Personal Health. Chapter 3

Front 1

Physiological and psychological state of disruption

Back 1

Stress

Front 2

Factors or events, real or imagined, that elicit a state of stress

Back 2

Stressor

Front 3

Stress that enhances quality of life

Back 3

Eustress (Pushes us foward, getting things done)

Front 4

Stress that diminishes quality of life

Back 4

Distress

Front 5

Physiological and psychological responses to positive or negative events that are disruptive, unexpected, or stimulating
Learned and conditioned habits adopted early in life
Basic human survival mechanism

Back 5

Stress Response

Front 6

Physiological changes that prepare the body for confrontation or avoidance

Brain (may be stimulated, metabolsim ↑
Sympathetic nervous system (You may feel uptight)
Adrenal glands

Back 6

Fight or Flight response

Front 7

Chronic Stress Response

Back 7

You can get sick

Front 8

Adaptive stress response

Back 8

Selye, "The stress of life"

Front 9

(ERA)
1) Alarm—the fight or flight response

2) Resistance—the body attempts to reestablish equilibrium

3) Exhaustion—the physical and psychological resources used to deal with stress are depleted

Back 9

General Adaptation Syndrome: Three Stages of Stress.

Front 10

Physical Toll of Stress include...

Back 10

Hypertension
Stroke
Heart disease
Kidney disorders
Depression
Alcoholism
Gastrointestinal problems
Autoimmune disorders
Sexual dysfunctions

Front 11

Effects of Stress

Chronic stress may cause the immune system to be under- or overactive

Back 11

Stress and immunity

Front 12

Effects of Stress.

Type A personality: Competitive, ambitious impatient
Associated with heart attacks

Type B personality: Relaxed, patient

Back 12

Stress and cardiovascular disease

Front 13

Benefits of Stress

Moderate levels. Stress can be...

Back 13

Motivating
Energizing
Productive

Front 14

A bell shaped curve demonstrating that there is an optimal level of stress for peak performance

Back 14

Yerkes-Dodson law

Front 15

Student Stressors: Interpersonal

- One of the most common problems facing college students

- Often doesn’t hit until a few weeks or a month after the big move

Back 15

Homesickness

Front 16

Student Stressors: Interpersonal.

- Very common stressor
- Difficulty maintaining long-distance relationships
- Loosing touch with old friends

Back 16

Relationship problems

Front 17

1) Stress and Learning
2) Test anxiety; (a form of performance anxiety that generates feelings of distress in exam situations)
3) Speech anxiety
- Volunteer to go first
- Practice in front of mirror and foryour frieds)
- Engage in positive visualization
- Vary your presentation

4) Math anxiety
- Math is learned and reinforced over a long period of time

Back 17

Student Stressors: Academic

Front 18

Student Stressors: Internal
(Intrapsychic stressors: Our internal worries, self criticisms, and negative self-talk)

Back 18

Procrastination (A tendency to put off completing tasks until some later time)

Perfectionism ( A tendency to expect perfection in everything one does, with little tolerance for mistakes)

Problems with goal setting and time management

- self criticism
- balancing academic and social life (Intrapsyche stressors)

Front 19

Job stressors

Back 19

Conflict with coworkers
Unrealistic work loads
Tight deadlines and last minute projects

Front 20

Job stressors
- Conflict with co-workers
- unrealistic work loads
- Tight deadlines and last minute projects

Technological stressors
- PC
Environmental stressors
- Light
- sound
- smell
- noise

Could cause job burnout
frequent absences
- feeling unmotivated
- watch clock

Back 20

Other stressors

Front 21

- Sleep
- Exercise
- Nutrition
- Mind and body Aprroaches
* Massage therapy
* Acupuncture
* Ayurvedic Medicine (holistic approach to stress management). It incorporates yoga, herbs, speicific foods,diets, massages and meditation to reduce stress)

Establish sleep routine
sleep; 8-9 hours
Exercise: at least 30 minutes per day
- Nutrition: eating right

Back 21

Physical Aspects of Stress Management

Front 22

- Make time to have fun and play
- Laughter is effective
- Human contact through social connections
- Pets can reduce stress

Back 22

Social Aspects of Stress Management

Front 23

- Reduce noise levels
- Amount/type of light
- Meaningful and challenging experiences
- Aesthetic quality of inhabited space
* Color
* Plants
* Photos
* Smell

Back 23

Environmental Aspects of Stress Management

Front 24

- Relaxation and deep breathing
- Progressive muscle relaxation (PMR)
- Guided imagery and visualization
- Meditation
- Hypnosis
- Biofeedback

Contract a muscle and relax muscle
You control body and use machine to monitor

Back 24

Psychological Aspects of Stress Management

Front 25

- Time management
* Assess your habits
* Use a planner
* Set goals and prioritize
- Stress inoculation
- Cognitive self-talk
- Conquering procrastination
Combating perfectionism

You are what you say

- Model of acceptance of imperfection
- Don't focus on mistakes
- Focus on positive

Back 25

Cognitive Aspects of Stress Management

Front 26

The purpose of the stress response is to enable the body to deal with

Back 26

perceived threats and dangers.

Front 27

The sequence involving the alarm, resistance, and exhaustion stages of the stress response is referred to as

Back 27

general adaptation syndrome.

Front 28

Selye's term for unpleasant and destructive stress is

Back 28

Distress

Front 29

The fight or flight response occurs during which for the following stages?

Back 29

Alarm

Front 30

General adaptation syndrome refers to

Back 30

how the body typically reacts to stressors.

Front 31

Which of the following is true about stress and immune system function?

Back 31

Prolonged stress diminishes the immune response

Front 32

Procrastination occurs because an individual

Back 32

is delaying the task because he or she dreads doing it.

Front 33

Deep breathing is usually not practiced in combination with

Back 33

biofeedback.

Front 34

Exposing an individual to specific stressful situations a little at a time, under controlled and safe conditions, is known as stress

Back 34

inoculation

Front 35

A _________________ it the tendency to make something more likely to happen as a result of your own expectations and attitudes

Back 35

self-fulfilling prophecy.

Front 36

Patients suffering from severe stress have varied and unexpected symptoms. (T or F)

Back 36

False

Front 37

Negative stressors weaken body systems, while positive stressors do not.(T or F)

Back 37

False

Front 38

The first stage in the stress reaction is called eustress.
(T or F)

Back 38

False

Front 39

Frequent exposure to stressors builds an immunity to stress. (T or F)

Back 39

True

Front 40

Hypnosis is a trancelike state similar to those experienced prior to falling asleep.(T or F)

Back 40

True

Front 41

1) Homesickness
2) Relatonship issues
3) Balancing work and home

Back 41

Student Stressors