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Meeting Life Challenges Flashcards

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1
Q

What are the two types of stress as defined by Hans Selye?

A

Eustress and distress

Eustress is positive stress that can enhance performance, while distress is negative stress that can lead to health issues.

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2
Q

What is the definition of stress according to Hans Selye?

A

The nonspecific response of the body to any demand

This definition has been debated as some researchers argue that stress reactions can differ based on the stressor and individual.

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3
Q

What is the term for events that cause the stress response?

A

Stressors

Stressors can include environmental, social, or psychological factors.

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4
Q

What does primary appraisal assess in the context of stress?

A

The perception of a new or changing environment as positive, neutral, or negative

This appraisal determines the perceived harm, threat, or challenge of an event.

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5
Q

What is secondary appraisal in the context of stress?

A

The assessment of one’s coping abilities and resources

This appraisal influences how one perceives their ability to handle a stressful situation.

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6
Q

List the physiological responses to stress according to the autonomic nervous system.

A
  • Release of catecholamines (epinephrine and norepinephrine)
  • Activation of the fight-or-flight response
  • Secretion of cortisol by the pituitary gland

These responses prepare the body to deal with stress.

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7
Q

What are the common psychological symptoms of stress?

A
  • Anxiety
  • Depression
  • Negative emotions (fear, anger, embarrassment)

These symptoms can exacerbate the stress experience.

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8
Q

What factors influence an individual’s perception of stress?

A
  • Past experiences
  • Sense of control
  • Psychological characteristics
  • Cultural context
  • Available resources

These factors shape how one appraises stressful situations.

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9
Q

What is the difference between environmental stress and psychological stress?

A
  • Environmental stress: external factors like air pollution or noise
  • Psychological stress: internal factors generated by personal thoughts and feelings

Both types can contribute to an individual’s overall stress levels.

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10
Q

Fill in the blank: Stress can be described as the pattern of responses an organism makes to _______ that disturbs equilibrium.

A

[stimulus event]

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11
Q

True or False: Stress is solely a negative experience.

A

False

Stress can have both positive (eustress) and negative (distress) effects.

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12
Q

What are some common signs of stress?

A
  • Lack of concentration
  • Memory loss
  • Low self-esteem
  • Poor decision-making
  • Irregular attendance

These signs can indicate varying degrees of stress and may require attention.

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13
Q

What is the role of the hypothalamus in the stress response?

A

Initiates action along two pathways that lead to physiological changes

These pathways involve the autonomic nervous system and the pituitary gland.

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14
Q

What does the term ‘strain’ refer to in the context of stress?

A

The reaction to external stressors

Strain reflects how an individual responds to the stress caused by stressors.

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15
Q

What is the impact of prolonged or chronic stress compared to short-term stress?

A

Prolonged or chronic stress usually has more negative consequences

Intensity, duration, complexity, and predictability of stress affect its outcomes.

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16
Q

Fill in the blank: The perception of stress is dependent upon the individual’s cognitive appraisal of events and the _______ available to deal with them.

A

[resources]

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17
Q

What is eustress?

A

The level of stress that is beneficial and can enhance performance

Eustress is often seen as motivating and can lead to personal growth.

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18
Q

What can lead to frustration as a source of psychological stress?

A

Blocking of needs and motives

Examples include social discrimination or academic challenges.

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19
Q

What can cause stress due to social pressures?

A

Excessive demands from others

Social pressures may include interpersonal difficulties and personality clashes.

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20
Q

List some signs of stress.

A
  • Lack of concentration
  • Memory loss
  • Poor decision-making
  • Inconsistency
  • Irregular attendance and timekeeping
  • Low self-esteem
  • Poor long-term planning
  • Frantic bursts of energy
  • Extreme mood swings
  • Emotional outbursts
  • Worry
  • Anxiety
  • Fear
  • Depression
  • Difficulties with sleep
  • Difficulties with eating
  • Misuse of drugs
  • Physical illness (e.g., stomach upset, headache, backache)
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21
Q

What are the three major types of stress?

A
  • Physical and environmental stress
  • Psychological stress
  • Social stress
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22
Q

What are physical stresses?

A

Demands that change the state of our body due to overexertion, poor diet, injury, or lack of sleep.

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23
Q

What are environmental stresses?

A

Aspects of our surroundings that can induce stress.

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24
Q

What are some examples of social stresses?

