Module 2 - The Three S's (stress, sleep, self-reg) Flashcards
Define “resilience”
The ability to adjust, adapt, and recover from a stressor, threat, or adversity.
Define “stress”
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.
List examples of how stress may benefit an individual.
- Exam stress can motivate you to spend more time studying.
- Financial stress can motivate you to avoid over-spending + manage your finances.
- Social stress may motivate you to meet new friends and make new associations.,
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.
False: pressure and performance curve
Define “optimal performance”
Pressure or stress can improve performance up to a certain point by preparing us to cope effectively with a challenge.
What are the two factors that can influence your response to stress?
Thinking: the way you think can influence your stress.
Action: Being proactive and tackling problems head-on tends to be more helpful than avoidance.
Define “flow state”
When you are caught up in what you were doing and lost your sense of self/track of time.
Flow states are more likely to be achieved when you:
- 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
What is “maladaptive stress”?
Stress that has shifted from helpful to harmful (ie. prolonged or of too great an intensity)
Define “good quality sleep”
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.
What are the different levels in self-regulation?
- Behavioural level (healthy rhythm to your day)
- Cognitive level (managing difficult thoughts and worries)
- Emotional level (slowing self down, calming and relaxing self)
List the three locations in the body important for the initiation/term. of stress
- Adrenal gland (above kidney - releases cortisol)
- Hypothalamus (small portion of brain - links endocrine system to nerv system)
- Pituitary gland (pea-sized @ base of brain - controls functioning of other endocrine glands)
What are the steps of the hypothalamic-pituitary-adrenal (HPA) axis?
- Stressor triggers release of CRH from the hypothalamus
- CRH stimulates release of ACTH from pituitary
- Cortisol secreted from adrenal gland as end product
- Once relaxation hits, cortisol inhibits release in a negative feedback loop
What are the four psychological factors that influence stress?
- Thoughts
- Behaviour
- Bodily sensations
- Feelings
What are some unhelpful responses to stress?
Thoughts: I might do badly.
Bodily sensation: tense, poor sleep
Feelings: Anxious, panicky
Behaviour: withdrawal
What are some helpful bodily responses to stress?
Thoughts: How do I prepare for this?
Bodily sensation: calm, relaxed
Feelings: Mild anxiety, motivated
Behaviour: Make plans
Define “inter-individual”
Refers to the differences between different people
Define “intra-individual”
Refers to the differences in a person at different times
What are two risk factors for increased stress?
- Perfectionism & Self-criticism
- Self-doubt & imposter syndrome
Define “perfectionism & self-criticism”
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.
Define “self-doubt & imposter syndrome”
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.
Name three useful things you can do to tackle perfectionism.
- Focus on strengths
- Avoid comparisons
- Mindfulness and self-compassion
- Good enough
- Challenge your beliefs
- Growth mindset
Define “allostatic load”
Your mental and physical equilibrium. Equilibrium/allostasis is the process of responding to a stressor by triggering various bio/chemical processes to maintain balance.
List COGNITIVE, EMOTIONAL, PHYSICAL and BEHAVIOURAL changes that occur in response to overwhelming stress.
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
What are the two basic types of sleep?
- Non rapid eye moevement (NREM)
- Rapid eye movement (REM)
What are the four stages of sleep?
- Stage 1 (NREM) - only several mins, from brain awake to sleep
- Stage 2 (NREM) - period of light sleep before you enter deep sleep
- Stage 3 (NREM) - occurs in longer periods during the first half of the night (further slow of heart rate, deeper muscle relax)
- 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)
List COGNITIVE, EMOTIONAL, PHYSICAL, and BEHAVIOURAL benefits of sleep.
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
What are “circadian rhythms”?
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.
List the COGNITIVE, EMOTIONAL, PHYSICAL, BEHAVIOURAL changes that can occur when circadian rhythms are disrupted
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
List three healthy ways to help deal with stress
- Self care
- Talk to someone
- Take a break
- Practice mindfulness
- Limit avoidance
- Recognize when you need more help
- Self compssion
- Concrete problem-solving
List three healthy strategies to increase the quality and duration of your sleep.
- Create a relaxing/consistent bedtime routine
- Create an environment that promotes sleep
- Avoid intense exercise, caffeine, nicotine, alcohol, and rec drugs before bed.
- Daily exercise
- Create a mindful space to facilitate sleep.
- Seek additional support
- Reduce worry (ie. allocate time in the day to write down your worries so you don’t think of them before bed)
