Unit 3 Stress Chapter 10 Flashcards
Does everyone experience stress?
A. No
B. Yes
B. Yes
What is Distress?
He labeled negative stress as distress (
stress that is beyond the ability of the affected person to cope with or adapt to effectively), which can cause physical illness or emotional dysfunction.
is a negative, draining energy that results in anxiety, depression, confusion, helplessness, hopelessness, and fatigue.
Stressors such as a death in the family, financial over- load, or school/work demands may cause distress.
Examples of Distress
Stressors such as a
“death in the family”
, “financial over-load”, or “school/work demands may cause distress”
What is Eustress
He identified positive stress as eustress (motivational stress), which is associated with effective coping and adaptation. Eustress is thought to be essential for normal growth and development.
Examples of Eustress
Examples of eustress are a much-needed vacation,
“playing a favorite sport,”
“the birth of a baby”, or the “challenge of a new job.”
Can stress trigger autoimmune diseases?
A. Yes
B. no
A. Yes
Severe stress is unhealthy - Weaken biological resistance to psychiatric disorders
What is Adverse Childhood Experiences?
*In fact, early exposure to stressful events actually sensitizes people to stress in later life.
*These early exposures are referred to as adverse childhood experiences (ACEs) and include the following:
- Any form of psychological, physical, and sexual abuse
- Violence against a parent, particularly the mother
-Living with people who have substance use disorders, have mental illness, or were ever incarcerated.
Nurses Role when a patient is reliving stress..
The nurse’s role is to intervene to reduce stress by promoting..
*a healing environment, (safe environment Milieu)
*facilitating successful coping,
*developing future coping strategies.
Example of stressors and dealing with a psychiatric disorder
While an understanding of the connection between stress and mental illness is essential in the psychiatric setting, it is also important when caring for any patient, in any setting, with any condition.
“Imagine having an appendectomy and being served with an eviction notice on the same day. How well could you cope with either situation, let alone both simultaneously”
What is the fight or flight response?
The well-known fight- or-flight response is the body’s way of preparing for a situation an individual perceives as a threat. This response results in increased blood pressure, heart rate, respirations, and cardiac output.
What are the stages of General Adaptation Syndrome
- Alarm-fight or flight
- Resistance-coping or recovery
- Exhaustion- chronic stress , can induce physical or mental disorders or disease.
Alarm Stage
The alarm stage is the initial, brief, and adaptive response (fight or flight) to the stressor.
Effects(Physiologic) of the Alarm Stage(SNS)
High Blood Pressure
High Blood Sugar
High Heart Rate
High Respiratory
High Cortisol levels
Pupil Dilation
Digestion is decreased
Hearing become sharper
Dry mouth
Low GI activity
Hypoactive Bowel sounds
Which of the following is true about the Alarm Stage?
A. The alarm physiological response is pupil constriction.
B. The alarm physiological response is hypothermia.
C. The alarm stage is connected to the parasympathetic response.
D. The alarm stage is a brief response to stress.
D. The alarm stage is a brief response to stress
The alarm stage is extremely intense, and no organism can sustain this level of reactivity and excitement for long.
The alarm stage is the initial, brief, and adaptive response (fight or flight) to the stressor.
Resistance Stage
The resistance stage could also be called the adaptation stage because it is during this time that sustained and optimal resistance to the stressor occurs.
ADAPTION-
*Recover
*Repair
*Renewal may occur
use of coping skills
At this point, individuals have used up valuable resources and have reduced defenses and adaptive energy.
Effects (Physiologic) Resistance Stage(PNS)
REST AND DIGEST
Contricted Pupils
Relaxes bronchi
Stimulates Salivation
Decreased heart rate
Hyperactive Bowel sounds
Stimulates Digestions
Decreased cortisol_decreased stress hormone
Contacts bladder
Relaxes rectum
Exhaustion Stage
CHRONIC STRESS
INABILITY TO COPE WITH STRESS
The exhaustion stage occurs when attempts to resist the stressor prove futile.
At this point, resources are depleted and the stress may become chronic.
The impact of long-term overexposure to cortisol results in vulnerability to stress- related illnesses.
