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EPHE 142 > Ch. 3 > Flashcards

Ch. 3 Flashcards

1
Q

stress

A

A physical, chemical, or emotional factor that causes bodily or mental tension; an internal state of arousal, or the physical state of the body in response to various demands

Stressors are things that upset or excite us

  • Tangible (e.g., dealing with an angry friend)
  • Intangible (e.g., emotions that arise when you are participating in an athletic competition)
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2
Q

categories of stressors

A
  • acute time-limited
  • brief
  • life changing
  • chronic
  • distant
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3
Q

eustress

A

positive stress that challenges us to grow, adapt, and find creative solutions (eg, births, reunions, weddings)

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4
Q

distress

A

negative effects of stress that can deplete or destroy life energy

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5
Q

neustress

A

neutral stress - not good or bad

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6
Q

general adaptation syndrome (GAS)

A

our bodies constantly strive to maintain homeostasis

describes the body’s response to a stressor in 3 distinct stages
slide 6

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7
Q

adaptive response

A

the body’s attempt to restore homeostasis

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8
Q

F3

A

fight flight freeze

  • Fight: when faced with a challenge or fearful situation, hormones and physiological changes initiates a fight response
  • flight: when fight is not an option
  • freeze: cannot move, think or react
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9
Q

cognitive transitional model of stress and coping

A
  • Looks at relationship between stress and health
  • Psychological stress is a relationship between a person and his or her environment and the power to deal with the demands of that relationship without unreasonable or destructive costs
  • Planful problem solving might have a healthy effect on the emotion response
  • Confrontive coping and distancing may make things worse
  • An event may be a stressor for one person but not for another
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10
Q

cognitive transitional model of stress and coping: during an event

A
  • A primary appraisal process will be triggered
  • A secondary appraisal process will take over
  • Coping responses will be initiated
  • Stress outcomes will feed back into the cognitive appraisal stage if more needs to be done to resolve the situation
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11
Q

stress and physical health

A 
Stress contributes to approximately 80% of all major illness, including:
-Cardiovascular disease
-Cancer
-Endocrine and metabolic disease
-Skin rashes
-Ulcers
-Ulcerative colitis
-Emotional disorders
-Musculoskeletal
disease
-Infectious ailments
-Premenstrual syndrome (PMS)
-Uterine fibroid cysts
-Breast cysts
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12
Q

stress and the immune system

A

-stressors cause the body to prepare for “fight or flight”
-Emotional response stimulates autonomic nervous system (ANS)
-Sympathetic nervous system (SNS) “speeds things up”
-Parasympathetic nervous system (PNS) “slows things
down,” restoring homeostasis

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13
Q

psychoneuroimmunology (PNI)

A

focuses on the relationship between the brain’s response to stress and the immune system

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14
Q

hypothalamus

A

“control centre” of the brain that reacts to stress hormones that have been released by the SNS

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15
Q

epinephrine

A

a hormone that initiates an increase in blood flow and allows for more oxygen to be taken in and a rise in breathing rate

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16
Q

adrenocorticotrophic hormone (ACTH)

A

released by the pituitary gland and causes release of cortisol, which helps to release nutrients the body has stored for energy

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17
Q

compromised immune system could be a result of

A
  • Our body staying at high levels of stress for long periods of time
  • Denying your own feelings over a long period of time
  • Prolonged stress
  • Traumatic stress
18
Q

effects of stress on the body

A

slide 15

19
Q

stress and the heart

A
  • Stress can increase the risk of heart attack and other cardiovascular problems because of its link to negative lifestyle choices
  • Stress can be an inherited risk factor in people who develop heart disease at a young age
  • Studies of Type A and Type B behaviours: Type A character traits can lead to heart disease
  • altering type A behaviour reduced cardia morbidity and mortality in heart attack patients
20
Q

stress and the digestive system

A
  • Eating on the run, overeating under stress, and gulping food can result in an overworked stomach and increased abdominal pressure
  • Drinking lots of water replenishes lost fluids and prevents dehydration
  • Fibre-rich foods counteract common stress- related problems
  • Increased amounts of cortisol (stress hormone) released is related to abdominal obesity
21
Q

stress and psychosocial health

A

-Relationships affect and are affected by stress
-Mild stressors can interfere with intellectual
health
-Stress becomes distress when moodiness, irritability, depression, and anxiety become everyday occurrences

