Week 9 Flashcards
Feeling anxious…
Is normal
In small doses can be motivating
Stress can occur from
Any event that makes one feel threatened (perceived or actually)
Very individual
Stressor
Any event that activates the stress response systems
Threatens a persons security
Physiological stress response
Brain perceives a threat
HPA axis is stimulated
- energy is mobilized
- energy must leave the body
Adrenals
Adrenalin
Cortisol
Fight or flight describes
A mechanism in the body that enables mobilization of a lot of energy rapidly to cop with threats
What happens in the Body during F or F (no need to memorize, just get it)
Dilated pupils
Increased glucose and fatty acids
Increase HR CO and BP
Increase flow to muscles
General adaptation syndrome stages
Alarm reaction stage
Resistance stage
Exhaustion stage
Alarm reaction stage
Awareness of stressor
Physiological changes
Resistance stage
Body reacts to fight the stressor
Exhaustion stage
Body is becoming overwhelmed
Chronic stress
GAS
General adaptation syndrome
Hans Selye came up with the
General adaptation syndrome
Stress resistance during the: Alarm reaction stage
Normal, then when stressor is identified it drops
Stress resistance during the: resistance stage
Very high
Stress resistance during the: exhaustion stages
Lowest
Our stress system ________, then ________
Defends, then fatigues
Chronic stress
Prolonged exposure to stress response
Chronic stress may be seen as;
Lack of recognition of the stressor
- may now be considered normal
Lack of control over stressors
Chronic exhaustions stage
Exhaustion of energy resources
- illness
- insomnia
Physical indicators of stress (one from each system0
Headaches, acne, tension in muscles, raised BP, nausea, diarrhea, lower immunity
2 conceptualizations to stress
Physiological
- GAS, F or F
Cognitive approaches
- role of perceptual and appraisal in stress response
Appraisal of stressor
People appraise stressors differently
- due ot past experiences
2 categories of factors that affect our response to stress
Characteristics of the person
Aspects of a stressor
Factors that affect our response to stress: characteristics of the individual
Age, gender, culture
Social supports
Perceived control
Sense of competence
Cognitive appraisal
Factors that affect our response to stress: aspects of the stressor
Past exposures
Intensity, duration
Number and nature
Expected/unpredictable
How to cope with stress
Remove the stressor or yourself
Reduce or avoid stressful situations
Increase resistance to stressors
Learn strats to decrease physio/psycho responses to stress
How to turn off stress hormones
Use problem solving methods to raise sense of control
Exercise
Strategies to lower ones stress response
Breathe
Exercise
Practice mindfulness
Think positive
Write in a journal
Reframe thoughts
Cognitive behavioural approaches
Help identify negative thinking processes
Reflect on difficult situations
Cognitive distortions
All or nothing thinking
Over generalizing
Mind reading
Personalization
Awfulizing
Cognitive restructuring
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
Self talk
Reframing negativity
Goal is to become aware of negative thoughts and replace them with positive ones.
Compassion Fatigue causes (4)
Inability to maintain boundaries
Neglecting self care
Shortage of support
Workplace factors
Compassion fatigue / burnout can take away….
This leads to…
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
Compassion fatigue definition
A state of exhaustion which limits the ability to engage in caring relationships
Secondary traumatic stress (vicarious trauma)
May develop from hearing about a traumatic event or caring from someone who has experienced one
Burnout
An emotional and behavioural impairment that results form exposure to high stress. Combined emotional exhaustion, depersonalizations, and personal accomplishments
Signs and symptoms categories (4)
Physical
Behavioural
Psychological/emotional
Spiritual
Physical signs and symptoms of burnout
Exhaustion and fatigue
Insomnia
Headaches
Frequent illness
Behavioural signs and symptoms of burnout
Avoidance of clients
Compromised care
Impaired decision making
Anger
Psychological/emotional signs and symptoms of burnout
Sadness
Sense of helplessness
Poor judgement
Spiritual signs and symptoms of burnout
Spiritual disconnection
Becoming angry at god
Building resilience
Prioritize self care
Practice mindfulness
Recognize warning signs
Build a support network
Set boundaries
Find ways to decompress
Self care definition
The ability of individuals/families etc to:
- promote health
- prevent disease
- maintain health
- cope with illness and disability without a healthcare provider
Self care is about…
Forming healthy habits, not just treating yourself
Aspects of self care (4)
Physical
Psychological
Emotional
Spiritual
Self compassion definition
Kindness directed toward the self
Healthy self care examples
Meditation
Yoga
Exercise
Good nutrition
Personal affirmations
Spiritual self practices
Mindfulness definition
Paying attention in a particular way, on purpose, in the present moment, non judgementally
Paying attention with openness, curiosity, and flexibility
Therapeutic benefits of mindfulness based interventions
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
Tools for finding spiritual peace
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
