CHAPTER 7 Flashcards
brain and stress
A ____ ____ rewards healthy
behaviors—like exercising,
eating, or bonding with loved
ones. It does this by switching
on brain circuits that make you
feel wonderful, which then
motivates you to repeat those
behaviors
healthy brain
In contrast, when
you’re in danger, a _____ ______
pushes your body to react
quickly with fear or alarm, so
you’ll get out of harm’s way
healthy brain
repeated use of drugs can damage the
essential decision-making center at the
front of the brain. This area, known as
the?
prefrontal cortex
When this isn’t
working properly, people can’t make
the decision to stop taking the drug
frontal cortex
Other Commonly Used
Addictive Substances:
Consumption of this can damage the
brain and most body organs, including
the heart, liver, and pancreas. It also
increases the risk of some cancers,
weakens the immune system, puts fetal
development at risk, and causes deadly
vehicle crashes
Alcohol
Areas of the brain that
are especially vulnerable to alcohol related damage are the?
cerebral cortex
hippocampus
cerebellum
Areas of the brain that
are especially vulnerable to alcohol related damage :
it is largely responsible for higher brain functions, including problem-solving and
decision-making
cerebral cortex
Areas of the brain that
are especially vulnerable to alcohol related damage :
important for memory
and learning
hippocampus
Areas of the brain that
are especially vulnerable to alcohol related damage :
– important for movement
coordination
cerebellum
It is powerfully addictive
stimulant drug made from the leaves of
the coca plant. It increases levels
of dopamine in brain circuits
controlling pleasure and movement,
leading to health effects like extreme
happiness and energy, mental alertness,
hypersensitivity to sight, sound, and
touch, irritability, and paranoia.
Cocaine
These are a class of drugs that
cause hallucinations—sensations and
images that seem real though they are not. People have used this for centuries, mostly for religious rituals. Research suggests that
this work at least
partially by temporarily
disrupting communication
between brain chemical
systems throughout the brain
and spinal cord.
Hallucinogens
is an opioid drug made
from morphine, a natural
substance taken from the seed
pod of various opium poppy
plants. It enters the brain
rapidly and binds to opioid
receptors on cells located in
many areas, especially those
involved in feelings of pain
and pleasure and in
controlling heart rate,
sleeping, and breathing.
It produces euphoria and
feelings of relaxation. It can
also slow breathing and can
increase the risk of serious
infectious diseases, especially
when injected with a needle.
Regular heroin use changes
brain functioning, causing
tolerance and dependence.
Heroin
It is a stimulant that can produce
feelings of euphoria and
alertness. It effects are particularly longlasting and harmful to the brain.
It can cause high body
temperature and can lead to
serious heart problems and
seizures. Regular use of this
significantly changes how the
brain functions.
Methamphetamine
It is an addictive stimulant found
in cigarettes, other forms of tobacco,
and e-cigarettes or e-vaporizers.
It causes an increase in blood
pressure, breathing, and heart rate.
Studies suggest that other chemicals in
tobacco smoke may enhance its
effects on the brain. Although this
itself does not cause cancer, many of the
chemicals in tobacco are carcinogenic.
Nicotine
Drugs and alcohol affect three
primary areas of the brain, these are?
the brain
stem, the limbic system, and the
cerebral cortex.
There are at least two ways the drugs work
in the brain:
- They imitate the brain’s natural
chemical messengers - They over-stimulate the brain’s
“reward” circuit
Some drugs, like ____ and _____,
have chemical structures that mimic
those of a neurotransmitter that
naturally occurs in our bodies. The
drugs can deceive our brain’s receptors,
lock onto them, and activate nerve
cells.
marijuana, heroin
Other drugs, such as _____
and ____ cause
nerve cells to release too much
dopamine, which is a natural
neurotransmitter, or prevent
the normal recycling of
dopamine. This leads to
exaggerated messages in the
brain, causing problems with
communication channels.
cocaine, methamphetamine,
When some drugs of abuse are
taken, they can release _____
times the amount of dopamine
that natural rewards such as
eating and sex do.
2 to 10
Drug use can eventually lead to
dramatic changes in ____
and _____ ___. These
changes can still be present
even after the person has
stopped taking drugs.
neurons, brain circuits
Studies have shown some
deterioration of the brain’s white matter due to this use,
which may affect decision-making
abilities, the ability to
regulate behavior, and
responses to stressful
situations.
heroin
The relationship between
opioid overdose and
depressed respiration
(slowed breathing) has been
confirmed, and this can
affect the amount of oxygen
that reaches the brain, a
condition called?
hypoxia
This can have short- and
long-term psychological and
neurological effects,
including coma and
permanent brain damage.
