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EXCI 233 > Chap. 5 > Flashcards

Chap. 5 Flashcards

1
Q

Is all Stress Bad? Explain.

A

No, stress response = natural physiological response that preps for “fight and flight.”

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2
Q

What differentiates Positive Stress (Eustress) & Negative Stress (Distress)?

A

Eustress: helps for optimal performance (react quickly in emergency situations) & typically acute (short-term, ex. 1h, 1day). Supports in staying focus, energized & motivated.

Distress: negative impact on physical & mental health & leads to myriad of health issues (burnout, autoimmune disease, anxiety, depression, heart disease, GI issues, substance use, etc.) Rise of Inflammation.

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3
Q

What are 2 forms of Distress?

A

Episodic Acute Stress: acute stress on frequent basis due to environment (ex. school & exams).

Chronic Stress: long-term daily stress (ex. taking care of ill relative).

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4
Q

What is the difference between Stress & Burnout?

A

Stress: adaptive response to any kind of adverse circumstances.

  • over-reactive + irritable,
  • worried + anxious,
  • frantically trying to fix things,
    -edgy, amped up, wired + tired,
  • mind racing,
  • insomnia or waking up too early,

Burnout: due to continues exposure to stress, leading to mental, physical + emotional exhaustion. Health disorder.

  • disengaged + numb,
  • apathetic + cynical,
  • discouraged + unmotivated,
  • physically + mentally exhausted,
  • brain fog, reduced cognitive function,
  • excessive sleep, but not refreshed in morning,
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5
Q

What are common signs of Caregiving Burnout?

A
  • Loss of interest in hobbies,
  • Anxious or Depressed,
  • Forgetful or Foggy,
  • Loss of patience,
  • Extremely tired,
  • Quick to anger,
  • Easily flustered or frustrated,
  • Loss of appetite,
  • Feeling hopeless,
  • Loss of empathy,
  • Blaming others.
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6
Q

What are signs of Burnout at Work?

A
  • Lack of motivation,
  • Always feeling tired,
  • Increase in mood swings, withdrawal apathy,
  • Increased anxiety, depression symptoms,
  • Other physical aliments (unable sleeping, frequent migraines, dizziness or fainting, etc.),
  • Poor work performance.
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7
Q

Which professions have highest rate of burnout?

A

Health care workers & Public services.

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8
Q

What is the Scientific name for our inner voice?

A

Verbal working memory system.

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9
Q

What does our inner voice (Chatter) help us with?

A

Keep verbal info active in our heads (allows planning, preparing & SELF CONTROL). “STORIFY” our lives - how experiences shape identity.

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10
Q

How can excessive Chatter negatively affects us?

A
  • Lose FOCUS,
  • Create friction in relationships,
  • Displaced AGGRESSION,
  • Reliving/repeating narrative keeping us in stress mode (affects chronic health: inflammation, CVD, Cancer).
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11
Q

What strategy helps us gain control over chatter?

A

Creating ROUTINES & RITUALS: control thoughts + not other way around. (More strategies depending on each person).

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12
Q

What are humans wired for in regards of mindset?

A

Negative Bias (events that have negative outcome have bigger impact vs positive events: advantageous from evolutionary POV: learn from your mistakes to survive).

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13
Q

What is Rumination & what is it linked to?

A

Rumination: repeating same thoughts,

Rumination w/ self-criticism + self-blame = linked to anxiety, depression, sleep disorders, OCD, phobias, etc.

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14
Q

What are effective strategies in Reframing Mindset?

A
  • Avoid ruminating triggers (sight, sounds, spaces, places),
  • Distraction/Redirection,
  • Challenging negative thoughts + changing narrative,
  • Becoming AWARE of thoughts through journaling, meditation,
  • Unplug w/ music, art, exercise, nature,
  • Grounding: 5 things you see, 4 things you can feel, 3 things you can hear, 2 things you can smell, 1 thing you can taste,
  • Partaking in activities enhancing self-esteem + self-worth,
  • SELF-COMPASSION,
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15
Q

What is Resilience?

A

Successful adaptation to challenging life experiences (“springing off” of adversity to higher point than before hardship).

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16
Q

What is building resilience?

A

Ability to thrive w/in self + community (like trampoline: support that springs you up again.)

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17
Q

What are some Resilience Strategies?

