E3 MANAGING STRESS Flashcards
define stress
a state of mental and physical tension
homeostasis is disrupted (BALANCE OF THE BODY)
what is eustress and distress
– Eustress is “positive” stress (can improve performance)
– Distress is “negative” stress (disrupts health & functioning)
what is a stressor
a factor that produces stress
physical or mental
acute, cumulative or chronic
what is stress response
body’s reaction to stress, preparing to deal with stressors to restore homeostasis
what systems undergo changes under stress
- nervous: Controls voluntary/involuntary movement
- endocrine: Glands/tissues that secrete hormones to regulate body processes
how does the nervous system react to stress
– Autonomic nervous system (involuntary actions):
▪ Sympathetic and parasympathetic branches
– Sympathetic (fight and flight) activates when you need to
react/produce energy
– Parasympathetic (rest and digest) functions during rest, relaxation
how does the endocrine system respond to stress
– Under stress, endocrine system releases hormones activating stressresponse
▪ Epinephrine, norepinephrine, and cortisol
– Responses = heightened senses, increased heart rate, increased respiration and mobilization of energy (glucose/fats)
what is the response to
norepinephrine and
epinephrine released
during stress (fight and
flight mechanism)
-eyes:pupils dilate so vision is better
-brain: endorphin released to block pain
-ears: hearing more acute
-heart: increased heart rate for improved circulation and breathing
-digestive system: sphincters relax and digestion stops/disrupted
-spleen: spleen releases more red blood cells
-blood: blood vessels constrict and blood pressure increases
-lungs: dilate for increased air movement
-liver: sugar released to provide energy
stored fat: broken down for energy
- skin: perspiration increases for better cooling
what is the sympathetic nervous system
stress response- prepare to fight to flight
what is the parasympathetic nervous system
relaxation response - calms you down, preparation to rest think and restore
what is the fight or flight response
- series of physiological reactions
-combined stress responses of autonomic nervous system/endocrine system
-blood diverted from digestion to muscles
what are the personality behavior types
TYPE A: HIGH STRESS
-impatient
-aggressive
-highly motivated
angry
-heightened response - risk from stress
TYPE B: LOW STRESS
-patient
-easygoing non aggressive
lower response and risk from stress
TYPE C: LOW STRESS
-confident
-positives of A without negative emotions
TYPE D: HIGH STRESS
-anxious
-worried
what personality types are low and high stress
HIGH: A D
LOW: B C
how is chronic high stress related to chronic health problems
Elevated BP, heart disease, hormonal imbalances,
reduced immune system, emotional disorders
including depression and anxiety, back and neck pain
what is epinephrine/norepinephrine
adrenaline- stress neurotransmitter/hormone
what are the three stages to adaptation to stress
– Alarm stage: Initial exposure to stress
▪ Fight-or-flight response activates
▪ Body is more injury-prone and susceptible to disease
– Resistance stage: Continued exposure to stress
▪ Stress resistance is higher than normal
▪ Body improves capacity to cope with stress
– Exhaustion stage: Persistent exposure to stress
▪ Physical and psychological resources for responding
depleted
▪ Body vulnerable to disease
what is allostasis
-body’s ability to adapt to stress.
-body seeks homeostasis so does not adapt well under long term stress
what is allostatic load
-body’s limit to stress
-Constant or repeated activation of stress responses
▪ When stress response is inefficient, health is
compromised