These illnesses include anxiety disorders, major depressive disorder, sleep disorders, digestive problems, heart disease, and weight gain.
Which of the following stages of GAS, are individuals more susceptible to Illnesses?
A. Alarm
B. Resistance
C. Exhaustion
C. Exhaustion
The impact of long-term overexposure to cortisol results in vulnerability to stress- related illnesses.
These illnesses include anxiety disorders, major depressive disorder, sleep disorders, digestive problems, heart disease, and weight gain.
What is an example of physiologic stressors?
A. extreme heat
B. Apetite
C.debt
D.love
A. extreme heat
Physiological stressors include environmental conditions such as trauma and
*excessive cold or heat, and physical conditions such as *infection,
*hemorrhage,
*hunger, and
*pain.
What is an example of psychological stressors?
A. extreme heat
B. Apetite
C.debt
D.love
C.debt
Psychological stressors include such events as
* divorce,
*loss of a job,
*unmanageable debt,
*the death of a loved one, *retirement,
What is the #1 stressor?
A. Death of spouse
B. Death of Family
C. Divorce
D. Job layoff or fire
A. Death of spouse
Perceptions of Stress, example
Have you ever noticed that something that upsets your friend does not bother you at all? Or that your professor’s habit of con- tinuing to teach beyond the scheduled class time drives you up a wall, yet (to your annoyance) your best friend does not seem to notice? It is not always the stressor itself that determines a response but the perception of the stressor that determines the person’s emotional and psychological reactions to it.
What are things that affect your Perception?
*age,
*gender,
*culture,
*life experience,
*and lifestyle
Temperament
As mentioned earlier, part of the response to stressors is based on our own individual perceptions. These perceptions are col- ored by a variety of factors, including genetic structure and vulnerability, childhood experiences, coping strategies, and personal outlook on life and the world. All these factors com- bine to form a unique personality with specific strengths and vulnerabilities.
Benefits of Social Support
“Strong family is protective factor in mental illness’
Strong social support from significant others can enhance mental and physical health and act as a substantial buffer against distress. A shared identity—whether with a family, social network, religious group, or colleagues—helps people overcome stressors more adaptively. Researchers have found a strong correlation between intact support systems and lower mortality rates (Cruces et al., 2014). People, and even animals, without social companion- ship have higher rates of illness and even risk early death.
Benefits of Support group
The proliferation of self-help groups attests to the need for social supports. Many of the support groups currently avail- able are for people going through similar stressful life events: Alcoholics Anonymous (the prototype for 12-step pro- grams), Gamblers Anonymous, Reach for Recovery (for can- cer patients), and Parents Without Partners. Online support groups provide cost-effective, anonymous, and easily acces- sible self-help for people with every disorder imaginable. A Google search for online + support + groups yielded more than one billion hits.
Which culture is more likely to experience somatic symptoms of stress
A. Americans
B. Asians
C. Antarticans
D.Caribbean
B. Asians
An overwhelming majority of Asians, Africans, and Central Americans tend to express distress in somatic terms and actually experience it physically.
Somatic Pain:cramping internal pain in bone and muscle
Spirituality and Religion
Spirituality and religious affiliation help people cope with stress.
Effective Stress Busters, things that reduce stress
Sleep
* 7–9 h of sleep is recommended.
* Try going to sleep 30–60 min early each night for a few weeks.
* Sleeping later in the morning is not helpful and can disrupt body rhythms.
* Invest in a tracker that can monitor sleep and make adjustments based on
the data it provides.
Exercise (Aerobic)
* 150 min a week (about 20 min a day) of moderate-intensity aerobic activity such as walking is recommended.
* Reduces chronic and acute stress
* Decreases levels of anxiety, depression, and sensitivity to stress
* Decreases muscle tension and increases endorphin levels
* Exercise at least 3 h before bedtime to prevent sleep disruption
Reduction or Cessation of Caffeine Intake
* No more than four cups of coffee or colas are recommended for anyone.
* Overuse or sensitivity may cause insomnia, nervousness, restlessness, irritability, stomach upset, rapid heartbeat, muscle tremors, and shaki-
ness.
