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HLE 1150 > Chapter 2 - Stress: The Constant Challenge > Flashcards

Chapter 2 - Stress: The Constant Challenge Flashcards

1
Q

Stressor

A

Any physical or psychological event or condition that produces usually negative reactions.

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2
Q

Stress Response

A

The physical and emotional reactions to a stressor.

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3
Q

Stress

A

The general physical and emotional state that the stressor produces.

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4
Q

Nervous System

A

The brain, spinal cord, and nerves.

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5
Q

Autonomic Nervous System

A

The part of the nervous system that controls certain basic body processes; consists of the sympathetic and parasympathetic divisions.

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6
Q

Parasympathetic Division

A

The part of the autonomic nervous system that moderates the excitatory effect of the sympathetic division, slowing metabolism and restoring energy supplies.

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7
Q

Sympathetic Division

A

Division of the autonomic nervous system that reacts to danger or other challenges by accelerating body processes.

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8
Q

Endocrine System

A

The system of glands, tissues, and cells that secrete hormones into the bloodstream to influence metabolism and other body processes.

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9
Q

Hormones

A

A chemical messenger produced in the body and transported in the bloodstream to target cells or organs for specific regulation of their activities.

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10
Q

Cortisol

A

A steroid hormone secreted by the cortex (outer layer) of the adrenal gland that triggers an energy source for your large muscles; also called hydrocortisone.

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11
Q

Epinephrine

A

A hormone secreted by the medulla (inner core) of the adrenal gland that affects the functioning of organs involved in responding to a stressor; also called adrenaline.

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12
Q

Fight, Flight, or Freeze Reaction

A

A defense reaction that prepares a person for conflict or escape by triggering hormonal, cardiovascular, metabolic, and behavioral changes.

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13
Q

Homeostasis

A

A state of stability and consistency in an individual’s psychological functioning.

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14
Q

Cognitive

A

of, relating to, or being conscious of mental activities (such as thinking, reasoning, remembering, imagining, learning words, and using language.

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15
Q

Personality

A

The sum of behavioral, cognitive, and emotional tendencies.

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16
Q

Resilience

A

A personality trait associated with the ability to face adversity and recover quickly from difficulties.

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17
Q

Gender Role

A

The activities, abilities, and characteristics deemed culturally appropriate for us based on our sex.

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18
Q

General Adaptation Syndrome (GAS)

A

A patttern of stress responses consiting of threestages: alarm, resistance, and exhaustion.

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19
Q

Eustress

A

Stress resulting from a stressor perceived to be pleasant.

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20
Q

Distress

A

Stress resulting from a stressor perceived to be unpleasant.

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21
Q

Allostatic Load

A

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

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22
Q

Psychoneuroimmunology (PNI)

A

The study of the interactions among the nervous, endocrine, and immune systems.

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23
Q

Acute Stress

A

Stress immediately following a stressor; may last only minutes or may turn into chronic stress.

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24
Q

Chronic Stress

A

Stress that continues for days, weeks, or longer.

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25
Q

Mindfulness

A

The intentional cultivation of attention in a way that is non-judging and non-striving

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26
Q

Is Stress Experienced the same by everyone?

A

No

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27
Q

Potential Health Effects of Chronic Stress

A

-Weakened Immune System
-Heart Disease
-High Blood Pressure
-Substance Abuse
-DIgestive and Eating Problems
-Sleep Disturbances
-Depression & Anxiety
-

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28
Q

Which part of the Autonomic Nervous System is used when under stress? (Sympathetic or Parasympathetic)

A

Sympathetic

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29
Q

Nervous System vs Endocrine System (long or short term)

A

Nervous system just handles short term while endocrine handles both long and short term

30
Q

What does the sympathetic nervous system do during stress response?

A

The sympathetic system uses norepinephrine (noradrenalineY) to affect the whole body.
- COmmands body to stop storing energy and use it for emergency response.

31
Q

Which system activates the endocrine system during stress?

A

Symathetic

32
Q

Cognitive Appraisal

A

Your cognitive appraisal of a potential stressor is the thinking through the consequences of certain thoughts or behaviors, the processing of information.

33
Q

Two cognitive factors that reduce the magnitude of stress response:

A

Successful prediction and perception of control

34
Q

Hardiness

A

People with this type of optimistic personality view potential stressors as challenges and opportunities for growth and learning, rather than as burdens.

35
Q

Motivation

A

The reason or reasons one has for acting or behaving in a particular way

36
Q

Stressed Power Motivation

A

Associated with people who are aggressive and argumentative and who need to have power over others.

37
Q

Unstressed Affiliation Motivation

A

Associated with people who are drawn to others and want to be liked as friends.

38
Q

Can clashes of cultures, gender roles, and experiences affect stress?

A

Your relationship and perspective on these topics can clash with others and cause stress.

39
Q

Types of Symptoms of Excess Stress

A

Physical, Cognitive, Emotional, and Behavioral.

