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IDIS 199, Sci of Mental Health Midterm > Module 2: The 3 S's - Stress, Sleep, and Self-Regulation > Flashcards

Module 2: The 3 S's - Stress, Sleep, and Self-Regulation Flashcards

1
Q

What are the 3 S’s?

A
  1. Stress
  2. Sleep
  3. Self-regulation
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2
Q

Give examples of how short-term stress can be adaptive

A

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

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3
Q

The Inverted-U Theory

A

Illustrates the relation between pressure and performance

Illustrates when stress can switch from helpful to harmful

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4
Q

Give an example of good/helpful stress experienced during the pandemic

A

More likely to follow health guidelines
More likely to check in on relatives and friends

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5
Q

Give an example of bad/harmful stress experienced during the pandemic

A

Worrying about elderly relatives
Worried about losing jobs
Having to socially distance for prolonged periods of time

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6
Q

Give an example of coping with stress during the pandemic

A

Exercising regularly
Spending time with those in your “social bubble”

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7
Q

Describe the bidirectional relationship between sleep and mental health

A

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

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8
Q

What are some functions of sleep according to Dr. Simon Kyle?

A
  • 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
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9
Q

Self-regulation

A

Control over behaviour, thoughts, and emotion

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10
Q

What does self-regulation look like at the behavioural level?

A

Balanced and consistent routine

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11
Q

What does self-regulation look like at the cognitive level?

A

Managing difficult and negative thoughts/worries
Shifting from worrying to problem solving
Mental reframing

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12
Q

What does self-regulation look like at the emotional level?

A

Relaxing
Thinking before acting

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13
Q

Stress, sleep, and self-regulation are interconnected. What does this mean?

A

They all can influence one another

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14
Q

Stress, sleep, and self-regulation help us to manage stress which in turn fosters ________

A

resilience

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15
Q

What are 3 key brain regions/ structures that are important for the initiation and termination of stress?

A
  1. Adrenal gland (produces cortisol)
  2. Hypothalamus (controls release of hormones + links endocrine system to nervous system)
  3. Pituitary gland (role in growth + development and controls functioning of other endocrine glands)
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16
Q

What is an important part of the biological stress response system?

A

The HPA axis

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17
Q

Explain stress response of the HPA axis

A

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

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18
Q

What factors interact to produce a response to stress?

A

Thoughts, bodily sensations, feelings, and behaviours

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19
Q

Referring to the factors that interact to produce a response to stress, what would an unhelpful response look like?

A

Thought: I might do badly. What if I mess up?
Bodily sensation: Tense, poor sleep, tired
Feelings: Anxious
Behavior: Withdrawal, distraction

20
Q

Referring to the factors that interact to produce a response to stress, what would a helpful response look like?

A

Thought: How do I prepare for this?
Bodily sensation: Reasonably calm
Feelings: Mild anxiety, motivated
Behaviour: Make plans

21
Q

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?

A

BIPOC, LGBTQ2+, individuals with disabilities, refugees, and individuals from lower socioeconomic backgrounds

22
Q

Describe inter-individual differences in regard to stress response

A

Different levels of stress hormones

23
Q

Describe intra-individual differences in regard to stress response

A

Reaction to stress being influenced by factors such as diet, lifestyle, coping strategies

24
Q

Perfectionism and self-doubt are two ______ _______ for increased stress

A

risk factors

25
Q

Allostatic load

A

The cumulative burden of chronic stress

26
Q

What are signs and symptoms of chronic or overwhelming stress

A

Cognitive changes
- Difficulty concentrating
- Memory problems

Emotional changes
- Moodiness
- Hopelessness

Physical changes
- Muscle tension
- Stomach problems

Behavioral changes
- Changes in sleep
- Changes in eating

27
Q

The ________ is crucial to both the stress response system and sleep

A

hypothalamus

28
Q

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?

A

High arousal, hypothalamus releases CRH

29
Q

When asleep, the hypothalamus is in a state of _____ arousal

A

low

30
Q

What are the two basic types of sleep?

A
  1. Non rapid eye movement sleep (stages 1-3)
  2. Rapid eye movement (REM) sleep (stage 4)
31
Q

Briefly describe the 4 stages of sleep

A

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

32
Q

What is the importance of REM sleep?

A
  • Resets mental state
  • Dispels highly emotionally charged memories
33
Q

What group of people spend less time in stages 3 and 4 of sleep and thus wake up more frequently during the night?

A

Older people

34
Q

What two sleep stages can also be referred to as “deep sleep”

A

Stages 3 and 4

35
Q

What stage of sleep do you need to feel awake and refreshed the next day?

A

Stage 3

36
Q

What stage of sleep is characterized by the change from being awake to being asleep?

A

Stage 1

37
Q

What stage of sleep is important for resetting your mental stage and dispelling emotionally charged memories?

A

Stage 4

38
Q

What stage is a period of light sleep before you enter deeper sleep?

A

Stage 2

39
Q

What are some protective and preventative effects of good sleep?

A

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

40
Q

What is the biological component to self-regulation?

A

Circadian rhythms

41
Q

Like stress and sleep, a disrupted circadian rhythm can result in a variety of serious problems at the cognitive, emotional, physical, and behavioural level:

A

Cognitive changes
- Tired
- Attention problems
- Slower thinking

Emotional changes
- Lower mood
- Irritability

Physical changes
- Reduced energy
- Reduced immune system functioning

Behavioral changes
- Decreased productivity

42
Q

List some healthy strategies for coping with stress

A

Self-care
Mindfulness
Self-compassion
Talking to someone
Limiting avoidance
Problem solving
Taking breaks
Recognizing when more help is needed

43
Q

List some healthy strategies for sleep

A

Routine - consistent and relaxing bedtime routine
Environment - promotes sleep, avoiding bright lights
Consumption - avoiding alcohol, caffeine, exercise
Exercise - everyday
Mindfulness - clear mind

44
Q

List some healthy strategies for behavioural self-regulation

A

Daytime and bedtime routine
Avoiding shifted sleep
Avoiding disruptions to routine

45
Q

List some healthy strategies for emotional self-regulation

A

Mindfulness - regulate emotions
Cognitive skills - reframing
Healthy lifestyle - regular exercise

IDIS 199, Sci of Mental Health Midterm (4 decks)

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