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Kin 69 - Stress Management > Midterm > Flashcards

Midterm Flashcards

1
Q

What are the two types of stress

A

Eustress

Distress

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2
Q

What is acute stress

A

Fight or flight

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3
Q

List the process of acute stress

A 
Stress
Body reacts to stimulus
Inc heart rate
Stress resolves
Return to homeostasis
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4
Q

4 factors of definition of stress

A

Event = arousal
Response to demand
Body response to stimulus
Inability to cope

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5
Q

What are the stages of chronic stress

A

alarm reaction
stage of resistance
stage of exhaustion

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6
Q

What is a theory

A

Scientifically accepted principle

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7
Q

What are the 3 theories of stress

A

Life events - more resources needed
Hardiness - attitude important
Social support - not enough support to cope

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8
Q

what is a stressor

A

a stimulus that causes stress reaction

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9
Q

What are the 7 types of stressor (BIESPPP)

A 
Biological - ill
Institutional - policies
Environmental - toxins
Sociological - racism
Psychological - depression
Philosophical - purpose
physical - noise
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10
Q

What is stress reactivity

A

likelihood of ill effects from stress

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11
Q

2 depending factors on likelihood of stress

A

Duration

Degree

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12
Q

what is strain

A

outcomes of reactivity

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13
Q

3 types of strain

A

physical
psychological
behavioral

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14
Q

What are the two major components of the brain

A

Cerebral cortex - upper part - thinking functions

Subcortex - lower part - physiological processes

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15
Q

What are the 4 parts of the sub cortex

A

Cerebellum - coordinates body movements
Medulla oblongata - regulates basic processes
Pons - regulates sleep cycle
Diencephalon - regulates emotions

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16
Q

what are the 2 parts of the diencephalon and also what does it include

A

Thalamus - relays sensory impulses to cerebral cortex
Hypothalamus - activates the autonomic nervous system

Includes: limbic system - seat of emotions

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17
Q

What activates the stress response

A

hypothalamus

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18
Q

What are the 2 stress pathways

A

Autonomic nervous system - fight or flight

Endocrine system - short + long term stress response

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19
Q

List the whole stress pathway

A

Stressor
Cortex
Thalamus
Hypothalamus

Either:
1. Posterior hypothalamus = Epinephrine and norepinephrine - adrenal

  1. Anterior hypothalamus = Corticoids + Thyroxin released
    Then - pituitary activated = Vasopressin + Oxytocin released
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20
Q

What does the endocrine system do

A

has glands that secrete hormones to regulate processes

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21
Q

What 4 pathways activate the endocrine system

A

Adrenal cortex
Adrenal medulla
Thyroid
Vasopressin + Oxytocin

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22
Q

What does the adrenal cortex secrete

A 
Glucocorticoids = cortisol
Mineralocorticoids = aldosterone
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23
Q

