Stress Management. Flashcards
what is stress?
The feeling of feeling overwhelmed or unable to cope with mental or emotional pressure.
Stress can be more than an emotion it can be hardwired physical response
- Reaction of both mind and body to an external stimuli
What is the Autonomic Nervous System (ANS)
The ANS is a component of the Peripheral Nervous System (PNS), that regulates and balances internal organs in our body
What does the ANS do?
It is self-governing system that regulates involuntary physiological processes such as heart rate, blood pressure, respiration, digestion and sexual arousal.
What does the Autonomic Nervous System split into?
It is splits into two parts Sympathetic and Parasympathetic systems
What is the difference between the sympathetic and Parasympathetic system?
The sympathetic system preps the body for stress-related activities
Whereas the parasympathetic system is in control of returning the body to its normal state after stressful event has occurred
What does the sympathetic nervous system (SNS) do in relation to stress?
The SNS activates your body’s involuntary response to stressful or dangerous situations
It activates the flight or fight response, this consists of a range of hormonal changes and physiological processes that prepares an individual in a stressful or when faced with imminent danger
- Triggers acute stress response to prepare for “fight or flight”
What are the responses associated with the SNS (Fight or Flight) ?
- Increased Heart Rate
- Increased Cardiac Output
- Dilated pupils
- Dilation of bronchi
- Inhibits Salivation
- Inhibits Digestive activity
- Relaxes bladder
- Pale or flushed skin (increased blood flow to muscles and away from non-essential parts such as the periphery)
What does the Parasympathetic System (PSNS) do ?
Responsible for the bodies “REST & DIGESTION” Response
It balances the sympathetic system and promotes sleep and food digestion
It decreases the bodies arousal in order for it to recover into a resting state
THE ACTIVATION OF THE PSNS saves the bodies energy
How does the PNS reach a level of Relaxation?
- Slows the heart rate down
- Lowers blood pressure
- Constricts Pupils
- Constricts Bronchi
- Inhibition of adrenaline
- Stimulates digestive activity
- Stimulates gallbladder
- Stimulates Salivation
What GAS, and who developed it?
Dr. Hans Salye made the General Adaptation Syndrome (GAS), A three stage model that shows the alleged effects stress has on the body.
What are the three phases of the General Adaptation Syndrome (GAS, HANS SALYE)
- Alarm Phase: immediate response of the body to the perceived ‘stress’
i. e your body activates the sympathetic system, produces adrenaline and goes into fight or flight - Resistance phase: body adapts to the high state of arousal, deals/copes with the stress with rest and digest. Homeostasis restores the balance & and recovery/rest takes pace.
- Exhaustion phase: the body’s resistance to stress collapses entirely, causing DISTRESS.
- problems occur when resistance period occurs over & over again without anytime for recovery = BODY BURNS OUT EFFECTING MENTAL AND PHYSICAL HEALTH.
What are the physical presentation of too much stress
- Digestive issues
- Aches and pains
- Headaches
- Muscle tension
- Low immune system
- Moody, unhappy/sadness
- Feeling anxious and overwhelmed
- Feeling agitated
What are EMOTIONAL signs of stress?
- Feeling sad or depressed
- Feeling low self esteem
- Being in a constant state of restlessness
- Being irritable and impatient
- Sense of isolation
What are BEHAVIORAL signs of stress?
- Changes in sleeping habit
- Change in eating habits
- New or increased use of drugs or Alcohol
- Nail biting
- Pacing
What are PHYSICAL signs of stress?
- Irregular bowel movement
- Sweaty palms or face
- Irregular menstrual periods
- Getting sick more than usual
- Heartburn and indigestion
- Increased heart rate and blood pressure
