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57 Cards in this Set
- Front
- Back
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what is stress
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stress is the body's emotional and physiological response to any situation that is new, threatening, frightening or exciting
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stress prepares a person to what...
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..react to the stress-causing event or stressor.
- we do not all react the same way: some THRIVE under stress while others are unable to handle it. -the problem is not the stress it is how we react to it |
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what is a stressor?
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a situation that triggers physical and emotional reactions
-eustress: pleasant stressor -distress: unpleasant stressor |
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physiological stress response:
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two major control systems: nervous system ad endocrine system
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physical responses to stress
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actions of the nervous system: ~autonomic nervous system
- sympathetic nervous system: fight or flight response, influences in modern day life - parasympathetic nervous system: return to homeostasis - endocrine system: hormones |
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actions of the endocrine system
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-glands, tissues and cells that secrete hormones (chemical messengers) to help control the bodily functions during stress.
helps the body prepare to respond to stress (fight or flight) |
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effects of epinephrine or adrenaline on the body
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hearing and vision, lungs, heart and blood pressure, liver, sweat glands, endorphins (pain receptors), muscles and digestive system
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autonomic nervous system (ANS)
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2 branches of involuntary control:
-sympathetic: responsible for fight or flight. uses neurotransmitter epinephrine/morepinephrine - parasympathetic: "quiets" the body. usually in control (digestion, energy storage and growth) |
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3 stages of general adaptation syndrome
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- alarm (fight or flight)
- resistance (can be a new level of homeostasis for the time being) - exhaustion: depleted sources |
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links between stress and specific conditions
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can cause: cardiovascular disease: from chronic high blood pressure, strokes, cardiomyopathy
- altered functioning of the immune system: colds and other infections, asthma, cancer, chronic disease flare-ups |
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psychological problems
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emotional and physical changes: despression, panic attacks, anxiety, eating disorders
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other health problems
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headaches, insomnia, injury, pregnancy complications. type 2 diabetes
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common sources of stress
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major life changes, daily hassles, college: academic, interpersonal, time-related , financial, job related, social
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creating a plan for managing stress
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1. identifying stressors
2. design your plan 3. getting help |
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stress facts:
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43% of Us adults suffer adverse health effects from stress.
many doctors visitors are due to stress. 1/4 of medicine prescribed is stress related. stress can lead to: heart disease, cancer, lung alliments and suicide stress can weaken your immune system |
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when does stress occur
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when there is a mismatch between the demands we experience and the resources we have to deal with demand
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stress is not an event but...
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...your reaction to that event
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stress is the tension or...
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pressure that is a natural and often good, part of life
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the two sides of stress:
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the bright side: in short bursts, followed by periods of relaxation stress can be STIMULATING and actually help us PERFORM our best.
the bleak side: when left UNCHECKED, physical, emotional and mental resources can become depleted and lead to illness |
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diseases associated with CHRONIC STRESS:
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-coronary heart disease, hyper tension, eating disorders, ulcers, diabetes, asthma, depression, migraine head, sleep disorders, cancers, fatigue
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our body's response to stress:
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heart rate and blood pressure increase.
muscle tension hearing and vision become acute breathing becomes faster and more shallow perspiration increases "fight or flight" |
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there has always been stress since the beginning of time its just different kinds of stress
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cave men: stress of saber tooth tigers
todays sabertoothed tigers: bills, traffic, deadlines, marriage, family, job-related, daily hassles, major life changes, college, social |
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emotional stress symptoms
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- partly determined by inborn personality and temperament.
