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231 (March 22) > Ch 3 > Flashcards

Ch 3 Flashcards

1
Q

What are the sources of stress for post-secondary students?

A

Academic, interpersonal, time-related, or financial pressures.

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2
Q

Job-related stress is common

A

particularly for employees who have little control over decisions relating to their jobs. If stress is severe or prolonged, burnout may occur.

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3
Q

What are the examples of interpersonal and social stressors.

A

New and changing relationships, prejudice, and discrimination

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4
Q

Social support systems

A

help buffer people against the effects of stress and make illness less likely.

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5
Q

Good communication skills

A

foster healthy relationships.

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6
Q

What are the wellness behaviours that reduce stress and increase energy.

A

Exercise, nutrition, sleep, and time management

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7
Q

Cognitive techniques for managing stress involve

A

developing new and healthy patterns of thinking

such as practicing problem-solving

monitoring self-talk,

cultivating a sense of humour.

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8
Q

What is the opposite of the fight-or-flight reaction?

A

The relaxation response

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9
Q

What triggers the Relaxation Response?

A

progressive relaxation

imagery

meditation

and deep breathing, counteract the effects of chronic stress.

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10
Q

Bad coping strategies to Stress are

A

smoking, drinking, and unhealthy eating.

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11
Q

A Successful individualized plan for coping with stress includes

A
  1. use of a stress journal or log to identify and study stressors and inappropriate behavioural responses.
  2. Completing a contract and recruiting a friend can help your stress-management plan succeed.
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12
Q

Additional help in dealing with stress is available from

A

self-help books, peer counselling, support groups, and psychotherapy.

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13
Q

Stressor

A

is a situation or event that triggers physical and emotional reactions.

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14
Q

Stress response

A

is the physical and emotional changes associated with stress or a stressor.

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15
Q

Physical Response to Stress

A

Nervous System (the brain, spinal cord, and nerves)

Endocrine System (glands, tissues, and cells)

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16
Q

The Nervous System is a

A

Autonomic System - this is a automatic system and not under voluntary control

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17
Q

Nervous System has 2 Divisions

A

Sympathetic and Parasympathetic

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18
Q

Sympathetic

A

Activated in times of arousal: emergency, fear or anger, respond to a crisis

Uses the neurotransmitter norepinephrine

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19
Q

Parasympathetic

A

Relaxation

Doing the opposite action of the Sympathetic system

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20
Q

Actions of the Endocrine System

A

Releases hormones into the bloodstream

Influences metabolism and other body processes

Prepares the body to respond to the stressor

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21
Q

Cortisol and Epinephrine

A

Are chemical messengers (hormones) released by the nervous and endocrine system working together.

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22
Q

What are the Physiological changes caused by Cortisol & Epinephrine

A

Heart and respiration rates accelerate to speed oxygen through the body.

Hearing and vision become more acute.
The liver releases extra sugar into the bloodstream to boost energy.

Perspiration increases to cool the skin.

The brain releases endorphins—chemicals that can inhibit or block sensations of pain—in case you are injured.

