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He-ed 110 U Of A > Personal Stress Management > Flashcards

Personal Stress Management Flashcards

1
Q

Definition: Stress

A

A physical chemical or emotional factor that causes bodily or mental tension; an internal state of arousal or the physical state of the body in response to various demands.

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2
Q

Definition: stressors

A

Things that upset work site us
Tangible( Dealing with an angry friend)
Intangible( Emotions that arise when you are participating in an athletic competition)

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3
Q

Five categories of stressors

A

Acute time limited stressors
Brief stressors
Life changing events
Chronic stressors
Distant stressors

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4
Q

Five categories of stressors
Acute time-limited stressor

A

Anxiety provoking

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5
Q

Five categories Of stressors
Brief Stressors

A

Serious Challenges

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6
Q

Five categories Of stressors
Life changing events

A

Decision making

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7
Q

Five categories Of stressors
Chronic stressors

A

Ongoing demands

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8
Q

Five categories Of stressors
Distant stressors

A

Trauma triggers

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9
Q

Three types of stress

A

Eustress
Neustress
Distress

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10
Q

Definition: Eustress

A

Positive stress that challenges us to grow, adapt and find creative solutions.

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11
Q

Definition: Neustress

A

Neutral stress neither good nor bad
Expose to stress that has no impact on you

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12
Q

Definition: Distress

A

Negative effects of stress that can deplete or destroy life energy

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13
Q

Example: Eustress

A

Wedding high school reunion birth of a baby.

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14
Q

Example: Neustress

A

Natural disaster in another part of the world

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15
Q

Example: Distress

A

Death of the loved one problems with interpersonal relationships and bullying.

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16
Q

General adaptation syndrome (GAS)

A

Our bodies constantly strive to maintain homeostasis

Adaptive response the bodies attempt to restore homeostasis

GAS describes the body’s response to a stressor in three distinct phases

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17
Q

General Adaptation syndrome phases.

A

Stresser
Alarm
Resistance
Exhaustion
Return to homeostasis

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18
Q

Trauma stress response.

A

Fight flight freeze or fawn

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19
Q

Definition: Fight

A

Self preservation
Anger outburst
Demanding perfection for mothers
Controlling others
Narcissistic tendencies
Bullying

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20
Q

Definition: Flight

A

Obsessive or compulsive tendencies
Feeling of anxiety or panic
Workaholic
Can’t sit still can’t relax
Rushing around
Perfectionism
Over achiever

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21
Q

Definition: Freeze

A

Feeling unreal
Brain fog
Spaced out
Difficulty in making decisions
Difficulty taking action
Wants to hide from the world
Coach potato

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22
Q

Definition: Fawn

A

People pleaser
Loss of self
Code dependent relationships
Stay in violent relationships
Little or no boundaries
Easily exploited by others
Flattering others
Can’t speak up for themselves.

23
Q

Cognitive transitional model of stress and coping

A

Looks at relationships between stress and health
Stress results from imbalance between demands and resources

24
Q

Cognitive transitional model of stress and coping phases
Phase 1

A

A primary appraisal process will be trickered

25
Q

Cognitive transitional model of stress and coping phases
Phase 2

A

A secondary appraisal process will take over

26
Q

Cognitive transitional model of stress and coping phases
Phase 3

A

Copy response will be initiated

27
Q

Cognitive transitional model of stress and coping phases
Phase 4

A

Stress oak and will feedback into the cognitive appraisal stage if more needs to be done to resolve the situation

28
Q

Stress compute tributes to approximately how much of all major illnesses

A

80%

29
Q

Stressers cause the body to prepare for

A

Fight or flight

30
Q

Emotional response Stimulates autonomic nervous system(ANS)

A

Sympathetic nervous system (SNS) “speed things up”
Parasympathetic nervous system (PNS).” Slow things down”, restoring hemostasis.

31
Q

Compromised immune system could be a result of

A

Our bodies staying at a high level of stress for long.s of time

Denying our own feelings over a long. Of time

Prolonged stress

Traumatic stress

32
Q

How stress affects the body
The brain

A

Difficulty concentrating anxiety depression irritability,mood and mind fog

33
Q

How stress affects the body
Cardiovascular

A

Higher cholesterol high blood pressure,increase risk of heart attacks and strokes

34
Q

How stress affects the body
Joint and muscle

A

Increased inflammation tension aches and pains muscle tightness

35
Q

How stress affects the body
Immune system

A

Decrease Immune function
Lower immune defense
increase risk of becoming ill
Increase in recovery time

36
Q

How stress affects the body
Skin

A

Hair lost double brittle hair, brittle nails. Dry skin, acne delayed tissue repair.

37
Q

How stress affects the body
Gut

A

Nutrient absorption diarrhea constipation in digestion bloating pain and discomfort

38
Q

How stress affects the body
Reproductive system

A

Decrease hormone production decrease in libido
increase in PMS symptoms

39
Q

Six common defense mechanisms used to alleviate anxiety and eliminate comflict

A

Denial
Displacement
Rationalization
Projection
Reaction formation
Repression

40
Q

Defense Mechanism
Denial

A

The refusal to accept a painful reality

41
Q

Defense Mechanism
Displacement

A

The redirection of feeling from their true object to a more acceptable or safer substitution

42
Q

Defense Mechanism
Projection

A

The attribution of unacceptable feelings or impulses to someone else.

43
Q

Defense Mechanism
Rationalization

A

The substitution of acceptable reasons for the real motivation for your behavior

44
Q

Defense Mechanism
Reaction formation

A

Adopting attitudes and behavior that are the opposite of how you feel

45
Q

Defense Mechanism
Repression

A

Keeping threatening impulses fantasy Memories feelings or wishes from becoming conscious

46
Q

Six types of procrastinators

A

The cleaner
The panicker
The list maker
The napper
The side tracker
The social share

47
Q

6 Relaxation techniques

A

Breathing exercises
Bio feedback
Meditation or guided imagery
Mindfulness
Progressive relaxation
Visualization

48
Q

Sleep debt

A

Number of hours of sleep missed each night

49
Q

Circadian rhythm

A

Sleep wake cycle
when disrupted can cause physical and health problems

50
Q

Sleep
Non rem non rapid eye movement
Stage one

A

Light a stage of sleep lasting a few minutes

51
Q

Sleep
Non rem non rapid eye movement
Stage two

A

Deeper level of light sleep lasting 5-15 minutes

52
Q

Sleep
Non rem non rapid eye movement
Stage three and four

A

Deep sleep stages

53
Q

Sleep
REM
The fifth stage of sleep

A

Brain waves Similar to when we are awake

He-ed 110 U Of A (6 decks)

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