Chapter 4 (Managing Stress and Coping with Loss) Flashcards
The reaction of the body and mind to everyday chanllenges and demands.
Stress
The act of becoming aware through the senses.
Perception
Postive stress that can motivate you.
Eustress
Negative stress that can cause distraction, impatience, etc…
Distress
What does stress depend on? (2)
Perception and Previous Experiences
Understanding the causes of stress and how you manage it will help you develop effective_______.
Stress management skills
Anything that causes stress. They can be real, imagined, anticipated, or unexpected. Some examples are people, places, events, and situations
Stressor
Effects of stress (6)
Overwhelmed, distracted, impatient, frustrated, or even angry. It can also affect your health.
When something is percieved as dangerous, difficult, or painful, your body automatically begins a _______.
Stress response
What two systems are active during your body’s response to stress?
Nervous and endocrine
What are the three stages of the stress response?
Alarm, Resistance, and Fatigue
In this stage your mind and body are on high alert. Also referred to as the “fight or flight” response.
Alarm
If exposure to stress continues, your body adapts and reacts to the stressor. You may perform at a higher level and with more endurance for a brief period.
Resistance
If exposure to stress is prolongued, your body loses its ability to adapt. You begin to tire and lose the ability to manage other stressors effectively.
Fatigue
Alarm begins when the _____, a small area of the brain recieves danger signals from other parts of the brain. It releases a hormone that acts on the puitary gland. The puitary gland the secretes a hormone that stimulates the _______ glands. These glands in return secrete _______, the “emergency hormone” that prepares the body for a sressor.
Hypothalamus; Adrenal; Adrenaline
Life situation stressors (6)
- School demands
- Problems with friends, bullying
- Peer pressure
- Family problems, abuse
- Moving or changing schools
- Breaking up with a bf/gf
Environmental stressors (6)
- Unsafe neighborhood
- Media
- Natural disasters
- Threat of terriost attacks
- War
- Global warming
Biological stressors (4)
- Changes in the body
- Illnesses
- Injury
- Disability
Cognitive (Thinking) stressors (3)
- Poor self-esteem
- Personal appearance
- Not fitting in
Personal Behavior stressors (4)
- Taking on a busy schedule
- Relationship issues
- Smoking
- Using alchol or other drugs
Prolonges stress can lead to _______, a physical reaction that results from stress rather than from an injury or illness
Psychosomatic response
Physical effects of stress (5)
- Headache
- A weakened immune system
- High blood pressure
- Bruxism, clenching the jaw/grinding teeth
- Digestive disorders
Mental/Emotional and social effects of stress include: (3)
Difficulty concentrating, irritability, and mood swings
Some Physical symptoms of the Alarm Response:
Dialated pupils, increase in perspiration, fater heart rate and pulse, rise in blood pressure, fater respiration rate, narrowing of arteries to internal organs and skin, increased blood flow to muscles and brain, increase in muscle tension, and release or blood sugar, fats, and cholesterol
The effects of stress are _____, meaning they build up over time. It can thus take a physical and mental toll on you.
Additive
An increasing number of teens are experiencing _______, a stress associated with long-term problems that are beyond a person’s control.
Chronic stress
Effective strategies for avoiding and limiting stress: (4)
- Use refusal skills
- Plan Ahead
- Think Positively
- Avoid tobacco, alcohol, and other drugs
Some stressors may be unavoidable. The following are ways to reduce stressors’ negative effects: (3)
Practice relaxation techniques
Redirect your energy
Seek Support
Deep breathing, thinking pleasant thoughts, stretching, taking a warm bath, getting a massage, and even laughing are techniques within which stress reducing category.
Practice relaxation techniques
A state of calm
Relaxation response
You can put your nervous energy to good use by working on a creative project, going for a walk or a swim, jogging, riding your bike, or playing a game of pickup basketball. These are examples of which stress reducing category.
Redirect your energy
Talkiing about your problem or confiding with someone you trust because they can provide you with an objective view and valuable advice. This is an example of which stress reducing category.
Seek support
Self maintencance habits that help you deal with stress in postivie ways. (They can help prevent stress, reducing stress, and helping your mind and body recover from stress.) (3)
Get Adequate Rest
Get Regular Physical Activity
Eat Nutritious Foods
Getting Regular Physical Activity can do what (5)
- Release pent up energy
- Clear your mind
- Increase your energy level
- Increase your endurance
- Help you sleep better
By including self-maintenance and stress-management strategies in your daily routine, you can become more ______, meaning you adapt effectively and recover from disappointment, difficult, or crisis. It helps you handle difficulties and challenges in healthful ways and achieve long-term success in spite of negative circumstances.
Resilient
A common and natural reaction to any loss that brings on strong emotions
Grieving
Who is the Swiss-American psychiatrist that noted that the grieving process includes stages of grief?
Elisabeth Kubler-Ross
A variety of reactions that may surface as an individual makes sense of how a loss affects him or her.
Stages of grief
It may be difficult to believe the loss has occured. (SoG)
Denial or Numbness
The loss is recognized. This stage usually invovles periods of crying. (SoG)
Emotional Release
The person uses _____ because he or she feels powerless and unfairly deprived. (SoG)
Anger
As the reality of the loss sets in, the person may promise to change if what was lost can be returned. (SoG)
Bargaining
Beyond the feelings of sadness, feelings of isolation, alienation, and hopelessness may occur, (SoG)
Depression
The person may become preoccupied with thoughts about how the loss could have been prevented. (SoG)
Remorse
The person faces the reality of the loss, and experiences closure. (SoG)
Acceptance
The acceptance of a loss
Closure
Remembering becomes less painful and the person begins to look ahead to the future. (SoG)
Hope
Experiencing and accepting your feelings during grieving is necessary for healing. These feelings are part of ______, or dealing successfully with difficult changes in your life.
Coping
Most people respond to loss by _____, the act of showing sorrow or grief. This includes talking about the person, experiencing the pain of the loss, and searching for meaning.
Mourning
Grieving alone makes the process more difficult. Three ways to show support are…
- Help the person recall positive memories
- Be a sympathetic listener
- Don’t rush the grieving process
Any event that has a stressful impact sufficient to overwhelm your normal coping strategies.
Traumatic event
There are three types of fatigue…
Physical, Psychological, and Pathological
Some other stressor categories for teens include…
Traumatic events, life changes, daily hassels, and daily conflicts
