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
“Love” hormone that promotes social bonding, trust, empathy?
Oxytocine
What is the stress-buffering hypothesis?
How does it relate social connection to health and longevity?
The stress-buffering model asserts that social support protects against or moderates the detri- mental effects of life stress on mental health, with buffering effects being greatest under high stress and when an individual perceives that support will be provided when needed
What is sense of purpose?
Intention to achieve a long-term goal that is both personally meaningful and makes a positive mark on the world
List at least 8 scientifically-proven benefits of practicing meditation
- Lower anxiety
- Lower depression
- Increased pain tolorence
- Increased memory
- Increased goal setting
- ## Increased mindefullness
Benifits of meditation (picture)
How can breath control impact cortisol secretion and potentially impact mental health?
-inhibit neural input from the HPA axis (the stress response, SNS)
-increase neural input from the vagus nervous system (the rest and digest, PNS)
In conjunction with other therapies (e.g. cognitive behavioural therapy) which of the three (exercise, yoga or meditation) appears to be most successful in improving anxiety and depression?
Exercise
Yoga appears to be effective on its own, or in conjunction with another therapy, in treating ….
Depression
Mindfulness-based meditation appears to be effective on its own, or in conjunction with another therapy, in treating… , and as an adjunctive therapy in treating ….
Depression, anxiety
