Stress Management

Question 1

• Stress can be defined as our mental, physical,
  emotional, and behavioral reactions to any
  perceived demands or threats.

Answer 1

STRESS MANAGEMENT

Question 2

What Makes Something Stressful?

Answer 2

• Situations that have strong demands
• Situations that are imminent
• Life transitions
• Timing (e.g., deviation from the “norm”)
• Ambiguity
• Desirability
• Controllability

Question 3

is a continuous experience of
feeling overwhelmed, oppressed, and behind
in our responsibilities. It is the all
encompassing sense of being imposed upon
by difficulties with no light at the end of the
tunnel.
* Examples of distress include
financial difficulties, conflicts in
relationships, excessive obligations,
managing a chronic illness, or
experiencing a trauma

Answer 3

Distress

Question 4

is the other form of stress that is
positive and beneficial. We may feel
challenged, but the sources of the stress are
opportunities that are meaningful to us.
Eustress helps provide us with energy and
motivation to meet our responsibilities and
achieve our goals.
* Examples of eustress include
graduating from college, getting
married, receiving a promotion, or
changing jobs

Answer 4

Eustress

Question 5

• No direct consequence
• Not threatening but not enjoyable
• News of incidents

Answer 5

Neutral Stress

Question 6

are things that cause stress. Almost everything is a stressor depending on the individual.
* Family Relationships
* School
* Peer Groups/ Friends
* Discrimination
* Injury
* Sickness
* Fatigue
* Any Major Changes

Answer 6

Stressors

Question 7

are physical conditions of your body and the environment that affect your physical well-being.
* Thirst
* Hunger
* Lack of Sleep
* Sickness
* Accidents or Catastrophes

Answer 7

Physical stressors

Question 8

are the stressors that
affect your physical and emotional
well-being.
* Worry
* Fear
* Grief
* Depression
* Anger

Answer 8

Emotional stressors

Question 9

arise from your
relationships with other people.
* Family
* Friends
* Teachers
* Employers
* Peers

Answer 9

Social stressors

Question 10

____ hypothesized a general adaptation or
stress syndrome. This general stress syndrome
affects the whole body. Stress always manifests
itself by a syndrome, a sum of changes, and not
by simply one change.

Answer 10

Selye

Question 11

___ are maladies caused principally by errors in the body’s general adaptation process

Answer 11

Stress diseases

Question 12

When someone experiences a stressful event, the______, an area of the brain that contributes to emotional processing, sends a distress signal to the _____.
- The ______ is a bit like a command
center. This area of the brain communicates with the rest of the body through the autonomic nervous system

Answer 12

amygdala, hypothalamus, hypothalamus

Question 13

The autonomic nervous system has two
components:

Answer 13

The sympathetic nervous system, The parasympathetic nervous system

Question 14

______ triggers the fight-or-flight response, providing the body with a burst of energy so that it can respond to perceived dangers.

Answer 14

The sympathetic nervous system

Question 15

_______ promotes the “rest and digest” response that calms the body down after the danger has passed.

Answer 15

The parasympathetic nervous system

Question 16

The general adaptation syndrome has three components:

Answer 16

• The alarm stage
• The stage of resistance
• The exhaustion stage

Question 17

The first is an “______” which
is referred to as Fight or Flight. This is
when the body reacts to the stressor.
Anything that causes you to worry or get
excited, or causes emotional or physical
changes can start the alarm reaction.

Answer 17

Alarm Stage

Question 18

______ is the body’s natural
protective technique. We react the same to
both positive and negative types of stress.

Answer 18

Fight or Flight

Question 19

During the alarm phase, ______ is
released. _____ is the chemical which
gives our body energy to perform physical
acts. In an emergency our adrenaline
increases.

Answer 19

adrenaline

Question 20

• In stage two, the ______, the
  immune system starts to resist or fight the
  stressor. You feel exasperated and are
  impatient with trivial matters. You miss your sleep schedules and find your resistance lowering. The normal indications of this level are exhaustion, weariness, anxiousness, and being forgetful.

