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NURS1130 > Week 9 > Flashcards

Week 9 Flashcards

1
Q

Feeling anxious…

A

Is normal
In small doses can be motivating

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2
Q

Stress can occur from

A

Any event that makes one feel threatened (perceived or actually)

Very individual

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3
Q

Stressor

A

Any event that activates the stress response systems

Threatens a persons security

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4
Q

Physiological stress response

A

Brain perceives a threat
HPA axis is stimulated
- energy is mobilized
- energy must leave the body

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5
Q

Adrenals

A

Adrenalin
Cortisol

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6
Q

Fight or flight describes

A

A mechanism in the body that enables mobilization of a lot of energy rapidly to cop with threats

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7
Q

What happens in the Body during F or F (no need to memorize, just get it)

A

Dilated pupils
Increased glucose and fatty acids
Increase HR CO and BP
Increase flow to muscles

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8
Q

General adaptation syndrome stages

A

Alarm reaction stage
Resistance stage
Exhaustion stage

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9
Q

Alarm reaction stage

A

Awareness of stressor
Physiological changes

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10
Q

Resistance stage

A

Body reacts to fight the stressor

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11
Q

Exhaustion stage

A

Body is becoming overwhelmed
Chronic stress

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12
Q

GAS

A

General adaptation syndrome

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13
Q

Hans Selye came up with the

A

General adaptation syndrome

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14
Q

Stress resistance during the: Alarm reaction stage

A

Normal, then when stressor is identified it drops

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15
Q

Stress resistance during the: resistance stage

A

Very high

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16
Q

Stress resistance during the: exhaustion stages

A

Lowest

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17
Q

Our stress system ________, then ________

A

Defends, then fatigues

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18
Q

Chronic stress

A

Prolonged exposure to stress response

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19
Q

Chronic stress may be seen as;

A

Lack of recognition of the stressor
- may now be considered normal

Lack of control over stressors

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20
Q

Chronic exhaustions stage

A

Exhaustion of energy resources
- illness
- insomnia

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21
Q

Physical indicators of stress (one from each system0

A

Headaches, acne, tension in muscles, raised BP, nausea, diarrhea, lower immunity

22
Q

2 conceptualizations to stress

A

Physiological
- GAS, F or F

Cognitive approaches
- role of perceptual and appraisal in stress response

23
Q

Appraisal of stressor

A

People appraise stressors differently
- due ot past experiences

24
Q

2 categories of factors that affect our response to stress

A

Characteristics of the person

Aspects of a stressor

25
Q

Factors that affect our response to stress: characteristics of the individual

A

Age, gender, culture
Social supports
Perceived control
Sense of competence
Cognitive appraisal

26
Q

Factors that affect our response to stress: aspects of the stressor

A

Past exposures
Intensity, duration
Number and nature
Expected/unpredictable

27
Q

How to cope with stress

A

Remove the stressor or yourself
Reduce or avoid stressful situations
Increase resistance to stressors
Learn strats to decrease physio/psycho responses to stress

28
Q

How to turn off stress hormones

A

Use problem solving methods to raise sense of control
Exercise

29
Q

Strategies to lower ones stress response

A

Breathe
Exercise
Practice mindfulness
Think positive
Write in a journal
Reframe thoughts

30
Q

Cognitive behavioural approaches

A

Help identify negative thinking processes
Reflect on difficult situations

31
Q

Cognitive distortions

A

All or nothing thinking
Over generalizing
Mind reading
Personalization
Awfulizing

32
Q

Cognitive restructuring

A

A strategy that involves teaching clients to question the automatic beliefs that often lead to negative emotions and to replace them with more positive thoughts

33
Q

Self talk

A

Reframing negativity

Goal is to become aware of negative thoughts and replace them with positive ones.

34
Q

Compassion Fatigue causes (4)

A

Inability to maintain boundaries
Neglecting self care
Shortage of support
Workplace factors

35
Q

Compassion fatigue / burnout can take away….
This leads to…

A

Empathy and caring

Leads to nurses withdrawing from patients and family to focus on technical aspects of the job and avoid development of the nurse-patient relationship

36
Q

Compassion fatigue definition

A

A state of exhaustion which limits the ability to engage in caring relationships

37
Q

Secondary traumatic stress (vicarious trauma)

A

May develop from hearing about a traumatic event or caring from someone who has experienced one

38
Q

Burnout

A

An emotional and behavioural impairment that results form exposure to high stress. Combined emotional exhaustion, depersonalizations, and personal accomplishments

39
Q

Signs and symptoms categories (4)

A

Physical
Behavioural
Psychological/emotional
Spiritual

40
Q

Physical signs and symptoms of burnout

A

Exhaustion and fatigue
Insomnia
Headaches
Frequent illness

41
Q

Behavioural signs and symptoms of burnout

A

Avoidance of clients
Compromised care
Impaired decision making
Anger

42
Q

Psychological/emotional signs and symptoms of burnout

A

Sadness
Sense of helplessness
Poor judgement

43
Q

Spiritual signs and symptoms of burnout

A

Spiritual disconnection
Becoming angry at god

44
Q

Building resilience

A

Prioritize self care
Practice mindfulness
Recognize warning signs
Build a support network
Set boundaries
Find ways to decompress

45
Q

Self care definition

A

The ability of individuals/families etc to:
- promote health
- prevent disease
- maintain health
- cope with illness and disability without a healthcare provider

46
Q

Self care is about…

A

Forming healthy habits, not just treating yourself

47
Q

Aspects of self care (4)

A

Physical
Psychological
Emotional
Spiritual

48
Q

Self compassion definition

A

Kindness directed toward the self

49
Q

Healthy self care examples

A

Meditation
Yoga
Exercise
Good nutrition
Personal affirmations
Spiritual self practices

50
Q

Mindfulness definition

A

Paying attention in a particular way, on purpose, in the present moment, non judgementally

Paying attention with openness, curiosity, and flexibility

51
Q

Therapeutic benefits of mindfulness based interventions

A

Reduced symptoms linked to medical conditions like cardiovascular disease and cancer

Decreased stress and depression

Increased memory and learning capacity

Healthier living and eating

Increase capacity for deeper empathy and compassion

52
Q

Tools for finding spiritual peace

A

Forgiving yourself and others

Being receptive to and trusting in the inner voice

Treating others like you would like to be treated

Serving and encouraging others

Practicing gratefulness

NURS1130 (8 decks)

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