Chapter 7 - Mindful approach to stress mgt Flashcards
Stress
a person’s reaction to the various experiences and events of every day life
Stressful situations
threaten one’s self, infringe upon expectations, and are coupled with a perceived lack of control and ability to cope
Selye’s defn of stress
the “non specific response of the body to any demand”
Eustress
typically beneficial - perceived as being WITHIN coping abilities - usually short lived, usually positive/exciting
Distress
perceived as being OUTSIDE of one’s coping abilities
Taxonomy of stressors (5)
1) acute time-limited stressors
2) brief naturalistic
3) stressful event sequences
4) chronic stressors
5) distant stressors
Acute, time limited
sudden, anxiety provoking situations - short in duration
asked to speak at a meeting, setting off a smoke alarm while cooking
Brief, naturalistic
more serious real world challenges - over relatively quickly
interviewing for a new job, completing final exam
Stressful event sequences
focal event producing series of difficult, longer term consequences - will subside in the future
death of a loved one, losing home in a flood
chronic stressors
pervasive situations caused by life changing circumstances - no clear end point in sight
caregiver for family member, permanent physical disability
distant stressors
traumatic experiences - occurred in distant past - have long lasting psych impacts
physical abuse as young child or serving in military during time of war
lifetimes stress exposure
total sum of acute life events and chronic difficulties a person has experienced
Individual stress response by individual
a) biological predisposition (genetic, biological make up)
b) life experiences (early life and trauma)
c) protective factors (social support and coping skills)
Immediate response to threat - sequence - fast acting pathway - superpowers
SAM pathway - sympathetic-adrenal-medulla
Secretes catecholamines - epinephrine & norepinephrine
Slow acting pathway -
HPA axis
Hypothalamus –> CRH –> pituitary gland –> ACTH –> glucocorticoids
Most important glucocorticoid in the stress response is…
Cortisol
Function of cortisol - glucose
ensure glucose levels remain HIGH for myos and brain function
GAS stages
Alarm – Resistance – Exhaustion
Allostasis
process of adaptation to ACUTE stress to restore homeostasis in the midst of physical, environmental, or psychosocial challenges.
How does allostasis differ from homeostasis
centers on the importance of efficient regulation through the anticipation of needs and preparations to meet them before they arise
Resilience
an effective response to stressors, with appropriate anticipation and engagement leading to efficient termination of allostatic responses
the ability to successfully adapt in the face of significant sources of stress
Allostatic load
when the body’s ability to respond to challenges to and to adapt accordingly to what is happening is EXCEEDED or INEFFICIENT - d/t prolonged or repeated stress.
Mindset
a lens through which an individual views, interprets or responds to situations
Self regulation
ability to monitor and manage emotions, thoughts, and behaviors in balance with the demands of the situation
Mindfulness, Jon Kabat- Zinn
paying attention in a particular way; on purpose, in the present moment and non judgmentally
9 attitudinal factors of mindfulness practice - pg 159
Two added
Non judging
Patience
Beginner’s mind
Trust
Non-striving
Acceptance
Letting Go
2 ADDED:
Generosity
Gratitude
Relaxation response - health issues named
hypertension, anxiety d/o, IBS, and cancer
Two common aspects to relaxation response
1) repetition
2) passive disregard of thoughts as they arise
