Stress and Adapation Flashcards
Stress
a condition where the human system responds to changes that disrupt its normal balance (homeostasis).
📌 Key Facts About Stress
✅ 1️⃣ Major Stressors in Society
Most stress comes from interpersonal relationships and performance demands, rather than actual physical threats.
✅ 2️⃣ Individual Responses Vary
How a person experiences and copes with stress differs from one individual to another.
✅ 3️⃣ Factors That Shape Stress Perception & Response
Culture – Some cultures value emotional expression, while others emphasize stoicism.
Family Influence – Upbringing shapes coping skills and emotional regulation.
Genetic Inheritance – Some individuals are more predisposed to anxiety or resilience.
Life Experiences – Past traumas or challenges influence future stress responses.
What are stressors, and how does adaptation help manage them?
📌 1️⃣ Definition of Stressors
✅ Anything perceived as challenging, threatening, or demanding.
✅ Can be internal (illness, emotions) or external (work, relationships, finances).
📌 2️⃣ Examples of Stressors
✅ Physical Stressors – Injury, illness, lack of sleep.
✅ Emotional Stressors – Grief, anxiety, relationship conflicts.
✅ Social Stressors – Work pressure, financial struggles, discrimination.
📌 3️⃣ What is Adaptation?
✅ Adaptation is the change that occurs in response to a stressor to restore balance (homeostasis).
✅ If a stressor is perceived as a threat, the body activates coping responses.
📌 4️⃣ Examples of Adaptation
✅ Healthy Adaptation – Practicing relaxation techniques, problem-solving, exercise.
✅ Unhealthy Adaptation – Avoidance, denial, substance abuse.
Local Adaptation System (LAS)
✅ A localized response that affects only one body part or system.
✅ Examples of LAS:
Reflex Pain Response – Automatic withdrawal from pain (e.g., pulling hand away from a hot stove).
Inflammatory Response – Body’s natural defense against injury or infection (e.g., swelling, redness, fever).
General Adaptation Syndrome (GAS) – Hans Selye’s Model
✅ A whole-body response to stress, involving biochemical and physiological changes.
📌 Three Stages of GAS:
✅ 1. Alarm Reaction (Fight-or-Flight Response)
Body recognizes the stressor → Activates the sympathetic nervous system.
Release of adrenaline, increased heart rate, and heightened alertness.
Stage of Resistance
Body attempts to adapt to the stressor.
If stress continues → Body remains on high alert (can lead to chronic stress).
Stage of Exhaustion
Prolonged stress depletes the body’s resources → Fatigue, illness, and burnout.
Example: Chronic work stress leading to high blood pressure, weakened immune system, or depression.
How does the body maintain homeostasis, and what happens when imbalance occurs due to stress?
📌 1️⃣ Homeostasis (Balance Achieved)
✅ The body’s ability to maintain internal stability despite external changes.
✅ Regulated by the nervous system, endocrine system, and immune system.
✅ Example: Body temperature stays at 98.6°F (37°C) regardless of the weather.
📌 2️⃣ Imbalance Occurs During a Stressful Event
❌ Stress disrupts homeostasis, causing physical, emotional, or mental strain.
✅ Example: Stress from an exam can lead to increased heart rate, sweaty palms, and trouble focusing.
📌 3️⃣ How the Body Restores Balance
✅ Physiologic Adaptation:
Activation of the General Adaptation Syndrome (GAS) (alarm → resistance → exhaustion).
Reflex pain and inflammatory responses in Local Adaptation System (LAS).
✅ Psychological Adaptation:
Using coping mechanisms to regulate emotional stress.
Seeking social support, mindfulness, or problem-solving.
Alarm Reaction stage
📌 1️⃣ Person Perceives Stressor
✅ The body recognizes a threat, and the nervous system is activated.
✅ Example: Seeing an oncoming car while crossing the street triggers an instant stress response.
📌 2️⃣ Defense Mechanisms Are Activated
✅ Fight-or-Flight Response – The body prepares to fight the stressor or escape.
✅ The sympathetic nervous system releases adrenaline and cortisol.
📌 3️⃣ Hormone Levels Rise
✅ Increased heart rate, blood pressure, and breathing rate to supply oxygen to muscles.
