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Total Wellness > Ch. 2 > Flashcards

Ch. 2 Flashcards

(1) Discussion (2) Ch. 2 LS (3) Quiz (4) What Stresses You Out?

1
Q

Stressor

A

Any physical or psychological event or condition that produces physical and psychological reactions.

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2
Q

Stress Response

A

The physical and emotional reactions to a stressor.

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3
Q

Stress

A

The general physical and emotional state that the stressor produces.

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4
Q

What are the two systems in the human body responsible for the physical responses to stressors?

A

The nervous system and the endocrine system.

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5
Q

Nervous System

A

(1) The brain, spinal cord, and nerves.

(2) Handles short-term stress.

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6
Q

Autonomic Nervous System

A

The part of the nervous system that controls certain basic body processes; consists of the sympathetic and parasympathetic divisions.

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7
Q

Parasympathetic Nervous System

A

The part of the autonomic nervous system that moderates the excitatory effect of the sympathetic division, slowing metabolism and restoring energy supplies.

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8
Q

Sympathetic Nervous System

A

Division of the autonomic nervous system that reacts to danger or other challenges by accelerating bodily processes.

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9
Q

What neurotransmitter is used by the sympathetic nervous system to affect nearly every organ, sweat gland, blood vessel, and muscle to enable your body to handle an emergency?

A

Norepinephrine (or noradrenaline)

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10
Q

Endocrine System

A

(1) The system of glands, tissues, and cells that secrete hormones into the bloodstream to influence metabolism and other body processes.
(2) Deals with both short-term (acute) and long-term (chronic) stress.

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11
Q

Hormone

A

A chemical messenger produced in the body and transported in the bloodstream to target cells or organs for specific regulation of their activities.

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12
Q

Adrenal Glands

A

(1) Located near the top of the kidneys.
(2) Produces the hormones cortisol and epinephrine (a.k.a. adrenaline).
(3) Activated by the nervous system and endocrine system.

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13
Q

Endorphins

A

Brain secretions that have pain-inhibiting effects.

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14
Q

Physiological Mechanisms of Fight, Flight, or Freeze

A

(1) Pupils dilate to admit extra light for more sensitive vision
(2) Mucous membranes of nose and throat shrink, while muscles force a wider opening of air passages to allow easier airflow.
(3) Secretion of saliva and mucus decreases; digestive activities have a low priority in emergencies
(4) Air passages dilate to allow more air into the lungs.
(5) Perspiration increases, especially in armpits, groin, hands, and feet, to flush out waste and cool the overheating body by evaporation.
(6) Liver releases sugar into the bloodstream to provide energy for the muscles and brain.
(7) Muscles of intestines stop contracting because digestion has halted.
(8) Bladder relaxes. Emptying of bladder contents releases excess weight, making it easier to flee.
(9) Blood vessels in skin and internal organs contract; those in skeletal muscles dilate. This increases blood pressure and delivery of blood to where it is needed most.
(10) Voluntary (skeletal) muscles contract throughout the body, readying them for action.
(11) Fat is removed from storage and broken down to supply extra energy.
(12) Pancreas decreases secretions because digestion has halted.
(13) Endorphins are released to block any distracting pain.
(14) Hearing becomes more acute.
(15) Heart accelerates rate of beating. Strength of contraction increases to allow more blood flow where it is needed.
(16) Spleen releases more red blood cells to meet an increased demand for oxygen and to replace any blood lost from injuries.
(17) Adrenal glands stimulate secretion of epinephrine, increasing blood sugar, blood pressure, and heart rate; also spur increase in amount of fat in blood. These changes provide an energy boost.

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15
Q

Fight-or-Flight Reaction

A

A defense reaction that prepares a person for conflict or escape by triggering hormonal, cardiovascular, metabolic, and other changes.

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16
Q

True or False:
The same basic set of physiological reactions occur in response to any type of stressor - positive or negative, physiological or psychological.

A

True

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17
Q

Homeostasis

A

A state of stability and consistency in an individual’s physiological functioning.

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18
Q

Two cognitive factors that can decrease the magnitude of the stress response are:

A

(1) Successful Prediction

(2) The Perception of Control

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19
Q

Cognitive Appraisal

A

The interaction with a potential stressor in which one thinks through the consequences of certain thoughts or behaviors, the processing of information.

