Ch. 10 Understanding & Managing Responses to Stress Flashcards
body’s way of preparing for a situation an individual perceives as a threat- results in increased BP, HR & CO
Fight or flight response
Three Principle Responses
- Sympathetic- releases adrenalin, increases sympathetic system activity enhancing speed & strength; pupils dilate, blood shunts away from Kidneys & GI tract (dry mouth)
- Corticosteroids- released by adrenal cortex, increases muscle endurance & stamina
- Endorphins- reduces sensitivity to pain & injury; limits the perception of pain
Stage One
Alarm (Acute stress)
(GAS)
During this time sustained & optimal resistance to the stressors occurs. Usually, stressors are sucessfully overcome.
Second Stage
Resistance Stage
(AKA Adaptation Stage)
(GAS)
Happens when attempts to resist stressors prove futile, resources are depleted
Stage Three
Exhaustion Stage
(GAS)
negative, draining energy that results in anxiety, depression, confusion, helplessness, hopelessness & fatigue.
Distress
positive, beneficial energy that motivates & results in feelings of happiness, hopefulness & purposeful movement
Eustress
Neurotranmitters involved in mood, sleep, sexuality, appetite & metabolism
Serotonin
interaction between psychological process & nervous & immune function
psychoneuroimmunology
Includes environmental (cold, heat, trauma) & physical conditions (infection, hunger, pain)
physical stressors
include such things as divorce, loss of job, unmanageable debt, the death of a loved one, retirement, & fear of a terrorist attack; also marriage, arrival of new baby, unexpected sucess
Psychological stressors
determines the person’s emotional & psychological reations
perception
Age
Gender
Culture
Life experiences
Lifestyle
Factors that affect response to stress
genetic structure
vulnerability
childhood experiences
coping strategies
personal outlook of life & world
Own individual perceptions
Cultures express distess in somatic terms & actually experience it physically
Asians
Africans
Central Americans
Sleep- going to be early
Exercise- 30 mins a day
Reduction or Cessation of Caffine intake
Music
Pets
Massage
Effective Stress Busters
Health-sustaining habits
Life satisfactions
Social supports
effective & healthy responses to stress
Coping Styles
Most widely used scale to measure perceived stress
Perceived Stress Scale
Deep Breathing Exercises
Progressive Muscle Relaxation
Relaxation response
Meditation
Guided Imagery
Biofeedback
Physical Exercise
Cognitive Reframing
Journaling
Humor
Relaxation Techniques
most common technique used in US
quick fix to calm down
Deep Breathing Exercises
decrease anxiety by nearly eliminating muscle contractions by deliberately tensing groups of muscles
tight as possible and hold for 8 seconds, then release
Good for tension headaches & psychiatric disorders w/ anxiety components
Progressive Muscle Relaxation
achieved by adopting a calm & passive attitude and focusing on a pleasant mental image in a calm & peaceful environment
allows pt. to switch from the sumpathetic mode of the autonomic nervous system to a state of relaxation
Combind with meditation & visual imagery for high BP, chronic pain, irregual heartbeats, premenstrual syndrome, insomnia, anxiety, depression, infertility & migraine
First, neck & shoulders. Then hands, forehead, jaw, and finally breathing
Relaxation Response
descipline for training the mind to develop greater calm & then using that calm to bring penetrative insight into one’s experience
Meditation
centuries-old form of meditation dating back to Buddhist traditions
“mind wandering”
S-stop what you are doing
T- take a breath
O- observe your thoughts, feelings & emotions
P- proceeds w/ something that is important to you
Mindfulness
Native Americans
Hindu
Judeo-Christian
traditional Chinese medicine
based on mental images; envisioning images that are both calming & health enhancing
Cancer pt. use to help reduce high levels of cortisol, epinephrine & catecholamines
Guided Imagery
provides immediate & exact info regarding muscle activity, brain waves, skin temp, HR, BP, and other bodily functions
Useful in immune dysfunction
Biofeedback
regular activity associated with lower incidence of all psychiatric disorders except bipolar disorder
physical exercise
change the individual’s perceptions of stress by reassessing a situation & replacing irrational beliefs
gives a pt. a sense of control over the situation
Cognitive Reframing
extremely useful & surprisingly simple method of identifying stressors; can ease worry & obsession; ID hopes & fear, increase energy levels & confidence & facilitate grieving process
Journaling
cognitive approach
how a stressful situation gets “turned upside down”
Humor