✅ Pupils dilate for better vision, and digestion slows down to conserve energy.
📌 4️⃣ Shock & Counter-Shock Phases
✅ Shock Phase – The body initially reacts with panic or vulnerability.
✅ Counter-Shock Phase – The body mobilizes energy reserves to fight the stressor.
Stages of Adaptation
1️⃣ Stage of Resistance (Adaptive Phase)
✅ The body attempts to adapt to the stressor.
✅ Vital signs, hormone levels, and energy production return to normal if stress is managed.
✅ Body regains homeostasis OR adaptive mechanisms begin to fail if stress persists.
✅ Example: A student under pressure during exams finds ways to manage stress (exercise, study plans) and adapts.
📌 2️⃣ Stage of Exhaustion (Burnout & Breakdown)
❌ If stress continues without resolution, the body’s resources become depleted.
❌ Physical and mental exhaustion occurs, increasing the risk of illness, anxiety, or depression.
❌ If prolonged, organ failure or chronic health issues may develop.
✅ Example: A nurse working excessive overtime without rest experiences burnout, high blood pressure, and fatigue.
What are the three stages of the General Adaptation Syndrome (GAS), and how does the body respond to stress?
📌 1️⃣ Alarm Reaction Stage (Fight-or-Flight Response)
✅ The body detects stress and activates defense mechanisms.
✅ Adrenaline and cortisol are released, increasing heart rate, blood pressure, and alertness.
✅ Shock & Counter-Shock Phases:
Shock Phase – Initial reaction (body feels weakened).
Counter-Shock Phase – The body prepares to fight or escape.
✅ Example: Feeling panicked before a big exam, followed by a burst of energy to study.
📌 2️⃣ Stage of Resistance (Adaptive Phase)
✅ The body tries to maintain homeostasis by resisting the stressor.
✅ Vital signs return to normal, but if stress continues, the body remains on high alert.
✅ Example: A nurse working long shifts adapts by drinking coffee, managing sleep, and staying focused.
📌 3️⃣ Stage of Exhaustion (Burnout & Breakdown)
❌ Prolonged stress depletes the body’s energy reserves.
❌ Immune system weakens, increasing risk of illness, mental fatigue, and organ failure.
✅ Example: A person under constant work stress develops high blood pressure, anxiety, or depression.
Four levels of anxiety
Anxiety=most common response to stress.
📌 1️⃣ Mild Anxiety (Normal & Adaptive)
✅ Heightened awareness and increased focus.
✅ Helps with problem-solving and motivation.
✅ Example: Feeling slightly nervous before a test, leading to better concentration and preparation.
📌 2️⃣ Moderate Anxiety (Reduced Focus)
✅ Decreased attention span, difficulty concentrating.
✅ Physical symptoms: Tension, restlessness, increased heart rate.
✅ Example: Struggling to listen during a meeting due to worry about an upcoming deadline.
📌 3️⃣ Severe Anxiety (Impaired Functioning)
❌ Difficulty focusing, poor decision-making, sense of dread.
❌ Physical symptoms: Sweating, rapid heartbeat, trembling.
✅ Example: Freezing up during an important exam or struggling to recall information due to overwhelming stress.
📌 4️⃣ Panic (Extreme Anxiety Attack)
❌ Loss of control, disorientation, inability to communicate effectively.
❌ Physical symptoms: Chest pain, dizziness, shortness of breath, sense of impending doom.
✅ Example: Experiencing a full-blown panic attack, feeling detached from reality, and unable to function normally.
three types of task-oriented reactions when stress exceeds a person’s ability to cope
📌 1️⃣ Attack Behavior
✅ Person confronts the stressor directly, possibly with aggression or problem-solving.
✅ May involve anger, frustration, or assertiveness.
✅ Example: A student who fails an exam blames the professor instead of reflecting on study habits.
📌 2️⃣ Withdrawal Behavior
❌ Avoidance of the stressor, refusing to face reality.
❌ May lead to social isolation, procrastination, or denial.
✅ Example: A person who loses their job avoids applying for new ones due to fear of failure.
📌 3️⃣ Compromise Behavior
✅ Finding a middle ground to cope with stress in a healthier way.
✅ Often involves problem-solving, adapting expectations, or seeking support.