40
Q

Physical Symptoms of Excess Stress

A
  • Dry mouth
  • Frequent Illness
  • Gastrointestinal Problems
  • Headaches
  • Fatigue
  • High blood pressure
  • Pounding heart
  • Sweating
41
Q

Cognitive Symptoms of Excess Stress

A
  • Confusion
  • Inability to concentrate
  • Trouble remembering things
  • Negative thinking
  • Worrying
  • Poor Judgement
42
Q

Emotional Symptoms of Excess Stress

A
  • Anxiety
  • Depression
  • Edginess
  • Hypervigilance
  • Impulsiveness
  • Irritability
43
Q

Behavioral Symptoms of Excess Stress

A
  • Sexual Problems
  • Social Isolation
  • Disrupted Eating Habits
  • DIsrupted Slaap
  • Irritability
  • Problems communicating
    Increased use of tobacco, alochol, or other drugs
  • Crying
44
Q

Alarm

A

This stage of General Adaptation Syndrome includes the fight, flight, or freeze reaction. More susceptible to injury and ailment.

45
Q

Resistance

A

This stage of the general adaptation syndrome has the person at a new homeostasis under continued stress, and they can cope with life and the new stress.

46
Q

Exaustion

A

The first 2 stages of the General adaptation syndrome take a lot of energy, once resources are depleted exhaustion sets in. You become more susceptible to disease again.

47
Q

Lymphocytes

A

Immune stem cells. Epinephrine seems to promote the release of the cells but reduces their efficiency. Increased cortisol is linked to decreased lymphocytes.

48
Q

Neuropeptides

A

Hormone-like substances that appear to translate stressful emotions into biochemical events.

49
Q

College Stressors

A
  • Academic Stress
  • Interpersonal stress
  • Time Pressures
  • Financial Concerns
  • Worries about anything but especially about the future
50
Q

You can control most stress in your life by taking the following steps:

A
  • Shore up your support system
  • Improve your communication skills
  • Develop healthy exercise and eating habits
  • Learn to identify and moderate individual stressors
  • Learn mindfulness skills
51
Q

Social Support

A

Meaningful connections with others can play a key role in stress management and overall wellness.
- Foster friendships
- Keep your family ties strong
- Get involved with a group

52
Q

Volunteering

A

To maximize health effects from volunteering choose activities that put you in contact with people, volunteer with a group, and know your limits.

53
Q

Communication

A

Communicating in an assertive way that respects the rights of others - while protecting your own rights - can prevent stressful situations from getting out of control.

54
Q

Adaptive Calibration Model

A

This recent model of stress takes an evolutionary model of stress. Rather than focusing on the risk factors for disease, it focuses on the calibrations made by the model to match the current and future environments.

55
Q

Tension Headaches

A
  • 90% of all heaches
  • dull steady pain on both sides of head
56
Q

Migraine Headaches

A
  • Variety of symptoms
  • Women are more than twice as likely to have
57
Q

Cluster Headaches

A
  • Intense pain in and around one eye
  • Men are more than twice as likely to have
58
Q

Exercise

A

Exercise helps maintain a healthy body and mind and stimulates the birth of new brain cells. It can reduce many negative effects of stress.

59
Q

Nutrition

A

Eating wisely can enhance your feeling of self-control and self-esteem. Limit or avoid caffeine to manage stress. A healthful diet gives you an every bank to draw from whenever you experience stress.

60
Q

Time Mangement

A

Overcommitment, procrastination, and boredom are significant stressors for many people. The following strategies can help improve time management skills:
- Set Priorities
- Schedule tasks for Peak Efficiency
- Set realistic goals and write them down
- Budget enough time
- Break long-term goals into shorter ones
-Visualize the achievement of your goals
- Keep track of the tasks you put off
- Consider doing your least favorite task first
- Consolidate tasks when possible
- Identify quick transitional tasks
- Delegate responsibility
- Say no when nesscesary
- Give yourself a break
- Avoid personal “time sinks” (like Instagram)
- Stop thinking about what you are going to do and just do it.

61
Q

Thinking and Acting Constructively

A
  • Take Control
  • Problem-Solve
  • Modify your Expectations
  • Practice Affirmations
  • Cultivate your sense of humor
62
Q

Relaxation and Other Body Awareness Techniques

A
  • Progressive Muscle Relaxation (Relaxing muscles one at a time)
  • Yoga
  • Tai Chi
  • Biofeedback (Measurement of response to stress leading to control)
  • Sleep
63
Q

Counter-Productive Coping Strategies

A
  • Tobacco Use
  • Use of Alcohol and Other Drugs
  • Unhealthy Eating Habits
64
Q

Somatic Nervous System

A

Subdivision of your peripheral nervous system (like autonomic) allows you to control muscles throughout your body.

65
Q

Getting Help

A

There are resources available if you need help managing your stress.

66
Q

Endorphins

A

Any group of hormones secreted within the brain and nervous system; many purposes

67
Q

Stress Hormones

A

The three biggest ones are cortisol, norepinephrine, and noadrenaline.

68
Q

Daily Hassles

A

Researchers have proposed that minor problems, like losing your keys and traffic, can be an even greater source of stress than big stressors because they occur much more often. People who perceive daily hassles as negative will be negatively impacted by it because the hassles will have more effect on them and their lives.

69
Q

Cultivating Spiritual Wellness/Spirtuality

A

Spirituality involves. a sense or belief that there is more to being human than individual, bodily experience. Researchers have linked spiritual wellness to longer life expectancy, reduced risk of disease, faster recovery, and improved emotional health.

70
Q

Managing Stress

A
  • Social Support
  • Volunteering
  • Communication
  • Exercise
  • Nutrition
  • Time Management
  • Cultivating spiritual wellness
  • COnfiding in yourself through writing
  • Thinking and Acting Constructively
  • Getting Help

HLE 1150 (22 decks)

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