chapter 2 Flashcards
stress
general physical and emotional state that accompanies a stress response
stressor
mental states or events
stress response
physical and psychological reaction
physical response to stress is a
protection mechanism to a perceived threat
autonomic NS
acute
sympathetic, parasympathetic
sympathetic
fight, flight, freeze
parasympathetic
rest and digest
endocrine system and stress
acute and chronic
hormonal chemical messages
fight, flight, freeze activate the
adrenal glands
adrenal glands secrete
cortisol, epinephrine
physiological response to fight, flight, freeze
- HR, BP, respiration increase
- hearing, vision become more acute
- Liver releases more sugar into bloodstream (glycogenolysis)
- Increased perspiration
- Digestion & peristalsis cease
return to homeostasis
perceived threat is diminished
sympathetic response is withdrawn
sympathetic response is withdrawn
physiologic changes revert to baseline
cognitive response to stress
appraisal or perception of situation
reduce the magnitude of response
how does cognitive response reduce magnitude of response
successful prediction, perception of control
psychological response to stress
emotion related
anxiety, depression, fear
psychological responses are impacted by
personality, education, cultural background, gender, lived experience
4 stress level types
underload, optimal, overload, burnout
optimal level of stress
moderate level
stress underload
not challenged enough to improve
inactive, laid back
overload stress
exhaustion, fatigue, challenges become stressors that impair physical and emotional health
burnout
anger, anxiety, panic, breakdown
universal and predictable response pattern to all stressors
general adaptive syndrome
eustress
initiated by pleasant stressor
distress
initiated by unpleasant stressor
stages of GAS
alarm, resistance, exhaustion
alarm stage (GAS)
fight, flight, freeze
makes body vulnerable to disease or injury by mobilizing it to cope with a crisis
resistance stage (GAS)
with continued stress the body develops a new level of homeostasis to cope with the added stress, increasing resistance to illness
exhaustion stage (GAS)
results in the depletion of resources that leave the body vulnerable to disease
allostatic load
wear and tear on the body that results from the long-term exposure to repeated or chronic stress
allostatic load depends on many factors including
genetics, life experiences, emotional and behavioral responses to stressors
frequent activation of the body’s stress response
damages the body in the long run
increases susceptibility to disease after repeated/prolonged stress
psychoneuroimmunology
the study of the interactions among the nervous, endocrine, immune systems
hormones released in the stress response may
inhibit or strengthen the immune system
acute stress can cause a
rise in immune cells, which enhances the immune response
chronic stress causes a prolonged secretion of
cortisol which negatively affects the immune system and causes diseases associated with inflammation
adaptive calibration model of stress focuses on
evolution instead of risk factors
adaptive calibration model of stress is a theory that
the body learns and adapts based on past experiences so it can more efficiently recognize similar threats, act, return to homeostasis
unresolved chronic stress and/or a poor ability to handle stressors leads to
increased risk for a wide range of health problems
physical stress response–> BP rises–> chronic high BP–> ______
atherosclerosis
emotional response–? anger/hostility–> neuropeptides–> ______
accentuate inflammation in vessels
stress related psychological disorders
depression, panic attacks, anxiety, ED, PTSD
stress related altered immune function
colds, infection, asthma, allergy attacks, chronic disease flare ups
other stress related health conditions
headaches, skin disorders, fibromyalgia, insomnia, digestive issues, injuries, menstruation, pregnancy complications
types of ACE
abuse, household challenges, neglect
studies show a graded close-relationships between ACEs and
negative health and well-being outcomes
common stressors
major life changes
daily hassles
college stressors
job-related
social
environmental
internal
trauma
major life changes
moving, marriage/divorce, new job/lost job, death of loved one, graduation
daily hassles
traffic, losing/forgetting something, car problems
college stressors
academic, interpersonal, time pressures, financial concerns, worries
job-related stressors
pressure, over-committed, interpersonal, financial, worries
social stressors
real life, digital
environmental stressors
natural disaster, war, noise
internal stressors
thoughts and perceptions of ourselves
trauma related stressors
accident, assault, aggressions
managing stress: support system
family, friend, group
isolation can lead to
chronic stress
people who have strong support systems
stay healthier and recover faster than those who do not
key characteristic of blue zone
strong emphasis on communal living, with close social ties, strong family structures, sense of belonging within the community
managing stress: volunteer
choose an area you feel connected to
know your limits
managing stress: improve communication skills
assert yourself, maintain safe boundaries, express thoughts and feelings
managing stress: exercise
regular movement can reduce DP, adaptations to stress, increased energy, mental clarity
managing stress: nutrition
balanced and consistent meals support the brain with energy and adequate neurotransmitters
know caffeine limits
managing stress: time management
set priorities
schedule tasks
realistic goals
budget time
managing stress: cultivate spiritual wellness
look inward, spend time in nature, notice art, architecture, music
engage in personal spiritual practice like prayer, meditation, yoga
managing stress: writing
keeping a diary can help with cope stress
managing stress: thinking and acting constructively
take control of what you can
problem solve
modify expectations
stay positive
practice affirmations
sense of humor
be kind to yourself
managing stress: relaxation and body awareness techniques
practicing mindfulness leads to better problem-solving skills, emotional self-regulation, resilience
yoga
cultivates body awareness, ease, flexibility
tai chi
promotes relaxation and concentration, teaching you to move with rather than against the stressors of everyday life
biofeedback
enables you to reduce your response to stress by becoming more aware of physiological arousal
adequate sleep
improves mood, fosters feelings of competence and self-worth, enhances mental functioning, supports emotional functioning
progressive muscle relaxation
addresses the muscle tension that occurs when the body is experiencing stress
managing stress: counterproductive coping strategies
tobacco use, alcohol and drug use, poor eating habits
when self-help techniques are not enough
counseling
