Chapter 7 - Mindful approach to stress mgt

Question 1

Stress

Answer 1

a person’s reaction to the various experiences and events of every day life

Question 2

Stressful situations

Answer 2

threaten one’s self, infringe upon expectations, and are coupled with a perceived lack of control and ability to cope

Question 3

Selye’s defn of stress

Answer 3

the “non specific response of the body to any demand”

Question 4

Eustress

Answer 4

typically beneficial - perceived as being WITHIN coping abilities - usually short lived, usually positive/exciting

Question 5

Distress

Answer 5

perceived as being OUTSIDE of one’s coping abilities

Question 6

Taxonomy of stressors (5)

Answer 6

1) acute time-limited stressors
2) brief naturalistic
3) stressful event sequences
4) chronic stressors
5) distant stressors

Question 7

Acute, time limited

Answer 7

sudden, anxiety provoking situations - short in duration

asked to speak at a meeting, setting off a smoke alarm while cooking

Question 8

Brief, naturalistic

Answer 8

more serious real world challenges - over relatively quickly

interviewing for a new job, completing final exam

Question 9

Stressful event sequences

Answer 9

focal event producing series of difficult, longer term consequences - will subside in the future

death of a loved one, losing home in a flood

Question 10

chronic stressors

Answer 10

pervasive situations caused by life changing circumstances - no clear end point in sight

caregiver for family member, permanent physical disability

Question 11

distant stressors

Answer 11

traumatic experiences - occurred in distant past - have long lasting psych impacts

physical abuse as young child or serving in military during time of war

Question 12

lifetimes stress exposure

Answer 12

total sum of acute life events and chronic difficulties a person has experienced

Question 13

Individual stress response by individual

Answer 13

a) biological predisposition (genetic, biological make up)
b) life experiences (early life and trauma)
c) protective factors (social support and coping skills)

Question 14

Immediate response to threat - sequence - fast acting pathway - superpowers

Answer 14

SAM pathway - sympathetic-adrenal-medulla
Secretes catecholamines - epinephrine & norepinephrine

Question 15

Slow acting pathway -

Answer 15

HPA axis
Hypothalamus –> CRH –> pituitary gland –> ACTH –> glucocorticoids

Question 16

Most important glucocorticoid in the stress response is…

Answer 16

Cortisol

Question 17

Function of cortisol - glucose

Answer 17

ensure glucose levels remain HIGH for myos and brain function

Question 18

GAS stages

Answer 18

Alarm – Resistance – Exhaustion

Question 19

Allostasis

Answer 19

process of adaptation to ACUTE stress to restore homeostasis in the midst of physical, environmental, or psychosocial challenges.

Question 20

How does allostasis differ from homeostasis

Answer 20

centers on the importance of efficient regulation through the anticipation of needs and preparations to meet them before they arise

Question 21

Resilience

Answer 21

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

Question 22

Allostatic load

Answer 22

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.

Question 23

Mindset

Answer 23

a lens through which an individual views, interprets or responds to situations

Question 24

Self regulation

Answer 24

ability to monitor and manage emotions, thoughts, and behaviors in balance with the demands of the situation

Question 25

Mindfulness, Jon Kabat- Zinn

Answer 25

paying attention in a particular way; on purpose, in the present moment and non judgmentally

Question 26

9 attitudinal factors of mindfulness practice - pg 159

Two added

Answer 26

Non judging
Patience
Beginner’s mind
Trust
Non-striving
Acceptance
Letting Go

2 ADDED:
Generosity
Gratitude

Question 27

Relaxation response - health issues named

Answer 27

hypertension, anxiety d/o, IBS, and cancer

Question 28

Two common aspects to relaxation response

Answer 28

1) repetition
2) passive disregard of thoughts as they arise