Lesson 12: Taking Charge to One's Health Flashcards
what are the factors that affect health
- environment
-genetics - relationships with people
- personality
It is any demand made by an organism to adapt, cope, or adjust.
stress
what are the two sub types of stress
eustress, distress
helps us become alert and occupied.
eustress
is experienced if stress is intense or prolonged; it can
become a burden, thus, will affect our moods and ability to adjust, impair our ability to experience pleasure, and harm
the body.
distress
who is the founder of stress research
Hans Selye
Selye’s term, for the common effects on the body when demands are placed on it, is called the
General Adaptation Syndrome (GAS)
3 stages of GAS
- Alarm Stage
- Resistance Stage
- Exhaustion Stage
This is the body’s first reaction to a stressor. It is the temporary state of shock
during which resistance to illness and stress falls below normal limits.
alarm stage
Glands throughout the body manufacture different hormones that protect the individual. The body’s immune system can fight off infection with remarkable efficiency.
resistance stage
At this point, wear and tear takes its toll- the person might collapse in exhaustion, and vulnerability to disease increases. Seriously, possibly irreversible damage to the body, such as heart attack or even death, may occur
exhaustion stage
factors that causes stress
- Daily Hassles
- Life changes
- Conflicts
This refers to regularly occurring conditions and experiences that can threaten or harm our well-being.
daily hassles
types of daily hassles
- household hassles
- health hassles
- time-pressure hassles
- environmental hassles
- inner concern hassles
- financial responsibility hassles
- work hassles
- security hassles
preparing meals, shopping, and home maintenance.
household hassles
physical illness, concern about medical treatment, and side effects of medication
health hassles
having too many things to do and too many responsibilities, and not having enough time
time-pressure hassles
crime, neighborhood deterioration, and traffic noise
environmental hassles
being socially isolated, lonely
inner concern hassles
concern about owing
money such as mortgage payments and loan installments.
financial responsibility hassles
job dissatisfaction, not liking one’s duties at work, and problems with co workers
work hassles
concerns about job security, terrorism, taxes, property investments, stock market swings, and retirement
security hassles
This refer to the opposite of daily hassles. Some examples of uplifts are pleasant family outings, good grades, enjoyable TV shows, and tasty meals.
uplifts
Getting a scholarship, graduating from college, marrying the right person, finding a good job, and moving to a better neighborhood require us to adjust. Although variety adds spice to life, too much of it might lead to physical illness.
life changes
It is defined as the feeling of being pulled in two or more directions by opposing motives.
conflict
types of conflict
- avoidance-avoidance conflict
- approach-avoidance conflict
- approach-approach conflict
- multiple approach-avoidance conflict
Is more stressful because we are motivated to avoid each of the two negative goals, yet avoiding one of them requires approaching the other.
avoidance-avoidance conflict
Is experienced when the same goal produces both approach and avoidance motives.
approach-avoidance conflict
Considered the least stressful type. Each of the two goals is
desirable and both are within reach.
approach-approach conflict
It is the most complex form of conflict because each of several alternative courses of action has pluses and minuses. Each alternative has both positive and negative aspects
multiple approach-avoidance conflict
who can be stressed?
- The Type A behavior pattern
- Type B
-Type C - Type D
They are like race horses. They are highly driven, competent, impatient, and aggressive - so much that they are prone to getting into vehicle accidents
Type A
They are relax more readily and focus more on the quality of life. They are less ambitious and less impatient, and they pace themselves.
Type B
They have difficulty expressing emotion and ten to suppress emotions. They tend to display poor health
Type C
They are generally distressed, frequently experience negative emotions, and socially inhibited.
Type D
Even after adjustment for depression, they face a threefold increased risk of adverse cardiovascular outcomes.
Type D
what are the psychological moderators of stress
a. self-efficacy
b. sense of humor
c. psychological hardiness
d. predictability and control
e. social support
f. emotional support
It is the ability to believe in our capacity to make things happen. This kind of ability helps us withstand stress.
self-efficacy
Can moderate the effects of stress. Laughter stimulates the output of endorphins, which might enhance the functioning of the immune system.
sense of humor
One’s commitment to something or someone that is important to him/her gives his/her life a purpose. Studies show that the degree of control one has over any stressor will influence how difficult the stressor will be for one to cope with. Those who are susceptible to stress tend to perceive difficulties as threats; stress-hardy people perceive such difficulties as a challenge.
psychological hardiness
These two abilities will enable us to moderate the impact of stress. Predictability allows us to prepare ourselves for the inevitable while control allows us to feel that we are not at the mercy of the fates
predictability and control
Has been considered as a buffer against the effects of stress. It can be given to and received by people through the following aspects: Appraisal is done by giving feedback about how one is doing. This kind of support helps people interpret what happened to them. Socializing can be in a form of initiating simple conversation or going shopping with another person.
social support
This aspect can be demonstrated through listening to people’s concerns and expressing feelings of sympathy, caring, understanding, and reassurance.
emotional support
what are the stress management strategies
-physical management
- behavioral management
- cognitive restructuring
Structure each day to include a minimum of 20 minutes of aerobic exercise. Eat a balanced meal, avoid caffeine, get enough hours of sleep, take a warm bath or shower, or go for walks.
physical management
This type of management can be done through involvement in diversionary activities or direct action taking like positive addiction to cross stitching, gardening, drawing, writing poems, composing songs, etc.
behavioral management
Everything that happens to us, whether it stresses us out or not, depends on how we think about that experience.
cognitive restructuring
The decision to cope with stress effectively is essential for physical and mental health.
cognitive restructuring
It starts with acknowledging the idea that there are people or things that cause us to be stressed out, followed by identifying the sources of our stresses, and culminates by making a conscious effort to cope with stress.
cognitive restructuring
