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?