- depression -anger -irratbility -fear/anxiety - low self- esteem -apathy -impulsiveness impatience |
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Positive behavioral responses to stress
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talking
laughing exercising meditation practicing time-managment skills relaxation skills |
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(behavioral responses)
two factors can reduce the magnitude of the stress response: |
-successful prediction of the stressor
-perception of control over the situation |
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Negative behavioral responses to stress
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over eating
procrastination lashing out increase of smoking and drinking reckless driving negativity |
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the key to manage stress
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1. ID symptoms and the causes
2. categorize your stress 3. important and can change-> take action 4.if it is beyond your control->learn and practice acceptance and coping skills |
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type a personality
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controlling, schedule driven, can be explosive or hostile, competitive
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type b
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less hurried
more contemplative and tolerant less frustrated by the flow of daily events laid back |
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type c
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difficulty expressing emotions
feeling hopeless exaggerates stress |
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hardy personality
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can cope more positively with stress
can be the class clown views stressors as a challenge |
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stress coping techniques
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exercise
eat a sensible diet get sleep but not too much avoid destructive thoughts laugh time management help others practice relaxation |
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one of the most effective tools to manage stress
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physical activity and exercise:
can release muscle tension helps rid the body of stress hormones improves energy gives you endorphins |
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sensible diet help with stress
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supplies energy to cope with stress
focus on balance avoid excess sugar, alcohol and extreme diets |
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psychological health
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...chapter 3
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1.suicide is the _______ cause of death among college students
2. _____ is among most common methods on campus 3.___ of people with depression commit suicide. most adults with high risks of suicide have impulsive and hyper personalities, while college students are more quiet and isolated |
1.second
2. jumping 3. 15% |
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defining psychological health:
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-it is more than just the absence of mental health
- NOT defined in terms of normality -encompasses mental, emotional, social and spiritual |
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triangle of psychological health
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bottom: physiological needs (food water housing)
next: safety and security next: love and a sense of belonging next: self-esteem top: self-actualization |
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psychologically healthy people are:
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realistic
autonomous have a capacity for intimacy live their lives with creativity |
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Meeting Life’s challenges
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Develop an adult identity
Establish intimate relationships Develop effective coping mechanisms Develop values and purpose in life Achieve a healthy self-esteem Maintain honest communication Learn to deal with loneliness Learn to deal with anger |
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positive psychology:
recent branch of psychology that "studies" the strengths and virtues that enable... |
individuals and communities to thrive!
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martin seligman is cosidered the
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"father of positive psychology"
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happiness!!!
happiness can be________ people today are _____times as likely to suffer depression than those 2 generations ago research shows that people..... |
learned and cultivated
3 times ...grow happier with age! |
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happiness helpers
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-strong relationships
-spirituality -high self-esteem -hope -about 1/2 of a persons potential for happiness is inheritated |
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how to "work" on happiness
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find the right goal and pursue them
cultivate positive emotions use humor establish a safe environment be grateful have hope learn optimism |
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achieving healthy self esteem
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-developing a positive self-concept:begins in childhood
-meeting challenges to self-esteem: notice your patterns of thinking, avoid focusing on negative, develop realistic self-talk -be less defensive -be optimistic -maintain honest communication -deal with loneliness -deal with anger |
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psychological disorders
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people suffering from mental illness often do not recognize them for what they are
-26.2% of adults suffer from a diagnosable psychological disorder |
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what is an anxiety disorder
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irrational fear that interferes with daily life
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specific (simple) phobias
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a persistant and excessive fear of a specific object, activity or situation (afraid of lightening, spiders, etc)
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social phobias
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public speaking
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panic disorders
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a syndrome of sever anxiety attacks accompanied by physical symptoms
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Generalized anxiety disorder
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characterized by excessive, uncontrollable worry about all kinds of things and anxiety in many situations
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OCD
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uncontrollable and recurring thought and performance of senseless rituals
O- recurring, unwanted thought or impulse C- an irrational, repetitive, forced action, usually associated with obsession |
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post traumatic stress disorders
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reliving traumatic events through dreams, flashbacks, etc
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mood is orders: Depression
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most common mood disorder :10% adults, 9% adolestants, 50% college students
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suicide warning signs
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expressing a wish to be dead
discussing method of death increasing social withdrawal sudden, lightening of mood (they have decided to go through with it) |
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mood disorders: Mania and bipolar
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mania: excessive elation, irritability, hyper, talkative
bipolar: alternating periods of mania and depression |
