Stress And Anxiety Flashcards
What is stress?
How you react when you feel under pressure or threatened
When does stress usually occur?
In situations that you feel you can’t manage or control
How can stress be experienced?
(4)
Individually
As a group
As part of a community
As part of a society
What are the types of stress?
(2)
Acute stress
Chronic stress
What is acute stress?
Stress that happens shortly after an event and lasts for a short period of time, but it can be very upsetting
What is chronic stress?
Stress that lasts for a long period of time or keeps returning. It’s experience when you’re under lots of pressure all the time, e.g. health issues, financial issues, etc
Is stress considered a mental health problem?
No, but it can influence your mental health
What are feelings of stress?
(9)
Irritable, angry, impatient or wound up
Over-burdened or overwhelmed
Anxious, nervous, afraid
Racing thought and unable to switch off
Unable to enjoy yourself
Uninterested in life
Like you’ve lost your sense of humour
A sense of dread
Lonely or neglected
What are physical signs of stress?
(9)
Difficulty breathing
Sore eyes, blurred vision
Sleep disturbances
Muscle aches and headaches
Chest pain, heartburn, indigestion
Nausea
Fainting
Weight loss or gain
Rash or itchy skin
What are the impacts of stress?
(9)
Difficulty making decisions
Difficulty concentrating
Memory slower or more difficult
Snap at people
Bite your nails
Clench your jaw
Over or under eat
Smoke/drink more than usual
Withdraw from people
What are some causes of stress?
(8)
Pressure
Worry
Change
Lack of control over an outcome
Overwhelming responsibilies
Feeling “stuck”
Abuse or discrimination
Uncertainty
What are some stress management skills?
(7)
Recognise the signs and causes of stress in your life
There’s no one solution
Being prepared for stressful situations can make managing them easier
Knowing how to manage your wellbeing can speed up recovery
Resilience
Four A’s approach
Four R’s approach
What is the four A’s approach?
(4)
Avoid
Alter
Adapt
Accept
What is the four R’s approach?
(4)
Reject
Reframe
Relieve
Refresh
What are ways to manage stress?
(8)
Be kind to yourself
Find time to relax
Maintain hobbies and interests
Get outdoors
Take care of your physical health
Build your support network
Identify your triggers
Organise your time
What are the 2 types of locus of control?
Internal locus of control
External locus of control
What is internal locus of control?
Where you’re more likely to take personal responsibility for your actions
What is external locus of control?
Where you blame outside forces for your circumstances. You think that luck or chance brings you success/ lack of success
What are adaptive coping strategies?
(9)
Confronting problems directly
Making reasonably realistic assessments of problems
Recognising and changing unhealthy emotional reactions
Trying to prevent harmful effects on the body
Support
Relaxation
Problem solving
Humour
Physical activity
What are maladaptive coping mechanisms?
(5)
Escape- withdrawal from friends and family and become socially isolated
Unhealthy self-soothing, e.g. over eating/binge drinking/excessive use of the internet
Numbing- people are aware and seek out that activity, junk food/alcohol/drugs
Risk taking, e.g. gambling, unsafe sex, reckless driving
Self-harm
What does the Resilience Theory say?
(3)
It’s not the nature of the problem that’s the most important- it’s how we deal with it
Resillience helps us to survive, recover and thrive
Resilience can be made up of pillars- social competency, positive values, talents and interests, etc
What is burn-out?
A state of physical and emotional exhaustion
What can burn-out be due to?
Long term stress, physical or emotionally draining roles
What are signs of burn-out?
(9)
Feeling tired or drained most of the time
Feeling helpless, trapped and/or defeated
Feeling detached/alone in the world
Having a negative outlook
Self-doubt
Sleep issues
Difficulty concentrating
Procrastinating and taking longer to get things done
Feeling overwhelmed
What are the Schwartz rounds?
A structured forum for staff to regularly discuss the emotional and social aspects of working in healthcare
What does the Schwartz round do?
(2)
It helps us to understand the challenges and rewards which are essential to providing care
Staff who attend report feeling less stressed and isolated
What is anxiety?
A feeling of unease, such as worry or fear.it’s usually internal rather than linked to a situation
