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Mental Health > Ch. 10 Understanding & Managing Responses to Stress > Flashcards

Ch. 10 Understanding & Managing Responses to Stress Flashcards

1
Q

body’s way of preparing for a situation an individual perceives as a threat- results in increased BP, HR & CO

A

Fight or flight response

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2
Q

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
A

Stage One

Alarm (Acute stress)

(GAS)

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3
Q

During this time sustained & optimal resistance to the stressors occurs. Usually, stressors are sucessfully overcome.

A

Second Stage

Resistance Stage

(AKA Adaptation Stage)

(GAS)

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4
Q

Happens when attempts to resist stressors prove futile, resources are depleted

A

Stage Three

Exhaustion Stage

(GAS)

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5
Q

negative, draining energy that results in anxiety, depression, confusion, helplessness, hopelessness & fatigue.

A

Distress

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6
Q

positive, beneficial energy that motivates & results in feelings of happiness, hopefulness & purposeful movement

A

Eustress

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7
Q

Neurotranmitters involved in mood, sleep, sexuality, appetite & metabolism

A

Serotonin

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8
Q

interaction between psychological process & nervous & immune function

A

psychoneuroimmunology

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9
Q

Includes environmental (cold, heat, trauma) & physical conditions (infection, hunger, pain)

A

physical stressors

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10
Q

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

A

Psychological stressors

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11
Q

determines the person’s emotional & psychological reations

A

perception

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12
Q

Age

Gender

Culture

Life experiences

Lifestyle

A

Factors that affect response to stress

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13
Q

genetic structure

vulnerability

childhood experiences

coping strategies

personal outlook of life & world

A

Own individual perceptions

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14
Q

Cultures express distess in somatic terms & actually experience it physically

A

Asians

Africans

Central Americans

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15
Q

Sleep- going to be early

Exercise- 30 mins a day

Reduction or Cessation of Caffine intake

Music

Pets

Massage

A

Effective Stress Busters

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16
Q

Health-sustaining habits

Life satisfactions

Social supports

effective & healthy responses to stress

A

Coping Styles

17
Q

Most widely used scale to measure perceived stress

A

Perceived Stress Scale

18
Q

Deep Breathing Exercises

Progressive Muscle Relaxation

Relaxation response

Meditation

Guided Imagery

Biofeedback

Physical Exercise

Cognitive Reframing

Journaling

Humor

A

Relaxation Techniques

19
Q

most common technique used in US

quick fix to calm down

A

Deep Breathing Exercises

20
Q

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

A

Progressive Muscle Relaxation

21
Q

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

A

Relaxation Response

22
Q

descipline for training the mind to develop greater calm & then using that calm to bring penetrative insight into one’s experience

A

Meditation

23
Q

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

A

Mindfulness

24
Q

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

A

Guided Imagery

25
Q

provides immediate & exact info regarding muscle activity, brain waves, skin temp, HR, BP, and other bodily functions

Useful in immune dysfunction

A

Biofeedback

26
Q

regular activity associated with lower incidence of all psychiatric disorders except bipolar disorder

A

physical exercise

27
Q

change the individual’s perceptions of stress by reassessing a situation & replacing irrational beliefs

gives a pt. a sense of control over the situation

A

Cognitive Reframing

28
Q

extremely useful & surprisingly simple method of identifying stressors; can ease worry & obsession; ID hopes & fear, increase energy levels & confidence & facilitate grieving process

A

Journaling

29
Q

cognitive approach

how a stressful situation gets “turned upside down”

A

Humor

Mental Health (6 decks)

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