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Health Sci 1001A > Chapter 3 > Flashcards

Chapter 3 Flashcards

1
Q

nervous tension

A

Uncomfortable response to a negative event

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2
Q

Stress

A

general physical and emotional state that accompanies the stress response (can appear in both positive and negative situations)
- learning to cope with stress is a type of resilience

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3
Q

stressor

A

any physical or psychological event or condition that produces stress

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4
Q

stress response

A

physical or emotional changes associated with stress

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5
Q

What are the two body systems that control stress response

A
  1. nervous system (brain, spinal cord, nerves)

2. endocrine system (glands, tissues and cell management through hormones)

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6
Q

what is the nervous system composed of? What are the 2 types of controls

A
  1. voluntary control (ie. moving your arm)

2. involuntary control (ie. breathing)

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7
Q

autonomic nervous system

A

controls basic body processes; consisting of the sympathetic and parasympathetic division
- not under conscious supervision

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8
Q

parasympathetic division

A

moderates the excitatory effect of the sympathetic division, slowing metabolism and restoring energy supply

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9
Q

sympathetic division

A

reacts to danger or other challenges by almost instantly accelerating body processes by using norepinephrine

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10
Q

neopinephrine

A

neurotransmitter - released onto specific tissues to increase their function during increased activity - when released causes arousal in the brain
- commands body to mobilize energy where its needed

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11
Q

What triggers the endocrine system?

A

sympathetic division

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12
Q

endocrine system

A

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

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13
Q

hormones

A

chemical messengers produced in the body and transported in the bloodstream to target cells/organs for specific regulation of their activities

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14
Q

What happens to the body when cortisol and epinephrine are released?

A
  1. heart and respiration rate increase to speed O2 through the body
  2. hearing and vision become acuter
  3. liver releases sugar into the blood to boost energy
    perspiration increases to cool skin
  4. brain releases endorphins
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15
Q

cortisol

A

a steroid hormone secreted by the cortex (outer) of the adrenal gland (“hydrocortisone)

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16
Q

epinephrine

A

a hormone secreted by the medulla (inner) of the adrenal gland that affects the functioning organs involved in responding to a stressor (“adrenaline”)

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17
Q

endorphins

A

brain secretions that have pain-inhibiting effects

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18
Q

flight or fight reaction

A
  • sir Walter canon
    defence reaction that prepares an individual for conflict by triggering hormonal, cardiovascular, metabolic and other changes
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19
Q

homeostasis

A

state of stability and consistency in an individual’s physiological functioning

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20
Q

what division or system helps to calm the body down? (i.e.. back to homeostasis)

A

parasympathetic division

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21
Q

emotional and behavioural responses to stressors - what 2 things influence the magnitude if the stressor? if a person feels like they cant cope what happens?

A
  • successful prediction and perception of control are 2 factors that can reduce the magnitude of the stressor
  • everyone’s perception/reaction to stressors differ
  • if an individual perceives a situation as exceeding their ability to cope, the results can be negative emotion/response (vice versa)
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22
Q

Common emotional responses to stressors

A
  • anxiety
  • depression
  • fear
    (partly determined by inborn personality or temperament)
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23
Q

effective behavioural responses to stressors

A
  • talking
  • laughing
  • exercising
  • meditating
  • becoming more assertive
    (we have control over this)
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24
Q

ineffective behavioural responses to stressors

A
  • overeating
  • expressing hostility
  • tobacco, alcohol, and other drug use
    (we have control over this)
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25
Q

somatic nervous system

A

branch of the peripheral nervous system that governs motor functions and sensory information, largely under conscious control

26
Q

personality

A

the sum of behavioural, cognitive and emotional tendencies (affects how a person perceives and reacts to a stressor)

27
Q

what is resilience related to and what are the 3 types?`

A
  • resilience is associated with emotional intelligence and violence prevention
    1. non-reactive resilience: person doesn’t react to a stressor
    2. homeostatic resilience: may react strongly but returns to baseline function quickly
    3. positive-growth resilience: person learns and grows from stress experience
28
Q

what are reactions to stress influenced by?

A
  • family and cultural backgrounds
29
Q

gender role

A

culturally expected pattern of behaviour and attitudes determined by a person’s sex

30
Q

what are some basic stress management strategies?

A
  • meaningful relationships = social support
  • productive contributions to family and community
  • building life skills (ie. decision making, and communication skills)
31
Q

General Adaptation Syndrome (GAS)

A
  • coined by Hans Seyle in 1930s

- pattern of stress responses consisting of 3 stages; alarm, resistance, and exhaustion

32
Q

GAS: Alarm

A
  • first stage
  • a sequence of events brought by the flight or fight reaction
  • body is more susceptible to illness or injury (geared up to deal with a crisis)
  • symptoms; a headache, indigestion, anxiety, disruptive eating and sleeping patterns
33
Q

GAS: Resistence

A
  • the body develops a new level of homeostasis that is more resistant to disease and injury
  • people can cope with normal life and added stress
34
Q

GAS: Exhaustion

A
  • general exhaustion kicks in

- life-threatening physiological state

35
Q

Allostatic Load and what is it dependant on?

