UNIT 2: Stress Management 2 Flashcards
What are the ACUTE affects of Cortisol?
- increased vigilance
- respond to emotion (instead of thinking)
- raises blood sugar
- inhibits insulin production
What are PROLONGED effects of Cortisol?
- increased appetite and Food storage
- increase blood sugar (consistently produces glucose)
- thinning of skin and reduces acid barrier
- bone calcium and muscle loss
- insomnia and depressed mood
- Memory loss
- immune dysfunction
What does Cortisol do to affect hormone secretion?
- Cortisol depletes dopamine, which decreases activity in the pleasure pathways of the brain;
- reduces norepinephrine, leading to a lack of motivation and alertness
- lowers serotonin, reducing feelings of happiness and well-being. It also exacerbates anxiety.
- Leads to weight gain, increased appetit
What can HPA inbalances lead to?
- anxiety disorder
- bipolar disorder
- burnout
- fatigue
- PTSD
- ADHD
What two factors can reduce the magnitude of the stress response?
Successful prediction and the Perception of Control
(novelty and sense of control)
What does the somatic nervous system control?
Behavioural responses to stressors which manages conscious actions—are entirely under an individual’s control
What is Allostatic Load?
The wear and tear on the body that results from long-term exposure to repeated or chronic stress
- High allostatic load increases susceptibility to disease
What is coping?
Constantly changing cognitive and behavioral efforts to manage specific external and/or internal demands that are appraised as taxing or exceeding the resources of a person
Counter-active Coping Examples
- Criticizing yourself (negative self-talk)
- Reckless behavior
- Becoming aggressive or violent
- Eating too much or too little or drinking a lot of coffee
- Smoking or chewing tobacco
- Drinking alcohol, drugs, prescribed meds
- Yelling at your loved ones
- Avoiding friends and family
Positive Coping Examples
What are some ways to Managing Stress?
Exercise
Laughter Yoga
Nutrition
Sleep
What is Sleep?
A physical and mental resting state in which a person becomes relatively inactive and unaware of the environment.
Needed for house Keeping role: clear toxins (Adenosine)
What are Benefits of sleep?
- Learning
- Increases attention span
- Increases immunity
- Help stay at healthy weight: hormones
- Improves mood
- Lowers risk of diabetes and heart disease
What is Melatonin?
Origin:
Pineal Gland
Target:
Brain
Function:
regulates your circadian rhythm, progesterone, estrogen, testosterone, cortisol
What is Circadian Rhythm?
Circadian rhythm refers to the natural, internal process that regulates the sleep-wake cycle and other bodily functions over a roughly 24-hour period
Affects various physiological processes, including hormone secretion, metabolism, body temperature, and cognitive function.
It helps coordinate the timing of sleep and wakefulness, ensuring that these activities occur at appropriate times within the day-night cycle
How does sleep affects our hormones?
What is Leptin?
Hormone
Origin:
Fat Cells
Target:
Brain - Hypothalamus
Function:
Suppresses appetite and increases energy expenditure
Leads to increased metabolism
What is Ghrelin?
Hormone
Origin:
Stomach
Target:
Hypothalamus
Function:
stimulates appetite and promotes food intake
What are the Two main forces that drive us toward sleep?
- Homeostatic Sleep Drive
- Circadian Rhythm
What is Homeostatic Sleep Drive?
The homeostatic sleep drive is the drive for sleep that builds up the longer we are awake.
People who have problems falling asleep or staying asleep can strengthen the sleep drive by avoiding naps and setting a reasonably early wake time goal every day
What is Sleep latency?
time it takes to fall asleep (indicator of sleepiness/quality of sleep)
Should take 10-20 mins.
What are the 4 Stages of Sleep?
NREM Stages (1-3)
1. Falling Asleep
2. Light Sleep
3. Slow Wave Sleep
4. REM Stage
What is happening in NREM stage 1?
(falling asleep)
How long does it Last?
3
- HR and breathing slow down
- muscles begin to relax
- lasts a few minutes
What is happening in NREM stage 2?
(Light Sleep)
How long does it Last?
5
- HR and breathing slow down further
- no eye movements
- body temp drops
- brain produces “sleep spindles”
- Lasts about 25 minutes
What is happening in NREM stage 3?
(Slow Wave Sleep)
How long does it Last?
7
- deepest sleep state
- HR and breathing at slowest
- no eye movements
- body fully relaxed
- delta brain waves are present
- tissue repair and growth and cell regeneration
- immune system strengthens
What is happening in REM stage?
5
- primary dreaming stage
- eye movements become rapid
- breathing & HR increase
- Limb muscles become temporarily paralyzed
- brain activity increased
How long is One sleep cycle?
1 cycle is approx. 90 mins, 4-5 cycles per night
best to wake up after REM sleep
What is Sleep Inertia?
You might feel groggy and disoriented after waking up from a nap. Keep under 30 mins & before 3 pm. 30-90 rule
What are benefits of naps?
Benefits:
- Relaxation
- Reduced fatigue
- Increased alertness
- Improved mood
- Improved performance, including quicker reaction time and better memory
What are ways to Improve sleep?
- Exercise (earlier in the day)
- Cycle carbs (low/mod/high)
- NSDR (non sleep deep rest)
- Supplements
