1
Q
what are 3 main factors that influence individuals well-being, mental health and resilience
A
3 S’s: sleep, stress, self-regulation
2
Q
Intro to The Three S’s
A
important and interconnected determinants of mental health, resilience, and success at Uni
3
Q
Stress is often adaptive
A
in short term, stress is adaptive and helps keep you safe
can help build resiliency
good stress or eustress is normal part of life
4
Q
The Inverted U Theory
A
illustrates relation between pressure and performance and is a good example of when stress shifts from helpful to harmful
5
Q
Low Pressure/stress
A
results in boredom and weak performance
- as pressure begins to increase there in increased attention and interest
6
Q
high pressure
A
when stress becomes too high performance ultimately decreases
high anxiety is associated w/ impaired performance and distress
high stress can lead to complete meltdown w/ out proper strategies
7
Q
optimal performance
A
more pressure or stress can improve performance up to certain point by preparing us to cope effectively w/ challenge
- referred to as optimal performance point (peak of curve)
8
Q
responding to stress
A
thinkning
action
9
Q
thinking
A
the way you think can influence stress
focusing on negatives, overthinking problems and worry can exacerbate and prolong stress
keeping things in perspective and problem-solving can reduce stress
10
Q
action
A
the way you act can influence stress
being pro-active and tackling problems head-on tends to be more helpful than avoiding them
11
Q
flow theory
A
sweetspot between boredom and anxiety
totally immersed and absorbed in what they are doing, where they perform optimally and feel incredibly relaxed and positive
caught up in what you were doing, loss sense of self or time
12
Q
losing yourself in flow state
A
low states are very powerful for increasing happiness and well-being and strongly counteract stress and worry
- cometimes its physical activities or creative activities
13
Q
when are flow states most likely
A
intensely focus on task in present moment
do one thing at a time
remove distractions
focus on process rather than outcome
14
Q
learning to manage stress
A
stress that has shifted from helpful to harmful is maladaptive and can overwhelm coping resources and result in sig. distress
chronic stress results in irritability, fatigue, difficulty concentrating, disorganized thoughts, trouble sleeping
15
Q
3 S’s sleep:
A
sleep is a state of mind and body characterized by altered or reduced consciousness
- good quality sleep is essential to survival and plays crucial roles in physical/mental health
16
Q
functions of sleep
A
drives cellular growth and repair
clears toxins that build up during day
supports learning, memory, attention, emotional well-being
supports immune system and metabolic health
core neural function
memory consolidation is better with longer sleep and without disturbances
17
Q
what can sleep do
A
involved in repairing cells in the body, especially heart and blood vessels
important for brain functions, emotional regulation and thinking
bidirectional relationship between sleep and mental health
sleep can result in poor mental health leading to decreased well-being
18
Q
The Three S’s: Self-Regulation
A
Self-regulation refers to control over behaviour, thoughts and emotion which can interact w/ each other
19
Q
behavioural level
A
setting a healthy rythm to the day
keeping balanced routine that incorporates
schoolwork, exercise and mindfulness, socializing
20
Q
cognitive level
A
managing difficult, negative, intrusive thoughts and worries using strategies
spot the things that are impacting mood, check to see if accurate, shift from worrying to problem-solving,
look for positive interpretations, mentally reframing
21
Q
emotional level
A
slowing yourself down, calming and relaxing yourself when stressed or tense
thinking before acting in accordance w/ values
22
Q
interconnection of the three S’s
A
the three S’s can significantly contribute to ability to increase or decrease resilience
important for ability to adapt to setbacks, manage stress in healthy ways, stay true, succeed
23
Q
low pressure : inverted U theory
A
results in boredom and weak performance
- as the pressure begins to increase you can see increased attention and interest
24
Q
optimal performance : inverted U theory
A
more pressure or stress can improve performance up to certain point by preparing us to cope effectively with a challenge
25
high pressure : inverted U theory
when stress become too high performance ultimately decreases
high anxiety is associated with impaired performance and distress
if effective coping strategies are not in place, high stress can lead to complete meltdown
26
responding to stress
whether is it adaptive or problematic can also be determined by how you respond to stressful events
27
2 factors that influence your response to stress and whether its adaptive or problematic
thinkning, action
28
thinkning
the way you think can influence your stress
focusing on the negatives, overthinking problems, and worry can exacerbate and prolong stress, whilst keeping things in perspective and active problem-solving tend to reduce stress
29
action
the way you act influences your stress
- being pro active and tackling problems heads on tend to be more helpful than avoiding them and putting them off
