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231 (March 22) > Ch 3 > Flashcards

Ch 3 Flashcards

1
Q

What are the sources of stress for post-secondary students?

A

Academic, interpersonal, time-related, or financial pressures.

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2
Q

Job-related stress is common

A

particularly for employees who have little control over decisions relating to their jobs. If stress is severe or prolonged, burnout may occur.

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3
Q

What are the examples of interpersonal and social stressors.

A

New and changing relationships, prejudice, and discrimination

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4
Q

Social support systems

A

help buffer people against the effects of stress and make illness less likely.

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5
Q

Good communication skills

A

foster healthy relationships.

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6
Q

What are the wellness behaviours that reduce stress and increase energy.

A

Exercise, nutrition, sleep, and time management

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7
Q

Cognitive techniques for managing stress involve

A

developing new and healthy patterns of thinking

such as practicing problem-solving

monitoring self-talk,

cultivating a sense of humour.

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8
Q

What is the opposite of the fight-or-flight reaction?

A

The relaxation response

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9
Q

What triggers the Relaxation Response?

A

progressive relaxation

imagery

meditation

and deep breathing, counteract the effects of chronic stress.

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10
Q

Bad coping strategies to Stress are

A

smoking, drinking, and unhealthy eating.

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11
Q

A Successful individualized plan for coping with stress includes

A
  1. use of a stress journal or log to identify and study stressors and inappropriate behavioural responses.
  2. Completing a contract and recruiting a friend can help your stress-management plan succeed.
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12
Q

Additional help in dealing with stress is available from

A

self-help books, peer counselling, support groups, and psychotherapy.

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13
Q

Stressor

A

is a situation or event that triggers physical and emotional reactions.

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14
Q

Stress response

A

is the physical and emotional changes associated with stress or a stressor.

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15
Q

Physical Response to Stress

A

Nervous System (the brain, spinal cord, and nerves)

Endocrine System (glands, tissues, and cells)

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16
Q

The Nervous System is a

A

Autonomic System - this is a automatic system and not under voluntary control

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17
Q

Nervous System has 2 Divisions

A

Sympathetic and Parasympathetic

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18
Q

Sympathetic

A

Activated in times of arousal: emergency, fear or anger, respond to a crisis

Uses the neurotransmitter norepinephrine

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19
Q

Parasympathetic

A

Relaxation

Doing the opposite action of the Sympathetic system

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20
Q

Actions of the Endocrine System

A

Releases hormones into the bloodstream

Influences metabolism and other body processes

Prepares the body to respond to the stressor

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21
Q

Cortisol and Epinephrine

A

Are chemical messengers (hormones) released by the nervous and endocrine system working together.

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22
Q

What are the Physiological changes caused by Cortisol & Epinephrine

A

Heart and respiration rates accelerate to speed oxygen through the body.

Hearing and vision become more acute.
The liver releases extra sugar into the bloodstream to boost energy.

Perspiration increases to cool the skin.

The brain releases endorphins—chemicals that can inhibit or block sensations of pain—in case you are injured.

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23
Q

fight, flight, or freeze reaction

A

driven by the adrenaline (epinephrine) neurotransmitter

Part of our biological heritage

Common response is flight

Freezing may occur as a result of previous trauma

Aggression may display fewer freezing reactions

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24
Q

Homeostasis

A

Parasympathetic system takes over and halts the stress response

Restoration of homeostasis

Calms your body and resumes normal functioning

Extra glucose is reabsorbed

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25
Q

Cognitive Responses

A

Appraisal of a potential stressor influences how you respond to it

Two factors:
1. Successful prediction of the outcome
2. Perception of control

Related to Emotions
What does this mean for me?
Who, what, where when?
Can I do anything about it?
Will it improve or worsen?

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26
Q

Psychological Responses to Stress

A

Anxiety
Depression
Fear

Controlled by the somatic nervous system
- Entirely under our control

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27
Q

Effective behavioural responses are:

A

Laughing
Exercising
Meditating
Time management skills

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28
Q

Ineffective behavioural responses are

A

Overeating
Expressing hostility
Using tobacco, alcohol or other drugs

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29
Q

Factors influencing emotional and behavioural responses to stressors?

