Stress & Hormones

Question 1

What are the consequences of stress on the adrenal system or HPA-axis?

Answer 1

Insomnia and exhaustion

Question 2

How does stress factor into insomnia?

Answer 2

Continual stress disrupts sleep. Sleep is a time when the body lowers cortisol production which allows the body to heal.

Question 3

What is Cirdadian rhythm?

Answer 3

The body’s biological clock with distinct wakefulness and sleep times. Hypothalamic cells regulate sleep, hunger, growth, hormone release, and body temperature.

Question 4

What is the main cue for the master clock of the body (Circadian clock)?

Answer 4

Light affects the pineal gland which will release melatonin at night (under low light conditions), and decreasing in the morning (under bright light/sunlight conditions).

Question 5

What are 6 ways to help clients get more restful sleep?

Answer 5

Establish regular bedtime, decrease electronic device usage before bed, no eating several hours before bed, creating a bedtime ritual, regular exercising in the day, avoid alcohol and caffeine.

Question 6

How does stress cause exhaustion?

Answer 6

Over time, the body cannot keep up with the constant stress response causing a reverse effect on cortisol, meaning it can remain low all the time or is higher at night/lower during the day.

Question 7

What is a testing tool clients can use to test their cortisol?

Answer 7

Diurnal cortisol test

Question 8

How can you support clients experiencing exhaustion?

Answer 8

Reminding clients that it is reversible, helping them manage stress, improving their quality of sleep and food, recommending meditation, restorative yoga, and a supportive network, reinforcing the importance of rest as a recovery tool

Question 9

What are the 4 kinds of stress?

Answer 9

Physical, Mental, Emotional, and Perceived

Question 10

How else can you help your clients in managing stress?

Answer 10

Shift their relationship to stress with mindset & relieve stress with lifestyle habits

Question 11

What are 4 coaching messages to help clients shift their relationship to stress?

Answer 11

Shame doesn’t work - Suffering isn’t necessary - Stress can be beneficial - Mindset awareness can make a big difference

Question 12

What are 6 stress-relief methods

Answer 12

Meditation, journaling, gentle yoga, social connection, reframe stressful situations, go on a “news fast”