Personal Stress Management

Question 1

Definition: Stress

Answer 1

A physical chemical or emotional factor that causes bodily or mental tension; an internal state of arousal or the physical state of the body in response to various demands.

Question 2

Definition: stressors

Answer 2

Things that upset work site us
Tangible( Dealing with an angry friend)
Intangible( Emotions that arise when you are participating in an athletic competition)

Question 3

Five categories of stressors

Answer 3

Acute time limited stressors
Brief stressors
Life changing events
Chronic stressors
Distant stressors

Question 4

Five categories of stressors
Acute time-limited stressor

Answer 4

Anxiety provoking

Question 5

Five categories Of stressors
Brief Stressors

Answer 5

Serious Challenges

Question 6

Five categories Of stressors
Life changing events

Answer 6

Decision making

Question 7

Five categories Of stressors
Chronic stressors

Answer 7

Ongoing demands

Question 8

Five categories Of stressors
Distant stressors

Answer 8

Trauma triggers

Question 9

Three types of stress

Answer 9

Eustress
Neustress
Distress

Question 10

Definition: Eustress

Answer 10

Positive stress that challenges us to grow, adapt and find creative solutions.

Question 11

Definition: Neustress

Answer 11

Neutral stress neither good nor bad
Expose to stress that has no impact on you

Question 12

Definition: Distress

Answer 12

Negative effects of stress that can deplete or destroy life energy

Question 13

Example: Eustress

Answer 13

Wedding high school reunion birth of a baby.

Question 14

Example: Neustress

Answer 14

Natural disaster in another part of the world

Question 15

Example: Distress

Answer 15

Death of the loved one problems with interpersonal relationships and bullying.

Question 16

General adaptation syndrome (GAS)

Answer 16

Our bodies constantly strive to maintain homeostasis

Adaptive response the bodies attempt to restore homeostasis

GAS describes the body’s response to a stressor in three distinct phases

Question 17

General Adaptation syndrome phases.

Answer 17

Stresser
Alarm
Resistance
Exhaustion
Return to homeostasis

Question 18

Trauma stress response.

Answer 18

Fight flight freeze or fawn

Question 19

Definition: Fight

Answer 19

Self preservation
Anger outburst
Demanding perfection for mothers
Controlling others
Narcissistic tendencies
Bullying

Question 20

Definition: Flight

Answer 20

Obsessive or compulsive tendencies
Feeling of anxiety or panic
Workaholic
Can’t sit still can’t relax
Rushing around
Perfectionism
Over achiever

Question 21

Definition: Freeze

Answer 21

Feeling unreal
Brain fog
Spaced out
Difficulty in making decisions
Difficulty taking action
Wants to hide from the world
Coach potato

Question 22

Definition: Fawn

Answer 22

People pleaser
Loss of self
Code dependent relationships
Stay in violent relationships
Little or no boundaries
Easily exploited by others
Flattering others
Can’t speak up for themselves.

Question 23

Cognitive transitional model of stress and coping

Answer 23

Looks at relationships between stress and health
Stress results from imbalance between demands and resources

Question 24

Cognitive transitional model of stress and coping phases
Phase 1

Answer 24

A primary appraisal process will be trickered

Question 25

Cognitive transitional model of stress and coping phases Phase 2

Answer 25

A secondary appraisal process will take over

Question 26

Cognitive transitional model of stress and coping phases Phase 3

Answer 26

Copy response will be initiated

Question 27

Cognitive transitional model of stress and coping phases Phase 4

Answer 27

Stress oak and will feedback into the cognitive appraisal stage if more needs to be done to resolve the situation

Question 28

Stress compute tributes to approximately how much of all major illnesses

Answer 28

80%

Question 29

Stressers cause the body to prepare for

Answer 29

Fight or flight

Question 30

Emotional response Stimulates autonomic nervous system(ANS)

Answer 30

Sympathetic nervous system (SNS) "speed things up" Parasympathetic nervous system (PNS)." Slow things down", restoring hemostasis.

Question 31

Compromised immune system could be a result of

Answer 31

Our bodies staying at a high level of stress for long.s of time Denying our own feelings over a long. Of time Prolonged stress Traumatic stress

Question 32

How stress affects the body The brain

Answer 32

Difficulty concentrating anxiety depression irritability,mood and mind fog

Question 33

How stress affects the body Cardiovascular

Answer 33

Higher cholesterol high blood pressure,increase risk of heart attacks and strokes

Question 34

How stress affects the body Joint and muscle

Answer 34

Increased inflammation tension aches and pains muscle tightness

Question 35

How stress affects the body Immune system

Answer 35

Decrease Immune function Lower immune defense increase risk of becoming ill Increase in recovery time

Question 36

How stress affects the body Skin

Answer 36

Hair lost double brittle hair, brittle nails. Dry skin, acne delayed tissue repair.

Question 37

How stress affects the body Gut

Answer 37

Nutrient absorption diarrhea constipation in digestion bloating pain and discomfort

Question 38

How stress affects the body Reproductive system

Answer 38

Decrease hormone production decrease in libido increase in PMS symptoms

Question 39

Six common defense mechanisms used to alleviate anxiety and eliminate comflict

Answer 39

Denial Displacement Rationalization Projection Reaction formation Repression

Question 40

Defense Mechanism Denial

Answer 40

The refusal to accept a painful reality

Question 41

Defense Mechanism Displacement

Answer 41

The redirection of feeling from their true object to a more acceptable or safer substitution

Question 42

Defense Mechanism Projection

Answer 42

The attribution of unacceptable feelings or impulses to someone else.

Question 43

Defense Mechanism Rationalization

Answer 43

The substitution of acceptable reasons for the real motivation for your behavior

Question 44

Defense Mechanism Reaction formation

Answer 44

Adopting attitudes and behavior that are the opposite of how you feel

Question 45

Defense Mechanism Repression

Answer 45

Keeping threatening impulses fantasy Memories feelings or wishes from becoming conscious

Question 46

Six types of procrastinators

Answer 46

The cleaner The panicker The list maker The napper The side tracker The social share

Question 47

6 Relaxation techniques

Answer 47

Breathing exercises Bio feedback Meditation or guided imagery Mindfulness Progressive relaxation Visualization

Question 48

Sleep debt

Answer 48

Number of hours of sleep missed each night

Question 49

Circadian rhythm

Answer 49

Sleep wake cycle when disrupted can cause physical and health problems

Question 50

Sleep Non rem non rapid eye movement Stage one

Answer 50

Light a stage of sleep lasting a few minutes

Question 51

Sleep Non rem non rapid eye movement Stage two

Answer 51

Deeper level of light sleep lasting 5-15 minutes

Question 52

Sleep Non rem non rapid eye movement Stage three and four

Answer 52

Deep sleep stages

Question 53

Sleep REM The fifth stage of sleep

Answer 53

Brain waves Similar to when we are awake