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23
Q

fight, flight, or freeze reaction

A

driven by the adrenaline (epinephrine) neurotransmitter

Part of our biological heritage

Common response is flight

Freezing may occur as a result of previous trauma

Aggression may display fewer freezing reactions

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24
Q

Homeostasis

A

Parasympathetic system takes over and halts the stress response

Restoration of homeostasis

Calms your body and resumes normal functioning

Extra glucose is reabsorbed

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25
Cognitive Responses
Appraisal of a potential stressor influences how you respond to it Two factors: 1. Successful prediction of the outcome 2. Perception of control Related to Emotions What does this mean for me? Who, what, where when? Can I do anything about it? Will it improve or worsen?
26
Psychological Responses to Stress
Anxiety Depression Fear Controlled by the somatic nervous system - Entirely under our control
27
Effective behavioural responses are:
Laughing Exercising Meditating Time management skills
28
Ineffective behavioural responses are
Overeating Expressing hostility Using tobacco, alcohol or other drugs
29
Factors influencing emotional and behavioural responses to stressors?
Personality Cultural Background Gender Experience
30
Personality
is the sum of cognitive, behavioural and emotional tendencies
31
Trait anxiety
People with higher trait anxiety are more vulnerable to stress than those that score low on this trait
32
Effective behavioural responses can
lessen stress
33
Ineffective responses may
make it worse
34
Strategies to manage stress are:
Building greater social support systems Contributing to your family and community in productive manners Building life skills such as decision making Set high but realistic expectations for yourself Avoid the urge to control every situation Know your limits Trust others
35
General Adaptation Syndrome (GAS)
Believed to be a universal response to stressors in our lives First describe by Hans Selye A pattern of stress responses consisting of three stages: alarm, resistance, and exhaustion.
36
Three stages of the GAS are
Alarm Adaptation Exhaustion
37
eustress (GAS)
stress triggered by a pleasant stressor is called eustress
38
distress (GAS)
stress brought on by an unpleasant stressor is called distress.
39
Alarm Stage (GAS)
The alarm stage includes the complex sequence of events brought on by the stress reaction. At this stage, the body is more susceptible to disease or injury because it is geared up to deal with a crisis. Someone in this stage may experience headaches, indigestion, anxiety, and disrupted eating or sleep patterns.
40
Resistance Stage (GAS)
With continued stress, the body develops a new level of homeo- stasis in which it is more resistant to disease and injury than usual. In this stage, a person can cope with normal life and added stress.
41
Exhaustion (GAS):
The first two stages of GAS require a great deal of energy. If a stressor persists, or if several stressors occur in succession, general exhaustion sets in. This is not the sort of exhaustion you feel after a long, busy day; rather, it’s a life‐threatening physiological state. The body’s resources are depleted rending it unable to sustain normal function. If this stage is extended, long‐ term damage may result, expressing itself in ulcers, digestive system trouble, depression, diabetes, cardiovascular problems, and/or mental illnesses.
42
Allostatic load
The long-term negative impact of the stress response on the body. Long term wear and tear of the stress response is called the allostatic load
43
Long term distress causes exposure to stress hormones such as cortisol leading to some health problems
Heart disease Obesity Hypertension
44
Allostatic load may be due to:
Frequent stressors Poor adaptation to common stressors Imbalances in the stress response systems in the body Genetics Life experiences Behavioural responses to stressors
45
Psychoneuroimmunology (PNI)
The study of the interactions among the nervous, endocrine, and immune systems.
46
Chronic stress may have substantial consequences in persons
predisposed to or experiencing disease.
47
Cortisol decreases
the number of immune cells
48
Epinephrine promotes
the release of immune cells but decreases their efficiency
49
Neuropeptides translate
successful emotions into biochemical events
50
underlying premise of PNI is that stress
through the actions of the nervous and endocrine systems, impairs the immune system and thereby affects health.
51
Acute stress
may cause white blood cells to move into the skin
52
Different types of stress
affects immunity in different ways
53
Personal trauma may not
cause significant immune changes
54
Chronic stress (unemployment) may accelerate the rate of inflammatory diseases
Heart disease Type 2 diabetes Multiple sclerosis
55
Mood, personality and immune function are
intertwined
56
Those who are generally pessimistic may
