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Community Health and Wellness > Chapter 10 > Flashcards

Chapter 10 Flashcards

1
Q

What is stress?

A

a description of how any individual reacts to physical, psychological, environment, or other stressors or situations that are challenging and require action to restore balance

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2
Q

What is fight or flight response mediated by?

A

sympathetic nervous system

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3
Q

What returns hormone levels to normal after threat has passed?

A

parasympathetic nervous system

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4
Q

Hypokinesia

A

abnormally decreased motor function or activity

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5
Q

Top 5 work stressors:

A

low salaries, lack of opportunity for growth and advancement, too heavy a workload, unrealistic job expectations, and long hours

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6
Q

Examples of emotional stress:

A

moodiness, social withdrawal, low self-esteem, depression, difficulty relaxing and loss of self-control

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7
Q

Examples of physical stress:

A

lethargy, pain, GI problems, insomnia, loss of sexual appetite, muscle tension and nervous behaviors

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8
Q

Examples of behavioral stress:

A

likely to manifest as poor lifestyle behaviors (drinking, smoking, using alcohol or drugs, unhealthy eating, procrastinating)

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9
Q

Examples of cognitive symptoms:

A

include constant worrying, racing thoughts, forgetfulness, disorganization, inability to focus, poor judgement

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10
Q

Perceived Stress Scale

A

one of the most widely used for measuring the perception of stress based on experiences in the last month

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11
Q

Hamilton Anxiety Rating Scale:

A

short psychological questionnaire used to rate the severity of an individual’s anxiety

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12
Q

Steps for managing stress include

A

Identifying stressors
Using relaxation or coping strategies to relieve the stress
Seeking solutions for avoiding or controlling the stress
Being as fit and healthy as possible
Changing a way of thinking, as needed

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13
Q

Three easy steps can help guide stress management

A

ID stressors and determine how individual reactors to stressors
Write a long term and short term goal to focus attention on the stressor and successful attempts to manage stress
Plan for setbacks to avoid discouragement
Share goals with friends and family to gain reinforcement and encouragement for reaching goals

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14
Q

Progressive muscle relaxation

A

used to reduce symptoms of stress, anxiety, insomnia and certain types of chronic pain

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15
Q

Visual imagery:

A

practice of using one’s imagination to create mental pictures in a way that promotes relaxation and helps relieve pain

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16
Q

Meditation

A

conscious mental process that induces a set of integrated physiological changes that relaxes the body

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17
Q

Transcendental meditation

A

characterized by repeating a mantra

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18
Q

Mindfulness meditation

A

focusing one’s attention on moment-by-moment thoughts and sensations

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19
Q

Autogenic training:

A

visual imagery and body awareness to elicit a relaxation response. Individual self regulates the body by focusing on specific areas needing relaxation, including the limbs, lungs, heart, diaphragm and head

20
Q

Biofeedback:

A

technique using feedback from body functions to increase the person’s awareness of internal body workings

21
Q

Massage

A

the manipulation of soft tissues for the purpose of reducing muscle tension or normalizing other soft tissue structures

22
Q

Relaxation massage

A

to promote general relaxation, improve circulation, enable full ROM and relieve muscle tension

23
Q

Therapeutic massage:

A

to restore function to injured soft tissue or move abnormal fluids from one body compartment to another

24
Q

Sports massage:

A

to enhance sports performance and recuperation of injury

25
Q

Acupressure massage:

A

pressure at a particular acupressure points associated with visceral structures

26
Q

Petrissage

A

kneading or rubbing with force to manipulate tissues and muscles

27
Q

Effleurage

A

light or heavy stroking of skin designed to improve flow of the circulatory and lymphatic systems

28
Q

Friction of deep transverse massage

A

using firm finger pressure in soft tissue to treat muscles, tendons, ligaments and joint capsules

29
Q

Strategies for Time Management:

A 
Establish Priorities
Monitor Current Time Use
Analyze Current Time Use
Make a Schedule
Delegate Tasks
30
Q

The Schafer coping model offers 3 options for coping with stress

A

Altering the stressor
Avoiding the stressor
Adapting the stressor

31
Q

Psychological hardiness

A

a personality style consisting of commitment, control, and challenge

32
Q

PLAN model:

A

P=permission for the individual to express concerns
L=providing limited information
A=activating past coping resources
N=referring clients to non-health care disciplines

33
Q

4 stages of anger:

A

Inability to forgive
Wondering if he or she should forgive
Letting go of negative feelings
Not forgetting

34
Q

A personality

A 
Achievement motivated and dominant
Competitive
Self critical
Time urgency struggles
Become impatient with delays
Try to multitask
Strong need to excel in things 
Increased risk of CAD
35
Q

B personality

A 
Relative absence of type “A” characteristics
Less driven and free from pressure
Low level of competitiveness
Low time urgency 
Low level of anger and hostility 
“stop and smell the roses”
36
Q

C personality

A

Inhibited
Uptight
Emotionally inexpressive
Otherwise constrained

37
Q

D personality

A 
Social inhibition 
Negative affectivity
“doom and gloom” attitude
Maintained state of worry or depression
Insecure
Less willing to participate in therapy
38
Q

What is one of the strongest predictors of general wellness?

A

self esteem

39
Q

Self concept

A

Individual’s evaluation and appraisal of her/himself

Comprised of personal feelings about abilities, limitations, strengths and weaknesses

40
Q

Self confidence

A

Belief that we can successfully execute a specific activity or task

41
Q

Environmental wellness

A

Individual’s relationship with the environment or external world, including enjoyment of nature as well as the conservation of the environment

42
Q

Family wellness

A 
Adult relations and marriage
Children and parenting
Family economics
Communication and conflict resolution
Stress and coping
Violence and safety
43
Q

Intellectual wellness

A

The prescription of being internally energized by an optimal amount of intellectually stimulating activity

44
Q

Mental wellness

A

general perception that one will experience positive outcomes to the events and circumstances of life

45
Q

Hardiness

A

Personality style characterized by a perception of problems as challenges rather than as threats
Sense of commitment rather than alienation
Sense of control rather than powerlessness

46
Q

What does women’s hardiness correlate with?

A

age, education level and marital status

47
Q

Social wellness

A

Perception of having support available from family or friends in times of need and the perception of being a valued support provider

Community Health and Wellness (5 decks)

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