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promotion of health & wellness > chapter 2 > Flashcards

chapter 2 Flashcards

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1
Q

stress

A

general physical and emotional state that accompanies a stress response

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2
Q

stressor

A

mental states or events

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3
Q

stress response

A

physical and psychological reaction

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4
Q

physical response to stress is a

A

protection mechanism to a perceived threat

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5
Q

autonomic NS

A

acute
sympathetic, parasympathetic

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6
Q

sympathetic

A

fight, flight, freeze

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7
Q

parasympathetic

A

rest and digest

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8
Q

endocrine system and stress

A

acute and chronic
hormonal chemical messages

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9
Q

fight, flight, freeze activate the

A

adrenal glands

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10
Q

adrenal glands secrete

A

cortisol, epinephrine

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11
Q

physiological response to fight, flight, freeze

A
  • HR, BP, respiration increase
  • hearing, vision become more acute
  • Liver releases more sugar into bloodstream (glycogenolysis)
  • Increased perspiration
  • Digestion & peristalsis cease
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12
Q

return to homeostasis

A

perceived threat is diminished
sympathetic response is withdrawn

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13
Q

sympathetic response is withdrawn

A

physiologic changes revert to baseline

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14
Q

cognitive response to stress

A

appraisal or perception of situation
reduce the magnitude of response

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15
Q

how does cognitive response reduce magnitude of response

A

successful prediction, perception of control

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16
Q

psychological response to stress

A

emotion related
anxiety, depression, fear

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17
Q

psychological responses are impacted by

A

personality, education, cultural background, gender, lived experience

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18
Q

4 stress level types

A

underload, optimal, overload, burnout

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19
Q

optimal level of stress

A

moderate level

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20
Q

stress underload

A

not challenged enough to improve
inactive, laid back

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21
Q

overload stress

A

exhaustion, fatigue, challenges become stressors that impair physical and emotional health

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22
Q

burnout

A

anger, anxiety, panic, breakdown

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23
Q

universal and predictable response pattern to all stressors

A

general adaptive syndrome

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24
Q

eustress

A

initiated by pleasant stressor

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25
distress
initiated by unpleasant stressor
26
stages of GAS
alarm, resistance, exhaustion
27
alarm stage (GAS)
fight, flight, freeze makes body vulnerable to disease or injury by mobilizing it to cope with a crisis
28
resistance stage (GAS)
with continued stress the body develops a new level of homeostasis to cope with the added stress, increasing resistance to illness
29
exhaustion stage (GAS)
results in the depletion of resources that leave the body vulnerable to disease
30
allostatic load
wear and tear on the body that results from the long-term exposure to repeated or chronic stress
31
allostatic load depends on many factors including
genetics, life experiences, emotional and behavioral responses to stressors
32
frequent activation of the body's stress response
damages the body in the long run increases susceptibility to disease after repeated/prolonged stress
33
psychoneuroimmunology
the study of the interactions among the nervous, endocrine, immune systems
34
hormones released in the stress response may
inhibit or strengthen the immune system
35
acute stress can cause a
rise in immune cells, which enhances the immune response
36
chronic stress causes a prolonged secretion of
cortisol which negatively affects the immune system and causes diseases associated with inflammation
37
adaptive calibration model of stress focuses on
evolution instead of risk factors
38
adaptive calibration model of stress is a theory that
the body learns and adapts based on past experiences so it can more efficiently recognize similar threats, act, return to homeostasis
39
unresolved chronic stress and/or a poor ability to handle stressors leads to
increased risk for a wide range of health problems
40
physical stress response--> BP rises--> chronic high BP--> ______
atherosclerosis
41
emotional response--? anger/hostility--> neuropeptides--> ______
accentuate inflammation in vessels
42
stress related psychological disorders
depression, panic attacks, anxiety, ED, PTSD
43
stress related altered immune function
colds, infection, asthma, allergy attacks, chronic disease flare ups
44
other stress related health conditions
headaches, skin disorders, fibromyalgia, insomnia, digestive issues, injuries, menstruation, pregnancy complications
45
types of ACE
abuse, household challenges, neglect
46
studies show a graded close-relationships between ACEs and
negative health and well-being outcomes
47
common stressors
major life changes daily hassles college stressors job-related social environmental internal trauma
48
major life changes
moving, marriage/divorce, new job/lost job, death of loved one, graduation
49
daily hassles
traffic, losing/forgetting something, car problems
50
college stressors
academic, interpersonal, time pressures, financial concerns, worries
51
job-related stressors
pressure, over-committed, interpersonal, financial, worries
52
social stressors
real life, digital
53
environmental stressors
natural disaster, war, noise
54
internal stressors
thoughts and perceptions of ourselves
55
trauma related stressors
accident, assault, aggressions
56
managing stress: support system
family, friend, group
57
isolation can lead to
chronic stress
58
people who have strong support systems
stay healthier and recover faster than those who do not
59
key characteristic of blue zone
strong emphasis on communal living, with close social ties, strong family structures, sense of belonging within the community
60
managing stress: volunteer
choose an area you feel connected to know your limits
61
managing stress: improve communication skills
assert yourself, maintain safe boundaries, express thoughts and feelings
62
managing stress: exercise
regular movement can reduce DP, adaptations to stress, increased energy, mental clarity
63
managing stress: nutrition
balanced and consistent meals support the brain with energy and adequate neurotransmitters know caffeine limits
64
managing stress: time management
set priorities schedule tasks realistic goals budget time
65
managing stress: cultivate spiritual wellness
look inward, spend time in nature, notice art, architecture, music engage in personal spiritual practice like prayer, meditation, yoga
66
managing stress: writing
keeping a diary can help with cope stress
67
managing stress: thinking and acting constructively
take control of what you can problem solve modify expectations stay positive practice affirmations sense of humor be kind to yourself
68
managing stress: relaxation and body awareness techniques
practicing mindfulness leads to better problem-solving skills, emotional self-regulation, resilience
69
yoga
cultivates body awareness, ease, flexibility
70
tai chi
promotes relaxation and concentration, teaching you to move with rather than against the stressors of everyday life
71
biofeedback
enables you to reduce your response to stress by becoming more aware of physiological arousal
72
adequate sleep
improves mood, fosters feelings of competence and self-worth, enhances mental functioning, supports emotional functioning
73
progressive muscle relaxation
addresses the muscle tension that occurs when the body is experiencing stress
74
managing stress: counterproductive coping strategies
tobacco use, alcohol and drug use, poor eating habits
75
when self-help techniques are not enough
counseling

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