Stress and stress management

Question 1

what is stress?

Answer 1

stress is a reaction of the body and mind to external stimuli e.g. finance, exams, doctors appointment

Question 2

Autonomic nervous system (ANS)

Answer 2

regulates and balances the internal organs

made up of the sympathetic and the parasympathetic nervous systems

Question 3

sympathetic nervous system

Answer 3

prepares the body for stress-related activities

Question 4

parasympathetic nervous system

Answer 4

returns the body to day-to-day operations after the stressful event has passed

Question 5

Effects of SNS

Answer 5

when danger is felt, the adrenal glands secrete a hormone called cortisol

heart rate increases

stops non-essential body functions such as digestion and saliva
production

increases blood flow to muscles

heightens our responses to stress

Question 6

effects of PNS

Answer 6

lumar, cranial and sacral nerves

when stimulated the pns stimulates digestion and saliva production and reduces adrenaline production

Question 7

DR Hans Sayle 1936

Answer 7

General adaptation syndrome

Question 8

phases of the general adaptation syndrome model

Answer 8

alarm phase, resistance phase and exhaustion phase

Question 9

the alarm phase

Answer 9

the body rapidly mobilizes its resources to respond to the threat created by a stressor

the SNS is activated and the body rapidly produces adrenaline

the body enters the fight or flight phase

Question 10

resistance phase

Answer 10

the body adapts to its high state of arousal as it tries to cope with its stressor.

homeostasis begins restoring balance and a period of recovery for repair and renewal takes place

physical and mental problems can start when the resistance phase is repeated with little or no recovery time

-this can move us from the resistance phase to the exhaustion phase

Question 11

exhaustion phase

Answer 11

where the body’s resistance to stress collapses - which can be called distress

problems can occur when the resistance process is continually repeated

the body is given little or no recovery time and effects mental and physical health

Question 12

physical results of too much stress

Answer 12

agitation
anxious
sadness
headaches
low immune system
inability to relax
muscle tension

Question 13

warning signs of an overload of stress

Answer 13

emotional, behavioural, physical and physiological

Question 14

emotional signs of stress overload

Answer 14

sadness, overwhelmed, restless, sense of isolation, low self esteem

Question 15

behavioural signs of stress overload

Answer 15

changes in eating - over or under eating
may isolate yourself
pacing
new/increased used in drugs and alcohol.

Question 16

physical signs of stress overload

Answer 16

sweaty palms and face
irregular menstrual cycle
increase in heart rate and blood pressure
getting sick more than usual

Question 17

physiological signs of stress overload

Answer 17

memory problems
impaired concentration 
anxiety
unwanted thoughts
chronic worrying

Question 18

how can we deal with prolonged periods of stress

Answer 18

incorporate coping mechanisms- this gives the PNS time to respond and allows us to regain homeostasis

Question 19

how can we reduce stress levels in ourselves

Answer 19

get fresh air
meditation
ensure you are organised 
do not leave things to the last minute
time management 
take breaks

Question 20

unhealthy ways of coping with stress

Answer 20

smoking
drinking
drugs
overeating or undereating
procrastination 
withdrawing from everyone

Question 21

what is Autogenic relaxation?

Answer 21

something that comes from within you

this technique uses both visual imagery and body awareness to reduce stress.

you repeat words or suggestions in your mind that may help you relax and reduce muscle tension. imagine a peaceful setting and then focus on controlled, relaxing breathing, slowing your heart rate.

Question 22

progressive muscle relaxation

Answer 22

This technique focuses on slowly tensing and relaxing each muscle group.

in one method youstart by tensing and relaxing your toes and progressively working up to your neck and head for about 5 seconds and then relax for 30 seconds and repeat.

Question 23

visualisation relaxation

Answer 23

in this technique, you may form mental images to take a visual journey to a peaceful, calming place.

for example, imagining relaxing at the ocean and thinking about the sound of crashing waves and the warmth of the sun

another example is sitting in a quiet spot and concentrating on your breathing

Question 24

other methods of stress management

Answer 24

Hypnosis
counselling/talking
entertainment 
time out
(cinema, reading, party, dinners)
medication
support groups
Further training for work related/clinical issues
Support groups
Home helps /childcare/drivers etc.
Financial help

Question 25

how does physical exercise help manage stress?

Answer 25

Aids sleep
improves appetite
helps muscle tension
distraction stressors