Lecture 4 Flashcards
Stressor
Stimulus causing the stress reaction
Stress
Physiological state of the body triggered by stressor
Stress hormones
Epinephrine, cortisol and NE
Stress reactions
BP increase HR increase Muscle tension Alertness Blood glucose and fatty acids is increasing
Positive Stress
Thinking Faster Problem solving creativity increased attention Evolutionary purposes e.g. immunity to stress
HPA axis
You know it from physiology
Telomere shortening
shortens in correlation to chronic stress
Epigenetics
Changes expressivity based on available chromatin and not the DNA sequence
Holmes and Rahe life event scale
Important life events and score on a scale e.g. Death of spouse 100 while changing diet is 15
Main stressors in working population
Work 75% and finances 68% coworkers 48%
Burnout
Reaction to prolonged or chronic job stress leading to: emotional exhaustion, depersonalisation, and reduced performance
Stress behavioural risk factors
Diet, tobacco, alcohol, and physical inactivity
Stress, non modifiable risk factors
sex age and genes
End points of stress
Coronary heart disease, stroke, several cancer, and COPD
Socio-economic, cultural, and environmental conditions of stress:
Modernisation, mechanisation, urbanisation, and globalisation
Intermediate risk of stress
Hypertension, blood fat/lipids, obesity, diabetes, and glucose intolerance
Transtheoretical model of the stages of change:
Contemplation –> preparation –> action –> maintenance –> relapse –> contemplation
Dean Ornish: complex life style intervention:
Diet, stress management, physical activity, and support
Coping:
conscious behaviour to maintain or restore the psychological and physical equilibrium
William life skills:
awareness –> action skills (problem solving, saying no) or deflection skills (dealing with negative thoughts and emotions) –> relationship building (listening speaking up empathy and increasing positives)
Identification of the stressors
What is the cause? what are my thoughts in relation to the cause? what are my feelings in relation to the cause? what do I do what is my behaviour?
what are the consequences?
Evaluation decision taking
is it worth to act, can I change the situation to a positive way`?
Cognitive component
Human ability (self stressing)
Reframing
identify cognitive distortions and find alternative thoughts
Manage negative thoughts
thought stop distraction meditation hour of worry reframing
Assertive communication
Share thoughts, express needs, respect needs of other, and increase positives.
multimodular intervention
find stressors, change perception or appraisal
Find external factors: relationships lifestyle physical and mental health
Internal factors: coping
precontemplation
others identify the problem, reactance when pressured, lack of awareness and denial
Contemplation
considering behavioural change, alternative solution, and ask for information.
Preparation/determination
Change is required, commitment to goals
Action
Follow through, ability to describe the plan in details, resist slips, and vulnerable to abandon effort impulsively
Maintenance
accomplished change, some slips but resisted or loose grounds, develop lifestyle that precludes relapse
Relapse
Return to problematic behaviour can cycle back to precontemplation or contemplation
Motivational interviewing
express empathy avoid confrontation develop discrepancy roll with resistance support self-efficacy