✅ Example: A person struggling with work stress adjusts their schedule and seeks therapy instead of quitting.
psychological needs required to maintain homeostasis
📌 1️⃣ Love & Belonging Needs
✅ Feeling connected, valued, and supported in relationships.
✅ Includes family, friendships, romantic relationships, and community belonging.
✅ Example: A person experiencing loneliness or rejection may struggle with emotional well-being.
📌 2️⃣ Safety & Security Needs
✅ A sense of stability, predictability, and protection.
✅ Can be physical (having shelter, healthcare, financial security) or emotional (feeling safe in relationships and environments).
✅ Example: A person in an abusive relationship or financial crisis may experience chronic stress and anxiety.
📌 3️⃣ Self-Esteem Needs
✅ Having confidence, self-worth, and a sense of accomplishment.
✅ Comes from personal achievements, recognition, and feeling respected.
✅ Example: A person who loses their job may struggle with self-esteem, affecting psychological homeostasis.
healthy daily activities that promote physical and mental well-being
1️⃣ Exercise 🏃♂️🏋️♀️
✅ 30 to 45 minutes of physical activity 3 to 4 times per week.
✅ Improves cardiovascular health, mood, and stress levels.
✅ Check with a physician before starting a new fitness routine.
📌 2️⃣ Rest & Sleep 😴
✅ 7 to 9 hours of sleep per night is recommended.
✅ Restores energy, improves focus, and boosts immune function.
📌 3️⃣ Nutrition 🥗
✅ Eat nutrient-dense foods, practice portion control, and limit unhealthy fats.
✅ Reduce sugar, saturated fat, and alcohol to less than 15% of daily intake.
📌 4️⃣ Support Systems 👨👩👧👦
✅ Stay connected with family, friends, therapy, or community resources.
✅ Social support reduces stress and enhances emotional resilience.
📌 5️⃣ Stress Management Techniques 🧘♂️
✅ Relaxation techniques – Deep breathing, meditation, yoga.
✅ Mindfulness – Staying present and reducing overthinking.
✅ Guided imagery & anticipatory guidance – Using visualization to manage anxiety.
📌 6️⃣ Personal De-Stressing Activities 🎨🎶
✅ Examples: Listening to music, journaling, art, hobbies, spending time in nature.
Coping Mechanisms – Positive & Negative Responses to Stress
📌 1️⃣ Emotional Coping
✅ Crying, laughing, sleeping, or cursing – Natural emotional responses that help release stress.
📌 2️⃣ Physical Coping
✅ Exercise & physical activity – Helps reduce anxiety, tension, and boosts mood.
📌 3️⃣ Unhealthy Coping Mechanisms 🚫
❌ Smoking & drinking – Used to escape stress but can lead to long-term health problems.
❌ Lack of eye contact & withdrawal – Avoiding social interactions may indicate emotional distress.
📌 4️⃣ Social Coping
✅ Limiting relationships to those with similar values & interests – Can provide comfort but may restrict personal growth and problem-solving.
Compensation
✅ Emphasizing strengths to cover up weaknesses.
✅ Example: A student bad at sports focuses on excelling academically.
Denial
❌ Refusing to accept reality to avoid distress.
✅ Example: A patient diagnosed with cancer refuses to acknowledge the condition.
Displacement
✅ Redirecting emotions from the real source to a safer outlet.
✅ Example: A worker angry at their boss yells at their family instead.
Introjection
✅ Adopting beliefs or behaviors of others without questioning them.
✅ Example: A child adopts parents’ political beliefs without critical thinking.
Projection
✅ Attributing one’s own thoughts or feelings onto someone else.
✅ Example: A person who dislikes their coworker insists that the coworker hates them instead.
Rationalization
Justifying behaviors with logical but false excuses.
✅ Example: A student who fails a test blames the teacher instead of their lack of studying.
Reaction Formation
Behaving the opposite of one’s true feelings.
✅ Example: A person angry with a coworker is excessively kind to them instead.
Regression
✅ Reverting to childlike behaviors when stressed.
✅ Example: An adult throws a tantrum when they don’t get their way.
Repression
✅ Unconsciously blocking painful memories.
✅ Example: A person with a childhood trauma from swimming develops an unexplained fear of
