week 10 Flashcards
stress
-any emotional, physical or psychological strain placed on a person
- the demand that is made on a person to adapt, cope or adjust
stressor
-anything that causes emotional physical or psychological strain
-an event that gives rises to feeling of stress
eustress
positive stress, good, healthful stress
distress
unpleasant stress physical meantal or emotional strain or tensions that is experienced when a person perceives that demands exceed their personal and social resource
cluster A
changes in mood
-cranky, anxious, negative , worried, angry
cluster B
change in habits and patterns
overeating, insomnia, overly organized lacked of concentration
cluster C
headaches, stomach issues, muscle strains
Daily Hassles:Environmental:
Home, neighborhood, weather
Daily Hassles: financial responsibility
bills
daily hassles work
work/ retires
daily hassles security
Physical, financial, national
uplifts
pleasant daily conditions and experience
- have a positive effect
life changes
-all changes in our lives (even positive ones) causes stress and require adjustments
- occur irregularly
Hassles and uplifts occur____
regularly
neuroticism
includes nervousness, moodiness, and sensitivity to negative stimuli
pressure
external forces that create expectations or demands for behavior
Stress and Stressors
- Individual and social factors that influence the
experience of stress.
Conflict
when we must choose between two or more divergent possibilities
it is the feeling of being torn in two or more directions by opposing motives the level of stress experienced of course depends on the severity importance and context of the choice
approach- approach
(win-win situation) is the easiest and least stressful type of conflict because it involves choosing between two desirable
avoidance avoidance
(lose-lose situation) is a conflict in which we are required to choose between two distasteful goals. it is the most stressful type of conflict
approach-avoidance
is a conflict that only involves moving toward one goal. it’s a conflict because we struggle to integrate the positive and negative aspects of the single choice
multiple approach-avoidance
(most complex) occurs when one has to choose between two things that have both negative and positive aspects on both sides
internal locus of control
you make things happen
external locus of control
things happen to you
cause of psychological stress
-biological- stimulants (caffeine)
-psychological neuroses(obsessiveness, compulsiveness need for control)
-interpersonal - social stress, loneliness, environmental strain
-experience- early stressful vs nurturing environments
ALLOSTASIS
adapting to stressors by achieving a new physiological normal or stability through the change
allostatic load
the physiological cost of adapting to chronic stressor
allostatic load leads to
excess wear and tear on the brain and body
* Physiological consequences: chronically high BP, HR,
cortisol levels, metabolic effects
* Pathological consequences: depressed immune function,
memory loss, mental health disorders, disease risk (CVD,
cancer, etc)
apparent paradox
- exercise itself is a physiological stressor
-yet evidence in research has shown via self-reports that
people feel less stress following acute exercise bouts
people feel less stressed in general when they’re regularly
anxiety pathological anxiety
counterpart of normal fear, manifest by disturbance of mood as well as of thinking, behavior, and physiological activity
stress vs anxiety
symptoms of anxiety
unpleasant feeling
bodily symptoms
change in cognitions
change in behaviors
vigilance
state anxiety
- a transient emotional state characterized as a feeling of apprehension, doom impending threat.
-manifests as heightened SNS activity– increased HR, breathing rate, sweaty palms increased muscle tensions
trait anxiety
-general predisposition to respond with apprehension worry nervousness across various situations
-persistent restlessness, difficulty making decisions feeling inadequate
treatment for anxiety
cognitive behavioral therapy
behavioral therapy
relaxation therapy
exercise
overestimation
believing something bad is way more likely to happen than it really is
catastrophizing
believing something would be way worse than it actually is
ABC
A = Activating Event:
B = Beliefs, Thoughts, Attitudes, Assumptions
C = Consequences, Feelings, Emotions, Behaviors, Actions
avoidance
is a form of self-medication
may develop certain rules
significantly effect functioning relationships
an anxiety response is no more than
sympathetic arousal
cognitive attribution
emotional labeling
mindfulness
mindfulness is simply noticing what is happening right now
- awareness of your thoughts and emotion
STOP
stop
take a deep breath
observe
proceed
anxiety and exercise as prevention
- regular PA associated with reduced prevalence of anxiety disorders
- exercise have lower trait anxiety scores vs nonexercisers
-sedentary behaviors associated with increased risk of anxiety symptoms
EXERCISE AS TREATMENT FOR CLINICALLY
DIAGNOSED ANXIETY
exercise helps but results vary in terms of whether this form of treatment is better than other formats of treatment
reductions in
state anxiety following acute exercise—– effects only last 2-4 hours post-exercise
trait anxiety following chronic exercise – lasting effects as long as exercise continues
Thermogenic Hypothesis
body temperature from exercise may cause anxiety
Distraction/time-out Hypothesis
Distraction from normal routine provided by exercise can anxiety
Core Affect Hypothesis
PA enhances our ‘affect’ – feelings of pleasantness
Anxiety Symptom Interpretation
Anxiety reduction through the exposure to (i.e., exercise) the somatic sensations (i.e., elevated heart rate, muscle tension).
CONSENSUS STATEMENTS REGARDING EXERCISE & ANXIETY
1 Exercise can be associated with reduced state anxiety
2 Long-term exercise is usually associated with reductions in neuroticism and trait anxiety.
3 Exercise can result in the reduction of various stress indices.
4 Exercise can have beneficial emotional effects across all ages and genders.
PRACTICAL RECOMMENDATIONS
Regular exercise or PA can help to alleviate anxiety, as well as protect against anxiety that comes about as a
result of busy lives
Exercise can be effective in treating clinical manifestations of anxiety