A
  • Death or illness in the family
  • Strained relationships
  • Trouble with neighbors
  • Attending parties (for introverts)
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25
What is the Presumptive Stressful Life Events Scale?
A self-rating questionnaire developed for the Indian population that assigns numerical values to life changes based on their severity.
26
What is the mean stress score for the death of a close family member?
66
27
What is the estimated mean number of stressful life events experienced without producing overt illness?
Approximately two.
28
What factors must be considered when evaluating the relationship between stressful life events and illness?
* Age at which the event was first experienced * Frequency of occurrence * Duration of the stressful event * Social support
29
Define daily hassles.
Personal stresses endured due to everyday life occurrences such as noisy surroundings, commuting, and emergencies.
30
What are traumatic events?
Extreme events like fires, accidents, or natural disasters that may lead to persistent symptoms of anxiety.
31
List the four major effects of stress.
* Emotional effects * Physiological effects * Cognitive effects * Behavioral effects
32
What are some emotional effects of stress?
* Mood swings * Erratic behavior * Anxiety and depression * Increased physical and psychological tension
33
What physiological changes occur due to stress?
* Increased production of hormones (adrenaline, cortisol) * Changes in heart rate and blood pressure * Slowed digestion * Increased physical activity
34
What are cognitive effects of stress?
Poor concentration and reduced short-term memory capacity.
35
What are some behavioral effects of stress?
* Disrupted sleep patterns * Increased absenteeism * Reduced work performance * Increased intake of stimulants and drugs
36
What is burnout?
A state of physical, emotional, and psychological exhaustion due to prolonged stress.
37
How does stress affect health?
It can lead to physical illnesses, increased susceptibility to diseases, and chronic stress symptoms.
38
What is the General Adaptation Syndrome (GAS)?
A three-stage response to prolonged stress: alarm reaction, resistance, and exhaustion.
39
What happens in the alarm reaction stage of GAS?
Activation of the adrenal-pituitary-cortex system and release of stress hormones.
40
What occurs during the resistance stage of GAS?
The body attempts to cope with the stressor while using resources cautiously.
41
What is the exhaustion stage of GAS?
The body's resources are drained, leading to increased susceptibility to stress-related diseases.
42
What is psychoneuroimmunology?
The study of the links between the mind, brain, and immune system, particularly how stress affects immunity.
43
What role do T cells play in the immune system?
They destroy invaders and increase immunological activity.
44
What effect does stress have on natural killer cells?
Stress can reduce their cytotoxicity, affecting the defense against infections and cancer.
45
True or False: Stress plays a role in 50-70% of all physical illnesses.
True
46
What does AIDS stand for?
Acquired Immuno Deficiency Syndrome
47
What role do B cells play in the immune system?
B cells produce antibodies
48
What are natural killer cells involved in fighting?
Viruses and tumours
49
How does stress affect natural killer cell cytotoxicity?
Stress reduces natural killer cell cytotoxicity
50
What psychological states are linked to reduced immune functioning?
Stress, depression, and bereavement
51
What is the relationship between social support and immune functioning?
Individuals receiving social support exhibit better immune functioning
52
What negative emotions are associated with psychological stress?
Depression, hostility, anger, and aggression
53
What can prolonged stress lead to in terms of psychological disorders?
Increased incidence of panic attacks and obsessive behaviour
54
What is the potential physical manifestation of excessive worry?
Frustrating, painful physical sensations mistaken for heart attacks
55
How do negative emotions affect health outcomes?
They are associated with poorer health outcomes
56
Fill in the blank: Stress can lead to unhealthy _______.
lifestyle or health damaging behaviour
57
What lifestyle habits can be negatively impacted by stress?
Poor nutritional habits, reduced sleep, smoking, and alcohol abuse
58
What are examples of health-promoting behaviours?
Balanced diet, regular exercise, family support
59
How does lifestyle impact health and quality of life?
It determines overall health outcomes and quality of life
60
What is coping in the context of stress?
A dynamic situation-specific reaction to stress
61
What are the three coping strategies identified by Endler and Parker?
Task-oriented, Emotion-oriented, Avoidance-oriented
62
Describe Task-oriented Strategy.
Involves obtaining information and acting to directly deal with the situation
63
Describe Emotion-oriented Strategy.
Involves maintaining hope and controlling emotions
64
Describe Avoidance-oriented Strategy.
Involves denying or minimising the seriousness of the situation
65
What is Lazarus and Folkman's view on coping?
Coping is a dynamic process of cognitive and behavioural efforts to manage stress
66
What are the two types of coping responses according to Lazarus and Folkman?
Problem-focused and Emotion-focused
67
