self care :3

Question 1

ages from — to — the —- develops and its for:

Answer 1

• 15 to 25
• pre-frontal cortex developing
• executive control . planning , evaluating info from the amygdala

Question 2

amygdala dominant operates from —-

Answer 2

threat assessment stress hormones
( extra enough perhaps? :
- survival state aka brain stem aka am I safe, emotional state aka limbic system aka am I loved , executive state aka prefrontal lobes aka what can I learn from this )

Question 3

in sympathetic situation the stress symptoms are:

Answer 3

pupil dilates , fast heart bear , lungs increase oxygen intake , stomach contracts slow

Question 4

in parasymthatic system the stress symptoms include

Answer 4

• pupil constriction
• heart beat is slower
• lungs reduce o2 intake
• sromach contracts

Question 5

What are the hormones released in stress

Answer 5

1- dopamine: doing mode, reward
2- adrenaline and cortisol
3- oxytocin: being mode , bonding

Question 6

The stress comtimuum model contains:

Answer 6

1- ready , green ( optimal functioning , adaptive growth , wellness , everything is going well , under control , motivated fit calm having fun )
2- reacting ,yellow ( mild and transient distress or impairment , always goes away , low risk . the causes: any stressor as: feeling irritable/amnxious/down , low motivation ,hard time sleeping , muscle tension , not having fun , physical; changes )
3- injured , orange ( more sever and preqsistanr distress or impairment , leaves a scar , higher risk . The causes: life threat m loss , moral injury and wear/tear . Features: loss of control, panic, rage , depression , no longer feeling like normal self , excessive guilt and blame )
4- ill , red ( clinical mental disorder , unhealed stress injury causing life impairment types: ptsd/depression/anxiety/substance abuse . Features: symptoms persistent and worsen over tome , severe distress or social or occupational impairment

Question 7

essential stress first aid skills

Answer 7

1- recognise when a peer has a stress injury
2- act if u see something say something to them or trusted support
3- know at least 2 trusted resources you would offer to a per distress

Question 8

practice tool kit: body based :

Answer 8

• amygdala hug: nature,care,oxytocin
• activating the vague nerve parasymthatic system
• moving the body : yoga and Qi qong
• breathing techniques

Question 9

practicle tool kit: mind based

Answer 9

mindfulness , medication , 3 minutes breathing space

Question 10

Develop healthy digital working practices

Answer 10

Awareness
Schedule regular mindful breaks – step away from the computer and desk regularly: schedule these breaks and prioritise them
Three-minute breathing space – screen break, refreshes mind
Be intentional about what you pay attention to – what’s important now?
Pay attention to one thing at a time – phone, tablet, computer, text
Regular deep breath, grounding, FOFBOC

Question 11

for bio-psycho-social approach :
- all the things mentioned in self care related to sleep , food , excersise , and nutrition. this approach is related to the physical health genetic vulnerability and drug effect

Answer 11

biological approach

Question 12

This approach for bio-psycho-social approach is related to the peer rs , family , social media and social outlet , finances and as well as family cirumestance and rs

Answer 12

social approach

Question 13

This approach is related to copying m social skills , family rs , self esteem and mental health

Answer 13

psychological

Question 14

true or false:
the core aspect of professionalism is self compassion and compassion for others

Answer 14

true

Question 15

— is the realisation that other live deeply enriching and complex lives , lives as complex as our own

Answer 15

sonder