Module 2 - The Three S's (stress, sleep, self-reg)

Question 1

Define “resilience”

Answer 1

The ability to adjust, adapt, and recover from a stressor, threat, or adversity.

Question 2

Define “stress”

Answer 2

Refers to a state of emotional strain or unease, and is a normal response to the demanding situations or pressures experienced in day-to-day life.

Question 3

List examples of how stress may benefit an individual.

Answer 3

1. Exam stress can motivate you to spend more time studying.
2. Financial stress can motivate you to avoid over-spending + manage your finances.
3. Social stress may motivate you to meet new friends and make new associations.,

Question 4

T/F: The inverted U theory illustrates the relation between the level of stress one feels and how well they can get along with people.

Answer 4

False: pressure and performance curve

Question 5

Define “optimal performance”

Answer 5

Pressure or stress can improve performance up to a certain point by preparing us to cope effectively with a challenge.

Question 6

What are the two factors that can influence your response to stress?

Answer 6

Thinking: the way you think can influence your stress.

Action: Being proactive and tackling problems head-on tends to be more helpful than avoidance.

Question 7

Define “flow state”

Answer 7

When you are caught up in what you were doing and lost your sense of self/track of time.

Question 8

Flow states are more likely to be achieved when you:

Answer 8

• Intensely focus on a task in the pres
• Only do one thing at a time
• Remove distractions
• Focus on the process rather than the outcome
• Practice this activity or skill a lot so it becomes automatic
• Try something not so easy, not too hard, but slightly challenging

Question 9

What is “maladaptive stress”?

Answer 9

Stress that has shifted from helpful to harmful (ie. prolonged or of too great an intensity)

Question 10

Define “good quality sleep”

Answer 10

Typically falling asleep in 30min or less, sleeping through the night waking no more than once, and easily falling back to sleep within 20 min of disturbance.

Question 11

What are the different levels in self-regulation?

Answer 11

1. Behavioural level (healthy rhythm to your day)
2. Cognitive level (managing difficult thoughts and worries)
3. Emotional level (slowing self down, calming and relaxing self)

Question 12

List the three locations in the body important for the initiation/term. of stress

Answer 12

1. Adrenal gland (above kidney - releases cortisol)
2. Hypothalamus (small portion of brain - links endocrine system to nerv system)
3. Pituitary gland (pea-sized @ base of brain - controls functioning of other endocrine glands)

Question 13

What are the steps of the hypothalamic-pituitary-adrenal (HPA) axis?

Answer 13

1. Stressor triggers release of CRH from the hypothalamus
2. CRH stimulates release of ACTH from pituitary
3. Cortisol secreted from adrenal gland as end product
4. Once relaxation hits, cortisol inhibits release in a negative feedback loop

Question 14

What are the four psychological factors that influence stress?

Answer 14

1. Thoughts
2. Behaviour
3. Bodily sensations
4. Feelings

Question 15

What are some unhelpful responses to stress?

Answer 15

Thoughts: I might do badly.
Bodily sensation: tense, poor sleep
Feelings: Anxious, panicky
Behaviour: withdrawal

Question 16

What are some helpful bodily responses to stress?

Answer 16

Thoughts: How do I prepare for this?
Bodily sensation: calm, relaxed
Feelings: Mild anxiety, motivated
Behaviour: Make plans

Question 17

Define “inter-individual”

Answer 17

Refers to the differences between different people

Question 18

Define “intra-individual”

Answer 18

Refers to the differences in a person at different times

Question 19

What are two risk factors for increased stress?

Answer 19

1. Perfectionism & Self-criticism
2. Self-doubt & imposter syndrome

Question 20

Define “perfectionism & self-criticism”

Answer 20

Tendency to set unrealistically high expectations for yourself and/or others. Perfectionism involves unattainably high standards, such that nothing but perfect outcome is seen as a failure, which leads to high levels of self-criticism.

Question 21

Define “self-doubt & imposter syndrome”

Answer 21

Imposter syndrome = when you compare yourself to other people and think you aren’t good enough or don’t belong. Self-doubt is normal, the trick is not to let it build into self-criticism.

Question 22

Name three useful things you can do to tackle perfectionism.

Answer 22

• Focus on strengths
• Avoid comparisons
• Mindfulness and self-compassion
• Good enough
• Challenge your beliefs
• Growth mindset

Question 23

Define “allostatic load”

Answer 23

Your mental and physical equilibrium. Equilibrium/allostasis is the process of responding to a stressor by triggering various bio/chemical processes to maintain balance.

Question 24

List COGNITIVE, EMOTIONAL, PHYSICAL and BEHAVIOURAL changes that occur in response to overwhelming stress.

Answer 24

Cognitive: difficulty with concentration, memory probs, constant worrying

Emotional: Moodiness, irritability, feeling sad, agitation

Physical: muscle tension, change in appetite, rapid heart rate

Behavioural: changes in sleep, changes in eating/hunger, social withdrawal, changes in productivity

Question 25

What are the two basic types of sleep?

Answer 25

1. Non rapid eye moevement (NREM)
2. Rapid eye movement (REM)

Question 26

What are the four stages of sleep?

Answer 26

1. Stage 1 (NREM) - only several mins, from brain awake to sleep
2. Stage 2 (NREM) - period of light sleep before you enter deep sleep
3. Stage 3 (NREM) - occurs in longer periods during the first half of the night (further slow of heart rate, deeper muscle relax)
4. Stage 4 (REM) - ~90 mins after you fall asleep (rapid eye movements, breathing/heart rate/BP increase, limbs temp paralyzed so you don’t act out dreams)

Question 27

List COGNITIVE, EMOTIONAL, PHYSICAL, and BEHAVIOURAL benefits of sleep.

Answer 27

Cognitive: improved memory, improved attention, improved problem-solving

Physical: increased +ve emotions, decreased -ve emotions

Physical: keeping your heart healthy, lowering BP, aiding immune, regulating hormones, coping w/ pain

Behavioural: improved productivity

Question 28

What are “circadian rhythms”?

Answer 28

Circadian rhythms ensure your body is optimized at the correct time of the day through biological processes such as regulation of the sleep-wake cycle, E levels, brainwave activity, and others. Based on a 24h day.

Question 29

List the COGNITIVE, EMOTIONAL, PHYSICAL, BEHAVIOURAL changes that can occur when circadian rhythms are disrupted

Answer 29

Cognitive: feeling fatigued, problems with attention, increased impulsivity

Emotional: lower mood and increased feelings of stress, emotional reactivity

Physical: reduced E, changes in metabolism, difficulty maintaining weight

Behavioural: decreased productivity, difficulty falling asleep, difficulty maintaining a balanced routine

Question 30

List three healthy ways to help deal with stress

Answer 30

1. Self care
2. Talk to someone
3. Take a break
4. Practice mindfulness
5. Limit avoidance
6. Recognize when you need more help
7. Self compssion
8. Concrete problem-solving

Question 31

List three healthy strategies to increase the quality and duration of your sleep.

Answer 31

1. Create a relaxing/consistent bedtime routine
2. Create an environment that promotes sleep
3. Avoid intense exercise, caffeine, nicotine, alcohol, and rec drugs before bed.
4. Daily exercise
5. Create a mindful space to facilitate sleep.
6. Seek additional support
7. Reduce worry (ie. allocate time in the day to write down your worries so you don’t think of them before bed)