Chapter 11 Flashcards
(125 cards)
1
Q
endorphins
A
a group of hormones (endogenous opioids, or ‘painkillers’) released during the stress response
2
Q
epinephrine
A
a hormone secreted by the inner core (medulla) of the adrenal gland: also called adrenaline
3
Q
norepinephrine
A
a hormone secreted by the inner core (medulla) of the adrenal gland
4
Q
corisol
A
a hormone secreted by the outer layer (cortex of the adrenal gland
5
Q
endocrine system
A
a series of glands and tissues in the body that secrete hormones to regulate bodily processes
6
Q
autonomic nervous system
A
branch of the nervous system that controls basic bodily functions that do no require conscious thought: includes the parasympathetic and sympathetic branches
7
Q
parasympathetic branch
A
the division of the autonomic nervous system that is dominant at rest and controls the energy conservatoin and restoration processes
8
Q
sympathetic branch
A
the division of the autonomic nervous system that is in control when we need to react or respond to challenges: the excitatory branch
9
Q
fight or flight response
A
a series of physiological reactoins by the body to prepare to combat a real or perceived threat
10
Q
stress
A
a state of physical and mental tension in response to a situation that is perceived as a threat or challenge
11
Q
stressor
A
a factor that produces stress
12
Q
stress response
A
the physiological and behavioral changes that take place when a person is presented with a stressor
13
Q
eustress
A
a stress level that results in improved performance: also called positive stress
14
Q
distress
A
negative stress that is harmful to performance
15
Q
general adaptation syndrome
A
a pattern of responses to stress that consists of an alarm stage, a resistance stage, and an exhaustion stage
16
Q
allostasis
A
the ability to maintain homeostasis through change
17
Q
allostatic load
A
the inability to respond appropriately to stress: leads to compromised health
18
Q
burnout
A
the loss of physical, emotional, and mental energy, which, if ignored, can lead to emotional exhaustion and withdrawal
19
Q
meditation
A
a method of relaxation that involves sitting quietly, focusing on a word or image, and breathing slowly
20
Q
visualization
A
a relaxation technique that uses appealing mental images to promote relaxation and reduce stress: also called imagery
21
Q
The goal of stress management is
A
not to eliminate all stress, but to reduce the total amount of stress
22
Q
T/F: during stress homeostasis is distrupted
A
T
23
Q
(2) types of stressors
A
Physical, and mental
24
Q
These prepare our bodies to deal with stressors so balance can be restored
A
stress response
25
T/F: All people are stressed by the same things
F
26
(3) types of stressors
1. accute
2. cumulative
3. chronic
27
Example of an acute stressor
death of a loved one
28
example of a cumulative stressor
a series of events that lead to a break up with a boyfriend or girlfriend
29
example of a chronic stressor
daily job or school related pressures
30
T/F: for any performance activitiy there is an optimal level of stress that pushes us to excel
T
31
Example of a postive stressor
regular exercise
32
Example of negitive stressor
regular exercise at a very high frequency or intensity
33
Stress that results from negative sitiuations is considered this type of stress
distress
34
(3) Physiological changes of the stress response
1. increased heart rate
2. senses heighten
3. endorphins are released
35
During stress this happens to the eyes
pupils dilate so vision is better
36
During stress this happens to the lungs
lungs dilate for increased air movement
37
During stress this happens to the liver
sugar is released to provide energy
38
During stress this happens to the skin
perspiration increases for better cooling
39
During stress this happens to the brain
endorphins released to block pain
40
During stress this happens to the ears
hearing becomes more acute
41
During stress this happens to the heart
increased heartrate for improved circulation and breathing
42
During stress this happens to the digestive system
sphincters relax and digestion stops
43
During stress this happens to the blood
blood vessels constrict and blood pressure increases
44
Stress response is mediated by this area of the brain
hypothalamus
45
Stress response is initiated by this
hormones released into the blood stream
46
The two body systems that are responsible for changes in the body during stress events
autonomic nervous system and endocrine system
47
stress response is an inborn, automatic, and primative response designed to do what
prepare individuals to face, or run away from any type of perceived threat or challege of survival
48
T/F: In order for the stress response to go into effect the body must be in a life or death situation
F
49
This percent of students experienced stress to the point that their academic performance was negatively affected
33%
50
T/F: During stressful situations blood is directed to the digestive tract inorder to help get more energy
F
51
T/F: If a stressor is not resolved you will stain in an aroused state
T
52
During a fight or flight response people are in this type of mode and are focused on this
attack mode, short term survival
53
T/F: People today live with some level of stress almost constantly in their day to day lives
T
54
This is the main stress hormone produced by the endocrine system
Cortisol
55
(3) influences on how we perceive stress
1. Personality
2. Past experience
3. gender
56
T/F: people's different reactions to the same stressful situation can be due to personality differences and how they have learned to respond
T
57
T/F: Their is one specific and completely reliable way to indentfy a stress-prone personality
F
58
(4) common types of behavior pattern categories
Type A/B/C/D
59
Type A qualities
impatient, competitive, aggressive, highly motivated, and sometimes hostile
60
T/F: Type A behavior pattern individuals are at an increased risk of heart disease
T
61
Type B qualities
easy going, low aggression, and patient
62
T/F: Type B behavior pattern individuals are just as likely to have heart disease as Type A
F
63
T/F: Learning from past experiences can lead you to behavior that is outside of your normal personality type
T
64
Type C qualities
competitive, highly motivated, high level of confidence, and constant level of emotional control
65
T/F: There are physiological differences in how men and women respond to stress
F
66
T/F: Different social norms for men and women effect what situations cause stress for each sex
T
67
T/F: A Type C individual who holds in their emotions can face a higher risk of heart disease then Type B individuals
T
68
Type D qualities
negative, anxious, worried, and socially inhibited
69
These two personality types are at increased risk of heart disease
A and D
70
these two personality types are at lower risk of hear disease
B and C
71
T/F: Gender related stress might vary across different cultures
T
72
The first step in learning how to deal with stress is to examine this
your stress level
73
T/F: Recognizing stressful events is important in managing stress in your life
T
74
This percent of students say their academic performance has been impaired because of internet use or computer games
15%
75
Common causes of stress for college life
academic responsibilities, poor time management, demands of relationships, and finances
76
This is related to some of the most significant health problems in the US.