* Slowly wean off coffee, tea, colas, and chocolate drinks.
Music
* Listening to familiar music promotes relaxation.
* Rates of healing may be improved with music.
* Music can decrease agitation and confusion in older adults.
* Quality of life in hospice settings is enhanced by music.
Pets
* Can bring joy and reduce stress
* May provide real social support
* Alleviate medical problems aggravated by stress
Massage
* Slows the heart rate and relaxes the body
* Improves alertness by reducing anxiety
Different Coping Styles
People cope with life stressors in a variety of ways, and a num- ber of factors can act as effective mediators to decrease stress in our lives. Four personal attributes, or coping styles, that people can develop to help manage stress include:
- Health-sustaining habits (e.g., medical adherence, proper diet, relaxation, pacing one’s energy)
- Life satisfaction (e.g., work, family, hobbies, humor, spiritual solace, arts, nature)
- Social support
- Effective and healthy responses to stress
Which tool is used to measure stress?
A. Recent Life Changes Questionnaire
B. Glascow Coma
C. Global Deterioration Scale
D.Substance Involvement Screening Test
A. Recent Life Changes Questionnaire
assess your stress level for the past 6 or 12 months using the Recent Life Changes Questionnaire
Not all events are perceived the same
Culture may dictate whether an event is stressful
Different people have different thresholds
Relaxtion Techniques
Biofeedback
Deep breathing exercises
Guided imagery- focus on pleasant images than disorders.
Progressive Relaxation-relax muscle contractions
Meditation
Biofeedback
-anythingyou can see you can change
A nurse or other health professional trained in this method uses a sensitive mechanical device to assist the client to gain voluntary control of such autonomic functions as heart rate and blood pressure.
Involves using visual or auditory feedback to gain control over involuntary bodily
functions
The goal is to make subtle changes to the body that result in a desired effect.
Ex: Relaxing certain muscles or deep breathing exercises with the outcome of
reducing HR or lowering BP.
Reducing Stress Distress
Physical Exercise-Physical exercise can lead to protection from the harm- ful effects of stress on both physical and mental states. Researchers have been particularly interested in the influ- ence exercise has over major depressive disorder.”go for a walk to cool off”
Cognitive Reframing- changing the way you think
The goal of cognitive reframing (also known as cognitive restructuring) is to change an individual’s perceptions of stress by reassessing a situation and replacing irra- tional beliefs. For example, the thought “I can’t pass this course” is replaced with a more positive self-statement, “If I choose to study for this course, I will increase my chances of success.”
-* “What positive things came out of this situation or experi- ence?”
* “What did I learn in this situation?”
* “What would I do differently?”
Journaling-Writing in a journal, or journaling, is an extremely useful and surprisingly simple method of identifying stressors. It is a technique that can ease worry and obsession, help identify hopes and fears, increase energy levels and confidence, and facilitate the grieving process. Keeping an informal diary of daily events and activities can reveal surprising information on sources of daily stress.
Humor- The use of humor as a cognitive approach is a good example of how a stressful situation can be “turned upside down.” The intensity attached to a stressful thought or situation can be dis- sipated when it is made to appear absurd or comical. Essentially, the bee loses its sting.
“laughter is good for the soul”
Progression relaxation
The premise behind progressive relaxation is that because anxiety results in tense muscles, one way to decrease anxiety is to relax muscle contraction. This is accomplished by deliber- ately tensing groups of muscles (beginning with feet and ending with face or vice versa) as tightly as possible for about 8 seconds and then releasing the tension you have created.
Guided imagery
Long before we learn to speak, our experience is based on mental images. With guided imagery, people are taught to focus on pleasant images to replace negative or stressful feelings
Mindfulness
Being mindful includes being in the moment by paying attention to what is going on around you—what you are see- ing, feeling, and hearing. Imagine how much you miss during an ordinary walk to class, staring straight ahead as your mind wanders from one concern to the next. You miss the pattern of sunlight filtered through the leaves, the warmth of the sunshine on your skin, and the sounds of birds calling out to one another. By focusing on the here and now, rather than past and future, you are practicing mindfulness.