Hypoxia
Some drugs of abuse, such as
____, are toxic to nerve
cells and may damage or
destroy them either in the
brain or the peripheral
nervous system
inhalants
“A common misperception is that
addiction is a choice or moral problem,
and all you have to do is stop. But
nothing could be further from the truth,” says?
Dr. George Koob.
Repeated drug exposure _____ these circuits toward
compulsive behavior so that a person’s
control over the desire to seek and use
drugs is compromised, despite
devastating consequences.
“resets”
Changes from addiction go beyond the
brain’s reward system to include
regions involved in ______, ______,
_____ _____, ________ ____, and
more.
memory, learning, impulse control, stress reactivity
Genes account for about ___ _____ of a person’s risk of
becoming addicted, and
environmental factors influence
the effect of these genes.
50
percent
It is a state of mental or
emotional strain or tension
resulting from adverse or very
demanding circumstances.
STRESS
This is your body’s response to
changes in your life. Because life
involves constant change (ranging
from changing locations from
home to work each morning to
adapting to major life changes like
marriage, divorce, or death of a
loved one), there is no avoiding
this.
Stress
The National Institute of
Mental Health defines stress as
simply ________________ Given that
definition, not all stress is bad.
It is simply a response. How
harmful it ultimately depends
on its intensity, duration and
treatment.
“the brain’s response to
any demand.”
Stress can come from many
sources, which are known as?
“stressors.”
Type of stress:
It is the type of stress that throws you off balance momentarily. This is the type of stress that comes on
quickly and often unexpectedly
and doesn’t last too long, but requires a response and shakes you up a bit, like an argument
with someone in your life, or an
exam for which you don’t feel adequately prepared
Acute stress
It is the type of
stress that tends to occur on
a regular basis. This type of
stress may leave you
feeling drained, and can
lead to burnout if it’s not
effectively managed.
Chronic stress
The pain of this can hit harder than
some other types of stress.
For example, the stress that
comes from a conflicted
relationship tends to bring a
greater physical reaction
and a stronger sense of
distress than the stress that
comes from being busy at
work.
emotional stress
It is the result of the
prolonged chronic stress of
situations that leave people
feeling a lack of control in their lives. Certain conditions of a job can create a greater risk of this, including
not only a high level of demands, but also
unclear expectations, lack of recognition for
achievements, and a high level of risk of
negative consequences when mistakes are
made.
Burnout
Your brain comes hard-wired with an
alarm system for your protection.
When your brain perceives a threat, it
signals your body to release a burst of
hormones that increase your heart rate
and raise your blood pressure. This _____ __response fuels you to
deal with the threat.
“fight-or-flight”
Its functions are part of the
natural process of the body. In
moderation, the hormone is
perfectly normal and healthy.
Cortisol’s
But when ____ ____ is
experienced, the body makes more
cortisol than it has a chance to
release. This is when cortisol and
stress can lead to trouble
chronic stress
High levels of this can wear down the
brain’s ability to function properly.
cortisol
According to several studies,
chronic stress impairs brain
function in multiple ways. It can
disrupt _____ ____,
resulting in the loss of sociability
and the avoidance of interactions
with others.
synapse regulation
It can kill brain cells and even reduce the size of the
brain.
Stress
Chronic stress has a shrinking effect on the _____ ____, the area of the brain responsible for memory and
learning.
prefrontal
cortex
While stress can shrink the
prefrontal cortex, it can increase
the size of the _____, which can
make the brain more receptive to
stress.
amygdala
“it is is believed to
create a domino effect that hardwires pathways between the hippocampus and amygdala in a
way that might create a vicious
cycle by creating a brain that
becomes predisposed to be in a
constant state of fight-or-flight,”
Christopher Bergland writes in
Psychology Today.
Cortisol
STRESS OF
MANAGEMENT:
- Stress journal
- Look at how you currently
cope with stress
IDENTIFY SOURCES OF
STRESS
STRESS OF
MANAGEMENT:
Change the situation:
Avoid the stressor.
Alter the stressor
Change your reaction:
Adapt to the stressor.
Accept the stressor.
FOUR “A’s” TO FACING
STRESS
STRESS OF
MANAGEMENT:
Becoming more organized
and reducing the generation
of clutter
* Setting priorities can help
reduce anxiety
* Using a “to do” list of tasks
that a person needs to
complete can give a person
a sense of control and
accomplishment
* Effective stress
management involves
learning to set limits and to
say “No” to some demands
that others make.
TIME MANGEMENT
TECHNIQUES
STRESS OF
MANAGEMENT:
(TIME MANGEMENT
TECHNIQUES)
Stress management
research by Robert Epstein
has made it clear that stress
can be managed through
planning. Start making your
daily checklists, dust off
your planners, and take
action by organizing your
weekly activities.