30
flow theory
intense concentration
perform very good
in the zone
tune out distrctions and focus
effort wehn facing extreme challenge
present but not
so engaged in a task you lose time
optimal exrpriences
31
5 factors for flow theory
- intrinsically rewarding
- clear goals and sense of progress
- clear and immediate feedback
- match of challenge and skill
- intense focus on the present moment
32
What are flow states good for
Increasing happiness and wellbeing and strongly counteract worry and stress, so it can be really helpful to build up those activities that you find really absorbing
33
maladaptive stress
stress that has shifts from helpful to harmful and can overwhelm your coping resources and result in significant distress
34
symptoms of overwhelming stress
irritability, fatigue, difficulty concentrating, disorganized thoughts, trouble sleeping
35
covid good stress
feeling worried and stressed about the pandemic might make you more likely to flow guidlines
check in on family and friends
remaining vigilant and respecting social distancing
36
covid bad stress
prolonged stress affect their well-being and mental health of many people
worry about old people, relatives, losing jobs and businesses, having someone close to you being hospitalized
37
sleep
is state of the mind and body characterized by altered or reduced consciousness
38
good quality sleep
consists of falling asleep in 30min or less, sleeping through the night and easily falling back to sleep if woken up within 20min
39
why is good quality sleep important
essential to your survival and plays a crucial role in both physical and mental health
40
what is an example of a benefit of sleep
involved in repairing cells in the body, especially in the heart and blood vessels
brain functions, such as emotional regulation and thinking (cognitive functioning)
41
self regulation
refers to control over behaviour, thoughts, and emotion which can interact with each other
42
what are the different levels of self-regulation
behavioral level
cognitive level
emotional level
43
behavoural level
setting a healthy rhythm to your day
includes keeping a balanced routine that incorporates activities such as focused school/work, physical exercise and mindfulness, socializing with friends and family, other self-care activities or hobbies
44
cognitive level
involves managing difficult, negative, or instructive thoughts, and worries and using cognitive strategies to manage stress
includes spotting the thoughts that impact your mood, checking to see if they are accurate and realistic, shifting from worry to problem-solving and planning, looking for positive interpretations and mentally reframing
45
emotional level
includes slowing yourself down, calming and relaxing yourself when stressed or tense, and pausing and thinking before acting, and acting in accordance with your values
46
routines
sleep, exercise, help emotional regulation and vice versa
working with your thoughts also helps emotional self-regulation and vice versa
47
overall self regulation
behavioral, emotional, and cognitive all interact in influencing your overall self-regulation
48
what are brain regions important for initiation and termination of stress
adrenal gland
hypothalamus
pituitary gland
49
adrenal gland
is an endocrine gland located about the kidney.
produces hormones that help regulate a number of bodily functions
50
what does the adrenal gland produce
cortisol, major hormonal mediator of the stress response
51
hypothalamus
small portion of the brain
controls and release of hormones from the pituitary gland and links the endocrine system to the nervous system
52
pituitary gland
pea sized gland attached to the base of the brain
major role in growth and development and controls the functioning of the other endocrine glands
53
what is the pituitary gland divided into
2 parts
anterior and posterior pituitary
54
what is the HPA axis
biological stress response
hypothalamic-pituitary- adrenal axis
55
step 1 of HPA axis
the sudden onset of stressor (or sudden threat of embarrassment and/or fear) trigger the release of corticotropin-releasing hormone (CRH) from the hypothalamus
56
step 2 of hpa axis
CRH stimulates the release of adrenocorticotropic hormone (ACTH) from the anterior pituitary
57
step 3 of hpa axis
the glucocortcoid hormone cortisol is secreted from the adrenal gland as the end product axis
58
step 3 HPA axis : acute stress
during acute stress HPA axis response will deal with the problem
the sudden changes (increase HR) will help you think clearly and quickly and assess the situation,
59
step 4: HPA Axis
once the threat is assessed to be minimal and you have retrieved some recollection of your assignment and decide flight is not required, cortisol inhibts (the CRH from being released) the loop through negative feedback
60
how is your response to stress influenced
your thoughts
bodily sensations
feelings
behaviours
61
unhelpful responses to stress
thought: i might do bad, what if i mess up? i going to ruin my life"
bodily sensations: tense, poor sleep, tired
feelings: anxious, panicky
behaviour: withdrawal, procrastination, distraction, less revision
62
help response to stress
thought: "how do i prepare for this? what is the first step i can do?
