Module 2: The Three S's - Stress, Sleep and Self-Regulation Flashcards
Adaptive Stress
Stress can be harmful.
n the short-term, stress is often adaptive and helps keep you safe. Small doses of stress, commonly
referred to as eustress or “good” stress, are also important for being successful in day-to-day activities and building resilience so that you can cope better with challenging situations
Inverted U Theory
Graph that illustrates the relation between pressure and performance.
Low Pressure
Low pressure and/or stress often results in boredom and weak performance. As the pressure begins to
increase, you can see increased attention and interest.
Optimal Performance
More pressure or stress can improve performance up to a certain point by preparing us to cope
effectively with a challenge.
This point may be referred to as the Optimal Performance point.
High Pressure
However, when stress becomes too high performance ultimately decreases. High anxiety is associated with impaired performance and distress. If effective coping strategies are not in place, high stress can lead to a complete meltdown
Responding To Stress
Act - be pro-active and tackle problems head on
Think - The way you think can influence your stress. Focusing on the negatives, overthinking problems, and
worry can exacerbate and prolong stress, whilst keeping things in perspective and active problem- solving tend to reduce stress
Flow States
A flow state is a positive mental state where you are fully immersed in an activity. It’s characterized by intense focus, a loss of self-consciousness, and a sense of being in the moment
Flow states are more likely when you:
* Intensely focus on the task and the present moment
* Only do one thing at a time
* Remove distractions
* Focus on the process rather than the outcome
* Practise this activity or skill a lot so it becomes automatic
* Try something that is not too easy, not too hard, but that challenges yourself a little
* The activity has clear goals and immediate continuous feedback e.g., in tennis you know when you hit a good return; you can hear how your guitar sounds when you strum it
* You find the activity intrinsically rewarding – to learn, to connect, for fun, to be playful, out of curiosity, to grow rather than because it is a responsibility or obligation or task set by
someone else
The Three S’s: Sleep
Sleep is 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.
For example, sleep is involved in repairing cells in the body, especially in the heart and blood vessels.
Sleep is also very important for brain functions, such as emotional regulation and thinking (cognitive
functioning). There is a close and bidirectional relationship between sleep and your mental health.
Th Three S’s: Self Regulation
Self-regulation refers to the ability to control behaviour, thoughts, and emotions, which can influence and interact with each other.
Behavioural Level of Self Regulation
- Setting a healthy daily routine (e.g., school/work, exercise, mindfulness, socializing, hobbies).
- Ensuring good sleep hygiene.
- Maintaining balance and consistency for biological rhythms.
Cognitive Level of Self Regulation
- Managing negative thoughts and worries.
- Using cognitive strategies to reduce stress.
- Reframing negative thoughts, shifting from worry to problem-solving.
- Checking if thoughts are accurate, realistic, and balanced
Adrenal Gland
- An endocrine gland located above the kidney.
- Produces hormones that help regulate a number of bodily functions
- Produces cortisol, considered a major hormonal mediator of the stress response
Hypothalamus
- small portion of the brain
- Controls the release of hormones from the pituitary gland
- Links the endocrine system to the nervous system
Pituitary Gland
- Pea-sized gland attached to the base of the brain
- Major role in growth and development
- Controls the function of other endocrine glands
The pituitary gland is divided into two parts - the anterior and posterior pituitary
Hypothalamic-Pituitary-Adrenal (HPA) Axis
Step 1: sudden onset of stressor triggers the release of corticotropin-releasing hormone (CRH) from the hypothalamus
Step 2: CRH stimulate the release of adrenocorticotropic hormone (ACTH) from the anterior pituitary
Step 3: The glucocorticoid hormone cortisol is secreted from the adrenal gland at the end product. Helps you think clearly to fix problem
Step 4: Cortisol inhibits process through negative feedback
Psychological Factors that Influence Stress
stress is influenced by how your thoughts, bodily sensations, feelings, and behaviours all interact together
Unhelpful vs Helpful Psychological Responses
Unhelpful
- Thought - “i might do badly. I don’t feel ready”
- Bodily Sensation: tense, poor sleep, tired
- Feelings: Anxious, panicky
- Behaviour: Withdrawal, procrastination, distraction, less revision
Helpful
- Thought: “How do i prepare?”
