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41 Cards in this Set
- Front
- Back
Physiological and psychological state of disruption
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Stress
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Factors or events, real or imagined, that elicit a state of stress
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Stressor
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Stress that enhances quality of life
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Eustress (Pushes us foward, getting things done)
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Stress that diminishes quality of life
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Distress
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Physiological and psychological responses to positive or negative events that are disruptive, unexpected, or stimulating
Learned and conditioned habits adopted early in life Basic human survival mechanism |
Stress Response
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Physiological changes that prepare the body for confrontation or avoidance
Brain (may be stimulated, metabolsim ↑ Sympathetic nervous system (You may feel uptight) Adrenal glands |
Fight or Flight response
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Chronic Stress Response
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You can get sick
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Adaptive stress response
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Selye, "The stress of life"
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(ERA)
1) Alarm—the fight or flight response 2) Resistance—the body attempts to reestablish equilibrium 3) Exhaustion—the physical and psychological resources used to deal with stress are depleted |
General Adaptation Syndrome: Three Stages of Stress.
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Physical Toll of Stress include...
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Hypertension
Stroke Heart disease Kidney disorders Depression Alcoholism Gastrointestinal problems Autoimmune disorders Sexual dysfunctions |
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Effects of Stress
Chronic stress may cause the immune system to be under- or overactive |
Stress and immunity
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Effects of Stress.
Type A personality: Competitive, ambitious impatient Associated with heart attacks Type B personality: Relaxed, patient |
Stress and cardiovascular disease
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Benefits of Stress
Moderate levels. Stress can be... |
Motivating
Energizing Productive |
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A bell shaped curve demonstrating that there is an optimal level of stress for peak performance
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Yerkes-Dodson law
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Student Stressors: Interpersonal
- One of the most common problems facing college students - Often doesn’t hit until a few weeks or a month after the big move |
Homesickness
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Student Stressors: Interpersonal.
- Very common stressor - Difficulty maintaining long-distance relationships - Loosing touch with old friends |
Relationship problems
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1) Stress and Learning
2) Test anxiety; (a form of performance anxiety that generates feelings of distress in exam situations) 3) Speech anxiety - Volunteer to go first - Practice in front of mirror and foryour frieds) - Engage in positive visualization - Vary your presentation 4) Math anxiety - Math is learned and reinforced over a long period of time |
Student Stressors: Academic
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Student Stressors: Internal
(Intrapsychic stressors: Our internal worries, self criticisms, and negative self-talk) |
Procrastination (A tendency to put off completing tasks until some later time)
Perfectionism ( A tendency to expect perfection in everything one does, with little tolerance for mistakes) Problems with goal setting and time management - self criticism - balancing academic and social life (Intrapsyche stressors) |
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Job stressors
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Conflict with coworkers
Unrealistic work loads Tight deadlines and last minute projects |
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Job stressors
- Conflict with co-workers - unrealistic work loads - Tight deadlines and last minute projects Technological stressors - PC Environmental stressors - Light - sound - smell - noise Could cause job burnout frequent absences - feeling unmotivated - watch clock |
Other stressors
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- Sleep
- Exercise - Nutrition - Mind and body Aprroaches * Massage therapy * Acupuncture * Ayurvedic Medicine (holistic approach to stress management). It incorporates yoga, herbs, speicific foods,diets, massages and meditation to reduce stress) Establish sleep routine sleep; 8-9 hours Exercise: at least 30 minutes per day - Nutrition: eating right |
Physical Aspects of Stress Management
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- Make time to have fun and play
- Laughter is effective - Human contact through social connections - Pets can reduce stress |
Social Aspects of Stress Management
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- Reduce noise levels
- Amount/type of light - Meaningful and challenging experiences - Aesthetic quality of inhabited space * Color * Plants * Photos * Smell |
Environmental Aspects of Stress Management
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- Relaxation and deep breathing
- Progressive muscle relaxation (PMR) - Guided imagery and visualization - Meditation - Hypnosis - Biofeedback Contract a muscle and relax muscle You control body and use machine to monitor |
Psychological Aspects of Stress Management
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- Time management
* Assess your habits * Use a planner * Set goals and prioritize - Stress inoculation - Cognitive self-talk - Conquering procrastination Combating perfectionism You are what you say - Model of acceptance of imperfection - Don't focus on mistakes - Focus on positive |
Cognitive Aspects of Stress Management
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The purpose of the stress response is to enable the body to deal with
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perceived threats and dangers.
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The sequence involving the alarm, resistance, and exhaustion stages of the stress response is referred to as
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general adaptation syndrome.
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Selye's term for unpleasant and destructive stress is
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Distress
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The fight or flight response occurs during which for the following stages?
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Alarm
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General adaptation syndrome refers to
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how the body typically reacts to stressors.
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Which of the following is true about stress and immune system function?
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Prolonged stress diminishes the immune response
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Procrastination occurs because an individual
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is delaying the task because he or she dreads doing it.
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Deep breathing is usually not practiced in combination with
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biofeedback.
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Exposing an individual to specific stressful situations a little at a time, under controlled and safe conditions, is known as stress
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inoculation
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A _________________ it the tendency to make something more likely to happen as a result of your own expectations and attitudes
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self-fulfilling prophecy.
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Patients suffering from severe stress have varied and unexpected symptoms. (T or F)
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False
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Negative stressors weaken body systems, while positive stressors do not.(T or F)
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False
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The first stage in the stress reaction is called eustress.
(T or F) |
False
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Frequent exposure to stressors builds an immunity to stress. (T or F)
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True
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Hypnosis is a trancelike state similar to those experienced prior to falling asleep.(T or F)
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True
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1) Homesickness
2) Relatonship issues 3) Balancing work and home |
Student Stressors
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