bodily sensation: reasonably calm, relaxed, decent sleep
feelings: mild anxiety, motivated to do well
behaviour: make plans, regular revision schedule with breaks
63
what else can infleunce stress
social and enviormental factors
64
social factors that increase stress
early history or trauma or neglect
feeling excluded or marginalised
being discriminated against
feeling trapped or hopeless
poverty
limited social support
65
who are most affect by social factors increasing their stress
black, indigenous, people of colour
LGBTQ2+
disability ppl
refugees and asylum seekers
lower socioeconomic backgrounds
66
social factors that reduce stress
having a supportive social network
having strong social identity
sense of agency
feeling a sense of belonging
feeling heard and listened to
access to opportunities
67
inter individual
refers to the differences between different people
68
intra individual
refers to the differences within a person at different times
69
example of inter-individual differences
hair
everyone has hair but everyone will have different hair characteristics
and it can change everyday is not always the same
stress
the is no "right" level of stress hormones
someone's biological reaction to stress can be influenced by a variety of factors
70
someone's biological reaction to stress can be influenced by a variety of factors:
ime of day
hormones
diet
lifestyle (exercise, sleep, quality/routine, alcohol, recreational drug use)
coping strategies
the impacting of intra-individual differences'
71
perfectionism and self-criticism
perfectionism is the tendency to set unrealistically high expectations for yourself and/others, everything is a failure if not done perfectly leads to high self-criticism, fear of failure, procrastination, and concerns about what others will think
72
what does perfectionism increase
vulnerability for anxiety, depression, and other mental health problems, and looks to be increasing in young people
73
imposter syndrome
when you compare yourself to other people and think you aren't good enough or don't belong
74
useful ways to tackle perfectionism, self-criticism, and self-doubt
focus on strengths
avoid comparisons
mindfulness and self-compassion
good enough
challenge your beliefs
growth mindset
75
focus on strength
remind yourself of your successes and strengths
we are human and make mistakes
anyone who has never made a mistake has never tired anything new- albert einstein
76
avoid comparisons
try not to compare yourself with others
especially on social media
try to talk to trusted others about your thoughts and feelings to get another perspective
77
good enough
try and do things reasonably well but not trying to get it perfect
aiming to get 2:1 essay done and complete will be more realistic and more likely to be done than trying to write the perfect essay
78
challenge your beliefs
self criticism and perfectionism can come from a belief that you need to get things together and right all the time to be successful or else your a failure
what is the evidence for this belief
does it help me achieve my goals
what might someone i respect say
79
growth mindset
you can get stuck in the self-criticism if you believe that your abilities, skills, and intelligence are fixed
however, if you believe that you can develop your abilities, set back are not so bad
80
what does having the mindset of "growth mindset" proven
increase productivity, resilience, and persistence with difficulties and is more accurate way of looking at how your brain work
81
effects of stress including chronic/overwhelming stress
physical and mental health impacts
known as allostatic load
82
equilibrium or allostatic
the process of responding to a challenge or stressor by triggering various biological and chemical processes to maintain balance
83
example of equilibrium or allostasis
a brief triggering of the HPA axis and negative feedback to reset
84
wear- and - tear or allostatic load
the wear and tear on the body and brain that results from chronic or overwhelming stress
85
example of wear and tear or allostatic load
overactivity or sensitivity of the HPA axis- always firing and difficulty finding equilibrium
86
common signs associated with chronic stress
cognitive changes
emotional changes
physical changes
behavioral changes
87
cognitive changes examples
diffulity with concentration, sustained attention, memory problems, difficulty with problem solving, constant worrying
88
examples of emotional changes
moodiness
mood swings
irritability
feeling sad
hopeless or helpless
agitated feeling
anxious or tense
cant relax
89
examples of physical changes
muscle tension, stomach/gastrointestinal problems, change in appetite, rapid HR, high BP, headaches, fatigue, loss of sex drive, problems with sleep
90
examples of behavioral changes
changes in sleep
eating/hunger
social withdrawal
changes in productivity/performance
nervous habits
