exam ii: ch10 - stress and stress responses

Question 1

nonspecific response of the body to any demand for change

Answer 1

stress

Question 2

early exposure to stress leads to _____ later in life

Answer 2

desensitization

Question 3

what are precursors that can inc stress and mental illness risk

Answer 3

adverse childhood events (ACE)

Question 4

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

Answer 4

stressors

Question 5

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

Answer 5

walter cannon’s fight or flight response

Question 6

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

Answer 6

hans selye’s general adaptation syndrome

Question 7

3 stages of GAS

Answer 7

1. alarm/acute stress
2. resistance/adaptation
3. exhaustion

Question 8

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

Answer 8

alarm/acute stress stage

Question 9

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

Answer 9

resistance/adaptation stage

Question 10

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

Answer 10

exhaustion stage

Question 11

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

Answer 11

distress

Question 12

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

Answer 12

eustress

Question 13

what are the 4 roles of serotonin

Answer 13

mood, sexuality, appetite, metabolism

Question 14

what are 7 types of stress reducers

Answer 14

• sleep
• exercise
• music
• pets
• massage
• relaxation techniques

Question 15

how many hours of sleep is recommended

Answer 15

7-9hrs

Question 16

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

Answer 16

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

Question 17

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

Answer 17

cognitive reframing

Question 18

3 questions to ask in cognitive reframing

Answer 18

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

Question 19

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

Answer 19

biofeedback

Question 20

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

Answer 20

deep breathing

Question 21

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

Answer 21

guided imagery

Question 22

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

Answer 22

meditation

Question 23

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

Answer 23

mindfulness

Question 24

what is the STOP acronym of mindfulness

Answer 24

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