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20
Q

Important factors to consider when evaluating how an individual may respond to stress include the following:

A

(1) Personality
(2) Cultural Background
(3) Gender
(4) Individual Experiences

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21
Q

Personality

A

The sum of behavioral, cognitive, and emotional tendencies.

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22
Q

Two Types of Motivation

A

(1) Stressed Power Motivation

(2) Unstressed Affiliation Motivation

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23
Q

Stressed Power Motivation

A

Associated with people who are aggressive and argumentative and who need to have power over others.

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24
Q

Unstressed Affiliation Motivation

A

Form of motivation in which one is drawn to others and wants to be liked as friends.

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25
Q

Resilience

A

A personality trait associated with the ability to face adversity and recover quickly from difficulties.

26
Q

Contemporary research is repeatedly demonstrating that you can change some basic elements of your personality as well as your typical behaviors and patterns of thinking by using ________ ______ __________ __________.

A

positive stress management techniques

27
Q

Reactions to stressful events are influenced by ________ and ________ backgrounds.

A

personal; cultural

28
Q

Gender Role

A

A culturally expected pattern of behavior and attitudes determined by a person’s sex.

29
Q

___________ can profoundly influence the evaluation of a potential stressor.

A

Experience

30
Q

_________ __________ _________, such as preparing carefully and visualizing success, can help overcome the effects of negative past experiences.

A

Effective behavioral responses

31
Q

Evidence suggests that ______ can increase _____________ to many ailments.

A

stress; vulnerability

32
Q

General Adaption Syndrom (GAS)

A

(1) A pattern of stress responses consisting of three stages: alarm, resistance, and exhaustion.
(2) Developed by Hans Selye beginning in the 1930s and 1940s.
(3) Autonomic self-regulation system of the mind and body that tries to return the body to a state of homeostasis after it is subjected to stress.

33
Q

Eustress

A

Stress resulting from a stressor perceived to be pleasant.

34
Q

Distress

A

Stress resulting from a stressor perceived to be unpleasant.

35
Q

Sequence of physical responses associated with General Adaptation Syndrome (GAS) occurs in these three stages:

A

(1) Alarm Reaction
(2) Stage of Resistance
(3) Stage of Exhaustion

36
Q

The Alarm Reaction

A

(1) Includes a complex sequence of events brought on by the fight-or-flight reaction.
(2) Symptoms include headaches, indigestion, anxiety, disrupted sleeping and eating patterns, and increased susceptibility to disease or injury.

37
Q

Stage of Resistance

A

(1) The development of a new level of homeostasis in the presence of continued stress in which an individual is more resistant to disease and injury than usual.
(2) Stage in which an individual can successfully cope with added stress.
(3) This stage ends when the body’s resources become depleted.

38
Q

Stage of Exhaustion

A

(1) A life-threatening physiological condition in which the body is deprived of resources and unable to maintain normal function.
(2) Arises if a stressor persists, or if several stressors occur in succession.
(3) May result in long-term damage manifesting as ulcers, digestive system trouble, depression, diabetes, cardiovascular problems, and/or mental illnesses.

39
Q

Allostatic Load

A

(1) The “wear and tear” on the body that results from long-term exposure to repeated or chronic stress.
(2) A person’s allostatic load depends on many factors, including genetics, life experiences, and emotional and behavioral responses to stressors.
(3) Generally measured through the indicators of cumulative strain on several organs or tissues, especially on the cardiovascular system.

40
Q

The study of the interactions among the nervous, endocrine, and immune systems. The underlying premise of this field is that stress, through the actions of the nervous and endocrine systems, impairs the immune system and thereby affects health.

A

Psychoneuroimmunology (PNI)

41
Q

In general, increased levels of ________ are linked to a decreased number of immune system cells, or ___________.

A

cortisol; lymphocytes

42
Q

___________ appears to promote the release of ___________ but at the same time decreases their efficiency.

A

Epinephrine; lymphocytes

43
Q

These hormone-like substances appear to translate stressful emotions into biochemical events, some of which affect the immune system, providing a physical link between emotions and immune function.

A

Neuropeptides

44
Q

Acute Stress

A

(1) Stress immediately following a stressor; may last only minutes or may turn into chronic stress.
(2) Typically lasts between 5-100 minutes.
(3) Usually enhances the immune response, as white blood cells move into the skin during this time.

45
Q

Chronic Stress

A

Stress that continues for days, weeks, or longer.

