T3 Stress Management

Question 1

define stress

Answer 1

stress is your mind and body’s response or reaction to a real or imagined threat, event or change

Question 2

what are symptoms of stress

Answer 2

cognitive signs (memory, concentration); physical signs (change in breathing, increased heart rate, physical pain); emotional signs (crying, irritability, anger); behavioural signs (fidgeting, drinking, eating)

Question 3

what are the effects on chronic stress?

Answer 3

• leads to wear-and-tear on the body
• weakens immune system, reducing healing in chronic conditions
• is associated with heart disease, obesity, anxiety and depression
• reduces ability to cope with symptoms
• is associated with impaired learning and memory

Question 4

what are factors that impact stress?

Answer 4

duration, intensity, frequency, controllability, personality, health

Question 5

define stress management

Answer 5

the aim of stress management, then, is not to eliminate but to control it so an optimal level of arousal is present

Question 6

how to gather information regarding an individuals stress?

Answer 6

need to find out a person’s stressors: short term/immediate stressors e.g. frustration over a difficult task; long term stressors

Question 7

what are some stress management strategies?

Answer 7

• physical/behaviour: exercise, relaxation, spending time in a pleasant place, listening to music, rest, time management, engaging activities
• social: spending time with friends, talking things out, giving/receiving help, learning communication and assertiveness
• psychological: changing/managing faulty beliefs/thoughts, humour

Question 8

what is the relaxation response?

Answer 8

• relaxation techniques can induce the relaxation response
• a state of physiological relaxation/rest that occurs when the body is no longer in perceived danger, and in which the autonomic nervous system functioning returns to normal (e.g. blood pressure, heart rate, digestive functioning and hormonal levels) return to their normal. state
• in times of chronic stress, when the body is in a constant state of physiological arousal, the relaxation response can be induced

Question 9

what are types of relaxation techniques?

Answer 9

progressive muscular relaxation, visual/guided imagery, breathing relaxation, mindfulness meditation, passive muscle relaxation/rotation of awareness , tai chi/yoga

Question 10

who is relaxation techniques not recommended for?

Answer 10

• acutely psychotic patients
• can crease sense of dissociation/outer-body experience: remind people to open their eyes if they want
• variations in blood pressure may occur in the course of relaxation training; it can rise when limbs are being tensed and fall during deep relaxation

Question 11

what is mindfulness?

Answer 11

both a practice (formal mindfulness), but also a way of being in the world (informal mindfulness).
focuses on observing or paying attention to the present moment