- Bodily Sensation: Reasonably calm, relaxed, decent sleep
- Feelings: Mild anxiety, motivation to do well
- Behaviour: Make plans, regular revision schedule with breaks
Inter and Intra Individuals
Inter-individual - Refers to the difference between different people
Intra-individual - Refers to the differences within a person at different times
Differ in managing stress
Social Factors that Influence Stress
Social factors that increase or prolong stress include:
* Early history of trauma or neglect
* Feeling excluded or marginalized
* Being discriminated against
* Feeling trapped or hopeless (e.g. in a difficult relationship, deprived area; unemployment)
* Poverty
* Limited social support or isolation
Social factors that reduce stress include:
* 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
Risk Factors for Stress: Perfectionism and Self Doubt
Perfectionism:
the tendency to set unrealistically high expectations for yourself and/or others. Unattainably high standards, such that nothing but a perfect outcome is seen as
a failure, and leads to high levels of self-criticism, fear of failure, procrastination and
concerns about what others think about you
Self Doubt and Imposter Syndrome:
having feelings of insecurity or self-doubt, sometimes
called “imposter syndrome.” Imposter syndrome is when you compare yourself to other people and think you aren’t good enough or don’t belong
Tackling Perfectionism, Self Criticism and Self Doubt
- Focus on strengths
- Avoid Comparisons
- Mindfulness and self compassion
- Good enough
- Challenge beliefs
- Growth mindset
Allostatic Load
Allostatic load refers to the cumulative wear and tear on the body and brain that results from chronic stress. It’s the “cost” of constantly trying to maintain balance (homeostasis/equilibrium) when the body is repeatedly exposed to stressors. Physical and mental balance
Signs and Symptoms of Chronic Stress
Cognitive Changes
Difficulty with concentration, sustained attention, memory problems, difficulty with problem-solving, constant worrying
Emotional Changes
Moodiness, mood swings, irritability, feeling sad, hopeless or helpless, agitated, feeling anxious or tense, can’t relax or enjoy things fully
Physical Changes
Muscle tension, stomach/gastrointestinal problems (i.e. diarrhea, nausea), change in appetite, rapid
heart rate, high blood pressure, headaches, fatigue, loss of sex drive, problems with sleep
Behavioural Changes
Changes in sleep, changes in eating/hunger, social withdrawal, changes in productivity/performance,
nervous habits (e.g. nail biting, foot tapping, fidgeting), reliance on substances such as alcohol, drugs, caffeine, cigarettes
Stages of Sleep
Stage 1 (Non-REM):
- Light sleep, lasts a few minutes.
- Your heartbeat, breathing, and eye movements slow down.
- Muscles may twitch, and brainwaves begin to slow.
Stage 2 (Non-REM):
- Light sleep, important for memory and learning.
- Heartbeat and breathing slow even more, eye movements stop.
- Muscles relax, body temperature drops, and brain shows bursts of activity called “sleep spindles.”
Stage 3 (Non-REM):
- Deep sleep, crucial for growth, repair, and immune function.
- Heartbeat and breathing are at their slowest.
- Brainwaves slow significantly, and it’s hard to wake up.
Stage 4 (REM):
- Active sleep, important for emotional processing and memory storage.
- Rapid eye movements, heartbeat and breathing increase, resembling waking levels.
- Brainwaves look like you’re awake.
- Most dreaming happens here, and your body is temporarily paralyzed to prevent acting out dreams.
Benefits of Sleep
Cognitive benefits of sleep include:
* Improved memory
* Improved attention
* Improved problem-solving
Emotional Benefits
* Increased positive emotions (e.g. calmness, happiness, feeling confident)
* Decreased negative emotions (e.g. stress, anxiety, agitation, irritability)
Physical Benefits
* Keeping your heart healthy
* Lowering blood pressure
* Aiding your immune system
* Regulating hormones associated with food cravings
* Coping with pain
Behavioural Benefits
* Improved productivity
Circadian Rhythms
Definition: Natural, internal processes that regulate sleep-wake cycles and other physiological functions over a 24-hour period.
Key Functions:
Sleep-wake cycle
Hormone release (e.g., melatonin for sleep)
Body temperature regulation
Alertness and cognitive performance
Metabolism and digestion
Disturbance of Circadian Rhythm
Cognitive Changes
Feeling fatigued, problems with attention, increased impulsivity, and slower thinking
Emotional Changes
Lower mood and increased feelings of stress, emotional reactivity, and irritability
Physical Changes
Reduced energy, changes in metabolism, difficulty maintaining a healthy weight, reduced immune
functioning, and increased risk for a variety of illnesses and diseases
Behavioural Changes
Decreased productivity, difficulty falling asleep and/or waking up, and difficulty maintaining a balanced routine
Coping with Stress Strategies
Self Care
Talk to Someone: The process talk, identification of a specific problem, suggestion for ways they can help
Take a Break
Practice Mindfulness - aware of environment and internal emotions
Limit Avoidance
Recognize When you Need More Help
Self Compassion Concrete Problem: focus on the specific details of the issue
Strategies for Behavioural Self - Regulation
- Daytime/Bedtime Routine: Create a consistent and balanced routine. eat and sleep same time each day
- Avoid Shifted Sleep:
Avoid reversing night and day - Avoid frequent changes or disruptions in your routine
Strategies for Sleep
- Routine: Create a relaxing and consistent bedtime routine
- Environment: Create an environment that promotes sleep
- Consumption: Avoid intense exercise, caffeine, nicotine, alcohol, and recreational drugs before bed
- Mindfulness: Create a mental space to facilitate sleep
- Reduce Worry: To tackle
worries, set a specific time (e.g. 30 mins) aside to write down your worries - Seek additional support
