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IDIS 199 > Module 2: The Three S's - Stress, Sleep, and Self Regulation > Flashcards

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

1
Q

What are the 3 S’s

A

-sleep
-stress
-self-regulation

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2
Q

Types of beneficial stress

A

-exam stress
-financial stress
-social stress

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3
Q

Exam stress

A

-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

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4
Q

Financial stress

A

-can motivate you to avoid over-spending so you have enough money to pay for important things

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5
Q

Social stress

A

-might motivate you to meet new friends and make new associations

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6
Q

Components of the inverted U theory

A

-low pressure
-optimal performance
-high pressure

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7
Q

Low pressure

A

-often results in boredom and weak performance

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8
Q

Optimal performance

A

-more pressure can improve performance up to a certain point by preparing us to cope effectively with a challenge

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9
Q

High pressure

A

-performance decreases
-high anxiety is associated with impaired performance and distress if effective coping mechanisms are not in place

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10
Q

Thinking about stress

A

-can influence your stress
-focusing on the negatives, overthinking and worry can exacerbate and prolong stress

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10
Q

2 different ways of responding to stress

A

-thinking
-action

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11
Q

Taking action about stress

A

-being proactive and tacking problems head on tends to be more helpful than avoiding them and putting them off

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12
Q

Flow state

A

-times where you were caught up in what you were doing and lost sense of self or lost track of time

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12
Q

Video

A
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13
Q

Video

A
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14
Q

Flow states

A

-very powerful for increasing happiness and well being to counteract worry and stress

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15
Q

What can build a flow state

A

-physical activity
-creative activities
-being in nature

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16
Q

What increases likeliness of a flow state

A

-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

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17
Q

Good stress related to Covid-19 pandemic example

A

-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

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18
Q

Bad stress related to the Covid-19 pandemic example

A

-prolonged stress negatively influenced the well-being and mental health of many people

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19
Q

Coping during the Covid-19 pandemic

A

-set a schedule
-exercise regularly
-spend time with those in bubble
-connect with friends on social media

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20
Q

Sleep

A

-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

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21
Q

Importance of sleep regarding brain functioning

A

-emotional regulation
-thinking (cognitive functioning)
-mental health

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22
Q

Video

A
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23
Q

Video

A
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24
Q

Self regulation

A

-refers to control over behaviour, thoughts, and emotion which can interact with eachother

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25
Q

Levels of self regulation

A

-behavioural level
-cognitive level
-emotional level

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26
Q

Behavioural level of self regulation

A

-involves setting a healthy rhythm to your day
-includes keeping a balanced routine including school/work, exercise, and mindfulness and self-care activities

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27
Q

Cognitive level of self regulation

A

-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

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28
Q

Emotional level of self regulation

A

-includes slowing yourself down, calming and relaxing when stressed or tense, pausing and thinking before acting, and acting in accordance with your values

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29
Q

Interconnection of the 3 S’s

A

-can all influence one another
-can significantly contribute to your ability to increase or decrease your resilience

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30
Q

Structures involved in stress

A

-adrenal gland
-hypothalamus
-pituitary gland

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31
Q

Adrenal gland role in stress

A

-produces hormones that help regulate a number of bodily functions
-specifically cortisol, a major hormonal mediator of the stress response

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32
Q

Hypothalamus role in stress

A

-controls the release of hormones from the pituitary gland and links the endocrine system to the nervous system

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33
Q

Pituitary gland

A

-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

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34
Q

The HPA axis steps

A

-1
-2
-3
-4

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35
Q

HPA axis step 1

A

-sudden onset of stressor triggers the release of corticotropin-releasing hormone from the hypothalamus

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36
Q

HPA axis step 2

A

-CRH stimulates the release of adrenocorticotropic hormone from the anterior pituitary

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37
Q

HPA axis step 3

A

-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

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38
Q

HPA axis step 4

A

-once threat is assessed to be minimal and decide flight is not required, cortisol inhibits the loop through negative feedback

