Stress mgmt

Question 1

definition: When a demand in one’s environment is perceived as exceeding one’s resources for coping (threat)

Answer 1

stress

Question 2

definition: Internal or external conditions that challenge the homeostasis

Answer 2

stressors

Question 3

What are the three phases of the stress response?

Answer 3

1. Alarm phase (enacting SNS)
2. Resistance phase (attempt to return to homeostasis)
3. Exhaustion phase (continued stress response leading to physical breakdown)

Question 4

What is the physiological stress response?

Answer 4

1. stressor
2. mind alerts the body
3. adrenal glands secrete catecholamine
4. activate Autonomic NS
5. HP, BP, mental alertness, and muscle tension increases
6. systems without priority shut down

Question 5

(true/false) Stress can be good.

Answer 5

true (can allow us to be stronger and more resilient)

Question 6

definition: Perception or cognitive involvement of conditions that pose a threat

Answer 6

physiological stressors

Question 7

examples of stressors: worries or fears, time urgency, self concept, anger, need to control anxiety

Answer 7

psychological stressors

Question 8

examples of stressors: relationships, sexism, racism

Answer 8

social stressors

Question 9

definition: stressors that elicit a physiological response without cognitive awareness (caffeine, nicotine, stimulant drugs, nutrition, overcrowding, noise, pollution)

Answer 9

biogenic stressors

Question 10

examples of stressors:
Taking notes
Studying for tests
Taking exams
Fast-paced lectures
Excessive homework
Boring classes

Answer 10

academic stressors

Question 11

What are physical responses to stress?

Answer 11

• Fat storage
• Salt retention
• BP elevation
• Loss of minerals
• Irregular heart rhythm
• Increase in triglycerides
• Suppression of sex hormones
• Increase in gastric acid

Question 12

What are s/s of chronic stress?

Answer 12

• decreased capacity to heal
• immune dysfunction
• high BP
• ulcers
• back pain
• reproduction problems
• depression
• migraines
• tension HA
• psoriasis
• panic attacks
• colitis
• gastritis
• cancer
• non-cardiac chest pain
• heart attacks
• dizziness
• RA

Question 13

What are maladaptive strategies for coping?

Answer 13

• ED
• smoking
• alcohol abuse
• sleeping disorders
• emotional outbursts
• violence and aggression

Question 14

What are adaptive strategies for coping?

Answer 14

• healthy nutrition
• adequate rest
• time mgmt
• positive attitude
• PA

Question 15

What are the most successful interventions for work-related stress?

Answer 15

Mindfulness***
Aerobic exercise
Bibliotherapy

Question 16

If you believe stress is harmful to your health, there is a ___% increase of mortality

Answer 16

43%

Question 17

(true/false) if you view stress as something that is not harmful to you, there is no increase of mortality

Answer 17

true

Question 18

(true/false) Embracing stress or your perception of stress can be more important/effective than even reducing stress through coping strategies

Answer 18

true

Question 19

What is key for positive stress management?

Answer 19

perception of stress