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promotion of health & wellness > chapter 2 > Flashcards

chapter 2 Flashcards

1
Q

stress

A

general physical and emotional state that accompanies a stress response

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2
Q

stressor

A

mental states or events

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3
Q

stress response

A

physical and psychological reaction

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4
Q

physical response to stress is a

A

protection mechanism to a perceived threat

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5
Q

autonomic NS

A

acute
sympathetic, parasympathetic

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6
Q

sympathetic

A

fight, flight, freeze

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7
Q

parasympathetic

A

rest and digest

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8
Q

endocrine system and stress

A

acute and chronic
hormonal chemical messages

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9
Q

fight, flight, freeze activate the

A

adrenal glands

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10
Q

adrenal glands secrete

A

cortisol, epinephrine

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11
Q

physiological response to fight, flight, freeze

A
  • HR, BP, respiration increase
  • hearing, vision become more acute
  • Liver releases more sugar into bloodstream (glycogenolysis)
  • Increased perspiration
  • Digestion & peristalsis cease
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12
Q

return to homeostasis

A

perceived threat is diminished
sympathetic response is withdrawn

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13
Q

sympathetic response is withdrawn

A

physiologic changes revert to baseline

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14
Q

cognitive response to stress

A

appraisal or perception of situation
reduce the magnitude of response

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15
Q

how does cognitive response reduce magnitude of response

A

successful prediction, perception of control

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16
Q

psychological response to stress

A

emotion related
anxiety, depression, fear

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17
Q

psychological responses are impacted by

A

personality, education, cultural background, gender, lived experience

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18
Q

4 stress level types

A

underload, optimal, overload, burnout

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19
Q

optimal level of stress

A

moderate level

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20
Q

stress underload

A

not challenged enough to improve
inactive, laid back

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21
Q

overload stress

A

exhaustion, fatigue, challenges become stressors that impair physical and emotional health

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22
Q

burnout

A

anger, anxiety, panic, breakdown

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23
Q

universal and predictable response pattern to all stressors

A

general adaptive syndrome

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24
Q

eustress

A

initiated by pleasant stressor

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25
Q

distress

A

initiated by unpleasant stressor

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26
Q

stages of GAS

A

alarm, resistance, exhaustion

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27
Q

alarm stage (GAS)

A

fight, flight, freeze
makes body vulnerable to disease or injury by mobilizing it to cope with a crisis

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28
Q

resistance stage (GAS)

A

with continued stress the body develops a new level of homeostasis to cope with the added stress, increasing resistance to illness

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29
Q

exhaustion stage (GAS)

A

results in the depletion of resources that leave the body vulnerable to disease

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30
Q

allostatic load

A

wear and tear on the body that results from the long-term exposure to repeated or chronic stress

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31
Q

allostatic load depends on many factors including

A

genetics, life experiences, emotional and behavioral responses to stressors

32
Q

frequent activation of the body’s stress response

A

damages the body in the long run
increases susceptibility to disease after repeated/prolonged stress

33
Q

psychoneuroimmunology

A

the study of the interactions among the nervous, endocrine, immune systems

34
Q

hormones released in the stress response may

A

inhibit or strengthen the immune system

35
Q

acute stress can cause a

A

rise in immune cells, which enhances the immune response

36
Q

chronic stress causes a prolonged secretion of

A

cortisol which negatively affects the immune system and causes diseases associated with inflammation

37
Q

adaptive calibration model of stress focuses on

A

evolution instead of risk factors

38
Q

adaptive calibration model of stress is a theory that

A

the body learns and adapts based on past experiences so it can more efficiently recognize similar threats, act, return to homeostasis

39
Q

unresolved chronic stress and/or a poor ability to handle stressors leads to

A

increased risk for a wide range of health problems

40
Q

physical stress response–> BP rises–> chronic high BP–> ______

A

atherosclerosis

41
Q

emotional response–? anger/hostility–> neuropeptides–> ______

A

accentuate inflammation in vessels

42
Q

stress related psychological disorders

A

depression, panic attacks, anxiety, ED, PTSD

43
Q

stress related altered immune function

A

colds, infection, asthma, allergy attacks, chronic disease flare ups

44
Q

other stress related health conditions

A

headaches, skin disorders, fibromyalgia, insomnia, digestive issues, injuries, menstruation, pregnancy complications

45
Q

types of ACE

A

abuse, household challenges, neglect

46
Q

studies show a graded close-relationships between ACEs and

A

negative health and well-being outcomes

47
Q

common stressors

A

major life changes
daily hassles
college stressors
job-related
social
environmental
internal
trauma

48
Q

major life changes

A

moving, marriage/divorce, new job/lost job, death of loved one, graduation

49
Q

daily hassles

A

traffic, losing/forgetting something, car problems

50
Q

college stressors

A

academic, interpersonal, time pressures, financial concerns, worries

51
Q

job-related stressors

A

pressure, over-committed, interpersonal, financial, worries

52
Q

social stressors

A

real life, digital

53
Q

environmental stressors

A

natural disaster, war, noise

54
Q

internal stressors

A

thoughts and perceptions of ourselves

55
Q

trauma related stressors

A

accident, assault, aggressions

56
Q

managing stress: support system

A

family, friend, group

57
Q

isolation can lead to

A

chronic stress

58
Q

people who have strong support systems

A

stay healthier and recover faster than those who do not

59
Q

key characteristic of blue zone

A

strong emphasis on communal living, with close social ties, strong family structures, sense of belonging within the community

60
Q

managing stress: volunteer

A

choose an area you feel connected to
know your limits

61
Q

managing stress: improve communication skills

A

assert yourself, maintain safe boundaries, express thoughts and feelings

62
Q

managing stress: exercise

A

regular movement can reduce DP, adaptations to stress, increased energy, mental clarity

63
Q

managing stress: nutrition

A

balanced and consistent meals support the brain with energy and adequate neurotransmitters
know caffeine limits

64
Q

managing stress: time management

A

set priorities
schedule tasks
realistic goals
budget time

65
Q

managing stress: cultivate spiritual wellness

A

look inward, spend time in nature, notice art, architecture, music
engage in personal spiritual practice like prayer, meditation, yoga

66
Q

managing stress: writing

A

keeping a diary can help with cope stress

67
Q

managing stress: thinking and acting constructively

A

take control of what you can
problem solve
modify expectations
stay positive
practice affirmations
sense of humor
be kind to yourself

68
Q

managing stress: relaxation and body awareness techniques

A

practicing mindfulness leads to better problem-solving skills, emotional self-regulation, resilience

69
Q

yoga

A

cultivates body awareness, ease, flexibility

70
Q

tai chi

A

promotes relaxation and concentration, teaching you to move with rather than against the stressors of everyday life

71
Q

biofeedback

A

enables you to reduce your response to stress by becoming more aware of physiological arousal

72
Q

adequate sleep

A

improves mood, fosters feelings of competence and self-worth, enhances mental functioning, supports emotional functioning

73
Q

progressive muscle relaxation

A

addresses the muscle tension that occurs when the body is experiencing stress

74
Q

managing stress: counterproductive coping strategies

A

tobacco use, alcohol and drug use, poor eating habits

75
Q

when self-help techniques are not enough

A

counseling

promotion of health & wellness (3 decks)

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