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39
Q

Psychological factors that influence stress

A

-thoughts
-behaviour
-feeling
-bodily sensations

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40
Q

Unhelpful thought responses to stress

A

-“i might do badly, what if i mess up?”
-“i am going to mess up my life”

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41
Q

Unhelpful body sensations responses to stress

A

-tense
-poor sleep
-tired

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42
Q

Unhelpful feelings responses to stress

A

-feelings

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43
Q

Unhelpful behaviour responses to stress

A

-withdrawl
-procrastination
-distraction
-less revision

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44
Q

Helpful thought responses to stress

A

-“how do I prepare for this, what is the first step I can take?”
-“I have done okay before in tests and exams”

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45
Q

Helpful bodily sensation responses to stress

A

-reasonably calm
-relaxed
-decent sleep

46
Q

Helpful feelings response to stress

A

-mild anxiety
-motivated to do well

47
Q

Helpful behaviour responses to stress

A

-make plans
-regular revision schedule with breaks

48
Q

Social factors that increase stress

A

-early history of trauma or neglect
-feeling excluded or marginalized
-being discriminated against
-feeling trapped or hopeless
-poverty
-limited social support or isolation

49
Q

Social factors that reduce stress

A

-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

50
Q

Inter-individual factors

A

-refers to the differences between different people

51
Q

Intra-individual factors

A

-refers to the differences within a person at different times

52
Q

Hair example of inter-individual factors

A

-different people have different hair colours

53
Q

Hair example of intra-individual factors

A

-each persons hair is not the same each day, and may depend on type of products you use, hormones, and age etc

54
Q

Risk factors for stress

A

-perfectionism and self-criticism
-self doubt and imposter syndrome

55
Q

Perfectionism

A

-tendency to set unrealistically high expectations for yourself and for others
-involves unattainably high standards and leads to fear of failure etc

56
Q

Imposter syndrome

A

-when you compare yourself to other people and think you aren’t good enough or don’t belong

57
Q

Tools to tackle perfectionism and self doubt

A

-focus on strengths
-avoid comparisons
-mindfulness and self-compassion
-do things “good enough”
-challenge your beliefs
-growth mindset

58
Q

Equilibrium/allostasis

A

-process of responding to a challenge or stressor by triggering various biological and chemical processes to maintain balance

59
Q

Allostatic load

A

-the wear and tear on the body and brain that results from chronic or overwhelming stress

60
Q

Signs and symptoms of chronic stress

A

-cognitive changes
-emotional changes
-physical changes
-behavioural changes

61
Q

Chronic stress cognitive changes

A

-difficulty with concentration
-memory problems
-difficulty with problem solving
-constant worrying

62
Q

Chronic stress emotional changes

A

-moodiness
-mood swings
-irritability
-feeling sad
-cant relax

63
Q

Chronic stress physical changes

A

-muscle tension
-stomach problems
-change in appetite
-loss of sex drive
-problems with sleep

64
Q

Chronic stress behavioural changes

A

-changes in sleep
-changes in eating/hunger
-nervous habits
-reliance on substances such as alcohol

65
Q

How many stages of sleep are there

A

-4

66
Q

Stage 1 of sleep

A

-non-REM

67
Q

Stage 1 (non-REM) sleep

A

-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

68
Q

Stage 2 of sleep

A

-non-REM

69
Q

Stage 2 (non-REM) sleep

A

-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

70
Q

Stage 3 of sleep

A

-non-REM

71
Q

Stage 3 (non-REM) sleep

A

-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

72
Q

Stage 4 of sleep

A

-REM

73
Q

Stage 4 (REM) sleep

A

-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

74
Q

Cognitive benefits of sleep

A

-improved memory
-improved attention
-improved problem-solving

75
Q

Emotional benefits of sleep

A

-increased positive emotions
-decreased negative emotions

76
Q

Physical benefits of sleep

A

-keeping heart healthy
-lowering blood pressure
-aiding your immune system
-regulating hormones associated with food cravings
-coping with pain

77
Q

Behavioural benefits of sleep

A

-academic achievement and success
-lower emotional reactivity/sensitivity

78
Q

Circadian rhythms

A

-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

79
Q

Cognitive changes with disrupted circadian rhythm

A

-feeling fatigued
-problems with attention
-increased impulsivity
-slower thinking

