Stress Management

Question 1

Stress

Answer 1

When a demand in one’s environment is perceived as exceeding one’s resources for coping (threat)

Question 2

Stressors

Answer 2

internal or external conditions that challenge the homeostasis

Question 3

Stress is a ____________ reaction with a _______________ response within the body

Answer 3

chemical; physiological

Question 4

what are the 3 phases of a stress response?

Answer 4

alarm phase, resistance phase, and exhaustion phase

Question 5

alarm phase of stress response

Answer 5

enacting SNS

Question 6

Resistance phase of stress response

Answer 6

attempt to return to homeostatis

Question 7

Exhaustion phase of stress response

Answer 7

continued stress response leading to physical breakdown

Question 8

Physiological stress response

Answer 8

stressor present, mind alerts body, adrenal glands secrete catecholamine hormones, activate autonomic nervous system (prep for fight or flight), HR, BP, mental alertness, and muscle tension increase, and systems without priority shut down

Question 9

Stress can be __________

Answer 9

good

Question 10

Stress has allowed us to be a _________________ species (self-conservation)

Answer 10

stronger and more resilient

Question 11

Stressors: Routine stress related to the pressures of _____________; Stress brought about by a sudden change: _______ or __________, and Traumatic stress, which happens when you are in danger of _____________________

Answer 11

work, family, and other daily responsibilities; negative or positive; being seriously hurt or killed

Question 12

Psychosocial stressors

Answer 12

Perception or cognitive involvement of conditions that pose a threat

Question 13

Examples of psychological stressors

Answer 13

worries of fear (time urgency, self concept, anger, need for control, anxiety)

Question 14

Examples of social stressors

Answer 14

relationships, sexism, racism

Question 15

Biological stressors

Answer 15

elicit a physiological response without cognitive awareness (caffeine, nicotine, stimulant drugs, nutrition, overstimulation)

Question 16

academic stressors

Answer 16

taking notes, studying for tests, taking exams, fast-paced lectures, excessive homework, and boring classes

Question 17

Stress in the workplace causes:

Answer 17

burnout, acute and chronic health conditions, poor staff morale, reduced performance, and reduced productivity

Question 18

Physical responses to stress

Answer 18

fat storage, salt retention, BP elevation, resting HR elevation, loss of minerals, irregular heart rhythm, increase in triglycerides, suppression of sex hormones, increase in gastric acid

Question 19

Emotional responses to stress

Answer 19

anxiety, depression, irritability, frustration, anger, worrying, uncertainty, and lack of confidence

Question 20

Physical signs of stress

Answer 20

nail biting, TMJ issues, tight neck/shoulders/traps (elevated first rib)

Question 21

When we exceed our ability for adaptation over time, remaining in the exhaustion phase, ____________ can occur

Answer 21

chronic stress responses

Question 22

chronic stress responses

Answer 22

decreased capacity to heal, immune dysfunction, high blood pressure, ulcers, back pain, reproductive problems, and depression

Question 23

Chronic sympathetic activation manifestations

Answer 23

Migraine headaches, tension headaches, psoriasis, panic attacks, colitis, gastritis, cancer, noncardiac chest pain, heart attacks, dizzy spells, and rheumatoid arthritis

Question 24

Maladaptive coping strategies

Answer 24

Eating disorders (overeating or loss of appetite), smoking, alcohol abuse, sleeping disorders, emotional outbursts, and violence and aggression

Question 25

Adaptive coping strategies

Answer 25

regular exercise, healthy nutrition, adequate rest and sleep, annual physical exam, compliance with medical regimen, regular dental exams, yoga, mindfulness practice/meditation, relaxation techniques, imagery techniques, breathwork, social supports, religion or faith, time management, daily lunch away from work area, annual vacation for at least one week, and a mental health day

Question 26

Embracing stress or your perception of stress can be more important/effective than ___________________________

Answer 26

even reducing stress through coping strategies

Question 27

Perception of stress is key for _______________

Answer 27

positive outcomes

Question 28

Management of stress involves:

Answer 28

understanding the stress response, recognizing the stressors, shifting perception of stress, developing stress reduction skills (adaptive coping strategies), and regularly incorporating these into one’s lifestyle

Question 29

Psychological stress measure

Answer 29

9 item outcome tool that assesses state of feeling stressed and is valid and reliable in health care settings