Chronic stress
77
T/F: Stress has little impact on the risk for depression and anxiety
F
78
Up to this percent of US adults suffer from depression, anxiety and other mental health problems every year
25%
79
Approximately this percent range of all physician visits are for stress related compaints,
75-90%
80
T/F: Stress can effect both physical and emotional health
T
81
Potential negative effects of chronic stress on physical health
high blood pressure, heart disease, hormonal impalances, reduced resistance to disease, and back and neck pain
82
Potential negative effects of chronic stress on mental health
emotional disorders, eating disorders
83
(3) stages of the general adaptation syndrome, and who developed it
1. alarm stage
2. resistance state
3. exhaustion stage
Hans Selye
84
This occurs during the alarm stage
fight or flight response
85
During the alarm stage the body is more susceptible to
disease, and prone to injury
86
This stage occurs with continued exposure to stress
resistance stage
87
During the resistance stage
The bodies resistance to stress is higher than normal, and mechanisms are activated that allow the body to resist disease effectively
88
If stress persists then the individual reaches this stage
exhaustion stage
89
This occurs during the exhaustion stage
a depletion of the physical and phychological resources to cope with stress that occurs with chonic exposure to stress
90
T/F: During the exhaustion stage some symptoms of the alarm stage can recur
T
91
We now know that the underlying caue of many stress related diseases is the bodies inability to do this
respond to stress in the normal way
92
T/F: the allostatic load is the point at which there is too much stress, which taxes the system's stress response
T
93
T/F: High levels of cortisol have little effect on the bodies ability to fight infections
F
94
(2) stress managing techniques
reduce the amount of stress in your life, and improve your ability to relax
95
People who experience chronic stress or very high levels of stress and its associated feelings of anxiety can experencis this
burnout
96
Two factors that may help reduce the amount of stress levels
getting enough rest, and exercise
97
An easy stressor to remove for college students is this
overcommitment
98
You should be aware of these
activities that steal your time (social networking)
99
Road rage refers to this
extreme acts of aggression resulting from disagreements between drivers
100
According to estimates, aggressive driving injures or kills at least this many people each year
1500
101
How much sleep do most individuals need
7-9 hours of restful sleep per night
102
T/F: you should try to get to sleep at the same time every night
T
103
This much rest during the day can help reduce stress
15-30 minutes
104
More time using social network sites is associated with these problems
depression, psychological distress, and lower self-esteem
105
Extroverts us social media for this, while introverts us social media for this
enhancing social relationships, social compensation
106
T/F: light to moderate exercise can reduce many types of stress and anxiety
T
107
These are recommended exercises for optimal stress reduction
brisk walking, swimming, and cycling, yoga, tai-chi, pilates
108
Which type of stress reduction technique has the greatest effect
meditation
109
T/F: The relaxing effects of exercise only last for a short time after an exercise session
F
110
These are reasons why exercising may decrease stress
break from stressors, endorphin release, improved self-image
111
Two questions to ask when trying to relax
1. What prevents me from relaxing
| 2. what am i not doing that could help me relax
112
(4) common approaches used in stress management
1. progressive relaxation
2. breathing exercises
3. meditaion
4. visualization
113
Progressive relaxation is this
a stress reduction technique that uses exercises to reduce muscle tension
114
This is a common symptom of stress
muscle tension
115
Steps of progressive relaxation
contract then relax muscle groups one at a time, starting at your feet and moving up your body until you find a complete state of relaxation
116
The main idea behind progressive relaxation is that
a stressed mind cannot exist in a relaxed body
117
The goal of meditation is to
achieve a complete state of physical and mental relaxation
118
A mantra is a
a word or sound that is repeated during mediation
119
T/F: a mantra should have a great emotional significance to you
F
120
Sessions of this type of relaxation should be ended by making a fist with both hands and saying to yourself that you are alert and refreshed
mediation
121
Visualization is also called this
imagery
122
Spiritual wellness can help to provide this
sense of peace
123
Counter productive behaviors to reducing stress
using tobacco, using alcohol or other drugs, disordered eatting patterns
124
T/F: disordered eating patterns only refer to clinical definition for eating disorders
F
125
(7) ways to help magage stress
1. manage stressors
2. rest and sleep
3. exercise
4. relaxation techniques
5. spiritual wellness
6. support network
7. avoid counderproductive behaviors
