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63 Cards in this Set
- Front
- Back
stress
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body and mind's reaction to the challenges and demands of everyday life
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perception
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becoming aware thru senses
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Stress can...or...
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motivate you, lose sleep/perform badly
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stressor
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causes stress
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5 different categories of stressors
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biological, cognitive/thinking, environmental, life situation, personal behavior (drugs)
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How can past experiences influence stress?
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doing well in a play=excited, doing badly=stress/stage fright
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Your_, __, and______ play a role in stress.
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attitude, values, beliefs
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Which 2 systems are active during stress response?
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nervous, endocrine
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3 stagest of body's stress response
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alarm, resistance/coping, fatigue
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What happens during alarm?
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prepare body to flee/defend: brain gets danger signal, hypothalamus sends hormone that acts on pituitary gland which sends horm. that acts on adrenal gland, releases adrenaline
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Resistance
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body reacts to stressor: fight or flight, body briefly able to act at high level of endurance
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fatigue stress
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tired, low activity level, can't manage other stressors
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Fatigue can affect the body in what three ways?
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physical, psychological, pathological
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Prolonged or repeated stress can lead to...caused by...
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stress related illness, body changes during 3 stages
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psychosomatic response
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physical response to stress, not illness/injury
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stress related health problems (psychosomatic)
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headache, asthma attack, high blood pressure, weak immune system
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most common type of headache
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caused by stress
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What causes a stress headache and migraine headache?
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neck muscles tense, inflamed blood vessels and nerves around brain
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Lots of stress can cause an increase in ..., which can result in...
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chol, high blood pressure
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what are some mental and social effects of stress?
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diff. concentrating which can cause negative self talk, mood swings, risks of substance abuse
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chronic stress
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stress associated with long term probs that are beyond someone's control
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symptoms of chronic stress
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less intense, but longer than regular stress; headache, insomnia, anxiety, hurting stomach
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how to control stress effects
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physical activity, get support/talk, find hobby, avoid drugs, alc...
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What causes physical fatigue?
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overwork of muscles
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What causes psychological fatigue?
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worry, depr, boredom, overwhelmed
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What causes pathological fatigue?
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overworking body's defenses in fighting diseases
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What is the first step in stress management?
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identify causes of stress
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What are some personal causes of stress?
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life events, physical stressors, daily hassles
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Refusal skills are one way to...how?
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avoid stressful situations (ie. say no to party without adults)
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Ways to manage stress
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change perception of event, plan ahead, get adequate sleep, avoid dangerous stuff, engage in regular phys act, eat nutr food
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How to plan ahead
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prep for unexpected changes, have a flexible map to your goal
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How to get enough sleep
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manage time for 8-9 hours of sleep (better mood, conc.)
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How physical activity can manage stress
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release nervous energy to be relaxed
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How can bad eating cause stress?
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fatigue, weakness, can't concentrate
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3 nutrition tips to help with stress
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eat regular meals, limit comfort foods, limit caffeine
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stress management skills
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help ppl handle stress healthily and effectively
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4 strategies for managing stress
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redirect energy, relax and laugh, keep positive outlook, get support
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relaxation response
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state of calm that can be reached if one/more relaxation tech. are practiced reg.
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What are 3 relaxation techniques?
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stretch, deep breathing, think pleasant thoughts
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anxiety
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feeling uneasy or worried about what may happen
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symptoms of anxiety
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fear/dread, sweating, trembling, restless, tense, fast heart rate, lightheaded, short breath
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Why do some teens experience anxiety?
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they strive for perfection
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What causes perfectionist's anxiety?
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thinking nothing they do will be good enough
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how to cope with anxiety
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support, phys act, redirect energy, relaxation exercises
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depression
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prolonged feeling of sadness, hopelessness, or helplessness
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2 types of depression
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reactive and major
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reactive depr
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response to stressful event, eventually goes away
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major depr
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medical condition, needs treatment
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causes of major depr
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reactive depr, genetic, chemical imbalance in brain
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symptoms of teen depression
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combo of irritable, withdraw from frs, change in weight, feel guilty/hopeless/worthless for two weeks or more
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how to cope with mild anxiety/depr
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phys act, volunteer, talk
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if depr and anx interfere with life, consult...
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counselor, school psychologist, health care prof.
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If a depressed person starts..., get prof. help.
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using drugs/suicide thoughts
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resiliency
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ability to adapt effectively and recover from disappointment, diff, crisis
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Having ______ _______ will strengthen resiliency.
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developmental assets
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What are external factors that affect resiliency
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family, shcool, peers, little control over them
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How to strengthen external factors?
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join youth program, form good rel.
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What are internal factors that affect resiliency
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you can control, commitment to learning, positive values, social competency, positive identity
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protective factors
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conditions that shield you from negative consequences of exposure to risk beh.
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_______ ______ are protective factors.
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developmental assets
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How can you strengthen your pretective factors and therefore strengthen...
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resiliency, extra curriculars, learn by reading, stand up for beliefs, be honest, resist neg peer pressure, learn about cultures, sense of purpose, positive outlook
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Why is resiliency important?
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res ppl can handle adversity and achieve long term success despite neg situations
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How do protective factors strengthen res.?
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reduce harmful effect of difficult event
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