Stress and stress management Flashcards
(25 cards)
what is stress?
stress is a reaction of the body and mind to external stimuli e.g. finance, exams, doctors appointment
Autonomic nervous system (ANS)
regulates and balances the internal organs
made up of the sympathetic and the parasympathetic nervous systems
sympathetic nervous system
prepares the body for stress-related activities
parasympathetic nervous system
returns the body to day-to-day operations after the stressful event has passed
Effects of SNS
when danger is felt, the adrenal glands secrete a hormone called cortisol
heart rate increases
stops non-essential body functions such as digestion and saliva
production
increases blood flow to muscles
heightens our responses to stress
effects of PNS
lumar, cranial and sacral nerves
when stimulated the pns stimulates digestion and saliva production and reduces adrenaline production
DR Hans Sayle 1936
General adaptation syndrome
phases of the general adaptation syndrome model
alarm phase, resistance phase and exhaustion phase
the alarm phase
the body rapidly mobilizes its resources to respond to the threat created by a stressor
the SNS is activated and the body rapidly produces adrenaline
the body enters the fight or flight phase
resistance phase
the body adapts to its high state of arousal as it tries to cope with its stressor.
homeostasis begins restoring balance and a period of recovery for repair and renewal takes place
physical and mental problems can start when the resistance phase is repeated with little or no recovery time
-this can move us from the resistance phase to the exhaustion phase
exhaustion phase
where the body’s resistance to stress collapses - which can be called distress
problems can occur when the resistance process is continually repeated
the body is given little or no recovery time and effects mental and physical health
physical results of too much stress
agitation anxious sadness headaches low immune system inability to relax muscle tension
warning signs of an overload of stress
emotional, behavioural, physical and physiological
emotional signs of stress overload
sadness, overwhelmed, restless, sense of isolation, low self esteem
behavioural signs of stress overload
changes in eating - over or under eating
may isolate yourself
pacing
new/increased used in drugs and alcohol.
physical signs of stress overload
sweaty palms and face
irregular menstrual cycle
increase in heart rate and blood pressure
getting sick more than usual
physiological signs of stress overload
memory problems impaired concentration anxiety unwanted thoughts chronic worrying
how can we deal with prolonged periods of stress
incorporate coping mechanisms- this gives the PNS time to respond and allows us to regain homeostasis
how can we reduce stress levels in ourselves
get fresh air meditation ensure you are organised do not leave things to the last minute time management take breaks
unhealthy ways of coping with stress
smoking drinking drugs overeating or undereating procrastination withdrawing from everyone
what is Autogenic relaxation?
something that comes from within you
this technique uses both visual imagery and body awareness to reduce stress.
you repeat words or suggestions in your mind that may help you relax and reduce muscle tension. imagine a peaceful setting and then focus on controlled, relaxing breathing, slowing your heart rate.
progressive muscle relaxation
This technique focuses on slowly tensing and relaxing each muscle group.
in one method youstart by tensing and relaxing your toes and progressively working up to your neck and head for about 5 seconds and then relax for 30 seconds and repeat.
visualisation relaxation
in this technique, you may form mental images to take a visual journey to a peaceful, calming place.
for example, imagining relaxing at the ocean and thinking about the sound of crashing waves and the warmth of the sun
another example is sitting in a quiet spot and concentrating on your breathing
other methods of stress management
Hypnosis counselling/talking entertainment time out (cinema, reading, party, dinners) medication support groups Further training for work related/clinical issues Support groups Home helps /childcare/drivers etc. Financial help
