stress management Flashcards
Stimulus-based definition:
Stress is characterized as stimuli causing unpleasant reactions, focusing on demanding or threatening situations (e.g., an exam).
What is eustress? Give an example.
Eustress is positive stress that motivates and improves performance (e.g., students feeling motivated before an exam).
Response-based definition
Stress is a physiological response to environmental conditions, emphasizing bodily reactions to threats.
What is the difference between primary and secondary appraisal?
Primary appraisal: Judging the degree of harm or threat a stressor poses (e.g., viewing a breast lump as a threat or challenge).
Secondary appraisal: Evaluating coping options and their effectiveness (e.g., believing medical treatment can manage the lump)
How does Lazarus & Folkman (1984) define stress?
Stress is a process where an individual perceives and responds to events appraised as overwhelming or threatening to their well-being.
Key element: Appraisal (judgment) of stressors influences reactions.
Describe the Yerkes-Dodson curve (stress vs. performance).
Low stress: Low performance.
Moderate stress (eustress): Optimal performance.
High stress (distress): Performance declines.
What is Cannon’s fight-or-flight response?
A physiological reaction to perceived threats, involving:
Sympathetic nervous system activation.
Symptoms: Dilated pupils, increased heart rate, muscle tension, and rapid breathing.
What are the three stages of Selye’s General Adaptation Syndrome (GAS)?
Alarm reaction: Immediate physiological response (fight-or-flight).
Resistance: Body adapts to prolonged stress.
Exhaustion: Resources depleted, leading to illness or death.
List the types of stressors with examples.
Acute: Short-term (e.g., car accident).
Chronic: Long-term (e.g., caregiving).
Traumatic: Life-threatening (e.g., assault).
Daily hassles: Minor irritations (e.g., traffic).
How does stress impact the immune system?
Chronic stress weakens immunity by:
Reducing lymphocyte production.
Slowing wound healing (e.g., lower immune proteins in stressed individuals).
What are psychophysiological disorders? Provide examples.
Physical illnesses worsened by stress:
Cardiovascular: Hypertension.
Gastrointestinal: Irritable bowel syndrome.
Skin: Eczema.
How does stress affect telomeres and aging?
Stress shortens telomeres (DNA protective caps), accelerating aging.
Example: Caregivers of ill children had telomeres equivalent to 9–17 years older.
Compare problem-focused and emotion-focused coping.
Problem-focused: Actively addressing the stressor (e.g., studying harder after failing an exam).
Emotion-focused: Managing negative emotions (e.g., watching movies to distract from stress).
What is learned helplessness (Seligman)?
A belief of powerlessness after repeated uncontrollable stressors, leading to passivity (e.g., dogs not escaping shocks).
How does perceived control influence stress?
Higher perceived control reduces stress reactivity (e.g., widows felt less stress on days they felt more control).
Why is social support vital for stress management?
It reduces mortality risk (isolated individuals were 2.3–2.8x more likely to die in a 9-year study).
What is biofeedback?
A technique using electronic devices to monitor and gain voluntary control over involuntary bodily processes (e.g., heart rate).
Name two stress reduction techniques.
Exercise: Buffers stress effects and prevents telomere shortening.
Relaxation response: Involves mantra repetition and focused breathing.