IMPROVE YOUR
PLANNING
STRESS OF
MANAGEMENT:
By controlling our
reactions in a positive
manner, we can not only
alleviate the stress, but
actually get it to work in our favor. If you have been experiencing
stress in your daily life and do not know
how to regain some sort of sense of order
in your life.
CHOOSE TO BE
INTENTIONALLY
POSITIVE
STRESS OF
MANAGEMENT:
(CHOOSE TO BE
INTENTIONALLY
POSITIVE)
This is a mental activity that involves
looking at a stressor or negative
situation and explaining it (realistically
and honestly) in a positive or neutral
way.
USE REFRAMING
STRESS OF
MANAGEMENT:
(CHOOSE TO BE
INTENTIONALLY
POSITIVE)
The strength of this has been
shown to have a powerful buffering
effect on stress. Those who are highly
of this in themselves and others have
a far less chance of having a mental
illness. One team of researchers, led by
Loren Toussaint, explains
that this takes the bad
connection between mental illness and
stress and makes it almost zero. Without
forgiveness, we experience stress in a
more raw, unblocked way.
DEVELOP A FORGIVING STYLE
STRESS OF
MANAGEMENT:
(CHOOSE TO BE
INTENTIONALLY
POSITIVE)
The practice of this – both
“spiritual gratitude” as well as
counting daily blessings – has a big
impact on stress. Studies have also
shown that it’s helpful to keep up with
gratitude when facing troubling
emotions.
UNLEASH YOUR GRATITUDE
STRESS OF
MANAGEMENT:
(RELAXATION TECHNIQUES AND
MEDITATION)
instruments can be used to measure heart rate,
blood pressure, brain activity,
stomach acidity, muscle tension, or
other parameters while people
experiment with postural changes,
breathing techniques, or thinking
patterns. By receiving this
feedback, one can learn to identify
the processes that achieve the
desired result, such as reduction in
heart rate and blood pressure.
BIOFEEDBACK
STRESS OF
MANAGEMENT:
(RELAXATION TECHNIQUES AND
MEDITATION)
This is one in which
there is a deep centering and
focusing upon the core of one’s
being; there is a quieting of the
mind, emotions, and body. This state can be achieved
through structured (as in a daily
practice of a routine) or
unstructured (for example, while
being alone outdoors) activities
MEDITATION TECHNIQUES -
STRESS OF
MANAGEMENT:
(RELAXATION TECHNIQUES AND
MEDITATION)
The next time you
feel uptight, try taking a minute to
slow down and breathe deeply.
Breathe in through your nose and
out through your mouth. Try to
inhale enough so that your lower
abdomen rises and falls. Then
slowly exhale as you count to 10.
The more you practice deep
breathing, the more effective a
stress-reduction technique it
becomes.
BREATHING RELATION
TECHNIQUE
STRESS OF
MANAGEMENT:
Being by yourself is fine,
but being lonely is different.
A good way to combat
sadness, boredom, and
loneliness is to seek out
activities involving others
CONNECT WITH
OTHERS
STRESS OF
MANAGEMENT:
(CONNECT WITH
OTHERS)
“Bottled-up” emotions
increase frustration and
stress. Share your feelings.
Perhaps a friend, family
member, teacher, clergy
person, or counselor can
help you see your problem
in a different light. Talking
with someone else can help
clear your mind of
confusion so that you can
focus on problem solving.
TALK IT OUT”
STRESS OF
MANAGEMENT:
(CONNECT WITH
OTHERS)(CONNECT WITH
OTHERS)
Maintain your sense of humor,
including the ability to laugh at
yourself. Give yourself a break by
reading or watching something
humorous. Laughter is good for you!
LAUGH
STRESS OF
MANAGEMENT:
(CONNECT WITH
OTHERS)
- A good cry during periods of stress can
be a healthy way to bring relief to your
anxiety, and it might prevent a headache
or other physical consequences of
bottling things up.
HAVE A GOOD CRY
.STRESS OF
MANAGEMENT:
- Take good care of yourself. Get plenty
of rest. Eat well. Don’t smoke. Limit
how much alcohol you drink.
TAKE CARE OF YOURSELF
.STRESS OF
MANAGEMENT:
(TAKE CARE OF YOURSELF)
one of the best ways to
manage stress. Walking is a great way to
get started.
exercise
.STRESS OF
MANAGEMENT:
Matthew 11:28-30 ESV
* “Come to me, all who labor
and are heavy laden, and I will give
you rest. Take my yoke upon you,
and learn from me, for I am gentle
and lowly in heart, and you will
find rest for your souls. For my
yoke is easy, and my burden is
light.”
NOURISH YOUR SPIRITUAL
MAN
