Stress Management and Burnout Prevention Flashcards
What is burnout?
Physical, emotional, psychological stress with repeated/daily exposure to daily stress. It can lead to mental and physical health distress
Humans are wired for …..:
events that have a negative outcome have a greater impact on us v.s. positive events how is this advantageous from an evolutionary perspective?
Dwelling
(repeating same thoughts) with self-criticism and self-blame is linked to: anxiety, depression, sleep disorders, OCD, phobias…
Ruminating
What are some effective strategies for reframing mindset?
- Learn About Thinking Patterns
- Notice Your Thoughts
- Challenge Your Thoughts
- Replace Your Thoughts With More Positive Thoughts
- Key to reframing mindset and mental health is self-compassion
What is Self-compassion and what are three keys to it?
Self-compassion: the process of turning compassion inwards
Three keys to self-compassion:
-Common humanity – we all have shared experience of failure, suffering
Self-kindness – we are perfectly imperfect, no blaming or criticizing
Mindfulness – acknowledge actions, emotions without attachment
What is introception?
“interoception” – your brain’s perception of your body’s state, transmitted from receptors on all your internal organs.
The physiologic, non-conscious changes that occur in the body in response to a stressful event are called… markers
Somatic
People who suffer depression may have … ability to feel body signals (such as an increase in heart rate), whereas those who suffer from anxiety may misinterpret their signals and …their sense of panic.
Reduced, catastrophise
How might the practice of exercise (e.g. playing sports, yoga) enhance interoception? (2 ways, one is physical, one is mental)
- strength training can particularly effectively reduce feelings of anxiety
- “After strength training, your body feels that it can cope, and so, on some level, you feel a bit more in control of life.”
What is biohacking?
Biohacking, also known as human augmentation or human enhancement, is do-it-yourself biology aimed at improving performance, health, and wellbeing through strategic interventions.
What are some categories/types of biohacking?
- Sleep
- Time in nature
- Moving your body
- Eating good food
- A sense of purpose
- Moderate wealth
What are the D.O.S.E happiness chemicals?
“Euphoric” chemical that reduces sensation of pain, and plays a central role in anxiety and depression?
Endorphin
“Reward” chemical that enhances motivation and learning?
Dopamine
“Mood stabilizing” chemical that influences happiness, self-esteem?
Serotonin
Benifits of meditation (picture)