A

long-term negative impact of the stress response on the body

  • more likely to get sick
  • dependant on; genetics, life experiences, emotional and behavioural responses to stressors
36
Q

Psychoneuroimmunology (PNI)

A

the study of interaction among the nervous, endocrine and immune systems
- stress through the actions of the nervous and endocrine system impair the immune system

37
Q

Common sources of stress

A
  • major life changes (divorce)
  • daily hassles
  • postsecondary stressors (academic, interpersonal, financial)
  • Job-related stressors (money)
  • social stressors
  • environmental stressors
  • internal stressors
38
Q

burnout

A

state of physical, mental and emotional exhaustion

39
Q

Steps to manage stress

A
  1. increase social support
  2. improve communication skills
  3. develop healthy eating, exercising, and sleeping habits
  4. learn to identify and moderate individual stressors
40
Q

rapid eye movement (REM) sleep

A

portion of the sleep cycle which dreaming occurs

41
Q

non rapid eye movement (non-REM) sleep

A

involves deep sleep; non-REM sleep includes 4 stages of successively deeper sleep

42
Q

sleep deprivation

A

a lack of sleep over time

43
Q

insomnia

A

sleep problem involving the inability to fall asleep

- most common life style factors are high caffeine and alcohol intake before bed

44
Q

sleep apnea

A

interruption of normal breathing during sleep

45
Q

What “factors” can add to add to our stress level

A

ideas, beliefs, perceptions and patterns

46
Q

insomnia syndrome

A

experiencing insomnia for at least 3 nights/week for minimum of 1 month and experiencing associated impairment or distress

47
Q

what are some cognitive techniques for reducing stressing

A
  • think and act constructively (think ahead and try to make it a positive experience)
  • take control (concentrate on what is possible to control and do it )
  • problem solving ( leads to more motivation, lower stress levels, and higher grades)
  • modify expectations (lower exceptions = happier and less tress)
  • stay positive
  • sense of humour ( best medicine = relaxed after)
  • focus on what’s important
48
Q

relaxation technique

A

physiological state characterized by a feeling of warmth and quiet mental alertness (brain waves shift from beta to ALPHA rhythm)

49
Q

relaxation technique

A
  • progressive relaxation (deep muscle relaxation)
  • visualization (imagery): daydreaming w/o guilt
  • meditation
  • tai chi
  • yoga (Hatha practiced in Canada)
  • deep breathing
  • listening to music
  • biofeedback
50
Q

visualization

A

technique for promoting relaxation or improving performance that involves creating or re-creating vivid mental pictures of a place or an experience

51
Q

meditation

A

technique for quieting the brain by focusing on a particular word or object or processes (breathing)

52
Q

biofeedback

A

technique in which monitoring devices help a person become conscious of unconscious body processes (i.e. body temp, blood pressure) to exert some control over them

53
Q

What are some counterproductive coping strategies

A
  • tobacco use
  • alcohol and drug use:
    1. caffeine: increases cortisol levels and blood pressure, and can make you feel more stressed and disrupt sleep
    2. Marijuana: able to raise stress and doesn’t induce relaxation
    3. Opioids (morphine & heroin): mimic painkillers-very addictive
  • unhealthy habits
54
Q

Creating a personal plan for managing stress

A
  1. identify stressors (keep track in a journal)
  2. design the plan (stress reduction technique)
  3. get help
55
Q

what are some health problems related to stress

A
  • CVD
  • colds & other infections
  • asthma/allergies
  • cancer
  • flare up of chronic diseases
  • psychological problems
  • digestive problems
  • headaches
  • insomnia
    injuries
56
Q

criticism of GAS

A
  • assigns a limited roles to psychological factors - we know personality is a factor
  • also suggests that people responds the same to stress
    (cornerstone of the field of stress)
57
Q

mindfulness video

A
  • no longer present in the world bc we are so distracted
  • 47% of the time our minds are lost in thought (potentially unhappy)
  • meditation is learning how to be more mindful and be in the present moment
    (balaneced, focused relaxation)
58
Q

managing stress video

A
  • take deep breaths when stressed
  • survival technique
  • physical reaction
  • get exercise, talk to people, laugh and be in tune with nature
59
Q

physical responses to stressors: how it happens - the process that includes from when the brain detects a threat… (hint 2 things happen at the same time)

A
  • brain detects a threat: Neurochemical message sent to HYPOTHALAMUS which releases chemicals to PITUITARY GLAND which releases adrenocorticotropic hormone (ACTH) into bloodstream
  • ACTH reaches ADRENAL GLANDS which release CORTISOL and other key hormones into the bloodstream
    AT THE SAME TIME:
    Sympathetic nerves instruct ADRENAL GLANDS to release the hormone EPINEPHRINE (adrenaline) which triggers several bodily changes
    (IE. increased heart rate and acute vision)
60
Q

tend-and-befriend

A
  • may depend on underlying biological mechanism(oxytocin - stress hormone)
  • instead of flighting we bring people in and protective group (nurture) - common in women
61
Q

The new science of stress video

A
  • tracked 30000 in the USA for 8 years
  • 43% increased risk dying for the people who believed the stress was bad for you
  • stress makes you social: oxytocin (motivates you to seek support and talk to others) it can impact your cardiovascular area and repair damaged cells that were impacted by stress

Health Sci 1001A (12 decks)

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