Chapter 10 Flashcards
What is stress?
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
What is fight or flight response mediated by?
sympathetic nervous system
What returns hormone levels to normal after threat has passed?
parasympathetic nervous system
Hypokinesia
abnormally decreased motor function or activity
Top 5 work stressors:
low salaries, lack of opportunity for growth and advancement, too heavy a workload, unrealistic job expectations, and long hours
Examples of emotional stress:
moodiness, social withdrawal, low self-esteem, depression, difficulty relaxing and loss of self-control
Examples of physical stress:
lethargy, pain, GI problems, insomnia, loss of sexual appetite, muscle tension and nervous behaviors
Examples of behavioral stress:
likely to manifest as poor lifestyle behaviors (drinking, smoking, using alcohol or drugs, unhealthy eating, procrastinating)
Examples of cognitive symptoms:
include constant worrying, racing thoughts, forgetfulness, disorganization, inability to focus, poor judgement
Perceived Stress Scale
one of the most widely used for measuring the perception of stress based on experiences in the last month
Hamilton Anxiety Rating Scale:
short psychological questionnaire used to rate the severity of an individual’s anxiety
Steps for managing stress include
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
Three easy steps can help guide stress management
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
Progressive muscle relaxation
used to reduce symptoms of stress, anxiety, insomnia and certain types of chronic pain
Visual imagery:
practice of using one’s imagination to create mental pictures in a way that promotes relaxation and helps relieve pain
Meditation
conscious mental process that induces a set of integrated physiological changes that relaxes the body
Transcendental meditation
characterized by repeating a mantra
Mindfulness meditation
focusing one’s attention on moment-by-moment thoughts and sensations
Autogenic training:
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
Biofeedback:
technique using feedback from body functions to increase the person’s awareness of internal body workings
Massage
the manipulation of soft tissues for the purpose of reducing muscle tension or normalizing other soft tissue structures
Relaxation massage
to promote general relaxation, improve circulation, enable full ROM and relieve muscle tension
Therapeutic massage:
to restore function to injured soft tissue or move abnormal fluids from one body compartment to another
Sports massage:
to enhance sports performance and recuperation of injury
Acupressure massage:
pressure at a particular acupressure points associated with visceral structures
Petrissage
kneading or rubbing with force to manipulate tissues and muscles
Effleurage
light or heavy stroking of skin designed to improve flow of the circulatory and lymphatic systems
Friction of deep transverse massage
using firm finger pressure in soft tissue to treat muscles, tendons, ligaments and joint capsules
Strategies for Time Management:
Establish Priorities Monitor Current Time Use Analyze Current Time Use Make a Schedule Delegate Tasks
The Schafer coping model offers 3 options for coping with stress
Altering the stressor
Avoiding the stressor
Adapting the stressor
Psychological hardiness
a personality style consisting of commitment, control, and challenge
PLAN model:
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
4 stages of anger:
Inability to forgive
Wondering if he or she should forgive
Letting go of negative feelings
Not forgetting
A personality
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
B personality
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”
C personality
Inhibited
Uptight
Emotionally inexpressive
Otherwise constrained
D personality
Social inhibition Negative affectivity “doom and gloom” attitude Maintained state of worry or depression Insecure Less willing to participate in therapy
What is one of the strongest predictors of general wellness?
self esteem
Self concept
Individual’s evaluation and appraisal of her/himself
Comprised of personal feelings about abilities, limitations, strengths and weaknesses
Self confidence
Belief that we can successfully execute a specific activity or task
Environmental wellness
Individual’s relationship with the environment or external world, including enjoyment of nature as well as the conservation of the environment
Family wellness
Adult relations and marriage Children and parenting Family economics Communication and conflict resolution Stress and coping Violence and safety
Intellectual wellness
The prescription of being internally energized by an optimal amount of intellectually stimulating activity
Mental wellness
general perception that one will experience positive outcomes to the events and circumstances of life
Hardiness
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
What does women’s hardiness correlate with?
age, education level and marital status
Social wellness
Perception of having support available from family or friends in times of need and the perception of being a valued support provider
