostasis.
Stressors can be physical, emotional, or psychological and the response can vary significantly from person to person.
According to the flow diagram, high skill and low challenges lead to feelings of what?
Boredom
When a person encounters a situation where their skills exceed the skills needed for a task, boredom will occur.
What is an acute time-limited stressor?
A sudden anxious event that tends to be short in duration.
Examples of an acute time-limited stressor include being asked to speak at a meeting or setting off the security alarm at your house.
The stress response in the body is controlled by a fast-acting and slow-acting pathway. What happens in the fast-acting pathway, physiologically speaking?
Sympathetic-adrenal-medullary pathway
The sympathetic nervous system signals the adrenal medulla, a gland that releases catecholamines such as epinephrine and norepinephrine. Epinephrine and norepinephrine prepare the body for a perceived threat by increasing heart rate, blood pressure, breathing rate, and raising blood glucose levels in order to increase alertness.