Answer 20

resistance stage

Question 21

• In extreme cases our body is unable to
  handle the stress and it succumbs to the
  stressor and we call this the exhaustion
  phase. We may become sick or medical
  treatments may become necessary. If the
  stressor is too great, as in the case of
  disease that the body cannot fight, death can occur.
• Stress Warning Signals
• What are your “red flags,” or warning signs, that stress is creeping into your life? If we keep pushing ourselves, eventually
  something inside of you will send “red flags,” or warning signs that stress is becoming a problem

Answer 21

Exhaustion

Question 22

Types of coping

Answer 22

• Problems-focused coping
• Emotion-focused coping
• Cognitive coping

Question 23

• Controlling the source of stress
• Problem-solving

Answer 23

• Problems-focused coping

Question 24

• Lowering emotional
  responses
• Involves verbalization,
  prayer and many more

Answer 24

• Emotion-focused coping

Question 25

* Uses intellectual ability * Has several strategies

Answer 25

* Cognitive coping

Question 26

These include deep abdominal breathing, focus on a soothing word (such as peace or calm), visualization of tranquil scenes, repetitive prayer, yoga, and tai chi. What Techniques to Counter Chronic Stress?

Answer 26

Relaxation response.

Question 27

People can use exercise to stifle the buildup of stress in several ways. Exercise, such as taking a brisk walk shortly after feeling stressed, not only deepens breathing but also helps relieve muscle tension.

Answer 27

Physical activity

Question 28

Confidants, friends, acquaintances, co-workers, relatives, spouses, and companions all provide a life-enhancing social net, and may increase longevity.

Answer 28

Social support

Question 29

- Stop, breathe, and tell yourself: “This is hard and I will get through this one step at a time.” - Acknowledge to yourself what you are feeling. All feelings are normal so accept whatever you are feeling. - Find someone who listens and is accepting. You do not need advice. You need to be heard. - Maintain your normal routine as much as possible - Allow plenty of time for a task - Take good care of yourself. Remember to: - Get enough rest and sleep. - Eat regularly and make healthy choices. - Know your limits and when you need to let go. - Identify or create a nurturing place in your home. - Practice relaxation or meditation. - Escape for a while through meditation, reading a book, watching a movie, or taking a short trip

Answer 29

Self-care Therapy

Question 30

- Being warm and understanding toward ourselves when we suffer, fail, or feel inadequate, rather than flagellating ourselves with self-criticism; - Being imperfect and experiencing life difficulties is inevitable, so we soothe and nurture ourselves when confronting our pain rather than getting angry when life falls short of our ideals; - Recognizes that life challenges and personal failures are part of being human, an experience we all share. In this way, it helps us to feel less desolate and isolated when we are in pain

Answer 30

Self-compassion Therapy

Question 31

- mindfully open to the sting of emotional pain. What Self-compassion Phrase?

Answer 31

This is a moment of suffering

Question 32

The second phrase reminds us that suffering unites all living beings and reduces the tendency to feel ashamed and isolated when things go wrong in our lives.

Answer 32

Suffering is a part of life

Question 33

The third phrase begins the process of responding with self-kindness rather than self-criticism. May I give myself the compassion I need - The final phrase reinforces the idea that you both need and deserve compassion in difficult moments. Other phrases that may feel more authentic in a given situation are: “May I accept myself as I am,” “May I forgive myself,” or “May I learn to accept what I cannot change.

Answer 33

May I be kind to myself

Question 34

- Predicts greater happiness and optimism as well as less depression and anxiety when controlling for self-esteem - Are less focused on evaluating themselves, feeling superior to others, worrying about whether or not others are evaluating them, defending their viewpoints, or angrily reacting against those who disagree with them

Answer 34

Self-compassion

Question 35

- Robust association with narcissism - Evaluation of superiority/inferiority that helps to establish social rank stability and is related to alerting, energizing impulses and dopamine activation

Answer 35

Self-esteem