A
  • Connecting deeper w/ sense of cultural identity,
  • Nurturing self-compassion, positive affirmations,
  • Discovery + expression through art, culture, creativity,
  • Establishing strong connections w/ community,
  • Spiritual practice,
  • Self-care,
  • Cognitive behavioural therapy to assert control over thoughts, perceptions, actions,
  • Lifestyle behavior change,
  • At community level: built-in support systems (ex. urban policies w/ transportation, access to education, etc.)
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18
Q

What is Self-Compassion? How is it different from Self-Esteem?

A

Self-Compassion: Process of turning compassion inwards.

Self-Esteem: Confidence in one’s own worth or abilities.

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19
Q

What are the 3 components of Self-Compassion?

A
  • Mindfulness (practice of being aware of + anchoring to present moment),
  • Common Humanity (practice of acceptance, forgiveness, & seeing how suffering = universal),
  • Kindness (practice of soothing & comforting ourselves when faced w/ adversity).
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20
Q

What is Biohacking?

A

Applying science through self-experimentation to modify physiological process of body (optimize health, wellness & longevity).

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21
Q

What are some strategies for Biohacking?

A
  • Lifestyle changes (nutrition sleep, etc),
  • Wearable technology (movement, sleep, water intake, etc),
  • Genetic engineering (DNA editing NOT regulated + very controversial),
22
Q

How does internalized stress & repressed emotions affect our health?

A

Psychoneuroendocrinoimmunology. Related field of Trauma, PTSD, etc.

Ex. Women = 80% more likely to present w/ autoimmune disease (related to emotional suppression, emotional burden/caregiver, peep pleasing, never good enough).

23
Q

Which hormones correspond to the D.O.S.E. neurotransmitters of Happiness?

A

Dopamine: “Reward” chemical, enhancing motivation & learning.

Oxytocin: “Love” hormone, promoting social bonding, trust, empathy.

Serotonin: “Mood stabilizing” chemical influencing happiness, self-esteem.

Endorphin: “Euphoric” chemical reducing sensation of pain, & plays central role in anxiety & depression.

24
Q

What other neurotransmitter is of interest?

A

GABA (closely linked to diet quality/gut health).

25
Q

Which neurotransmitter is linked to exposure to natural sunlight?

A

Serotonin.

26
Q

Which neurotransmitter is linked to completing a task or goal?

A

Dopamine.

27
Q

Which neurotransmitter is linked to playing w/ pet?

A

Oxytocin.

28
Q

Which neurotransmitter is linked to watching comedy film or creating art?

A

Endorphin.

29
Q

What is Sociogenomics?

A

Affect of our social environment on expression (turning on & off) of our genes. Social connections can = healthy-protective or illness-promoting.

30
Q

What is stress-buffering hypothesis?

A

Main hypothesis linking social connection to longevity (mental & physical health).

31
Q

How does Stress-buffering hypothesis relate social connection to health & longevity?

A

By having peeps w/ you, stress response = lower since there is a sense of support & teamwork. When alone, stress = higher since you must watch yourself more.

32
Q

What is a sense of purpose?

A

Intention to achieve long-term goal that = personally meaningful & makes positive mark on world. Sense of purpose can change several times over lifespan according to world views, life stages, life events.

33
Q

What does research tell us about importance of sense of purpose to health & longevity?

A

Peeps who score higher on sense of purpose reported lower levels of functional disability, performed better on cognitive tests (episodic memory & speed of processing) & reported better self-rated health & fewer depressive symptoms, increased probability of survival.

34
Q

What is social polarization?

A

Segregation w/in society where there = sharp views + oppositions between 2 (or +) groups. Social media shapes polarization through social, cognitive, & technological processes (message content, platform design & algorithms).

35
Q

What is the relationship between smart phones and cortisol?

A
  • Peeps feel more stressed than before having smart phones,
  • Checking work emails 1st & last thing in day can interfere w/ natural cortisol rhythms (+sleep),
  • Nomophobia (no-mobile-phone phobia) = shown to increase cortisol level.
  • Social Media can exacerbate stress (info overload, cyber bullying, social comparison…),
36
Q

How does smart phones affect our cognition, connection to self & environment?