reliance on substance such as drugs
91
what are the 2 basic types of sleep
non rapid eye movement (REM) (stage 1-3) sleep
and rapid eye movement (REM) (stage 4) sleep
92
stage 1 : non REM sleep
includes change from being awake to being asleep
reieft, lasting only several minutes
light sleep
93
what might stage 1 include
a slowing down of your heartbeat, breathing, eye movements
relaxation of the muscles
brainwaves begin to slow
94
stage 2 : non- REM
period of light sleep before you enter a deeper sleep
95
what does stage 2 involve
further slowing down of your heartbeat and breathing
eye movements stop
deeper muscle relaxation
body temperature drops
brainwaves slow even more but slow brief bursts of activity
96
stage 3: non-rem
involves the type of sleep that you need to feel awake and refreshed the next day
occurs longer periods during the first half of the night
97
what does stage 3 involve
further slowing down of your heartbeat and breathing (the slowest they'll be)
deeper muscle relaxation
brainwaves slow even more
difficult to wake you up
98
stage 4 : REM sleep
first stage involving REM
first occurs after the three non-rem stages (90min after you fall asleep)
99
what does stage 4 involve
rapid eye movements
breathing, heartbeat, and blood pressure increase to be close to waking levels
brainwaves have mixed frequencey and start to resemeble brain waves when you are awake
most (not all) dreaming occur in REM
you limbs become temp paralyzed so that you do not act out in your dreams
100
what is the importantance of REM sleep
resetting your mental state and dispelling highly emotionally charged memories
over the night REM get longer in duration with most REM happening in the last third of the night
older people spend less time in stage 3 and 4 they wake up a lot interrupting their sleep cycle
101
benefits associated with good quality of sleep
cognitive benefits
emotional benefits
physical benefits
behavioral benefits
102
cognitive benefits of sleep
improved memory
improved attention
improved problem-solving
103
emotional benefits of sleeping
increased positive emotions
decreased negative emotions
104
physical benefits of sleep
keeping your heart healthy
lowering BP
aiding your immune system
regulating hormones associated with food cravings
coping with pain
105
behavioral benefits of sleep
improved productivity
106
what are circadian rhythms
naturally occurring process, which forms a biological clock that your body naturally wants to follow
107
what does circadian rhythms ensure
your body is optimized at the correct time of the day through biological processes such as regulation of the sleep-wake cycle, energy levels, brainwave activity, and others
108
what is circadian rhythms based off
24 hour day and involve differenct cycles that rely on biological mechansims and the secretion of different hormones
109
example of circadian rhythms
sleep stages
110
examples of cognitive changes to a disrupted biological rhythm
feeling fatigued
problems with attention
increased impulsivity
slower thinking
111
examples of emotional changes to a disrupted biological rhythm
lower mood and increased feelings of stress, emotional reactivity, and irritability
112
examples of physical changes to a disrupted biological rhythm
reduced energy, changes in metabolism, difficulty maintaining a healthy weight, reduced immune functioning and increased risk for a variety of illnesses and diseases
113
examples of behavioural changes to a disrupted biological rhythm
decreased productivity, difficulty falling asleep and/or waking up, difficulty maintaining a balanced routine
114
self care
refers to any activity that takes care of your personal needs and well-being
115
examples of self care
engaging in a relaxing activity that you enjoy
reading
walking
listening to music
experiencing or creating art
positive routine for yourself that balances school/work with healthy choices
spending time with friends
family
116
what has participating in activities shown to do
decrease stress levels and have positive effects on self-esteem and well-being
117
people who have stress tend to____from their social support
pull away, while people who have a socail support tend to have lower levels of stress
118
the talk process
first stage
talk about talking
tell a person you trust that you want to talk about your problems
tell them how you want the conversation to go
example: "i would like to talk about my stress. i need you to listen and provide support through reassurance and understanding. i don't need you to solve my problems- just be there for me"
119
identification of a specific problem
second stage
providing real-life examples of your problems
if you are experiencing the signs of anxiety, depression, mental health problems what are the signs?
more details the better
what does the mental health problem feel like? what are the visible symtpms?