What is the focus of problem-focused coping strategies?
To attack the problem itself
68
What is the focus of emotion-focused coping strategies?
To limit emotional disruption caused by an event
69
True or False: Research suggests that people tend to use emotion-focused coping more often than problem-focused coping.
False
70
What are some techniques for stress management?
Relaxation techniques, meditation, biofeedback, creative visualization, cognitive behavioral techniques, exercise
71
What is the purpose of relaxation techniques?
To reduce symptoms of stress and decrease the incidence of illnesses
72
What does biofeedback involve?
Monitoring and reducing physiological aspects of stress
73
What is creative visualization?
Using imagery and imagination to deal with stress
74
What is stress inoculation training?
Replacing negative thoughts with positive ones
75
How does regular exercise impact stress?
Improves heart efficiency, lung function, circulation, and immune system
76
What are the characteristics of a stress-resistant personality according to Kobasa?
Commitment, control, and challenge
77
What are life skills?
Abilities for adaptive and positive behaviour to deal with everyday challenges
78
What is assertiveness?
Communicating feelings, needs, wants, and thoughts clearly and confidently
79
What does effective time management involve?
Planning time and delegating tasks to relieve pressure
80
What is rational thinking?
Challenging distorted thinking and making positive statements
81
What are essential skills for improving relationships?
Listening, expressing feelings, and accepting differing opinions
82
What is self-care?
Maintaining health, fitness, and relaxation to handle stress
83
Fill in the blank: Overcoming unhelpful habits such as _______ is crucial for stress management.
perfectionism and procrastination
84
What type of breathing is considered the most relaxed?
Slow, stomach-centred breathing from the diaphragm ## Footnote The diaphragm is a dome-like muscle between the chest and the abdominal cavity.
85
What are some environmental stresses that can influence our mood?
* Noise * Pollution * Space * Light * Colour ## Footnote These factors can affect our ability to cope with stress and overall well-being.
86
What are unhelpful habits that can make one more vulnerable to stress?
* Perfectionism * Avoidance * Procrastination ## Footnote These strategies may help in the short-term but are detrimental in the long run.
87
Define resilience in the context of health.
A dynamic developmental process referring to the maintenance of positive adjustment under challenging life conditions.
88
What are the three resources that define resilience?
* I HAVE (social strengths) * I AM (inner strengths) * I CAN (problem-solving skills) ## Footnote Each of these strengths is necessary for a child to be resilient.
89
What does positive health comprise?
* A healthy body * High quality of personal relationships * A sense of purpose in life * Self-regard * Mastery of life's tasks * Resilience to stress, trauma, and change
90
List the factors that act as stress buffers and facilitate positive health.
* Diet * Exercise * Positive attitude * Positive thinking * Social support
91
How does a balanced diet contribute to health?
It can lift mood, give energy, improve circulation, prevent illness, strengthen the immune system, and enhance coping with stress.
92
What role does exercise play in health?
It helps manage weight and stress, reduces tension, anxiety, and depression, and serves as a stress buffer.
93
What are the two types of physical exercises mentioned?
* Stretching exercises (calming effect) * Aerobic exercises (increase arousal level)
94
What are some factors leading to a positive attitude?
* Accurate perception of reality * Sense of purpose in life * Acceptance of different viewpoints * Taking credit for success and accepting blame for failure * Openness to new ideas * Sense of humour
95
True or False: Optimists tend to assume that adversity can be handled successfully.
True
96
Define social support.
The existence and availability of people on whom we can rely, who care about, value, and love us.
97
What is the difference between perceived support and social network?
Perceived support relates to the quality of support, while social network relates to the quantity of support.
98
What are the two forms of social support?
* Tangible support (material aid) * Informational support (advice and information)
99
What is the relationship between social support and psychological well-being?
Social support is positively related to psychological well-being and helps reduce psychological distress.
100
What are the three main types of coping?
* Task-oriented coping * Emotion-oriented coping * Avoidance-oriented coping
101
Fill in the blank: Stress is a part of life and is neither a stimulus nor a response but an ongoing __________ process between the individual and the environment.
transactional
102
What are the emotional responses to stress?
* Anxiety * Sadness * Loss of self-esteem
103
What lifestyle factors can lead to stress-related diseases?
* Smoking * Alcohol * Drugs * Other harmful behaviours
104
What are the coping strategies to avoid stress?
* Assertiveness * Time management * Rational thinking * Improving relationships * Self-care * Overcoming unhelpful habits

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