stress management

Question 1

define stressor

Answer 1

any stimulus that causes stress (body cannot distinguish between types and sources)

Question 2

types of stress (6)

Answer 2

1. external- noise/temp
2. internal- psychological (public speaking)
3. biological- substance/sex abuse
4. psychological- perfectionist attitude, OCD, need control
5. interpersonal- shyness, lonliness, social skills
6. environmental- noise, temp, air quality

Question 3

why is acute stress better than chronic stress?

Answer 3

acute stress- short time, over when the stress is completed
chronic stress- long time, can cause low grade systemic inflammation and can lead to more poor health outcomes (weight gain, lack of sleep quality…)

Question 4

what does perception have to do with stress (3)

Answer 4

1. stress is how you percieve & respond to it- desensitize yourself to stress
2. perception of stress is personal- how you frame & interpret the stressor
3. each of us have our own recovery zone

(ex) Alex Honnold free solo climber

Question 5

what part of the brain releases hormones to the nervous system to activate the sympathetic NS

Answer 5

amyglada

Question 6

what factors influence your stress tolerance (8)

Answer 6

1. attitude/outlook
2. life experience
3. genetic makeup
4. perception of control
5. support network
6. environment
7. allostatic load
8. tools/levers you have control over

Question 7

Define allostatic load

Answer 7

ability to adapt/cope with your stress (straw on the camels back). Dependant upon a variety of factors such as time, external demands and internal needs.

Question 8

define homeostasis

Answer 8

ability of an organism to change/stabilize internal environment despite changes to external environment

Question 9

how to manage your allostatic load

Answer 9

look to declutter your daily stress
(job demands, traffic, school work, phone calls/emails, household chores, relationships)

major life events:
marriage/divorce, death, pregnancy, finances, retirement, fired, sport events)

Question 10

what does dwelling on daily stressors after they’ve passed do to you

Answer 10

more likely to suffer from chronic health problems, and pain years later (arthritis, CVD…)

Question 11

How much parasympathetic NS activity (relaxing) should we get each day and how can we do it

Answer 11

30 mins
routines (take one task at a time/unplug), meditation, facilitate lymphatic drainage

Question 12

how to manage stress (5)

Answer 12

1. manage allostatic load (daily stressors)
2. pay attention/monitor your thoughts
3. Maintain balance between PNS & SNS
4. pay attention to exercise
5. meaningful relationships

Question 13

sleep quality to manage stress

Answer 13

-follow a routine
-avoid GI foods/alcohol 3-4 hours before sleep
-avoid high intensity exercise 3-4 hours before bed
-avoid caffiene 6-8 hours before bed

Question 14

define heart rate variability (HRV)

Answer 14

measurement of specific changes in time between succesive heart beats

Question 15

how can using HRV help with recovery

Answer 15

lower HRV= body is under stress
higher HRV= individual is healthy

Can use HRV to see if the person is under stress or not properly recovered

Question 16

define specific stress

Answer 16

due to training, practice/competition

Question 17

define non specific stress

Answer 17

due to lifestyle, emotional, family, social, financial, sleep, travel ect…

Question 18

what is General Adaptation Syndrome

Answer 18

too much stress for too long your body gets used to it and releases hormones in your body to keep it stable. This causes exhaustion and decreases your body to recover and increase chronic inflammation

Question 19

define will power

Answer 19

the “I will over I want” and completeing something

Question 20

why does will power matter

Answer 20

helps with success and over coming barriers

Question 21

what can be done to preserve will power

Answer 21

self awareness

Question 22

how does self awareness help preserve will power

Answer 22

1. helps us understand how we will react to situations
2. lets us recognize when we need will power
3. most decisions stem from habits/ impulse so awreness lets us avoid that when necessary

Question 23

what can diminish will power

Answer 23

distrations

Question 24

how can distractions hurt will power

Answer 24

getting distracted makes us choose things less aligned with our goals (distracted people chose chocolate over fruit when under stress)

Question 25

how to train your brain for will power

Answer 25

1. meditation- increases concentration of prefrontal cortex (responsible for willpower) & raises awareness
   It’s ok to be bad at meditation, just keep practicing

Question 26

how does stress effect will power

Answer 26

fight or flight. Good to use to see percieved threats to your goal. But will power is about planning for tomorrow so fight or flight response is a problem, as fight or flight is used to save you in the current moment