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
Helpful behaviour responses to stress
-make plans
-regular revision schedule with breaks
Social factors that increase stress
-early history of trauma or neglect
-feeling excluded or marginalized
-being discriminated against
-feeling trapped or hopeless
-poverty
-limited social support or isolation
Social factors that reduce stress
-having a supportive social network
-having a strong social identity
-having a sense of agency
-feeling a sense of belonging
-feeling heard and listened to
-access to opportunities
Inter-individual factors
-refers to the differences between different people
Intra-individual factors
-refers to the differences within a person at different times
Hair example of inter-individual factors
-different people have different hair colours
Hair example of intra-individual factors
-each persons hair is not the same each day, and may depend on type of products you use, hormones, and age etc
Risk factors for stress
-perfectionism and self-criticism
-self doubt and imposter syndrome
Perfectionism
-tendency to set unrealistically high expectations for yourself and for others
-involves unattainably high standards and leads to fear of failure etc
Imposter syndrome
-when you compare yourself to other people and think you aren’t good enough or don’t belong
Tools to tackle perfectionism and self doubt
-focus on strengths
-avoid comparisons
-mindfulness and self-compassion
-do things “good enough”
-challenge your beliefs
-growth mindset
Equilibrium/allostasis
-process of responding to a challenge or stressor by triggering various biological and chemical processes to maintain balance
Allostatic load
-the wear and tear on the body and brain that results from chronic or overwhelming stress
Signs and symptoms of chronic stress
-cognitive changes
-emotional changes
-physical changes
-behavioural changes
Chronic stress cognitive changes
-difficulty with concentration
-memory problems
-difficulty with problem solving
-constant worrying
Chronic stress emotional changes
-moodiness
-mood swings
-irritability
-feeling sad
-cant relax
Chronic stress physical changes
-muscle tension
-stomach problems
-change in appetite
-loss of sex drive
-problems with sleep
Chronic stress behavioural changes
-changes in sleep
-changes in eating/hunger
-nervous habits
-reliance on substances such as alcohol
How many stages of sleep are there
-4
Stage 1 of sleep
-non-REM
Stage 1 (non-REM) sleep
-includes the change from being awake to being asleep
-relatively brief only lasting a few minutes
-slowing of heartbeat, breathing and eye movements
-relaxation of muscles
-brainwaves begin to slow
Stage 2 of sleep
-non-REM
Stage 2 (non-REM) sleep
-period of light sleep before you enter deeper sleep
-further slowing down of heart rate and breathing
-eye movements stop
-deeper muscle relaxation
-body temp drops
-brainwaves slow even more but show brief bursts of activity
Stage 3 of sleep
-non-REM
Stage 3 (non-REM) sleep
-involves type of sleep you need to feel awake and refreshed next day
-usually occurs in longer periods during first half of night
-further slowing down of heartbeat and breathing
-deeper muscle relaxation
-brainwaves slow even more
-may be difficult to wake you up
Stage 4 of sleep
-REM
Stage 4 (REM) sleep
-occurs after the 3 non-REM stages
-often around 90 minutes after you fall asleep
-rapid eye movements
-breathing, heartbeat, and blood pressure increase to be close to waking levels
-brain waves have mixed frequency and start to resemble brain waves when you are awake
-most dreaming occurs
-limbs become temporarily paralyzed to not move in dreams
Cognitive benefits of sleep
-improved memory
-improved attention
-improved problem-solving
Emotional benefits of sleep
-increased positive emotions
-decreased negative emotions
Physical benefits of sleep
-keeping heart healthy
-lowering blood pressure
-aiding your immune system
-regulating hormones associated with food cravings
-coping with pain
Behavioural benefits of sleep
-academic achievement and success
-lower emotional reactivity/sensitivity
Circadian rhythms
-naturally occuring process that forms your biological clock
-ensure that your body is optimized at the correct time of he day through sleep-wake cycle, energy levels, brainwave activity and others
Cognitive changes with disrupted circadian rhythm
-feeling fatigued
-problems with attention
