exam ii: ch10 - stress and stress responses Flashcards

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1
Q

nonspecific response of the body to any demand for change

A

stress

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2
Q

early exposure to stress leads to _____ later in life

A

desensitization

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3
Q

what are precursors that can inc stress and mental illness risk

A

adverse childhood events (ACE)

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4
Q

psychological/physical stimuli that are incompatible with current functioning + require adaptation

A

stressors

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5
Q

theory; body responds to perceived threat
- differs with gender
- inc VS
- mind and body decide to run or fight or freeze

A

walter cannon’s fight or flight response

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6
Q

theory; there are 3 stages of adaptation when it comes to stress

A

hans selye’s general adaptation syndrome

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7
Q

3 stages of GAS

A
  1. alarm/acute stress
  2. resistance/adaptation
  3. exhaustion
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8
Q

stage of GAS: initial, brief adaptive response where eyes/ears send info to amygdala

A

alarm/acute stress stage

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9
Q

stage of GAS: sustained and optimal resistance to stressors
- recovery, repair, renewal

A

resistance/adaptation stage

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10
Q

stage of GAS: break down d/t prolonged stress levels and demands, resources + energy becomes depleted

A

exhaustion stage

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11
Q

stress with negative effect on person
- Resulting in anxiety, depression, fatigue
- Losses, demands, worries

A

distress

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12
Q

stress that motivates us into right direction
- Results: hope, joy, purposeful movement
- Cause: fulfilling events, relaxation, satisfaction

A

eustress

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13
Q

what are the 4 roles of serotonin

A

mood, sexuality, appetite, metabolism

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14
Q

what are 7 types of stress reducers

A
  • sleep
  • exercise
  • music
  • pets
  • massage
  • relaxation techniques
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15
Q

how many hours of sleep is recommended

A

7-9hrs

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16
Q

how much exercise per week and how long to wait before bedtime

A

30min 3x a week, 150min/week
must be 3hours before bedtime

17
Q

type of relaxation technique: taking negative thought → turn in around, EBP based on CBT, change perceptions of stress by reassessing situation and replacing irrational beliefs

A

cognitive reframing

18
Q

3 questions to ask in cognitive reframing

A
  1. what positive things came out of this situation
  2. what did i learn
  3. what would i do differently
19
Q

type of relaxation technique: immediate and exact info about muscle activity, brain waves, skin temp, HR, BP
- Keep track of sleep patterns/HR to monitor stress
- Apps can give relaxation techniques

A

biofeedback

20
Q

type of relaxation technique; most common relaxation technique
- Coping technique, focus on abdominal breathing
- Interrupt trains of thought to quiet mental noise

A

deep breathing

21
Q

type of relaxation technique; focus on pleasant images to replace negative/stressful feelings
- Diverts thought process
- Can help with anxiety and/or insomnia

A

guided imagery

22
Q

type of relaxation technique; discipline for training the mind to develop greater calm ⇒ use as insight to experience

A

meditation

23
Q

type of relaxation technique; based on 2 ways the brain works
- “Mind wandering” + focus and awareness
- Being in the moment by paying attention to surroundings and emotions

A

mindfulness

24
Q

what is the STOP acronym of mindfulness

A

s = stop what you’re doing
t = take a breath
o = observe thoughts
p = proceed with what is important in the moment

25
Q
A