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36 Cards in this Set
- Front
- Back
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Eustress |
The helpful stress that aids a person in rising to meet challenges |
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Two types of stress |
External (money, family, relationships) Internal (self doubt, perfectionism, lack of assertiveness) |
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Autonomic |
Part of nervous system responsible for control of bodily functions not consciously directed. (Includes sympathetic and parasympathetic) |
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Sympathetic |
Directs the body’s response to dangerous or stressful situations (fight or flight). |
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Parasympathetic |
Counterbalance to fight or flight response. Returns body back to normal. |
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Sympathetic and parasympathetic work together to maintain: |
Homeostasis |
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What are the two stress chemicals? |
Cortisol and Adrenaline |
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Cortisol |
Long term energy |
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Adrenaline |
Short term energy |
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Harmful effects of cortisol |
Degradation of muscle tissue, organ tissue, kills brain cells |
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4 elements of stress reducing music |
Slow tempo, smooth timbre, non-emotional, affinity |
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Chronically high cortisol can lead to: |
Heart disease, weight gain, sleep problems, digestive issues, slow healing, impaired memory, decreased concentration |
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Progressive muscle relaxation benefits |
Increase feeling of well-being, lower blood pressure, decrease muscle tension, reduce fatigue and anxiety |
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Anxiety definition |
Natural response to perceived threats |
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Amygdala |
Bundle of neurons that controls our behavioral and emotional responses, particularly interpretation of fear. |
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Amygdala’s reaction to threat |
Overrides part of brain that’s analytical and rational, releases extra adrenaline and oxygen. |
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“Threats” of social anxiety |
Judgement and rejection |
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“Threats” of social anxiety |
Judgement and rejection |
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Gaze-contingent music reward therapy |
Uses positive and negative images plus music to train brain to focus on positive things. |
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Symptoms of panic attacks |
Abdominal stress, chest pain, dizziness, nausea, accelerated heart rate. |
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How long can panic attacks last? |
10-30 minutes |
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Response inhibition |
Your ability to consciously suppress impulses or behaviors |
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5, 4, 3, 2, 1 technique |
Used to calm panic attacks, gets victim to focus on their environment rather than perceived threat. |
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5 ways music impacts mental health |
Hedonia, agency, accomplishment, engagement, social well being |
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Hedonia |
Self-gratifying feelings of joy, happiness, and fun in the moment. |
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Hedonia |
Self-gratifying feelings of joy, happiness, and fun in the moment. |
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Agency |
A sense of control and initiative. |
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Cumulative effects of sleep loss |
Mental impairment, high blood pressure, psychiatric issues, higher early mortality, increase risk of stroke, heart failure |
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Short term consequences of sleep deprivation |
Obesity, memory impairment, automobile injury, work injury, relationships problems, decreased quality of life. |
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Official sleep deprivation |
5 hours of sleep and below |
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Recommended amount of sleep for adults |
7-9 hours |
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Cerebrospinal fluid |
Flushes toxins from the brain during deep NREM sleep. |
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Things happening in body during sleep |
Stabilizes metabolism, boosts immune system, cells regenerate/healing processes occur. |
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Effects of alcohol and marijuana on sleep |
Reduces amount and quality if REM sleep. |
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7 sleep tips |
1) Create a relaxing environment. 2) Get on a sleep schedule. 3) Prepare for sleep before sleep (no bright stimuli). 4) Be mindful of what you consume. 5) Make exercise a part of the day. 6) Take short naps. 7) See a doctor if nothing works. |
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Qualities of good bedtime music |
Slow (60-80bpm), instrumental, played at low volume, played for at least 40 minutes. |