-increased impulsivity
-slower thinking
Emotional changes with disrupted circadian rhythm
-lower mood
-increased stress
-emotional reactivity
-irritability
Physical changes with disrupted circadian rhythm
-reduced energy
-changes in metabolism
-difficulty maintaining healthy weight
-reduced immune function
-increased risk for variety of illnesses
Behavioural changes with disrupted circadian rhythm
-decreased productivity
-difficulty falling asleep/waking up
-difficulty maintaining balanced routine
Healthy strategies for coping with stress
-self-care
-practice mindfulness
-self compassion
-talk to someone
-limit avoidance
-concrete problem solving
-take a break
-recognize when you need more help
Self care
-refers to any activity that takes care of your personal needs and well being
Examples of self care
-reading
-going for a walk
-listening to music
-creating art
Practice mindfulness
-being present through awareness of immediate environment both outside and inside
Self compassion
-being kind, supportive and encouraging to yourself
Talk to someone
-share your problems and feelings with a family member, friend, or partner
How to initiate a conversation about sharing your stress
-the process talk
-identification of a specific problem
-suggestions for ways they can help
The process talk
-tell a person you trust that you want to talk about your problems and how you would like the conversation to go
Identification of a specific problem
-provide real life examples of your problems
Suggestions for ways they can help
-telling people what you are looking for from the conversation
-make this easier by detailing what you want
-help, therapy, venting? etc.
Limit avoidance
-accept your emotional state during stressful or negative situations instead of avoiding your feelings
Concrete problem solving
-think about if you are worrying about a real problem or a hypothetical one
-if it is real, focus on specific details and put it into perspective and make plans
Questions to promote concrete problem solving
-what is the problem
-how did it happen
-what is the first step I can take to tackle this
-how can I get started on moving forward
Take a break
-if you are feeling overwhelmed, it is okay to take a break from what you are doing and allow yourself some time to calm down
Recognize when you need more help
-if you feel so distressed that you are having a hard time completing your day-to-day activities or are experiencing other problems like suicidal thoughts it is important to tell someone and get help
Healthy strategies for sleep
-routine
-environment
-consumption
-exercise
-mindfulness
-support
-reduce worry
Routine to help sleep
-go to bed and wake up at the same time every day
-incorporate activities you find relaxing into your daily routine
Environment that promotes sleep
-try to avoid bright lights and loud sounds
-make bed comfy
-keep room at comfy temp
Consumption before bed
-avoid exercise, caffeine, nicotine, alcohol and recreational drugs before bed
Daily exercise effect on sleep
-aim to be physically active and avoid prolonged times of inactivity
Mindfulness before bed
-create a mental space to facilitate sleep
-meditate and think about what you are thankful for
Seek additional support for sleep
-pharmacological interventions (medication)
-non-pharmacological interventions (cognitive behaviour therapy)
Reduce worry before bed
-set a specific time earlier in the day to write down all your worries instead of thinking about them before bed
Healthy strategies for behavioural self-regulation
-daytime/bedtime routine
-avoid shifted sleep
-avoid disruptions
Daytime/bedtime routine
-waking up and going to sleep around the same time every day
-eating meals around the same time etc
Avoid shifted sleep
-avoid working differing night/day shifts
-this can cause an increased risk of health problems
Avoid disruptions
-avoid falling into a pattern of frequently staying up all night to study or party
Healthy strategies for emotional self-regulation
-practicing mindfulness
-cognitive skills
-maintaining a healthy lifestyle
Practicing mindfulness
-involves being present without judgement and can be used to help regulate emotions
Cognitive skills
-be nice to yourself
-be versatile
-be understanding
-be a good communicator
Maintaining a healthy lifestyle
-exercise
-healthy study-life balance
-avoid improper alcohol and drug use
-eat healthy
