Chapter 10 Flashcards
any physical or
psychological event or condition
that produces stress:
stressor
the physiological
changes associated with stress:
Stress response
the collective physiological and
emotional responses to any stimulus that
disturbs an individual’s homeostasis:
stress
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
Physical reaction to stressors:
Fight-or Flight reaction
branch of the
peripheral nervous system that controls basic
body processes:
Autonomic nervous system
division of the autonomic
nervous system that reacts to danger or other
challenges by accelerating body processes:
• Sympathetic division
division of the
autonomic nervous system that moderates the
excitatory effect of the sympathetic division:
Parasympathetic division
system of glands, tissues, and cells
that secrete hormones into the bloodstream
which influence metabolism + regulate
body processes:
Endocrine system
The physiological response is the same
regardless of the:
nature of the stressor
Once a stressful situation ends, the
parasympathetic division returns the body to :
homeostasis
Together, the nervous system and the
endocrine system prepare the body to:
respond to a stressor
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
Emotional responses to stressors may include:
anxiety,
depression, and fear
Behavioral responses are controlled by:
the somatic nervous system
branch of the
peripheral nervous systems that governs
motor functions and sensory information;
largely under conscious control
the somatic nervous system
Type A personality:
ultra-competitive, controlling, impatient,
aggressive, hostile
• Easily upset; react explosively to stressors
Type B personality:
relaxed, contemplative, tolerant of others
• React more calmly to stressors
Type C personality:
difficulty expressing emotions, anger
suppression, feelings of hopelessness and despair
• Exaggerated stress response
Hardy personality:
committed to activities, sense of inner
purpose, inner locus of control
• Views stressors as challenges/ growth opportunities
Gender roles affect:
perception of and
responses to stressors
Both sexes experience the
fight-or-flight
physiological response to stress
Women are more likely to respond to stress:
behaviorally with a pattern of “tend-and-befriend”,
seeking social interaction
Gender differences may be partly tied to:
higher levels of the hormone oxytocin in women
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