120
suggestions for ways they can help
telling people what your are looking for from the conversation
the people you open up to might not know how to help
make this easier by detailing what you want
do you only want someone to let off stream or vent to?
do you want help (suggestions)
121
take a break
feeling overwhelmed, it is okay to take a break from what you are doing
allow time to calm down
nice walk, run outside, relaxing on the couch or cathcing up with friends
122
research about taking a break (Blasche et al 2018)
found that in the context of academic courses, short breaks that consist of either relaxation and/or exercise may not only reduce fatigue but also enhance participation and learning during lectures
123
practice mindfulness
being present through awareness of your immediate environment both outside (temp, sounds, smells) and inside (awareness of thoughts, feelings as they happen moment to moment without judgement)
124
mindfulness and university students
help uni students manage stress levels
was effective coping strategy to help reduce stress levels during the exam period compared to general mental health support
125
examples of practicing mindfulness
focusing on external object
focusing on breathing
126
limit avoidance
stress can give you the urge to avoid or numb your feelings through maladaptive coping strategies, such as excessive alcohol or drug use
"band-aid solution" in the short term and in the medium to long term this can worsen existing and cause new problems and add to your stress
127
research about avoidance
accepting your emotional state during stressful or negative solutions, rather than avoiding your feelings may protect against negative affect and even depressive symptoms
128
negative effect
experiences of negative emotions and poor self-concept
129
tackling problems
is more beneficial and helpful than avoiding and putting them off
130
recognize when you need further help
too much stress can lead to distress
while adaptive coping and resiliency to manageable stress is part of a healthy life experience
if you are very stressed hard to do day-to-day activities its important to tell someone
recognizing you need the help is an important step in reducing stress
131
self compassion
its easy to become self-critical, blame yourself- and to focus on your mistakes and faults however this makes stress worse
132
why is self compassion important for reducing stress
helpful to be kind, supportive, and encouraging to yourself
useful to think what we would say to support someone we care about going through similar stress and to say that to ourselves
133
how to talk to yourself
positivitly
same tone of voice
point out successes, strengths, progress, encourage yourself to take the next steps
134
what is self compassion proven to help
make you feel calmer and to be less emotionally reactive to stressful events
135
overthinking
too much worrying can make you stress
overthinking can lead to overgeneralization when you think that one difficulty applies to lots of other situations
136
concerete problem solving
check if you are worrying about a real problem or whether it is a hypothetical problem
second; if it is real as best be active, specific, concrete: focus on the specific sensory details of the difficult situation and its particular context and circumstances, to put it into perspective and to make plan
137
example of concrete problem-solving
if you had an argument with a friend and you are dwelling on why it happened and what it means about you and your friendship, it is more helpful to replay in detail what you said and did and how it unfolded to learn what you could do differently
138
healthy strategies for sleep
routine
environment
consumption
exercise
mindfulness
support
reduce worry
139
routine
create a relaxing and consistent bedtime routine
going to bed + waking up at the same time every day help with circadian rhythms
easier to fall asleep and get up
let your body know you are going to bed
incorpate activities you find relaxing into your bedtime routine
140
enviroment
environment that promotes sleep
avoid bright lights, loud sounds, make your bed comfortable and keep your room at a comfortable temp
routine that involves relaxation, mindfulness, calming atmosphere helps promote sleep
141
consumption
avoid intense exercise, caffeine, nicotine, alcohol, recreational drugs before bed
- keep you up and distrupt your natural rhythms and sleep-wake cycles
142
exercise
aim to be active everyday avoid prolonged inactivity
recommened minimin 150 per day of moderate intensity or 75 min of vigorous exercise per week
143
mindfulness
create a mental space to faciliate sleep
clearing your mind
meditate on what you are thankful for or a positive affirmatin to settle your mind often goes with physical relaxation and deep breathing to calm the nervous system
144
additional support
if sleep problem are consistent and impairing day to day seek help
pharmacological interventions and non-pharmacological interventions
145
reduce worry
tackle worries set specific times aside earlier in the day to write down your worries and then see how many are either not important, go away over time , or can be tackled
146
daytime and bedtime routine
consistent and balanced routine may involve waking up and going to sleep the same time everyday and eating meals same time
daily rhythm or routine does not mean that everyday has to be same but important for some consistency and healthy balance of work/acitivites
147
avoided sifted sleep
some careers require you to reverse your night and day
however, can impact circadian rhytms and is associated with an increased risk of various health problems
148
avoid disruptions
avoid falling into a pattern of frequently staying up all night to study or partt
even a couple times a week can influence your body circadian rhymes
149
cognitive skills
reframing : help regulate emotions and develop a healthy level of distress tolerance
be nice to your self
be understanding
be versatile
be a good communicator
150
cogntivie skills helpful in emotion self regulation
1. be nice to yourself
2. be understanding
3. be versatile
4. be a good communicator
IDIS199
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