What does cortisol do

A

provide fuel for fight or flight

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24
Q

What does aldosterone do

A

increases blood pressure

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25
What does the adrenal Medulla secrete
Epinephrine - adrenalin | Norepinephrine
26
What does the thyroid gland secrete
Thyroxin
27
What hormones increases blood pressure and what secretes them
Vasopressin and Oxytocin | Pituitary gland
28
2 autonomic nervous pathways
sympathetic - expends energy | Parasympathetic - conserves energy
29
What does stress do to the digestive system
reduce saliva production increase hydrochloric acid production alters peristalsis
30
what does stress lead to in muscles
bracing
31
What is psychosomatic disease
mind and body disease
32
What is the difference between psychogenic and somatogenic
psychogenic - caused by emotional stress | somatogenic - mind increases body chance of disease
33
What are hot reactors
overreact to stress - 20% of population
34
What does cortisol do to you
decreases white blood cell count | makes us prone to disease
35
What can hypertension cause
rupture of arteries in heart and brain
36
Blood pressure =
systolic/diastolic
37
What is normal/high/gender/race blood pressure
120/80 mm hg 14/90 mm hg Men > women Blacks > whites
38
What are the 6 causal factors of hypertension
``` genetics poor diet cigarette smoking lack of exercise high sodium intake stress ```
39
What is a stroke
Also known as apoplexy | lack of oxygen to the brain because of ruptured blood vessel
40
What are ulcers and how are they made
cuts in the walls of stomach, duodenum or intestines Norepinephrine constricts capillaries - reduces mucus production hydrochloric acid eats away stomach lining
41
How are migraines caused
constriction/dilation of carotid arteries on one side of head
42
what causes a tension headache
muscle tension in forehead, jaw or neck | people take aspirin
43
What is bruxism
grinding of the teeth | caused by stress
44
Posttraumatic stress disorder
extreme psychological/physical event perceived as extremely distressing
45
3 main symptoms of PTSD
flashbacks avoidance arousal
46
5 main stressors categories for college
``` lifestyle changes work load finances sexual assult eating disorders ```
47
3 main stressors categories for older college students
career family emotional
48
3 main stressors categories for minority college studens
Racism Cultural conflicts Pressure to perform
49
What does lazarus model of stress involve
more demands than resources
50
3 categories of appraisal
primary - consider the threat secondary - consider available resources - coping Reappraisal - how can i improve
51
List the order of stress in the stress model
``` Life situation percieved as stressful emotional arousal physiological arousal consequences ```
52
What is a feedback loop
when a stress becomes a new stressor and continues the stress reaction
53
What are interventions
activities to prevent a stressor from resulting in negative consequences
54
What are Epsteins stress management skills
prevention - most effective source management - next thought management
55
what is eustress and what does it involve
positive stress | involves change that requires adaptation
56
What is involved in a holistic approach to stress management
physical mental emotional spiritual
57
What is mindfulness
a mental state achieve by focusing ones awareness on the present moment, while acknowledging ones feelings, thoughts and body
58
What is intrapersonal
an internal relationship - between you and yourself
59
What does stress do to nutrition and what does it cause
inition stress response - decreases appetite Cortisol increases appetite Causes blood surgar excess fat mindless munching
60
What can we do to prevent cancer
5 veg whole grain > processed Limited processed meat less excess fat
61
what is a healthy bmi
18.5 - 24.9
62
What are pseduostressors
stimulate the sympathetic nervous system e.g. caffeine
63
What are vitamins and minerals needed for
production of adrenal hormones stress - interferes with calcium absorbtion and increases potassium etc Chronic stress depletes vitamins
64
what vitamins are important to take for stress
C and B
65
What does noise do to stress
increases: Blood pressure, heart rate and muscle tension Results in: Irritation, anxiety and sleep problems
66
how many decibels causes a stress response
85
67
What is emotional intelligence
ID own and others emotions Regulate own emotions Use emotions to make good decisions
68
List Golemans model of EI
Perceive emotions Use emotions Understand emotions Manage emotions
69
List some ways of improving EI
``` Observe reactions Self-evaluation Examine reaction to stressful situation Take responsibility Examine reactions that others may feel ```
70
What are the different types of social support
tangible support - money Informational support - advice Emotional support - love
71
How may social support help in 2 ways
Direct - helps prevent stressors | stress buffering - buffers the effect of stressors
72
What is the model for communication
sender message medium receiver
73
What are the basics of verbal communication
agree | timing
74
What are the 3 keys to communication
active listening conflict resolution assertiveness
75
what are the 3 types of communcation behavior
non-assertive assertive aggressive
76
what is the assertiveness theory
others needs - non assertive everyones needs = assertive your needs - aggressive
77
what does DESC stand for
describe situation express feelings Specify change consequence
78
What is technostress
our reaction to technology
79
what are the two approaches to meditation and what do they require
Mindfulness - nonjudgmental attitude | concentration - focus repetition
80
what is meditation
mental exericse that affects body processes physical and psychological benefits

Kin 69 - Stress Management (1 decks)

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