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HLTA03 > ch3: personal stress manangement > Flashcards

ch3: personal stress manangement Flashcards

1
Q

stressor

A

specific or non-specific agents or situations that cause the stress response in a body

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2
Q

stress

A

a physical, chemical, or emotional factor that causes bodily or mental tension and may be a factor in disease causation, an internal state of arousal, non-specific response of the body to various demands

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3
Q

acute time-limited stressors

A
  • short-term anxiety-provoking situations coming up in the near future (there is an end point)
  • ex. a presentation
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4
Q

brief stressors

A
  • a more serious challenge that may occur on a consistent basis (there is an end point)
  • ex. prepare for final exams
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5
Q

life-changing events

A
  • great impact, important decisions or consequence of a natural disaster or traumatic occurrence (end at some point in the future)
  • ex. choosing university or preparing for a wedding
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6
Q

chronic stressors

A
  • ongoing demands building up stress over a long period of time (no clear end point)
  • ex. disability caused by an accident or taking care of loved one with Alzheimer’s
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7
Q

distant stressors

A
  • traumatic experiences that occurred long ago outside of your regular lifestyle (continue to have emotional and psychological impact)
  • ex. climate change
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8
Q

eustress

A

a positive stress that stimulates a person to function properly

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9
Q

distress

A

a negative stress that may result in illness

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10
Q

neustress

A

a type of stress that is considered to be neutral (neither good or bad), perceived to be unimportant

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11
Q

General Adaptation Syndrome (GAS)

A

the sequenced physiological response to a stressful situation: alarm, resistance, and exhaustion, developed by Selye

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12
Q

homeostasis

A

the body’s natural state of balance or stability

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13
Q

adaptive response

A

the body’s attempt to reestablish homeostasis or stability after stressors disrupting and triggering physiological response

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14
Q

what are the three stages of GAS

A

alarm, resistance, and exhaustion

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15
Q

alarm

A

stressor first occurs → body responds with changes that temporarily lower resistance. certain hormones rise, blood pressure and heart rate increase

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16
Q

resistance

A

stressor continues → internal resources are used to sustain homeostasis. respond intensely and feel great anxiety, and it takes great effort to maintain normal behaviour

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17
Q

exhaustion

A

stress continues long enough → stress overload, no more normal functioning, smallest amount of additional stress can cause a breakdown

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18
Q

F3 → Fight-Flight-Freeze

A

a psychological stress response that evolved as a survival mechanism allowing us to react quickly to both life-threatening and non-life threatening situations, coined by Cannon

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19
Q

fight

A

the amygdala (responsible for interpreting fearful images and sounds) sends a message to the hypothalamus (relay centre) which controls the pituitary gland that produce hormones to control body temp, heart rate, and hunger. we experience nausea, tight muscles, a desire to attack, and feelings of anger or rage

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20
Q

flight

A

fighting is not an option = flight. heart rate rises, rapid breathing, release of blood sugar for extra energy

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21
Q

freeze

A

when we can’t defend or outrun the situation, we cannot move, think, or react and we feel paralyzed

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22
Q

cognitive-transactional model of stress and coping

A

a non-biological stress theory, developed by Lazarus and Folkman, that looks at the relation between stress and health

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23
Q

psychological stress

A

according to Lazarus, is the relationship between a person and their environment and the power to deal with the demands of that relationship without unreasonable or destructive costs

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24
Q

primary appraisal process

A

perceive an event as a threat or a challenge

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25
Q

secondary appraisal process

A

comprehensive assessment of the person’s ability to manage the threat and their coping resources will occur

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26
Q

coping responses

A

stress outcomes will depend on the effectiveness of the cognitive appraisal and the person’s coping process

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27
Q

feed back

A

stress outcomes will feed back into the cognitive appraisal to determine if more stress needs to be done to resolve the situation

28
Q

cognitive appraisal

A

how the event affects people’s lives

29
Q

planful problem solving

A

a form of approach to dealing with stress that has a healthy effect on the emotion response

30
Q

confrontive coping and distancing

A

a form of approach to dealing with stress that makes things worse

31
Q

psychoneuroimmunology (PNI)

A

a special science that focuses on the relationship between our brain’s response to stress and our immune system

32
Q

autonomic nervous system (ANS)

A

a part of the CNS that starts in the cerebral cortex and regulates our bodily functions (heart rate, respiratory system, and glands)

33
Q

sympathetic nervous system (SNS)

A

initiates the release of stress hormones that increase our heart rate and respiratory rate

