Module 2: The 3 S's - Stress, Sleep, and Self-Regulation Flashcards
(45 cards)
What are the 3 S’s?
- Stress
- Sleep
- Self-regulation
Give examples of how short-term stress can be adaptive
Exam stress
- Can motivate you to spend more time studying
Financial stress
- Can motivate you to avoid over-spending
Social stress
- Can motivate you to meet new friends
The Inverted-U Theory
Illustrates the relation between pressure and performance
Illustrates when stress can switch from helpful to harmful
Give an example of good/helpful stress experienced during the pandemic
More likely to follow health guidelines
More likely to check in on relatives and friends
Give an example of bad/harmful stress experienced during the pandemic
Worrying about elderly relatives
Worried about losing jobs
Having to socially distance for prolonged periods of time
Give an example of coping with stress during the pandemic
Exercising regularly
Spending time with those in your “social bubble”
Describe the bidirectional relationship between sleep and mental health
Poor sleep can lead to poor mental health (worry, difficulty coping with stress, low self-esteem) and thus decreased well-being
Decreased well-being due to poor mental health can lead to poor sleep
What are some functions of sleep according to Dr. Simon Kyle?
- Drives cellular growth and repair
- Clears toxins and build up during the day
- Supports learning, memory, attention, and emotional well-being
- Supports immune system and metabolic health
- Science suggests a core neural (or brain) function
- Sleep supports consolidation of new memories
Self-regulation
Control over behaviour, thoughts, and emotion
What does self-regulation look like at the behavioural level?
Balanced and consistent routine
What does self-regulation look like at the cognitive level?
Managing difficult and negative thoughts/worries
Shifting from worrying to problem solving
Mental reframing
What does self-regulation look like at the emotional level?
Relaxing
Thinking before acting
Stress, sleep, and self-regulation are interconnected. What does this mean?
They all can influence one another
Stress, sleep, and self-regulation help us to manage stress which in turn fosters ________
resilience
What are 3 key brain regions/ structures that are important for the initiation and termination of stress?
- Adrenal gland (produces cortisol)
- Hypothalamus (controls release of hormones + links endocrine system to nervous system)
- Pituitary gland (role in growth + development and controls functioning of other endocrine glands)
What is an important part of the biological stress response system?
The HPA axis
Explain stress response of the HPA axis
Stress triggers the hypothalamus to release CRH -> CRH stimulate the release of ACTH from the anterior pituitary -> cortisol is released from the adrenal gland -> cortisol inhibits CRH and ACTH from being released any further
What factors interact to produce a response to stress?
Thoughts, bodily sensations, feelings, and behaviours
Referring to the factors that interact to produce a response to stress, what would an unhelpful response look like?
Thought: I might do badly. What if I mess up?
Bodily sensation: Tense, poor sleep, tired
Feelings: Anxious
Behavior: Withdrawal, distraction
Referring to the factors that interact to produce a response to stress, what would a helpful response look like?
Thought: How do I prepare for this?
Bodily sensation: Reasonably calm
Feelings: Mild anxiety, motivated
Behaviour: Make plans
Social factors can increase or prolong stress and for this reason, on average, there is an increased stress and poor mental health among what groups of individuals?
BIPOC, LGBTQ2+, individuals with disabilities, refugees, and individuals from lower socioeconomic backgrounds
Describe inter-individual differences in regard to stress response
Different levels of stress hormones
Describe intra-individual differences in regard to stress response
Reaction to stress being influenced by factors such as diet, lifestyle, coping strategies
Perfectionism and self-doubt are two ______ _______ for increased stress
risk factors
