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KINS 1103 > Stress and Stress Management > Flashcards

Stress and Stress Management Flashcards

1
Q

what is stress determined by?

A

determined by the balance between environment demands and an individual’s resources to meet demands

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2
Q

what is a stressor?

A

any physical or psychological event or condition that produces stress

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3
Q

what is a stress response?

A

physiological changes associated with stress

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4
Q

what is stress?

A

the collective physiological and emotional response to any stimulus that disturbs homeostasis

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5
Q

what are 3 types of stressors? give examples of each.

A
  1. environmental
    - climate, noise, pollution
  2. physiological
    - training, medication, injuries
  3. emotional
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6
Q

what are 3 categories of stress?

A
  1. acute: short term, single event
  2. episodic: series of events
  3. chronic: long term, always present
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7
Q

what is eustress?

A
  • good stress

- sharp, aware, alert

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8
Q

what is distress?

A
  • bad stress

- fatigued, slow, lack of focus

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9
Q

what is ambiguous distress?

A
  • problem cannot be defined
  • harder to come up with solutions
  • develop avoidance behaviours
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10
Q

who is Hans Selye?

A
  • first to discuss the link between stress and disease

- proposed the general adaptation syndrome

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11
Q

what are the 3 phases of the general adaption syndrome?

A
  1. alarm
    - flight or flight reaction
    - hormones released
  2. resistance
    - new homeostasis characterized by increased resistance to stress
    - improved ability to cope with stress
  3. exhaustion
    - if stress persists, life-threatening physiological exhaustion occurs
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12
Q

what are the 3 major responses to stress?

A
  1. physical/physiological response
  2. emotional response
  3. behavioural response
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13
Q

what is a physical/physiological response to stress?

A

fight or flight response

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14
Q

what is an emotional response to stress?

A

anxiety, depression and fear

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15
Q

what controls behavioral response to stress?

A

somatic nervous system; a branch of the peripheral nervous system that governs motor functions and sensory information

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16
Q

what is the autonomic nervous system?

A

branch of peripheral nervous system that controls basic body processes

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17
Q

what is the sympathetic division?

A

division of autonomic nervous system that reacts to danger/challenge by accelerating body processes

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18
Q

what is the parasympathetic division?

A

division of the autonomic nervous system that moderates excitatory effect of the sympathetic division

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19
Q

what is the endocrine system?

A
  • system of glands, tissues, and cells that secrete hormones into bloodstream
  • influences metabolism and body processes
20
Q

what are 4 key chemical messengers during the stress response?

A
  1. norepinephrine
  2. epinephrine
  3. cortisol
  4. endorphin
21
Q

what is norepinephrine?

A

a neurotransmitter released by sympathetic division to increase body functions

22
Q

what is epinephrine?

A

hormone secreted by inner core of adrenal gland

23
Q

what is cortisol?

A
  • steroid hormone secreted by outer layer of adrenal gland

- stimulates glucose release

24
Q

what is an endorphin?

A

brain secretions that have pain-inhibiting effects

25
Q

what are 3 effects of catecholamines?

A
  1. increased heart rate
  2. narrows blood vessels
  3. increases sweat production
26
Q

what is pheochromocytoma?

A
  • caused by prolonged catecholamine exposure
  • neuroendocrine tumor of medulla of adrenal glands
  • results in: hypertension, cardiac disease, vascular disease
27
Q

what occurs what the HPA axis is stimulated?

A
  • increased secretion of corticotrophin releasing hormone
  • increased levels of adrenocorticotropic hormone (ACTH)
  • increased production of cortisol
28
Q

what are 3 cortisol acute effects?

A
  1. respond to emotion
  2. raise blood sugar
  3. increase psychomotor activity
29
Q

what are 3 prolonged cortisol effects?

A
  1. increased appetite
  2. interferes with menstrual cycle
  3. irritability
30
Q

what are HPA imbalances responsible for?

A

responsible for neurobiology of mood disorders and functional illnesses

31
Q

what is the function of antidepressants?

A

regulate HPA axis functions

32
Q

what are 3 symptoms of allostatic load?

A
  1. headaches
  2. irritable bowel syndrome
  3. chronic fatigue/insomnia
33
Q

what are 2 symptoms are physical stress?

A
  1. appetite change

2. insomnia

34
Q

what are 2 symptoms of emotional stress?

A
  1. mood swings

2. crying spells

35
Q

what are 2 symptoms of mental stress?

A
  1. forgetfulness

2. poor concentration

36
Q

what are the 2 basic responses to problems?

A
  1. emotional response

2. cognitive response

37
Q

what is an emotional response to problems?

A
  • primary instinct, not thinking before speaking

- risk factor for cardiovascular disease

38
Q

what is a cognitive response to problems?

A
  • analyze, problem solve, gain control

- comes with experience/age

39
Q

what are 2 basic strategies for stress management?

A
  1. emotion-focused coping

2. problem-focused coping

40
Q

what are 3 emotion-focusing coping methods?

A
  1. relaxation techniques (yoga)
  2. positive self-talk
  3. laughter
41
Q

what are the 5 sleep stages?

A
  • stage 1: transition to sleep
  • stage 2: light sleep
  • stage 3 and 4: deep sleep
  • stage 5: REM sleep
42
Q

what occurs in the first stage of sleep?

A

transition to sleep

- occurs one per night for approx. 5 minutes

43
Q

what occurs in the second stage of sleep?

A

light sleep

  • plays a role in increasing alertness and critical for motor learning
  • half of our total sleep time
44
Q

what occurs in the third and fourth stage of sleep?

A

deep sleep

  • metabolism and cortisol decreases
  • growth-hormone released
  • important for rebuilding the body
45
Q

what occurs in the fifth stage of sleep? (8 points)

A

REM sleep

  • body temp falls
  • brain blood flow rises
  • neurons fire at highest rate
  • eyeballs dart from side to side
  • body is paralyzed
  • when vivid dreaming occurs
  • important for transferring short-term to long-term memory and creativity
  • 25% of total sleep

KINS 1103 (8 decks)

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