Chapter 2: Stress Management Flashcards
Describes the physical, emotional, cognitive and behavioral responses to events that are appraised as threatening or challenging.
Stress
“a chronically high level of mental arousal and bodily
tension that exceeds a person’s capacity to cope resulting
in distress, disease and an increased capacity to cope.”
Stress
some people feel the effects of stress more than others because
because what is *appraised as a threat by one person
might be appraised as an opportunity by another.
subjective interpretation
appraisal
events that cause stress reaction.
stressor
situations which
maintains sustained mental effort
psychological stressor
includes physiological and external stressors
physical stressor
arise from relationships and connections
with others
social stressor
socio-economic conditions
economic stressors
loss of inner peace, joy and
disturbance in tranquility
spiritual stressor
unpleasant and undesirable stressors
distress
stress responses that could disrupt brain architecture, but generally occur within a time-limited period
tolerable stress
buffered by supportive relationships that facilitate adaptive coping;
tolerable stress
usually give the brain an opportunity to recover from
potentially damaging effects
tolerable stress
strong and prolonged activation of the body’s stress
management systems in the absence of the buffering protection of
adult support
toxic stress
disrupts brain architecture and leads to stress management systems that respond at relatively lower thresholds
toxic stress
increases the risk of stress-related physical and mental illness
toxic stress
positive events that still make demands on a person to adapt or change.
Eustress
They still require a great deal of change in people’s habits, duties, and even lifestyle.
Eustress
Whenever you find yourself torn between two or more
competing and incompatible desires, goals, or actions
Conflict
conflict occurring when a person must choose between two desirable goals.
Approach-Approach Conflict
The SHS valedictorian was given an option by her parents to
have an all expenses vacation in either Paris or New York.
Approach-Approach Conflict
conflict occurring when a person must choose between two undesirable goals.
Avoidance-Avoidance Conflict
As punishment for failing one of his subjects, his parents made
him choose to either surrender all his gadgets or cut off his allowance
for the entire month.
Avoidance-Avoidance Conflict
A fresh graduate was given an opportunity to work and study
abroad. However, conflict arises as he considers living his family
behind.
Approach-Avoidance Conflict
conflict occurring when a person
must choose or not choose a goal that has both positive and negative
aspects.
Approach-Avoidance Conflict
◦ Rapid pulse
◦ Increased perspiration
◦ Shortness of breath
Physical/Physiological Responses
◦ Worry or anxiety
◦ Irrational fear or outright panic
◦ Irritability or frequent anger
Psychological Responses
◦ Smoking
◦ Increased or decreased eating
◦ Increased or decreased sleeping
Behavioral Responses
genetically based, vulnerability, tendency
Diathesis
environmental factors
stress
Individuals inherit tendencies to _______________, which may then ________
express certain traits or behaviors; be activated under conditions
According to APA, it is a theory which states mental and physical
disorders develop from a genetic or biological predisposition for
that illness (diathesis) combined with stressful conditions that play
a precipitating or facilitating role.
Diathesis-Stress model
HPA AXIS
“Hypothalamus – Pituitary Gland – Adrenal Gland Axis”
regulates release of hormones; responsible for hunger, thirst and lust
Hypothalamus
master gland of the endocrine system
Pituitary Gland
controls blood sugar, burn proteins and fat,
regulate blood pressure, responsible for the release of
epinephrine, norepinephrine and cortisol
Adrenal gland
body’s main stress hormone; the body’s “built-in alarm
system”
Cortisol
Flow of stress in a body
Stressor → Hypothalamus → Corticotropin-releasing Hormone
(CRH) → Pituitary Gland → Adrenocorticotropic Hormone (ACTH)
→ Adrenal Gland → epinephrine, norepinephrine, cortisol
Can serve as a negative feedback to hypothalamus and pituitary gland
Glucocorticoids
Effectively dealing with stress involves
increased awareness
to work on eliminating or changing the stressor itself.
Problem Focused Coping
Confronting your performance task
groupmate who is not participating.
Problem Focused Coping
changing the way a person feels or emotionally reacts
to a stressor.
Emotion Focused Coping
reduces the emotional impact of the stressor and
makes it possible to deal with the problem more
effectively.
Emotion Focused Coping
A teenager rants in social media every time
he experiences problems in school and at home.
Emotion Focused Coping
network of friends, family members, neighbors,
coworkers, and others who can offer help to a person
in need.
Social Support System
more likely to be done by women.
Social Support System
• Planning • Active coping and problem-solving • Suppressing competing activities • Exercising restraint • Assertive confrontation
Problem Focused Coping
• Positive reinterpretation • Acceptance • Denial • Repression • Escape-avoidance • Wishful thinking • Controlling feelings
Emotion Focused Coping
• Help and guidance • Emotional support • Affirmation of worth • Tangible aid (ex. Money)
Social Support System
a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.
health
A subjective state that emerges from a general feeling of satisfaction with oneself.
well-being
Condition of good health, happiness and prosperity.
well-being
a state of well-being in which every individual:
realizes his or her own _____.
can cope with the _______.
can work ______ and fruitfully.
able to make a ______ to her or his community.
potential
normal stresses of life
productively
contribution
Characteristics of People with Good Mental Health.
A. At peace with themselves. B. Manifest emotional control. C. Cope adequately with life stressors. D. Adjust to new or novel situations. E. Know their strengths and weaknesses and be aware of their limitations.
F. Adequate feelings of security.
G. Realistic life goals.
H. Smooth interpersonal relationship.
I. Conform to social norms and standards.
J. Satisfy their needs adequately and appropriately.
represents the choices we make when faced with danger in our environment.
flight-or-fight response
a reaction that occurs in the presence of a situation that is terrifying, either mentally or physically.
flight or fight
The response is preparing your body to either stay (to fight) and deal with a threat or to run away (to flight) to safety.
flight or fight
Comes in a form of pollution, a congested place or a high level of noise.
physical stressor
Transitioning to a new environment/ change of routine.
physical stressor
It may also include fatigue, pain, shock, trauma, and other physiological conditions in our body.
It may also include fatigue, pain, shock, trauma, and other physiological conditions in our body.
Includes academic overload
mental stressor
Reviewing for the exams
Lack of organization
mental stressor
Running after deadlines or situations that call for sustained mental effort.
mental stressor
Participating in class
mental stressor
Somehow interrelated because they involve relating with other people. Feelings of lack of support.
Social, Emotional, Psychological Stressors
As we interact with others, we encounter conflicts and disappointments leading to feelings of frustration, tension, anxiety, and even anger or depression.
Social, Emotional, Psychological Stressors
change, synonym to crisis and conflict
crisis
A sense of disequilibrium
crisis
the kind of stress that is helpful in promoting one’s growth and development by providing sufficient challenges that allow one to become more resourceful and show initiative in problem-solving.
Eustress
life would be such a common zone and may lead to boredom.
eustress
may predispose or precipitate psychopathology or mental disorders.
psychological deprivation
Unpleasant and disturbing feeling brought about by the non-attainment of goals
frustration
