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