MODULE 2: The three S's- stress, sleep and self-regulation Flashcards
Stress
State of emotional strain or unease, and is a normal response to demanding situations experienced in day-to-day life
Where does stress come from?
Underlying biological mechanisms and hormones that activate the “fight-flight-fright response”
What physical changes are caused by stress?
Changes in HR, breathing, sweating and muscle tension; uptight, on edge, easily irritated
Adaptive stress
Small doses of stress are imp for being successful in day-to-day activities and building resilience so you can better cope with challenging situations
Examples of when stress may be beneficial
- exam stress
- financial stress
- social stress
Inverted U theory
Relation btwn pressure and performance
Inverted U theory- low pressure/stress
Boredom and weak performance; as pressure increases there is increased attention and interest
Inverted U theory- optimal performance
More pressure or stress can improve performance up to a certain point by preparing us to cope effectively w a challenge
Inverted U theory- high pressure
Stress too high, performance decreases; can lead to complete meltdown if no coping
Factors that can influence your responding to stress
- Thinking
- Action
Stress and thinking
-Focusing on negatives, overthinking problems, and worrying increases stress
-Keeping things in perspective and active problem solving can reduce stress
Action and stress
Being pro-active and tackling problems head-on is more helpful than avoiding them
Flow theory and absorption
Most people have times when they are totally immersed and absorbed in what they are doing where they perform optimally and feel relaxed and positive
- Ie. Dancing, physical activity, reading, music
Maladaptive stress
Stress that has shifted from helpful to harmful; can result in distress
Sleep
State of the mind and body characterized by altered or reduced consciousness
Good quality sleep
Falling asleep in 30min or less, sleeping through the night waking up no more than once and easily falling back asleep within 20 min of a disturbance
Importance of sleep
- role in physical and mental health
- repairing cells in body such as in heart and blood vessels
- brain functions such as emotional regulation and cognitive functioning
What does sleep have a bidirectional relationship with?
Mental health
Self regulation
Control over behaviour, thoughts, and emotions which interact w eachother
Self-regulation- behavioural level
Setting a healthy rhythm to your day, keeping a balanced routine that incorporates activities such as school/work and exercise etc. and good sleep hygiene
Self-regulation- cognitive level
Managing difficult, negative, or intrusive thoughts and worries and using cognitive strategies to manage stress
Cognitive strategies to manage stress
- spotting the intrusive thoughts that impact your mood, checking to see if they are realistic
- shifting from worry to problem solving
- looking for positive interpretations and mentally reframing
Self-regulation- emotional level
Slowing yourself down, calming and relaxing yourself, pausing and thinking before acting
Things in our control
- the schedule you set for yourself and the stress you subject yourself to
- how you cope and what emotional reactions you have
- benefits of a routine on sleep
Interconnectedness of the three S’s
Sleep, stress and self-regulation are interconnected determinants of your mental health that influence each other and increase resilience
Mechanisms underlying stress
- A simplified biology of the body’s stress response system
- Psychological contributors to stress
- Social contributors to stress
Fight or flight response
Acute stress response to fight off threat or flee a harmful situation OR in response to mental and emotional stress
Brain structures associated w stress
- Adrenal gland
- Hypothalamus
- Pituitary gland
Adrenal gland
Produces cortisol; a major hormonal mediator of the stress response
Hypothalamus
Controls release of hormones from the pituitary gland and links endocrine system to the nervous system
Pituitary gland
Major role in growth and development and controls the functioning of the other endocrine glands
The HPA axis step 1
Sudden onset of a stressor triggers the release of corticotropin-releasing hormone (CRH) from the hypothalamus
The HPA axis step 2
CRH stimulates the release of adrenocorticotropic hormone (ACTH) from the anterior pituitary
The HPA axis step 3
Cortisol is secreted from the adrenal gland as the end product
What does the HPA axis response do during acute stress?
Helps you deal with the problem
ie. You momentarily freeze, your heart rate may increase, feel a rush of energy and your muscles may tense
The HPA axis step 4
Cortisol inhibits the loop through negative feedback; cortisol stops more CRH from being released causing no more ACTH to be released which means no more cortisol will be released.