neglect the basics of health care
57
Those who are depressed may
reduce physical activity and social interaction
58
What positively impacts immunity?
Optimism Successful Coping Positive problem-solving
59
Unresolved chronic stress may
cause a host of health problems
60
Short term may be a
stiff neck, cold, or stomach ache
61
Long term can be more severe
Cardiovascular disease Hypertension Impaired immune response Accelerated aging
62
Cardiovascular Disease
During the stress response, heart rate increases and blood vessels constrict, causing blood pressure to rise (hypertension)
63
Chronic high blood pressure is a major cause of
atherosclerosis
64
Atherosclerosis
a disease in which blood vessels become damaged and caked with fatty deposits. These deposits can block arteries, causing heart attacks and strokes.
65
The stress response can precipitate
a heart attack in someone with atherosclerosis.
66
stress response can also cause stress
cardiomyopathy (“broken heart syndrome”)
67
Cardiac myopathy (Broken Heart Syndrome)
a condition that mimics a heart attack but doesn’t damage the heart.
68
People who tend to react to situations with anger and hostility are
more likely to have heart attacks than are people with a less explosive, more trusting personality.
69
Amygdala
sends out a distress signal during times of stress and is a predictive of CVD
70
Stress increases inflammation
throughout the body
71
Stress increases the level of
cholesterol plaquing out in the blood vessels
72
homocysteine and C-reactive protein (CRP)
Stress increases levels of
73
Elevated levels of CRP are linked
to insulin resistance
74
Stress reduction
can lead to improved health
75
Psychological Problems
The hormones and other chemicals released during the stress response cause emotional as well as physical changes
76
Stress also activates the enzyme PKC
which influences the brain’s prefrontal cortex
77
Excess PKC can negatively affect
focus judgment, and the ability to think clearly
78
Stress has been found to contribute to psychological problems,
depression panic attacks anxiety eating disorders PTSD
79
PNI research helps explain the effects
of stress on the immune system
80
Health problems have been linked to stress related
changes in the immune system
81
A person is more susceptible to common infections:
Colds Flu Asthma Flare up of chronic disease Susceptibility to some cancers
82
Other health problems that are mediated by stress include:
Digestive problems Cancer Asthma Tension headaches Insomnia and fatigue Injuries – on the job injuries caused by repetitive strain Menstrual irregularities, erectile dysfunction, and pregnancy complications Loss of interest in enjoyable activity
83
Being able to recognize potential stressors may be
beneficial in managing the stress in your life
84
Major Life Changes
Any major life change is stressful and requires a certain level of adjustment
85
Clusters of negative life changes
may be linked to health problems
86
Managing Stress
Personality and coping skills are important A strong support network and stress-resistant personality is beneficial
87
Daily Hassles
Minor problems can have a greater impact since they happen more often Persons perceiving hassles negatively are more likely to experience a moderate stress response Daily hassles may lead to a decrease in overall general wellness
88
8 Common Sources of Stress
1. Major Life Events 2. Daily Hassels 3. Post Secondary Stressors 4. Job Related Stressors 5. Social Stressors 6. Virtual Social Networks 7. Environmental Stressors 8. Internal Stessors
89
Job-Related Stressors
Job stress is a world-wide epidemic Unemployment and job instability are key stressors High levels of stress are demonstrated if employees are left out of important decisions
90
Severe or chronic stressors can lead to burnout
Associated in persons who feel their contributions are not valued People in helping professions are most commonly affected
91
Chronic diseases are harder to identify
since they take longer to develop
92
Examples of environmental stressors include:
Pandemics Natural disasters Acts of violence Industrial accidents Intrusive noise or smells
93
Internal Stressors
Some stressors are within ourselves Pressure to reach goals, evaluate progress and performance
94
You can control and minimize the impact of stress by:
Shore up your support system Improve communication skills Be nurturing and kind to others Develop healthy exercise, eating and sleeping habits Identify and moderate stressors in your life Learn mindfulness skills
95
Sleep occurs in two phases,
rapid eye movement (REM) and non rapid eye movement (NREM)
96
Four stages of Sleep
Blood pressure drops Respiration and heart rate slows Body temperature declines Growth hormone released Brain patterns become slow and even
97
What are the wellness behaviours that reduce stress and increase energy
Exercise, Nutrition, Seep, & time management

231 (March 22) (20 decks)

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