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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
Q

What does the adrenal Medulla secrete

A

Epinephrine - adrenalin

Norepinephrine

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26
Q

What does the thyroid gland secrete

A

Thyroxin

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27
Q

What hormones increases blood pressure and what secretes them

A

Vasopressin and Oxytocin

Pituitary gland

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28
Q

2 autonomic nervous pathways

A

sympathetic - expends energy

Parasympathetic - conserves energy

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29
Q

What does stress do to the digestive system

A

reduce saliva production
increase hydrochloric acid production
alters peristalsis

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30
Q

what does stress lead to in muscles

A

bracing

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31
Q

What is psychosomatic disease

A

mind and body disease

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32
Q

What is the difference between psychogenic and somatogenic

A

psychogenic - caused by emotional stress

somatogenic - mind increases body chance of disease

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33
Q

What are hot reactors

A

overreact to stress - 20% of population

34
Q

What does cortisol do to you

A

decreases white blood cell count

makes us prone to disease

35
Q

What can hypertension cause

A

rupture of arteries in heart and brain

36
Q

Blood pressure =

A

systolic/diastolic

37
Q

What is normal/high/gender/race blood pressure

A

120/80 mm hg
14/90 mm hg
Men > women
Blacks > whites

38
Q

What are the 6 causal factors of hypertension

A 
genetics
poor diet
cigarette smoking
lack of exercise
high sodium intake
stress
39
Q

What is a stroke

A

Also known as apoplexy

lack of oxygen to the brain because of ruptured blood vessel

40
Q

What are ulcers and how are they made

A

cuts in the walls of stomach, duodenum or intestines

Norepinephrine constricts capillaries - reduces mucus production
hydrochloric acid eats away stomach lining

41
Q

How are migraines caused

A

constriction/dilation of carotid arteries on one side of head

42
Q

what causes a tension headache

A

muscle tension in forehead, jaw or neck

people take aspirin

43
Q

What is bruxism

A

grinding of the teeth

caused by stress

44
Q

Posttraumatic stress disorder

A

extreme psychological/physical event perceived as extremely distressing

45
Q

3 main symptoms of PTSD

A

flashbacks
avoidance
arousal

46
Q

5 main stressors categories for college

A 
lifestyle changes
work load
finances
sexual assult
eating disorders
47
Q

3 main stressors categories for older college students

A

career
family
emotional

48
Q

3 main stressors categories for minority college studens

A

Racism
Cultural conflicts
Pressure to perform

49
Q

What does lazarus model of stress involve

A

more demands than resources

50
Q

3 categories of appraisal

A

primary - consider the threat
secondary - consider available resources - coping
Reappraisal - how can i improve

51
Q

List the order of stress in the stress model

A 
Life situation
percieved as stressful
emotional arousal
physiological arousal
consequences
52
Q

What is a feedback loop

A

when a stress becomes a new stressor and continues the stress reaction

53
Q

What are interventions

A

activities to prevent a stressor from resulting in negative consequences

54
Q

What are Epsteins stress management skills

A

prevention - most effective
source management - next
thought management

55
Q

what is eustress and what does it involve

A

positive stress

involves change that requires adaptation

56
Q

What is involved in a holistic approach to stress management

A

physical
mental
emotional
spiritual

57
Q

What is mindfulness

A

a mental state achieve by focusing ones awareness on the present moment, while
acknowledging ones feelings, thoughts and body

58
Q

What is intrapersonal

A

an internal relationship - between you and yourself

59
Q

What does stress do to nutrition and what does it cause

A

inition stress response - decreases appetite
Cortisol increases appetite

Causes blood surgar
excess fat
mindless munching

60
Q

What can we do to prevent cancer

A

5 veg
whole grain > processed
Limited processed meat
less excess fat

61
Q

what is a healthy bmi

A

18.5 - 24.9

62
Q

What are pseduostressors

A

stimulate the sympathetic nervous system

e.g. caffeine

63
Q

What are vitamins and minerals needed for

A

production of adrenal hormones
stress - interferes with calcium absorbtion and increases potassium etc

Chronic stress depletes vitamins

64
Q

what vitamins are important to take for stress

A

C and B

65
Q

What does noise do to stress

A

increases: Blood pressure, heart rate and muscle tension

Results in:
Irritation, anxiety and sleep problems

66
Q

how many decibels causes a stress response

A

85

67
Q

What is emotional intelligence

A

ID own and others emotions
Regulate own emotions
Use emotions to make good decisions

68
Q

List Golemans model of EI

A

Perceive emotions
Use emotions
Understand emotions
Manage emotions

69
Q

List some ways of improving EI

A 
Observe reactions
Self-evaluation
Examine reaction to stressful situation
Take responsibility
Examine reactions that others may feel
70
Q

What are the different types of social support

A

tangible support - money
Informational support - advice
Emotional support - love

71
Q

How may social support help in 2 ways

A

Direct - helps prevent stressors

stress buffering - buffers the effect of stressors

72
Q

What is the model for communication

A

sender
message
medium
receiver

73
Q

What are the basics of verbal communication

A

agree

timing

74
Q

What are the 3 keys to communication

A

active listening
conflict resolution
assertiveness

75
Q

what are the 3 types of communcation behavior

A

non-assertive
assertive
aggressive

76
Q

what is the assertiveness theory

A

others needs - non assertive
everyones needs = assertive
your needs - aggressive

77
Q

what does DESC stand for

A

describe situation
express feelings
Specify change
consequence

78
Q

What is technostress

A

our reaction to technology

79
Q

what are the two approaches to meditation and what do they require

A

Mindfulness - nonjudgmental attitude

concentration - focus repetition

80
Q

what is meditation

A

mental exericse that affects body processes

physical and psychological benefits

Kin 69 - Stress Management (1 decks)

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