Stress Management

Question 1

2 systems control physiological response:

Answer 1

Nervous: Brain, spinal cord, nerves
Somatic nervous system
Autonomic nervous system

Endocrine: Glands, tissues, cells  hormones
Triggered by the sympathetic nervous system

Question 2

Somatic nervous system

Answer 2

Conscious

Question 3

Autonomic nervous system

Answer 3

unconscious
Parasympathetic: restore energy
Sympathetic: flight or fight, intense exertice

Question 4

Personality

Answer 4

Type A: Competitive, controlling, impatient, aggressive, hostile
Type B: Relaxed, contemplative, tolerant
Type C: Anger suppression, difficulty expressing emotions, hopelessness, despair
Type D: Distressed, feel (but don’t express) negative emotions, avoid social contact

Question 5

Hardiness

Answer 5

: Potential stressors are challenges & opportunities for growth & learning (vs. burdens)

Question 6

Resilience

Answer 6

Associated with social & academic success in at-risk populations
Non-reactive resilience
Homeostatic resilience
Positive growth resilience
Difficult to change basic personality traits

Question 7

Canadian stats

Answer 7

> 75% of Canadians report feeling very stressed at least once/month
43% of Canadians report feeling very stressed a few times/week
Serious effects on health
Medical costs = $billions

Question 8

Watch dr mike video

Answer 8

https://www.youtube.com/watch?v=I6402QJp52M

Question 9

Stress vs. Health/Disease: 3 Theories

Answer 9

1. General Adaptation Syndrome (GAS)
2. Allostatic Load
3. Psychoneuroimmunology (PNI)

Question 10

1. General Adaptation Syndrome (GAS)

Answer 10

Universal & predictable response to all stressors
3 stages:
Alarm: Fight-or-flight, lower resistance to injury/dx
Resistance: Body develops new level of homeostasis
Exhaustion: Energy expended in 1st 2 stages

Question 11

2. Allostatic Load

Answer 11

Long-term wear-&-tear of the stress response
Over-exposure to stress hormones (e.g. cortisol) = Health problems, rather than “exhaustion”
Dependent on genetics, life experiences, emotional & behavioural responses
If load > ability to cope, more likely to get sick
High load  Heart disease, hypertension, obesity, reduced brain & immune function

Question 12

3. Psychoneuroimmunology (PNI)

Answer 12

Interaction: Nervous vs. Endocrine vs. Immune system
Stress, via actions of Nervous + Endocrine system, impairs Immune system  Health
Immune system is flexible… But chronic stress when predisposed/experiencing Dx  Consequences
Prolonged cortisol secretion  Accelerated course of inflammatory Dx (e.g. Heart dx, Type 2 diabetes, MS)

Question 13

Sources of Stress

Answer 13

Major life changes: -ve & +ve
Daily hassles
University: Academic stress, interpersonal stress, time pressures, financial concerns, worries about future
Job-related – A worldwide epidemic (WHO)
Social – prejudice, discrimination, language
Environmental
Internal

Question 14

Managing Stress

Answer 14

Social Support
Communication
Exercise
Nutrition
Sleep: Most adults 7-9 hrs
Writing

Question 15

Time Management Strategies

Answer 15

Set priorities: Essential vs. Important vs. Trivial
Schedule according to your peak efficiency time
Set goals, write them down – SMART
Budget enough time, including buffer
Break things up into manageable chunks
Visualize goal achievement
Keep track of procrastination

Question 16

Stephen Covey’s Time Management Matrix

Answer 16

Notes

Question 17

Time Management Strategies

Answer 17

Get unpleasant things out of the way first
Consolidate tasks
Delegate, delegate, delegate!
Just say “No”
Take breaks – not a waste of time
Avoid personal time sinks
“Just do it”

Question 18

Cognitive Techniques

Answer 18

How to change unhealthy thought patterns, into thoughts that will help cope with stress?
Think & act constructively
Take control
Problem Solve
Modify expectations
Stay positive
Sense of humour
Focus on the important

Question 19

Relaxation Techniques

Answer 19

Progressive relaxation
Visualization (Imagery) = No-guilt daydreaming
Meditation: Stop the mental chatter
Deep breathing
Yoga, Tai Chi
Listening to music

Question 20

Counterproductive Coping Strategies?

Answer 20

Tobacco use

Use of Alcohol & other drugs

Unhealthy eating habits

75% of Canadians use TV, alcohol, cigarettes & comfort food to cope with stress & anxiety

Question 21

Three things on reducing stress in drmike vid

Answer 21

commitment - family, friends, faith, hobbies
Control - you cannot control everything, its how to adapt to change
change - adapting to change,
10% out of our control things happening
90% how we respond to the 10%