Module 5: Mental health awareness Flashcards
Managing distress
Learning how to cope with negative or difficult emotional states; form of self-regulation
The “tipping” point
The point at which someone begins showing signs and symptoms of strain/burden of perceive stress
Diff for each individual
Stress diathesis model
A psychological theory that attempts to explain a disorder or behaviour as an interaction btwn a genetic predisposition (vulnerability) and a risk exposure event (stressor)
Components of stress diathesis model
- Stress
- Diathesis
Stress diathesis model: stress
Triggers several interconnected biological systems
Allostasis
The process by which the body adapts to changes; essential for maintaining balance in face of challenges
Stress diathesis model: diathesis
A concept of vulnerability, a person’s predisposition or vulnerability to a medical condition
What can a diathesis be?
Can be biological through genetic inheritance, a psychological vulnerability created by exposure to stressor early in life or a vulnerability created by the interaction btwn hereditary (genetic) and environmental factors (G x E)
Brain plasticity
The ability of the nervous system to change its activity in response to intrinsic or extrinsic stimuli by recognizing its structure, functions or connections
Stress and allostasis-induced brain plasticity
Stress can trigger allostasis-induced brain plasticity which suggests that stressful experiences can affect brain structure and function
Findings from publication “Stress and allostasis-induced brain plasticity” by McEwan and Gianaros
- The brain and regulation
- Stress
- Stress and health
- Brain structure
What is the brain central in?
Stress diathesis model; determines what are threatening/adverse and what are positive experiences/exposures
What does the brain regulate?
An individual’s physical, emotional, behavioural and cognitive response to stressors, events, experiences
Findings: stress
Stress must be balance and can lead to positive growth and adaptation (steeling effect)
Steeling effect
Refers to evidence of more resistance to later stress having successfully coped with a stress or challenge
Findings: stress and health
Too much stress, either chronic or acute overwhelming stress, takes a toll on the brain and body and is associated w poor mental and physical health outcomes
Findings: brain structure
When stressed, the brain changes its structure in an adaptive or maladaptive way ; the loss of resilience is a key feature of disorders related to stress (anxiety and depression)
The brain and perceived stress
The brain processes info from your internal (level of hydration, hormonal state) and external (work, family, friends) environment
Given your genetics and life experience, your brain reacts diff to the same stress and these factors determine your individual perceived level of stress
What does the brain control and coodinate?
Physiological, psychological and behavioural responses to perceived stress
Physiological, psychological and behavioural responses to perceived stress
Influencing metabolism, heart rate, anxiety levels, emotions, what you tell yourself and how you behave
How do the physiological responses result?
Signalling various systems including the HPA axis, the autonomic NS, the metabolic system, the gut and the immune system
Allostatic load
Wear and tear on the body and brain resulting from chronic dysregulation or overactivity/strain related to the process of allostasis (allostatic mediators)
Interventions that alleviate allostatic load
Healthy diet, regular cardiovascular exercise, social support, connectedness and good quality sleep
How GxE interactions appear to influence susceptibility to all experiences, good and bad
- Reduce risks
- Flourish
GxE: reduce risks
Your genetic makeup interacts w life experiences to determine resiliency and sensitivity to stress; developing healthy ways to cope with stress and adversity can reduce the risk of feeling overwhelmed and developing symptoms
GxE: flourish
Young people are at imp time in development where a healthy lifestyle together with accelerated brain development increases the likelihood of positive effects on well-being
Two most common mental health problems in Canada
Anxiety and depression
What gender is depression and anxiety more prevalent in?
Females
Signs and symptoms associated with anxiety
- Emotional
- Physical
- Behavioural
- Cognitive
Emotional signs and symptoms of anxiety
- Feeling on edge
- Feeling irritable
- Not fully enjoying things
Physical signs and symptoms of anxiety
- Restlessness
- Chest tightness
- Muscle tension
- Shortness of breath
- GI upset
- Headaches
- Sweaty palms
- Butterflies
- Changes in appetite
- Blushing/flushing
- Fatigue
- Repaid pressured speech
Behavioural signs and symptoms of anxiety
-Avoidance of feared situations (public speaking)
-Short temper and at times angry
-Difficulty sleeping
-Difficulty concentrating, distracted by worries, forgetfulness
Cognitive signs and symptoms of anxiety
- Apprehension
- Over-worry
- Distracted
Signs and symptoms associated with depression
- Emotional
- Physical
- Behavioural
- Cognitive
Emotional signs and symptoms of depression
- Feeling sad
- Non-reactive mood
- Feeling despair
- Loss of enjoyment
Physical signs and symptoms of depression
-Changes in sleep (sleeping a lot less or a lot more)
-Changes in appetite (eating a lot less or a lot more than usual)
-Feeling slowed down in your movements or agitated and restless
-Pain, headaches
Behavioural signs and symptoms of depression
-Withdrawing from family and friends
-Staying in more, missing work or university
Cognitive signs and symptoms of depression
-Feelings of guilt
-Suicidal thoughts
-Feelings of hopelessness
-Difficulty concentrating
-Dwelling on the negative
-Thinking over past bad memories and experiences
-Difficulty making decisions
-Negative thoughts