Chapter 10 Flashcards by ana odep

any physical or
psychological event or condition
that produces stress:

stressor

How well did you know this?

Not at all

Perfectly

the physiological

changes associated with stress:

Stress response

How well did you know this?

Not at all

Perfectly

the collective physiological and
emotional responses to any stimulus that
disturbs an individual’s homeostasis:

stress

How well did you know this?

Not at all

Perfectly

a narrow range within
normal limits of stable blood pressure,
heart rate, hormone levels, and other
vital functions – a “steady state” for the
body:

homeostasis

How well did you know this?

Not at all

Perfectly

Physical reaction to stressors:

Fight-or Flight reaction

How well did you know this?

Not at all

Perfectly

branch of the
peripheral nervous system that controls basic
body processes:

Autonomic nervous system

How well did you know this?

Not at all

Perfectly

division of the autonomic
nervous system that reacts to danger or other
challenges by accelerating body processes:

• Sympathetic division

How well did you know this?

Not at all

Perfectly

division of the
autonomic nervous system that moderates the
excitatory effect of the sympathetic division:

Parasympathetic division

How well did you know this?

Not at all

Perfectly

system of glands, tissues, and cells
that secrete hormones into the bloodstream
which influence metabolism + regulate
body processes:

Endocrine system

How well did you know this?

Not at all

Perfectly

The physiological response is the same

regardless of the:

nature of the stressor

How well did you know this?

Not at all

Perfectly

Once a stressful situation ends, the

parasympathetic division returns the body to :

homeostasis

How well did you know this?

Not at all

Perfectly

Together, the nervous system and the

endocrine system prepare the body to:

respond to a stressor

How well did you know this?

Not at all

Perfectly

The fight-or-flight reaction is often

inappropriate for dealing with:

the stressors of modern life, many of which

do not require a physical response

How well did you know this?

Not at all

Perfectly

Emotional responses to stressors may include:

anxiety,

depression, and fear

How well did you know this?

Not at all

Perfectly

Behavioral responses are controlled by:

the somatic nervous system

How well did you know this?

Not at all

Perfectly

branch of the
peripheral nervous systems that governs
motor functions and sensory information;
largely under conscious control

the somatic nervous system

How well did you know this?

Not at all

Perfectly

Type A personality:

ultra-competitive, controlling, impatient,
aggressive, hostile
• Easily upset; react explosively to stressors

How well did you know this?

Not at all

Perfectly

Type B personality:

relaxed, contemplative, tolerant of others

• React more calmly to stressors

How well did you know this?

Not at all

Perfectly

Type C personality:

difficulty expressing emotions, anger
suppression, feelings of hopelessness and despair
• Exaggerated stress response

How well did you know this?

Not at all

Perfectly

Hardy personality:

committed to activities, sense of inner
purpose, inner locus of control
• Views stressors as challenges/ growth opportunities

How well did you know this?

Not at all

Perfectly

Gender roles affect:

perception of and

responses to stressors

How well did you know this?

Not at all

Perfectly

Both sexes experience the

fight-or-flight

physiological response to stress

How well did you know this?

Not at all

Perfectly

Women are more likely to respond to stress:

behaviorally with a pattern of “tend-and-befriend”,

seeking social interaction

How well did you know this?

Not at all

Perfectly

Gender differences may be partly tied to:

higher levels of the hormone oxytocin in women

How well did you know this?

Not at all

Perfectly

what influence the cognitive evaluation of a potential stressor?

past experiences

how can you overcome the effects of negative | past experiences?

with Effective behavioral responses

prediction of successful management and/or outcome … perception of having control over stressor … within ability to cope or manage … =

LESS STRESS

Symptoms of excess stress:

* Physical symptoms * Emotional symptoms * Behavioral symptoms

Physical, emotional, and behavioral | responses are:

interrelated

dry mouth, excessive perspiration, frequent illnesses, gastrointestinal problems, grinding of teeth, headaches, high blood pressure, pounding heart, stiff neck, aching lower back:

physical symptoms

anxiety or edginess, depression, fatigue, hyper-vigilance, impulsiveness, inability to concentrate, irritability, trouble remembering things:

Emotional symptoms

crying, disrupted eating or sleeping habits, harsh treatment of others, problems communicating, sexual problems, social isolation, increased use of tobacco, alcohol or other drugs:

Behavioral symptoms

stress triggered by a pleasant stressor:

Eustress

stress triggered by an unpleasant stressor:

Distress

Stages of GAS (general adaptation syndrome):

- Alarm: fight-or-flight reaction - Resistance: new level of homeostasis characterized by increased resistance to stress - Exhaustion: life-threatening physiological exhaustion

long-term wear and tear of the stress response, especially long-term exposure to stress hormones like cortisol:

Allostatic load

High allostatic load | increases susceptibility to :

disease

the study of the interactions among 3 systems: the nervous system, the endocrine system, and the immune system:

Psycho-neuro-immunology (PNI)

Links between stress and CVD:

heart rate, blood | vessel constriction, etc.

“Hot reactors” have:

exaggerated CV disease risk / responses

Links between stress altered functioning of the immune system:

colds, asthma, allergies, cancer, herpes, HIV, | other chronic diseases.

Links between stress and other health problems:

digestive, headaches, fatigue, reproductive or psychological problems

common sources of stress:

``` Major life changes Daily hassles College stressors Academic stressors Interpersonal stressors Time-related pressures Financial concerns ```

Stress sources can be:

Job-related Interpersonal and social Environmental Internal

Counterproductive coping strategies for stress:

``` Tobacco: CNS stimulant, increases focus Alcohol: avoidance, sleep disruption Other drugs: caffeine, marijuana – increases stress response, panic attacks Binge eating: avoidance, guilt, overweight ```

 Exercise for stress:

 Reduces anxiety + increases sense of wellbeing  Mobilizes energy resources to complete the energy cycle  Avoid compulsive exercise

 Nutrition for stress:

 Eat a balanced diet (energy, blood sugar) |  Avoid excess caffeine

both a cause and an effect of | excess stress:

lack of sleep

how many canadians have one problem sleep / wk?

• 30+% of Cdn.

how to manage stress?

- sleep - social support - communication

 Spiritual wellness can promote:

* Social support * Healthy habits * Positive attitude * Moments of relaxation * Awareness and clarification of personal values

Paths to spiritual wellness include

```  organized religion,  spending time in nature,  helping others,  art or other creative endeavors,  personal relationships ```

what can help deal with stressful events?

keeping a journal

time management for stress:

```  Set priorities  Schedule tasks for peak efficiency  Set realistic goals  Budget enough time  Break up long-term goals  Visualize achievement of goals  Track tasks you put off  Do least favorite tasks first (or most favorite)  Consolidate tasks  Identify transitional tasks  Delegate responsibility  Say no when necessary  Give yourself a break  Avoid personal time sinks  Just do it ```

cognitive techniques for managing stress:

``` Modify expectations Engage in “realistic self-talk” Manage “cognitive distortions” Live in the present “Go with the flow” Cultivate your sense of humor – actual physical relaxation from laughing ```

a physiological state characterized by a feeling of warmth and quiet mental alertness:

Relaxation response

Relaxation techniques:

* Progressive relaxation | * Visualization

alternating | muscle tension and relaxation:

• Progressive relaxation

creating or recreating vivid mental pictures of a place, an experience, an outcome, etc:

• Visualization

quieting the mind by focusing on a | particular word, object, or process:

meditation

a series of physical postures | emphasizing balance and breathing control:

Hatha Yoga

a martial art designed to balance the | body’s chi to promote health and spiritual growth:

Taijiquan

a technique that uses monitoring devices to help a person become conscious of unconscious body processes, such as body temperature or blood pressure, in order to exert some control over them:

Biofeedback

a technique of mental focusing that | affects the body:

Hypnosis

manipulation of the body’s tissues | • warmth, touching, soothing, relaxing:

massage

``` a mood disorder characterized by loss of interest in usual activities, sadness, hopelessness, loss appetite, disturbed sleep, and other physical symptoms (clinical diagnosis): ```

Depression

• Severe depression is linked to:

suicide