Mod 2 (Sec 2) Flashcards
Biology of the body’s stress response
- Adrenal gland
- Hypothalamus
- Pituitary gland
Adrenal gland
- an endocrine gland located above the kidney
- produces hormones that help regulate many functions
- produces cortisol - major hormonal mediator of stress response
Hypothalamus
- small portion of brain
- controls the release of hormones from the pituitary gland
- links the endocrine system to nervous system
Pituitary gland
- pea-sized gland attached to base of brain
- plays major role in growth and dev.
- controls functioning of other endocrine glands
- divided into two parts; anterior and posterior pituitary
The HPA axis
hypothalamic-pituitary-adrenal axis (4 steps)
Step 1
sudden onset of stressor triggers release of corticotropin-releasing hormone (CRH) from the hypothalamus
Step 2
CRH stimulates the release of adrenocorticotropic hormone (ACTH) from the anterior pituitary
Step 3
the glucocorticoid hormone cortisol is secreted from the adrenal gland as the product of the axis
What happens during acute stress?
the HPA axis will help deal with the problem
- heart rate may increase or momentarily freeze, feel rush of energy
- these sudden changes will help you think clearly and quickly to assess situation
Step 4
Once the threat is assessed to be minimal, cortisol inhibits through negative feedback loop
- the large amount of cortisol will stop CRH from being released, and when that stops so will ACTH, which means no more cortisol is released
Psychological factors that influence stress
- thoughts
- bodily sensations
- feelings
- behaviour
Unhelpful responses to stress
thought: “I might do badly”
bodily sensation: tense, poor sleep
feelings: anxious
behaviour: withdrawal, procrastination
Helpful responses to stress
thought: “How do I prepare for this?”
bodily sensation: reasonably calm, relaxed
feelings: mild anxiety, motivated
behaviour: make plans, regular revision w/ breaks
Social factors that increase stress
- early history of trauma/neglect
- feeling excluded or marginalized
- feeling discriminated against
- limited social support
(Increased stress in black people and LGBTQ+)
Social factors that reduce stress
- supportive social network
- strong sense of identity
-access to oppotunities
Inter-Individual differences
differences between different people
Intra-individual differences
differences within a person at different times
Perfectionism and Self-Criticism
tendency to set unrealistically high expectations for yourself and others
- nothing but a perfect outcome is seen as a failure leading to high levels of self-criticism
- increases vulnerability for anxiety, depression
Self Doubt and Imposter Syndrome
- when you compare yourself to others and think you aren’t good enough
- don’t let self doubt build into self-criticism
Tackling Perfectionism, Self-Criticism, Self-Doubt
- focus on strengths
- avoid comparisons
- mindfulness and self-compassion
- good enough
- challenge beliefs
- growth mindset
Equilibrium or Allostasis
- the process of responding to a challenge or stressor by triggering various biochemical and chemical processes to maintain balance
Wear and Tear or Allostatic Load
- the wear and tear on the body and brain that results from chronic or overwhelming stress
Signs and Symptoms of chronic or overwhelming stress
- cognitive changes
- emotional changes
- physical changes
- behavioural changes
Lily
- she had joined an intramural league and is volunteering which has made her feel more connected
- started to worry she was falling behind and gave up intramural and volunteer work
Stages of Sleep
- non-REM (stages 1-3)
- REM (stage 4)
Non-REM Sleep: Stage 1
- change from being awake to asleep
- only lasts a few mins
- slowing of heartbeat, breathing, eye movements
- relaxation of muscles
- brainwaves begin to slow
Non-REM Sleep: Stage 2
- period of light sleep before entering deeper sleep
- further slowing of heartbeat and breathing
- eye movements stop
- deeper muscle relaxation
- body temp. drops
- brainwaves slow even more but show bursts of activity
Non-REM Sleep: Stage 3
- sleep needed to feel awake and refreshed next day
- longer periods during first half of night
- further slowing of heartbeat, breathing (slowest)
- deeper muscle relaxation
- brainwaves slow even more
- may be difficult to be woken up
REM Sleep: Stage 4
- first stage involving REM
- occurs after 90 mins of sleep
- rapid eye movements
- breathing, heartbeat, BP increase to close to waking levels
- brain waves have mixed freq.
- most dreaming occurs
- limbs become temporarily paralyzed so you do not act out your dreams
Importance of REM sleep
- important for resetting mental state and dispelling highly emotional charged memories
- over course of night, REM episodes get longer in duration
- older people tend to spend less time in stage 3 and 4, and wake up more frequently interrupting their sleep cycle
Cognitive benefits of sleep
- improved memory, attention, probelm-solving
Emotional benefits of sleep
- increased positive emotions
- decreased negative emotions
Physical benefits of sleep
- keeping your heart healthy
- lowering BP
- aiding immune system
- regulating hormones associated w/ food cravings
- coping w/ pain
Behavioural benefits of sleep
improved productivity
Circadian Rythms
naturally-occurring process, which forms your biological clock
- ensure body is optimized at correct time of day through biological processes such as sleep-wake cycle, energy levels
- for humans based on a 24 hr day and involves diff. cycles that rely on biological mechanisms and secretion of diff. hormones
Cognitive changes from biological rhythms
- fatigue, problems w/ attention, increased impulsivity, slower thinking
Emotional changes
- lower mood
- increased feelings of stress
- emotional reactivity
- irritability
Physical changes
- reduced energy
- changes in metabolism
- difficulty maintaing healthy weight
Behavioural changes
- decreased productivity
- difficult falling asleep/waking up
- difficult maintaining balanced routine