A
  • Impaired memory, information processing due to attention residue,
  • Smart Phones not in use but w/in reach can impair cognition (lower score tests for short-term memory & problem solving),
  • Weakened social connections (ex. lack ability to process body language/emotions or initiate casual convo, + not help strangers),
  • Anxiety & Depression (social media),
  • Avoidance of self: thoughts, feelings, relationships,
  • Information & communication overload (constant influx of Information),
  • Digital Nutrition (maintaining healthier relationship w/ smartphones),
  • Conditioned over time to tap into dopamine circuitry,
  • Disrupt Sleep Patterns,
37
Q

How much time should you spend w/out your phone before bed?

A

Hopefully more than an 1hour, but bare minimum = 15min.

38
Q

What are the 3 Rs?

A

RECOGNIZE: what = causing stress in 1st place,

REDIRECT: by moving away or shutting it off for 5min,

RESOLVE: by moving on to whatever = next (reorienting yourself).

39
Q

Who are more stressed, peeps who keep their work life + personal life separate or those who combine them?

A

Those who integrate personal & work life = more stressed.

40
Q

What is Attention Residue?

A

When switching tasks, attention slightly remains on previous task, reducing potential to Focus & Process Info.

41
Q

Why is it important to put device on silent & out of sigh/out of reach?

A

Because you are more productive w/ work.

42
Q

What are strategies for Mindful Technology Use?

A
  • De-emphasize importance of returning message right away,
  • Work offline smart devices & entertainment apps,
  • Delete apps during “crunch time,” use of apps to set time limits,
  • Scheduled/timed use of apps/devices (digital curfew),
43
Q

What are benefits to Meditation (8)?

A
  • Decrease Anxiety & Depression,
  • Increase Pain Tolerance,
  • Rises # of ALPHA links (spreads positivity, love, happiness),
  • Decrease Blood Pressure,
  • Increase Immune Function,
  • Improves self-awareness, memory, goal setting,
  • Improves Empathy,
  • Decrease Gray Matter,
  • Reduce Damage to your DNA,
44
Q

How does Meditation affect Neuroplasticity?

A

Shifts neural activity of brain, slows down & calms brain. “Dial back” hyperstimulation superimposed on us (tech. environment, work, relationships…). Helps process our internalized perceptions of self & surroundings. “Turns down” areas of brain that perceive pain + “turn up” areas associated w/ relaxation.

45
Q

In conjunction w/ other therapies (ex. cognitive behavioural therapy) which out of Exercise, Yoga & Meditation appears to be most successful in improving anxiety & depression?

A

Exercise.

46
Q

Yoga appears to be effective on its own or in conjunction w/ other therapies, in treating _______?

A

Depression.

47
Q

Mindfulness-Based Meditation appears to be effective on its own or in conjunction w/ other therapies in treating ______, and as adjunctive therapy in treating _______?

A
  • Depression,
  • Anxiety.
48
Q

What are the effects of Breath Control?

A
  • Rise of the Vagal response (+) PNS,
  • Decrease of HPA Axis response (-) SNS,

“Circuit breaker” for controlling balance between PNS & SNS. Entry way for “Bottom up” regulation, from body to mind. Decreases level of cortisol & benefits learning/memory & regulating emotions.

49
Q

Time management is good for productivity and what else?

A

Self-Care.

50
Q

What does Time Management take & what are 4 tips for it?

A

Time management takes PLANNING, STRUCTURE, SELF-ACCOUNTABILITY, & PRACTICE.

4 Tips:

  • Single Tasking: improves focus & productivity, reduces stress response (residual effect of changing tasks),
  • Time-Blocking: separating logical & creative tasks, different sides of brain,
  • Scheduling: when added to schedule, more likely to do,
  • Easy vs Hardest task first: easiest builds momentum, hardest builds confidence.
51
Q

What are the 5 strategies to help w/ over-thinking?

A
  1. Put aside Perfectionism: Pareto Principle (80/20, 20% effort = 80% result or 80% amazing = 20% could be better),
  2. Right-Size problem: 10/10/10 (step aside of situation + put POV on track, does it matter in 10 weeks, months or years?),
  3. Thin-Slicing: rapid decisions to decrease decision fatigue,
  4. Decision Fatigue: schedule, routine, delegate, remove yourself from meetings,
  5. Parkinson’s Law: work expands to time we allow it.

EXCI 233 (5 decks)

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