Module 2: The 3 S's - Stress, Sleep, and Self-Regulation Flashcards
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
Allostatic load
The cumulative burden of chronic stress
What are signs and symptoms of chronic or overwhelming stress
Cognitive changes
- Difficulty concentrating
- Memory problems
Emotional changes
- Moodiness
- Hopelessness
Physical changes
- Muscle tension
- Stomach problems
Behavioral changes
- Changes in sleep
- Changes in eating
The ________ is crucial to both the stress response system and sleep
hypothalamus
It is 3:30am and you suddenly awake from a deep sleep as a result of your stress about your exam tomorrow. What is the current state of your hypothalamus?
High arousal, hypothalamus releases CRH
When asleep, the hypothalamus is in a state of _____ arousal
low
What are the two basic types of sleep?
- Non rapid eye movement sleep (stages 1-3)
- Rapid eye movement (REM) sleep (stage 4)
Briefly describe the 4 stages of sleep
Stage 1
- Non-REM
- Change from being awake to being asleep
- Brief and characterized by light sleep
- Relaxation of muscles, slowed breathing, slowed brainwaves
Stage 2
- Non-REM
- Period of light sleep before entering deeper sleep
- Slowing even more, relaxing even more
Stage 3
- Non-REM
- Type of sleep you need to feel awake and refreshed next day
Stage 4
- REM sleep
- Rapid eye movements
- Dreaming
What is the importance of REM sleep?
- Resets mental state
- Dispels highly emotionally charged memories
What group of people spend less time in stages 3 and 4 of sleep and thus wake up more frequently during the night?
Older people
What two sleep stages can also be referred to as “deep sleep”
Stages 3 and 4
What stage of sleep do you need to feel awake and refreshed the next day?
Stage 3
What stage of sleep is characterized by the change from being awake to being asleep?
Stage 1
What stage of sleep is important for resetting your mental stage and dispelling emotionally charged memories?
Stage 4
What stage is a period of light sleep before you enter deeper sleep?
Stage 2
What are some protective and preventative effects of good sleep?
Cognitive benefits
- Improved memory, attention
Emotional benefits
- Increased positive emotions
Physical benefits
- Keeps heart healthy
- Lowers blood pressure
- Aids immune system
Behavioural benefits
- Improved productivity
What is the biological component to self-regulation?
Circadian rhythms
Like stress and sleep, a disrupted circadian rhythm can result in a variety of serious problems at the cognitive, emotional, physical, and behavioural level:
Cognitive changes
- Tired
- Attention problems
- Slower thinking
Emotional changes
- Lower mood
- Irritability
Physical changes
- Reduced energy
- Reduced immune system functioning
Behavioral changes
- Decreased productivity
List some healthy strategies for coping with stress
Self-care
Mindfulness
Self-compassion
Talking to someone
Limiting avoidance
Problem solving
Taking breaks
Recognizing when more help is needed
List some healthy strategies for sleep
Routine - consistent and relaxing bedtime routine
Environment - promotes sleep, avoiding bright lights
Consumption - avoiding alcohol, caffeine, exercise
Exercise - everyday
Mindfulness - clear mind
List some healthy strategies for behavioural self-regulation
Daytime and bedtime routine
Avoiding shifted sleep
Avoiding disruptions to routine
List some healthy strategies for emotional self-regulation
Mindfulness - regulate emotions
Cognitive skills - reframing
Healthy lifestyle - regular exercise
