Stress

Question 1

Define stress.

Answer 1

the disruption of the body’s homeostasis or a state of disharmony in response to a real or perceived threat or challenge

Question 2

What do you call positive stress?

Answer 2

• eustress

- improved performance and productivity

Question 3

What do you call negative stress?

Answer 3

• distress

- decreased performance and negative health consequences

Question 4

Describe acute stress.

Answer 4

• what is experienced at the time of the stressor
• response is activated and returned to homeostasis once stress is removed
• acute episodic stress: regular occurrence with negative impacts to health

Question 5

Describe chronic stress.

Answer 5

• constant or multiple stressors present

- ie. money, work, economy, relationships, family, responsibilities, death of a loved one

Question 6

How do people react psychologically to stress?

Answer 6

• depends on familiarity and perception
• level of control
• coping strategies

Question 7

Describe the physiological response to stress.

Answer 7

• fight or flight system is activated (ANS: hormones epinephrine and norepinephrine)
• HR increases
• BP increases
• sweat rate increases
• energy production increases (more glucose available, more ATP made)
• body’s natural pain killer is produced
• immune system becomes impaired (cortisol production impairs immune function)

Question 8

Describe 8 disease manifestations/symptoms.

Answer 8

• headaches
• sleep disturbance
• fatigue
• upset stomach
• frequent colds
• cardiovascular disease
• depression
• neck and back pain

Question 9

Name 3 behavioural responses to stress.

Answer 9

• lack of concentration
• anxiety
• irritability or short tempered

Question 10

Give 6 ways we can manage stress.

Answer 10

• identify stressors
• get adequate rest
• develop a time management plan
• develop a healthy eating plan
• mobilize a support network
• exercise

Question 11

Give 7 ways we can manage exam stress.

Answer 11

• delegate tasks (group work)
• say no
• plan ahead
• get it done & start early
• eliminate distraction
• plan breaks
• reward yourself

Question 12

Describe how we can manage stress with exercise.

Answer 12

• 20-30 mins of aerobic exercise = effects for several hours
• mind-body exercise (yoga, tai chi)
• limited research on the effects of resistance exercise
• positive effects of exercise thought to be due to hormones and neurotransmitters (dopamine, serotonin)

Question 13

What does research say about stress with students and exams?

Answer 13

• college-aged women
• biggest stressor = studying
• exercise had the biggest impact or calming effect

Question 14

Give 5 exercise recommendations to those who are stressed.

Answer 14

• 150 mins moderate
• 75 mins vigorous
• take breaks (during studying, 10-15 min sessions)
• tai chi (60-90 mins, 2-3 days/week, improves feelings of well being)
• group exercise training may provide additional benefits