(2) Results in prolonged secretion of cortisol.
(3) May accelerate the course of diseases that involve inflammation, including multiple sclerosis, heart disease, type 2 diabetes, and clinical depression.

46
Q

Chronic high blood pressure is a major cause of _______________, a disease in which blood vessels become damaged and caked with fatty deposits that can block arteries, causing strokes and heart attacks.

A

atherosclerosis

47
Q

Certain _________ _________ may increase a person’s risk of CVD.

A

emotional responses

48
Q

Health conditions that arise from stress include the following:

A

(1) Cardiovascular Disease
(2) Psychological Disorders
(3) Altered Immune Function
(4) Headaches
(5) Digestive Problems (e.g. stomach aches, diarrhea, constipation, irritable bowel syndrome, and ulcers)
(6) Injuries
(7) Menstrual Irregularities
(8) Impotence
(9) Pregnancy Complications

49
Q

Tension Headaches

A

(1) Comprise approximately 90% of all headaches.
(2) May be acute (hours to days) or chronic (daily for months or years).
(3) Causes include ineffective stress management skills, poor posture, and immobility.
(4) Symptom alleviation can be attain through mindfulness exercises, over-the-counter painkillers, massages, acupuncture, rest, hot or cold showers, and relaxation.

50
Q

Migraine Headaches

A

(1) Typically progress through a series of stages lasting from several minutes to several days.
(2) May produce a variety of symptoms, including throbbing pain that progresses from localized to global, light sensitivity, nausea, dizziness, and fatigue.
(3) Potential triggers include menstruation, stress, fatigue, atmospheric changes, bright light, specific sounds or odors, and certain foods.

51
Q

Cluster Headaches

A

(1) Cause severe pain in and around one eye.
(2) Usually occur in clusters of one to three daily over a period of months or weeks, alternating with periods of remission.
(3) More than twice as many men than women suffer from cluster headaches.
(4) No known cause.
(5) Avoid smoking or drinking, as these behaviors may trigger attacks.

52
Q

The three types of headaches:

A

(1) Tension
(2) Migraine
(3) Cluster

53
Q

Common Sources of Stress:

A

(1) Major Life Changes
(2) Daily Hassles
(3) College Stressors
(4) Job-Related Stressors
(5) Social Stressors

54
Q

Forms of college stressors include the following:

A

(1) Academic Stress
(2) Interpersonal Stress
(3) Time Pressures
(4) Financial Concerns
(5) Worries about the Future

55
Q

Two Forms of Social Networks:

A

(1) Tangible, “Real” Social Networks

(2) Digital Social Networks

56
Q

Additional Stressors:

A

(1) Environmental
(2) Unrealistic Goals
(3) Emotional States
(4) Chronic Illness and Exhaustion
(5) Traumatic Stressors

57
Q

Stress Management Strategies:

A

(1) Support Systems
(2) Communication Skills
(3) Healthy Exercise and Eating Habits
(4) Identifying and Moderating Individual Stressors
(5) Mindfulness Skills
(6) Volunteering
(7) Time Management
(8) Cultivating Spiritual Wellness
(9) Journaling
(10) Thinking and Acting Constructively
(11) Take Control
(12) Problem Solve
(13) Modify Your Expectations
(14) Stay Positive
(15) Practice Affirmations
(16) Cultivate Your Sense of Humor
(17) Focus on What’s Important

58
Q

(1) The intentional cultivation of attention in a way that is non judging and non striving.
(2) Promotes stronger connections between the prefrontal cortex and the amygdala areas of the brain, which increases problem-solving skills, emotional self-regulation, and resilience.

A

Mindfulness

59
Q

Between a stimulus and a response lies a space, and within that space lies your _______ and _____.

A

freedom; power

60
Q

Mindfulness-Based Stress Reduction (MBSR)

A

(1) Founded by Jon Kabat-Zinn at the University of Massachusetts in 1979.
(2) A philosophy of health based on the inherent wholeness and interconnectedness of everyone and an understanding that “there is more right with you than there is wrong with you”.
(3) Both a mental states and the practices which build said mental state.
(4) There is no destination, only the present place and time.

61
Q

Body Awareness Techniques include the following:

A

(1) Meditation
(2) Yoga
(3) Tai Chi
(4) Biofeedback

Total Wellness (2 decks)

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