80
Q

Emotional changes with disrupted circadian rhythm

A

-lower mood
-increased stress
-emotional reactivity
-irritability

81
Q

Physical changes with disrupted circadian rhythm

A

-reduced energy
-changes in metabolism
-difficulty maintaining healthy weight
-reduced immune function
-increased risk for variety of illnesses

82
Q

Behavioural changes with disrupted circadian rhythm

A

-decreased productivity
-difficulty falling asleep/waking up
-difficulty maintaining balanced routine

83
Q

Healthy strategies for coping with stress

A

-self-care
-practice mindfulness
-self compassion
-talk to someone
-limit avoidance
-concrete problem solving
-take a break
-recognize when you need more help

84
Q

Self care

A

-refers to any activity that takes care of your personal needs and well being

85
Q

Examples of self care

A

-reading
-going for a walk
-listening to music
-creating art

86
Q

Practice mindfulness

A

-being present through awareness of immediate environment both outside and inside

87
Q

Self compassion

A

-being kind, supportive and encouraging to yourself

88
Q

Talk to someone

A

-share your problems and feelings with a family member, friend, or partner

89
Q

How to initiate a conversation about sharing your stress

A

-the process talk
-identification of a specific problem
-suggestions for ways they can help

90
Q

The process talk

A

-tell a person you trust that you want to talk about your problems and how you would like the conversation to go

91
Q

Identification of a specific problem

A

-provide real life examples of your problems

92
Q

Suggestions for ways they can help

A

-telling people what you are looking for from the conversation
-make this easier by detailing what you want
-help, therapy, venting? etc.

93
Q

Limit avoidance

A

-accept your emotional state during stressful or negative situations instead of avoiding your feelings

94
Q

Concrete problem solving

A

-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

95
Q

Questions to promote concrete problem solving

A

-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

96
Q

Take a break

A

-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

97
Q

Recognize when you need more help

A

-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

98
Q

Healthy strategies for sleep

A

-routine
-environment
-consumption
-exercise
-mindfulness
-support
-reduce worry

99
Q

Routine to help sleep

A

-go to bed and wake up at the same time every day
-incorporate activities you find relaxing into your daily routine

100
Q

Environment that promotes sleep

A

-try to avoid bright lights and loud sounds
-make bed comfy
-keep room at comfy temp

101
Q

Consumption before bed

A

-avoid exercise, caffeine, nicotine, alcohol and recreational drugs before bed

102
Q

Daily exercise effect on sleep

A

-aim to be physically active and avoid prolonged times of inactivity

103
Q

Mindfulness before bed

A

-create a mental space to facilitate sleep
-meditate and think about what you are thankful for

104
Q

Seek additional support for sleep

A

-pharmacological interventions (medication)
-non-pharmacological interventions (cognitive behaviour therapy)

105
Q

Reduce worry before bed

A

-set a specific time earlier in the day to write down all your worries instead of thinking about them before bed

106
Q

Healthy strategies for behavioural self-regulation

A

-daytime/bedtime routine
-avoid shifted sleep
-avoid disruptions

107
Q

Daytime/bedtime routine

A

-waking up and going to sleep around the same time every day
-eating meals around the same time etc

108
Q

Avoid shifted sleep

A

-avoid working differing night/day shifts
-this can cause an increased risk of health problems

109
Q

Avoid disruptions

A

-avoid falling into a pattern of frequently staying up all night to study or party

110
Q

Healthy strategies for emotional self-regulation

A

-practicing mindfulness
-cognitive skills
-maintaining a healthy lifestyle

111
Q

Practicing mindfulness

A

-involves being present without judgement and can be used to help regulate emotions

112
Q

Cognitive skills

A

-be nice to yourself
-be versatile
-be understanding
-be a good communicator

113
Q

Maintaining a healthy lifestyle

A

-exercise
-healthy study-life balance
-avoid improper alcohol and drug use
-eat healthy

IDIS 199 (3 decks)

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