22
Q

common stressors among students

A
  • Test pressures
  • Academic failure
  • Financial problems
  • Relationship problems
  • Daily hassles
  • Pressures as a result of competition, deadlines, etc.
  • Losses (e.g., breakup or death of a loved one)
23
Q

general student stressors

A
  • Highest student stressors are self-imposed
  • Students bring complex psychological problems with them to campus (e.g., learning disabilities and mood disorders)
  • Excessive stress linked to headaches, sleep disturbances, and colds
  • Social support, time management, close friendships can help reduce stress
24
Q

financial stress

A
  • Concern about covering tuition, books, accommodation, food, and accumulated debt during college or university
  • There are many proactive strategies for managing financial obligations
25
Q

academic stress

A

-Writing papers, reports, group work, mid-terms and final exams result in high levels of stress
-High incidence of colds and flu during finals
-Dips in immune function and a higher rate of
infections when under exam stress
-Prepare for papers, mid-terms and finals early

26
Q

defusing exam stress

A
  • Get organized
  • Take clear notes and go to class
  • Maintain a realistic perspective and be positive  Study in 30–60 minute intervals
  • Organize study groups with classmates
  • Get an adequate amount of sleep
  • Be satisfied with doing your best
27
Q

relationship stress

A

-Relationships may end because of betrayal, differences in expectations, and/or varied degrees of readiness for commitment

complicated grief

28
Q

complicated grief

A

intense and extended period of grief often linked to the loss or death of a family member, friend, or acquaintance
-Characterized by disbelief, anger, bitterness, recurrent intrusive thoughts, preoccupation of thoughts of the person

29
Q

discrimination

A

-form of biased and unjust treatment of people on the unfair justification of age, culture, race or sex
-a societal stressor
-apparent on college and university campuses
 Homo-negative behaviour
 Cultural discrimination
 Women’s issues
 Physical and mental challenges

30
Q

environmental stress

A

natural and human made disasters can leave deep psychological scars

31
Q

acts of terrorism

A

can cause high levels of anxiety, deep sadness, fear, irritability, anger, sleep disorders, difficulty concentrating

32
Q

learning challenges and illness

A

emotional stress of coping with chronic disease

-Learning disabilities are common sources of stress for students

33
Q

technostress

A

inability to manage with new computer tech in a healthy way

  • Struggle to embrace computer technology or overexposure to computer technology
  • Many reasons for use and overuse of technology but concerns about digital dementia
34
Q

workplace stress

A

mental, physical and emotional health impacted when there is no work and study balance

35
Q

stress survival

A
  • defence mechanisms
  • perception of and response to a stressor are crucial
  • reframing can make a difference
36
Q

defence mechanisms

A

mental processes sometimes used to help us cope with personal problems

37
Q

Common Defence Mechanisms

A

slide 29

38
Q

how to manage stress

A

Relaxation Techniques include:

  • Breathing exercises
  • Biofeedback
  • Meditation or guided imagery
  • Mindfulness
  • Progressive relaxation
  • Visualization

Other creative stress reduction strategies include:

  • Nature therapy
  • Overcoming procrastination
  • Pet therapy
  • Time management
  • Use of mobile apps
39
Q

sleep

A
  • Sleep is a necessity and important for proper function of the immune and nervous systems
  • 7-9 hours of sleep per night recommended for people 18-64 years
  • sleep quality is important
  • affects overall health
  • -cardiovascular health
  • -immunity/cancer prevention
  • -mental health and quality of life
  • -metabolism and weight
  • -sleep apnea

-sleep influences leaning and memory as well as safety

40
Q

non-REM sleep

A

the first four
stages of sleep
-Stage 1 - lightest stage of sleep lasting a few minutes
-Stage 2 - deeper level of light sleep lasting 5-15 min
-Stages 3 and 4 - deep sleep stages

41
Q

REM sleep

A

the 5th stage of sleep; brain waves similar to when we are awake

EPHE 142 (8 decks)

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