Chapter 3

Question 1

what is a stressor and what is a stress response

Answer 1

stressor= situation or event that triggers physical and emotional reactions
stress response= physical or emotional changes associated with stress or a stressor

Question 2

what are the systems at work during a physical stress response

Answer 2

endocrine and nervous systems

Question 3

what are the divisions of the autonomic nervous system

Answer 3

the autonomic system
has two divisions:
sympathetic and parasympathetic

Question 4

what is the action of the endocrine system during a stress response

Answer 4

relsease hormones into the bloodstream
influence metabolism and other body processes
prepare body to respond to the stressor

Question 5

what do the two systems involved in the stress response do together

Answer 5

release chemical messengers- cortisol and epinephrine
fight, fright or freeze
heightended reflexes to deal with the stressor

Question 6

what happens to return to homeostasis after a stress response

Answer 6

parasympathetic system takes over and halts the stress response
calms your body and resumes normal function
extra glucose is reabsorbed

Question 7

cognitive responses to stress

Answer 7

two factors:
successful prediction of the outcome
perception of control
also the appraisal of potential stressor influences your response

Question 8

psychological responses to stress

Answer 8

anxiety depression or fear
controlled by somatic nervous system
effective behaviours:
laughing
exercising
meditating
time management skills
ineffective behaviours:
overeating
hostility
tobacco alcohol or other drugs

Question 9

what is the big five model/five factor model

Answer 9

consciousness
agreeableness
neuroticism
openness to experience
extraversion

Question 10

how can cultural background play an role in stress

Answer 10

disrespectful treatment
learning to accept and appreciate others cultural background can be useful to manage stress

Question 11

what are the three stages of the general adaptation syndrome (GAS)

Answer 11

alarm
adaptation
exhaustion

Question 12

what is pleasant stress referred to

Answer 12

eustress

Question 13

what is unhappy or unpleasant stress referred to as

Answer 13

distress

Question 14

what can long term stress thats leads to the relsease of stress hormone cortisol lead to

Answer 14

heart disease
obesity
hypertension

Question 15

what is long term wear and tear of stress response called

Answer 15

allostatic load

Question 16

what can the allostatic load be caused by

Answer 16

frequent stress
poor adaptation to common stressors
imbalances in the stress response systems in the body
genetics
life experiences
behavioural responses to stressors

Question 17

what is psychoneuroimmunology

Answer 17

study of interactions between nervous and endocrine system
chronic stress may have a substantial consequences in persons predisposed to or experiencing disease
complex network of interactions between the two systems cortisol decreases number of immune cells
epinephrine promotes relsease of immune cells but decreases their efficiency

Question 18

what can chronic stress accelerate

Answer 18

inflammatory disease
heart disease
type 2 diabetes
multiple sclerosis

Question 19

what can long term stress cause

Answer 19

cardiovascular disease
hypertension
impaired immune response
accelerated aging

Question 20

what can stress do to the cardovscular system

Answer 20

increase inflammation throughout the body
increase levels of cholesterol plaquing out in the blood vessels
increase level of homocysteine and C-reactive protein (CPR)
elevate levels of CPR linked up with insulin resistance

Question 21

what are health problems medited by stress

Answer 21

digestive problems
cancer
asthma
tension headaches
insomnia and fatigue
injuries
menstrial irregularities, erectile dysfunction and pregnancy complications
loss of interest in enjoyable activity

Question 22

what are some common sources of stress

Answer 22

majour life changes including:
- graduation
-marriage
-birth of a child
daily hassles
post secondary stressors including:
-academic stress
-interpersonal stress
-time pressures
-financial concerns
-worries about the future
job related stressors
social stressors
environmantal stressors
internal stressors

Question 23

what are ways to control and manage stress

Answer 23

shore up your support system
improve your communication skills
be nurturing and kind
develop healthy exercise eating and sleep habits
identify and moderate stressors
learn mindfulness skills

Question 24

why does nutrition play a role in managing stress

Answer 24

healthy diet gives energy to deal with stressors
can enhance feelings of wellness and self esteem
helpful tips include:
removing caffeine

Question 25

how does spiritual wellness help manage stress

Answer 25

linked to longer life expectancy, reduced risk of disease and faster recovery associated with more effective coping skills

Question 26

what are some techniques to change unhealthy thought patterns

Answer 26

think and act constrictively take control problem solve modify your expectations stay positive cultivate your sense of humour focus on whats important

Question 27

what are some problem solving strategies

Answer 27

define the problem in one or two sentences identify the cause of the problem consider all solutions wight positive and negative consequences make a decision list what you will need to act on the decision carry out the list evaluate the outcome and revise approach

Question 28

what are the benefits to hearty laughter

Answer 28

elevates heart rate aids digestion eases pain triggers the relsease of endorphins and other pleasure stimulating chemicals in the brain

Question 29

what is biofeedback

Answer 29

reduce the stress response by being more aware of the physiological arousal involves electrical monitoring of some measure of physiological stress

Question 30

what are some ways to help reduce stress or stressors in life

Answer 30

confiding in yourself through writing cognitive techniques relaxation and progressive relaxation visualization meditation deep breathing yoga tai chi listening to music biofeedback

Question 31

what are non-useful coping strategies

Answer 31

tabacco use alcohol and drug use psychoactive drugs caffeine, marijuana, opioids unhealthy eating habits

Question 32

what are the steps to create a personal plan for managing stress

Answer 32

identifying the stressor designing your plan getting help