A

Personality
Cultural Background
Gender
Experience

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30
Q

Personality

A

is the sum of cognitive, behavioural and emotional tendencies

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31
Q

Trait anxiety

A

People with higher trait anxiety are more vulnerable to stress than those that score low on this trait

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32
Q

Effective behavioural responses can

A

lessen stress

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33
Q

Ineffective responses may

A

make it worse

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34
Q

Strategies to manage stress are:

A

Building greater social support systems

Contributing to your family and community in productive manners

Building life skills such as decision making

Set high but realistic expectations for yourself

Avoid the urge to control every situation

Know your limits

Trust others

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35
Q

General Adaptation Syndrome (GAS)

A

Believed to be a universal response to stressors in our lives

First describe by Hans Selye

A pattern of
stress responses
consisting of three
stages: alarm,
resistance, and
exhaustion.

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36
Q

Three stages of the GAS are

A

Alarm
Adaptation
Exhaustion

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37
Q

eustress (GAS)

A

stress triggered by a
pleasant stressor is called eustress

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38
Q

distress (GAS)

A

stress brought on by an unpleasant stressor is
called distress.

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39
Q

Alarm Stage (GAS)

A

The alarm stage includes the
complex sequence of events brought
on by the stress reaction. At this stage,
the body is more susceptible to disease
or injury because it is geared up to deal
with a crisis. Someone in this stage may
experience headaches, indigestion,
anxiety, and disrupted eating or sleep
patterns.

40
Q

Resistance Stage (GAS)

A

With continued stress, the
body develops a new level of homeo-
stasis in which it is more resistant to
disease and injury than usual. In this
stage, a person can cope with normal
life and added stress.

41
Q

Exhaustion (GAS):

A

The first two stages of
GAS require a great deal of energy.

If a stressor persists, or if several stressors
occur in succession, general exhaustion
sets in.

This is not the sort of exhaustion
you feel after a long, busy day; rather,
it’s a life‐threatening physiological
state. The body’s resources are depleted
rending it unable to sustain normal
function. If this stage is extended, long‐
term damage may result, expressing
itself in ulcers, digestive system trouble,
depression, diabetes, cardiovascular
problems, and/or mental illnesses.

42
Q

Allostatic load

A

The long-term
negative impact
of the stress
response on the
body.

Long term wear and tear of the stress response is called the allostatic load

43
Q

Long term distress causes exposure to stress hormones such as cortisol leading to some health problems

A

Heart disease
Obesity
Hypertension

44
Q

Allostatic load may be due to:

A

Frequent stressors
Poor adaptation to common stressors
Imbalances in the stress response systems in the body
Genetics
Life experiences
Behavioural responses to stressors

45
Q

Psychoneuroimmunology (PNI)

A

The study of the
interactions among
the nervous,
endocrine, and
immune systems.

46
Q

Chronic stress may have substantial consequences in persons

A

predisposed to or experiencing disease.

47
Q

Cortisol decreases

A

the number of immune cells

48
Q

Epinephrine promotes

A

the release of immune cells but decreases their efficiency

49
Q

Neuropeptides translate

A

successful emotions into biochemical events

50
Q

underlying premise of PNI
is that stress

A

through the actions of the
nervous and endocrine systems, impairs
the immune system and thereby affects
health.

51
Q

Acute stress

A

may cause white blood cells to move into the skin

52
Q

Different types of stress

A

affects immunity in different ways

53
Q

Personal trauma may not

A

cause significant immune changes

54
Q

Chronic stress (unemployment) may accelerate the rate of inflammatory diseases

A

Heart disease

Type 2 diabetes

Multiple sclerosis

55
Q

Mood, personality and immune function are

A

intertwined

56
Q

Those who are generally pessimistic may

A

neglect the basics of health care

57
Q

Those who are depressed may

A

reduce physical activity and social interaction

58
Q

What positively impacts immunity?

A

Optimism

Successful Coping

Positive problem-solving

59
Q

Unresolved chronic stress may

A

cause a host of health problems

60
Q

Short term may be a

A

stiff neck, cold, or stomach ache

61
Q

Long term can be more severe

A

Cardiovascular disease

Hypertension

Impaired immune response

Accelerated aging

62
Q

Cardiovascular Disease

A

During the stress response, heart rate
increases and blood vessels constrict,
causing blood pressure to rise (hypertension)

63
Q

Chronic high blood pressure is a major cause of

A

atherosclerosis

64
Q

Atherosclerosis

A

a disease in which blood
vessels become damaged and caked
with fatty deposits.