34
Q

what are the processes our body go through under stress in the sympathetic nervous system

A
  • SNS → hypothalamus (control centre) → stimulate adrenal glands → release epinephrine (adrenaline) → increase in blood flow, dilation in the alveoli → more oxygen taken in and breathing rate increases (also release of more glucose for muscle contractions)
  • blood leaves the digestive system to save energy → hypothalamus triggers the pituitary gland → adrenocorticotrophic hormone (ACTH, helps to release nutrients the body has stored as energy) → adrenal glands release cortisol (other parts of the body release endorphins, which helps with pain relief)
35
Q

parasympathetic nervous system (PNS)

A

slows down other systems that are stimulated by the stress response to restore homeostasis

36
Q

epinephrine

A

aka adrenaline, released from the adrenal glands and initiates an increase in blood flow

37
Q

hypothalamus

A

a section of the brain that acts as our control centre and reacts to stress hormones that have been released by the SNS

38
Q

cortisol

A

released from the adrenal glands and helps to release nutrients the body has stored for energy

39
Q

complicated grief

A

an intense an extended period of grief that is often linked to the loss or death of a family member, friend, acquaintance, or partner relationship (a sense of disbelief, anger, bitterness, recurrent intrusive thoughts, and intense yearning)

40
Q

adrenocorticotrophic hormone (ACTH)

A

released by the pituitary gland, which triggers the adrenal glands to release cortisol, a hormones that helps to release nutrients the body has stored as energy

41
Q

discrimination

A

a form of biased and unjust treatment of people on the unfair justification of age, culture, race, or sex (a societal stressor)

42
Q

terrorism

A

the use of violence and intimidation, usually in an unlawful way to advance political aims, also classified as a stressor

43
Q

technostress

A

a modern disease that consists of a feeling of anxiety or pressure resulting from a struggle to embrace or overexposure to computer technology

44
Q

FoMO

A

fear of missing out, a compulsive concern where individuals believe they might miss out on something other people are experiencing (social anxiety)

45
Q

digital dementia

A

the shrivelling of the grey matter in the hippocampus, causing a breakdown of our cognitive abilities due to extreme overuse of the internet

46
Q

defence mechanisms

A

a psychological process that alleviates anxiety and eliminates mental conflict

47
Q

denial

A

the refusal to accept a painful reality

48
Q

displacement

A

the redirection of feelings from their true object to a more acceptable or safer substitute

49
Q

projection

A

the attribution of unacceptable feelings or impulses to someone else

50
Q

rationalization

A

the substitution of acceptable reasons for the real motivations for the behaviour

51
Q

reaction formation

A

adopting attitudes and behaviours that are the opposite of what you feel

52
Q

repression

A

keeping threatening impulses, fantasies, memories, feelings, or wishes from becoming conscious

53
Q

breathing exercies

A

controlled and regulated breathing techniques lower stress levels and relax and clear our mind (abdominal breathing)

54
Q

biofeedback

A

a method of obtaining feedback or information about psychological activity occurring in the body. Uses electronic monitoring device to measure temperature or skin responses and internal physiological activities, the results are shared with the subjects to learn to control involuntary functions (body temperature, heart rate, muscle tension, brain waves)

55
Q

meditation

A

use of quiet sitting, breathing techniques, improve concentration

56
Q

guided imagery

A

visualizing oneself in the state of calmness and wellness

57
Q

mindfulness

A

experiencing the physical and mental sensations of the present moment

58
Q

progressive relaxation

A

reducing muscle tension by contracting than relaxing certain areas of the body

59
Q

sleep debt

A

the number of hours of missed sleep per night

60
Q

circadian rhythm

A

(suprachiasmatic nucleus SCN) - the body’s 25 hour biological clock that controls our sleep-wake cycle, located in the hypothalamus

61
Q

visualization

A

an approach to stress control, self-healing, or motivating life changes by means of guided imagery

62
Q

non-REM (NREM) sleep

A

a restorative state of sleep characterized by slower brain wave frequency, breathing and heartrate

63
Q

REM sleep

A

sleep that occurs at intervals during the night an is characterized by rapid eye movements. during this type of sleep a person experiences more dreaming, body movements, and faster pulse and breathing

64
Q

obstructive sleep apnea

A

sleep disorder where the throat muscles relax, making it difficult to breathe

65
Q

central sleep apnea

A

brain doesn’t send the proper signals to the breathing muscles

66
Q

complex sleep apnea

A

a combination of both obstructive and central sleep apnea

HLTA03 (3 decks)

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