Personal Stress Management Flashcards
Definition: Stress
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.
Definition: stressors
Things that upset work site us
Tangible( Dealing with an angry friend)
Intangible( Emotions that arise when you are participating in an athletic competition)
Five categories of stressors
Acute time limited stressors
Brief stressors
Life changing events
Chronic stressors
Distant stressors
Five categories of stressors
Acute time-limited stressor
Anxiety provoking
Five categories Of stressors
Brief Stressors
Serious Challenges
Five categories Of stressors
Life changing events
Decision making
Five categories Of stressors
Chronic stressors
Ongoing demands
Five categories Of stressors
Distant stressors
Trauma triggers
Three types of stress
Eustress
Neustress
Distress
Definition: Eustress
Positive stress that challenges us to grow, adapt and find creative solutions.
Definition: Neustress
Neutral stress neither good nor bad
Expose to stress that has no impact on you
Definition: Distress
Negative effects of stress that can deplete or destroy life energy
Example: Eustress
Wedding high school reunion birth of a baby.
Example: Neustress
Natural disaster in another part of the world
Example: Distress
Death of the loved one problems with interpersonal relationships and bullying.
General adaptation syndrome (GAS)
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
General Adaptation syndrome phases.
Stresser
Alarm
Resistance
Exhaustion
Return to homeostasis
Trauma stress response.
Fight flight freeze or fawn
Definition: Fight
Self preservation
Anger outburst
Demanding perfection for mothers
Controlling others
Narcissistic tendencies
Bullying
Definition: Flight
Obsessive or compulsive tendencies
Feeling of anxiety or panic
Workaholic
Can’t sit still can’t relax
Rushing around
Perfectionism
Over achiever
Definition: Freeze
Feeling unreal
Brain fog
Spaced out
Difficulty in making decisions
Difficulty taking action
Wants to hide from the world
Coach potato
Definition: Fawn
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.
Cognitive transitional model of stress and coping
Looks at relationships between stress and health
Stress results from imbalance between demands and resources
Cognitive transitional model of stress and coping phases
Phase 1
A primary appraisal process will be trickered
Cognitive transitional model of stress and coping phases
Phase 2
A secondary appraisal process will take over
Cognitive transitional model of stress and coping phases
Phase 3
Copy response will be initiated
Cognitive transitional model of stress and coping phases
Phase 4
Stress oak and will feedback into the cognitive appraisal stage if more needs to be done to resolve the situation
Stress compute tributes to approximately how much of all major illnesses
80%
Stressers cause the body to prepare for
Fight or flight
Emotional response Stimulates autonomic nervous system(ANS)
Sympathetic nervous system (SNS) “speed things up”
Parasympathetic nervous system (PNS).” Slow things down”, restoring hemostasis.
Compromised immune system could be a result of
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
How stress affects the body
The brain
Difficulty concentrating anxiety depression irritability,mood and mind fog
How stress affects the body
Cardiovascular
Higher cholesterol high blood pressure,increase risk of heart attacks and strokes
How stress affects the body
Joint and muscle
Increased inflammation tension aches and pains muscle tightness
How stress affects the body
Immune system
Decrease Immune function
Lower immune defense
increase risk of becoming ill
Increase in recovery time
How stress affects the body
Skin
Hair lost double brittle hair, brittle nails. Dry skin, acne delayed tissue repair.
How stress affects the body
Gut
Nutrient absorption diarrhea constipation in digestion bloating pain and discomfort
How stress affects the body
Reproductive system
Decrease hormone production decrease in libido
increase in PMS symptoms
Six common defense mechanisms used to alleviate anxiety and eliminate comflict
Denial
Displacement
Rationalization
Projection
Reaction formation
Repression
Defense Mechanism
Denial
The refusal to accept a painful reality
Defense Mechanism
Displacement
The redirection of feeling from their true object to a more acceptable or safer substitution
Defense Mechanism
Projection
The attribution of unacceptable feelings or impulses to someone else.
Defense Mechanism
Rationalization
The substitution of acceptable reasons for the real motivation for your behavior
Defense Mechanism
Reaction formation
Adopting attitudes and behavior that are the opposite of how you feel
Defense Mechanism
Repression
Keeping threatening impulses fantasy Memories feelings or wishes from becoming conscious
Six types of procrastinators
The cleaner
The panicker
The list maker
The napper
The side tracker
The social share
6 Relaxation techniques
Breathing exercises
Bio feedback
Meditation or guided imagery
Mindfulness
Progressive relaxation
Visualization
Sleep debt
Number of hours of sleep missed each night
Circadian rhythm
Sleep wake cycle
when disrupted can cause physical and health problems
Sleep
Non rem non rapid eye movement
Stage one
Light a stage of sleep lasting a few minutes
Sleep
Non rem non rapid eye movement
Stage two
Deeper level of light sleep lasting 5-15 minutes
Sleep
Non rem non rapid eye movement
Stage three and four
Deep sleep stages
Sleep
REM
The fifth stage of sleep
Brain waves Similar to when we are awake