These deposits can
block arteries, causing heart attacks and
strokes.

65
Q

The stress response can precipitate

A

a heart attack in someone with
atherosclerosis.

66
Q

stress response can also cause stress

A

cardiomyopathy

(“broken heart syndrome”)

67
Q

Cardiac myopathy (Broken Heart Syndrome)

A

a condition that
mimics a heart attack but doesn’t damage
the heart.

68
Q

People who tend to react
to situations with anger and hostility are

A

more likely to have heart attacks than are
people with a less explosive, more trusting
personality.

69
Q

Amygdala

A

sends out a distress signal during times of stress and is a predictive of CVD

70
Q

Stress increases inflammation

A

throughout the body

71
Q

Stress increases the level of

A

cholesterol plaquing out in the blood vessels

72
Q

homocysteine and C-reactive protein (CRP)

A

Stress increases levels of

73
Q

Elevated levels of CRP are linked

A

to insulin resistance

74
Q

Stress reduction

A

can lead to improved health

75
Q

Psychological Problems

A

The hormones and other chemicals
released during the stress response cause
emotional as well as physical changes

76
Q

Stress also activates the enzyme PKC

A

which influences
the brain’s prefrontal cortex

77
Q

Excess PKC can negatively affect

A

focus

judgment,

and the ability to think clearly

78
Q

Stress has been found
to contribute to psychological problems,

A

depression

panic attacks

anxiety

eating disorders

PTSD

79
Q

PNI research helps explain the effects

A

of stress on the immune system

80
Q

Health problems have been linked to stress related

A

changes in the immune system

81
Q

A person is more susceptible to common infections:

A

Colds
Flu
Asthma
Flare up of chronic disease
Susceptibility to some cancers

82
Q

Other health problems that are mediated by stress include:

A

Digestive problems
Cancer
Asthma
Tension headaches
Insomnia and fatigue
Injuries – on the job injuries caused by repetitive strain
Menstrual irregularities, erectile dysfunction, and pregnancy complications
Loss of interest in enjoyable activity

83
Q

Being able to recognize potential stressors may be

A

beneficial in managing the stress in your life

84
Q

Major Life Changes

A

Any major life change is stressful and requires a certain level of adjustment

85
Q

Clusters of negative life changes

A

may be linked to health problems

86
Q

Managing Stress

A

Personality and coping skills are important

A strong support network and stress-resistant personality is beneficial

87
Q

Daily Hassles

A

Minor problems can have a greater impact since they happen more often

Persons perceiving hassles negatively are more likely to experience a moderate stress response

Daily hassles may lead to a decrease in overall general wellness

88
Q

8 Common Sources of Stress

A
  1. Major Life Events
  2. Daily Hassels
  3. Post Secondary Stressors
  4. Job Related Stressors
  5. Social Stressors
  6. Virtual Social Networks
  7. Environmental Stressors
  8. Internal Stessors
89
Q

Job-Related Stressors

A

Job stress is a world-wide epidemic

Unemployment and job instability are key stressors

High levels of stress are demonstrated if employees are left out of important decisions

90
Q

Severe or chronic stressors can lead to burnout

A

Associated in persons who feel their contributions are not valued

People in helping professions are most commonly affected

91
Q

Chronic diseases are harder to identify

A

since they take longer to develop

92
Q

Examples of environmental stressors include:

A

Pandemics
Natural disasters
Acts of violence
Industrial accidents
Intrusive noise or smells

93
Q

Internal Stressors

A

Some stressors are within ourselves

Pressure to reach goals, evaluate progress and performance

94
Q

You can control and minimize the impact of stress by:

A

Shore up your support system
Improve communication skills
Be nurturing and kind to others
Develop healthy exercise, eating and sleeping habits
Identify and moderate stressors in your life
Learn mindfulness skills

95
Q

Sleep occurs in two phases,

A

rapid eye movement (REM) and non rapid eye movement (NREM)

96
Q

Four stages of Sleep

A

Blood pressure drops
Respiration and heart rate slows
Body temperature declines
Growth hormone released
Brain patterns become slow and even

97
Q

What are the wellness behaviours that reduce stress and increase energy

A

Exercise, Nutrition, Seep, & time management

231 (March 22) (20 decks)

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