Module 2: The Three S's - Stress, Sleep, and Self Regulation Flashcards
What are the 3 S’s
-sleep
-stress
-self-regulation
Types of beneficial stress
-exam stress
-financial stress
-social stress
Exam stress
-feeling stressed about not doing well or failing an exam can motivate you to spend more time studying
-when you are more confident and prepared, you are less likely to freeze in the exam and studying for the next exam may cause less emotional unease
Financial stress
-can motivate you to avoid over-spending so you have enough money to pay for important things
Social stress
-might motivate you to meet new friends and make new associations
Components of the inverted U theory
-low pressure
-optimal performance
-high pressure
Low pressure
-often results in boredom and weak performance
Optimal performance
-more pressure can improve performance up to a certain point by preparing us to cope effectively with a challenge
High pressure
-performance decreases
-high anxiety is associated with impaired performance and distress if effective coping mechanisms are not in place
Thinking about stress
-can influence your stress
-focusing on the negatives, overthinking and worry can exacerbate and prolong stress
2 different ways of responding to stress
-thinking
-action
Taking action about stress
-being proactive and tacking problems head on tends to be more helpful than avoiding them and putting them off
Flow state
-times where you were caught up in what you were doing and lost sense of self or lost track of time
Flow states
-very powerful for increasing happiness and well being to counteract worry and stress
What can build a flow state
-physical activity
-creative activities
-being in nature
What increases likeliness of a flow state
-intensely focus on the task and present moment
-only do one thing at a time
-remove distractions
-focus on process rather than outcome
-practice activity or skill so it becomes automatic
-challenge yourself
Good stress related to Covid-19 pandemic example
-feeling worried might make you more likely to follow health guidelines
-some may also reflect on how lucky you are in your normal life with freedom to connect and travel
Bad stress related to the Covid-19 pandemic example
-prolonged stress negatively influenced the well-being and mental health of many people
Coping during the Covid-19 pandemic
-set a schedule
-exercise regularly
-spend time with those in bubble
-connect with friends on social media
Sleep
-state of the mind and body characterized by altered or reduced consciousness
-good quality sleep is essential to your survival and plays a crucial role in both physical and mental health
Importance of sleep regarding brain functioning
-emotional regulation
-thinking (cognitive functioning)
-mental health
Self regulation
-refers to control over behaviour, thoughts, and emotion which can interact with eachother
Levels of self regulation
-behavioural level
-cognitive level
-emotional level
Behavioural level of self regulation
-involves setting a healthy rhythm to your day
-includes keeping a balanced routine including school/work, exercise, and mindfulness and self-care activities
Cognitive level of self regulation
-involves managing difficult, negative, or intrusive thoughts and worries
-includes spotting thoughts that impact your mood, checking too see if they are accurate and realistic, shifting from worry to problem solving and planning, and looking for positive interpretations
Emotional level of self regulation
-includes slowing yourself down, calming and relaxing when stressed or tense, pausing and thinking before acting, and acting in accordance with your values
Interconnection of the 3 S’s
-can all influence one another
-can significantly contribute to your ability to increase or decrease your resilience
Structures involved in stress
-adrenal gland
-hypothalamus
-pituitary gland
Adrenal gland role in stress
-produces hormones that help regulate a number of bodily functions
-specifically cortisol, a major hormonal mediator of the stress response
Hypothalamus role in stress
-controls the release of hormones from the pituitary gland and links the endocrine system to the nervous system
Pituitary gland
-plays a major role in the growth and development and controls the functioning of the other endocrine glands
-divided into 2 parts: anterior and posterior pituitary
The HPA axis steps
-1
-2
-3
-4
HPA axis step 1
-sudden onset of stressor triggers the release of corticotropin-releasing hormone from the hypothalamus
HPA axis step 2
-CRH stimulates the release of adrenocorticotropic hormone from the anterior pituitary
HPA axis step 3
-glucocorticoid hormone cortisol is secreted from the adrenal gland as the end product of the axis
-during acute stress this helps to deal with the problem such as heart rate increase, rush of energy etc to help you think clearly and quickly
HPA axis step 4
-once threat is assessed to be minimal and decide flight is not required, cortisol inhibits the loop through negative feedback
Psychological factors that influence stress
-thoughts
-behaviour
-feeling
-bodily sensations
Unhelpful thought responses to stress
-“i might do badly, what if i mess up?”
-“i am going to mess up my life”
Unhelpful body sensations responses to stress
-tense
-poor sleep
-tired
Unhelpful feelings responses to stress
-feelings
Unhelpful behaviour responses to stress
-withdrawl
-procrastination
-distraction
-less revision
Helpful thought responses to stress
-“how do I prepare for this, what is the first step I can take?”
-“I have done okay before in tests and exams”
Helpful bodily sensation responses to stress
-reasonably calm
-relaxed
-decent sleep
Helpful feelings response to stress
-mild anxiety
-motivated to do well