Stress Management Flashcards
Define stress
the nonspecific response of the human organism to any demand that is placed on it
define stressor
stress causing event (the problem)
define eustress
type of stress that improves health and performance
define distress
unpleasant or harmful stress that could lead to deterioration of health and performance
General adaptation syndrome
adaptation: attempt to cope with stress
homeostasis: disrupted by stress
alarm to resistance to exhaustion
physiological stress responses:
release of more fatty acids and cholesterol into the blood stream increased BP localized swelling increase blood glucose levels increased stomach acid increased metabolism decreased protein synthesis
chronic diseases linked to stress
high BP hypertension heart disease hormonal imbalances sleep disorders certain caners (exhaustion portion of general adaptive system)
types of stress personalities
type A: highly motivated, time conscious, driven, impatient and sometimes hostile, heightened stress response, increased risk of disease
type B: easy going, nonaggressive and patient, weak stress response, low risk of disease
type C: confident, highly motivated, competitive, but able to maintain emotional control and channel ambition, low disease risk
Define mindfullness
paying attention intentionally to the present moment with acceptance in a non-judgmental way
Steps to cope with stress
recognize that a problem exists
identify/remove the major stressor
some cannot be removed
methods to reduce stress
what are some methods to reduce stress
Relaxation techniques: biofeedback, progressive muscle relaxation, breathing techniques, Visual imagery Autogenic training meditation yoga physical activity time management
benefits of physical activity with regards to stress management
decreased muscle tension metabolizes increasing catecholamine's a fatigued muscle is a relaxed one release of endorphins strengthens immune system lessened feelings of anxiety or anger alleviates insomnia build friendships develops discipline
How to use time management
find the time killers set long and short range goals identify and prioritize immediate goals use daily planner nightly audits
