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stress management study guide

by: san Notetaker

stress management study guide hesc/knes 342

san Notetaker
Cal State Fullerton

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Stress Management
Karen Fazio
Study Guide
50 ?




Popular in Stress Management

Popular in Kinesiology

This 6 page Study Guide was uploaded by san Notetaker on Friday March 11, 2016. The Study Guide belongs to hesc/knes 342 at California State University - Fullerton taught by Karen Fazio in Winter 2016. Since its upload, it has received 131 views. For similar materials see Stress Management in Kinesiology at California State University - Fullerton.


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Date Created: 03/11/16
Stress  Management  Midterm  1       1. Stress   • Psychological  and  physiological  reaction  to  a  read  or  perceived  threat   that  requires  some  action/  resolution     • Survival  mechanism-­‐  heightened  internal  awareness  of  danger,   transform  all  of  body’s  resources  to  heightened  state  of  readiness     2. Stress  related  disease  %  :  75-­‐90%   3. Stress  related  disease  people  suffer   • Asthma,  diabetes,  high  blood  pressure  and  cholesterol,  alzehimers,   sexual  dysfunction,  anorexia,  cancer,  sores   4. Homeostasis  vs  allostasis     • Homeostasis:    stabilized  internal  environment   • Allostasis:   o  the  physiological  and  psychological  adaptation  to  threats/   harmful  situations  .       o more  wear  and  tear,  less  ability  to  cope  with  future  stressors   if  stress  continues     5. General  Adaptation  Syndrome     • 1.  Alarm     o 1  exposure,  acute  stress=  disrupts  homeostasis  =  leads  to  a   series  of  physiological  reactions  in  the  autonomic  and   endocrine  systems     • 2.  Resistance     o continued  exposure  to  stressor=  sustain  life  as  long  as   resources  are  available  by  body  adaptations  and  coping   mechanisms     • 3.  Exhaustion=  permanent  damage=  can  lead  to  illness/  death     6. Body  changes  in  fight  or  flight     • Raised  heart  rate,  raised  blood  pressure  and  raised  glucose   • Eyes  dilate,  muscles  tense,  heavy    breathing,  sweat     • Digestive  and  immune  system  shut  down     • Adrenaline  surge,  blood  coagulation     • Inhibit  sexual  desire  and  reproductive  capability     7. 4  stage  model  of  stress  management  and  prevention     • 1.  Life  situation/  chronic  stressors   o no  control  over  certain  stressors-­‐  choose  and  know  how  to   respond   • 2.  Perception  and  evaluation     o same  stressor,  different  reaction  –  because  perception/   personality  type     • 3.  Stress  response     o emotional,  psychological,  physiological  response  to   perception     o endocrine  and  autonomic  nervous  system     • 4.  Consequences     o prevention=  more  effective  than  management     o small  changes  lead  to  big  effects     o don’t  count  on  magic  to  solve  probs   o tailor  a  program  to  your  schedule,  needs  and  means     o develop  comprehensive  plan  for  your  stress  prevention  and   management     8. Eustress  vs  Distress   • Eustress:  good  stress,  inspires/  motivates  you     • Distress:  negative/  harmful/  destructive  stress   9. Symptoms  of  PTSD   • Flashbacks,  nightmares,  insomnia,  loss  appetite,  headache,   depression,  relationship  problems,  stuck  in  flight  or  fight     • Smaller  hippocampus=  healing  compromised     • Battle  fatigue   10.Limbic   • Area  of  brain  responsible  for  controlling  emotional  responses     11.Amygula     • Structure  brain  that’s  first  activated  during  fear  response     12.Sympathetic  nervous  system  vs  parasympathetic  nervous  system     • Sympathetic:     o ON-­‐  flight  or  fight     o Pupils  dilate,  thick  saliva,  slow  GI  movement   • Parasympathetic     o OFF-­‐  body  relax   o Pupils  constrict,  thin  saliva,  fast  GI  movement     13.Stages  of  human  development     • 1.  Infancy  (birth-­‐3)     • 2.    Early  childhood  (3-­‐6):  defensive  coping  strategies,  withdrawal,   isolation,  start  reasoning  skills,  overgeneralize     • 3.  School  age  (6-­‐12):  indirect  coping-­‐  seems  like  acting  out,  violent,   poor  school  behavior     • 4.  Adolescent  (  13-­‐18):  friends=  more  influential  than  fam     • 5.  Early  adulthood(19-­‐23)     • 6.  Young  adulthood  (24-­‐38):  friendships,  social  network,  selecting   partner,  college,  career     • 7.  mid  life  (39-­‐50):  fam,  multiple  roles,  create  meaningful  life,  realize   mortality     • 8.  later  maturity  (51-­‐65)  :ageism,  retirement     • 9.  Old  age  (66-­‐  death)   14.serious  warming  signs  of  possible  suicide     • suicide  =  leading  cause  of  deaths  (15-­‐24  yo)     • mood  swings,  anxiety,  depression,  obsessive  thinking,  family  history   of  suicide,  previous  attempts,  suicidal  thoughts,  plan?  Resources   15.transactional  model  of  stess  (Lazaro)     • greater  emphasis  on  cognitive  appraisal/  perception  (mediator   between  internal  and  external  event)     • stress=  transaction  between  internal  and  external  event     • 1.  stressor  leads  to     o primary  appraisal  (whats  happening)  OR     i. perceived  severity,  casual  focus     o secondary  appraisal  (what  you’re  gonna  do  about  it)     i. perceived  control  of  outcome/  emotions     • 2.  Coping  effect   o problem  management   o emotional  regulation     o meaning  based  coping     • 3.  Outcomes  of  coping     o emotional  wll  being     o functional  status     o healthy  behaviors     16.Classical  conditioning    (pavlov/  hans)     • Ring  bell  +  food  =    dog  connects  bell  with  food  and  salivates  when   hears  bell     • Fears=  paired  w/  other  stimulus  in  environment=  get  same  reaction   later     17.Operant  conditioning  (skinner)     • Give  candy  to  kid  to  be  quiet=  reinforcing  bad  behavior     • Response  stimulus  learning     18.Causes  of  depression   • Overwhelming  stress  leads  to  feeling  helpless  and  powerless     • Biological,  or  because  certain  medications/  medical  conditions     19.Emotional  intelligence     • Ability  to  identify,  use,  understand  and  manage  emotions  in  a  positive   way     20.Somatization     • Expressing  experience  of  stress=  not  appropriate  in  some  culture     • Reporting  bodily  symptoms  that  reflect  stress=  ok  (  head  hurts,  etc)     21.Causes  of  diabetes  (type  2)     • Lack  of  physical  activity   • Poor  nutrition     22.Unintended  pregnancies  :  50%   23.bracing  :unnecessary  muscle  contractions-­‐  like  bracing  for  an  accident     24.episodic  stress:  longer  periods  of  intermitted  depressions,  anxiety  disorders   and  emotional  distress     25.hypertension  :  34%  adults  deals  with  it       26.Reactions  to  stress     • Physiological     o Heart  palpitations,  sweat,  dry  mouth,  fatigue,  insomnia     o nausea,  dizzy,  loss  appetite,  high  blood  pressure,  weight   loss/gain,  infections     • psychological   o impaired  memory,  disorientated,  unrealistic  demands,   disastrous,  not  logical,  externalized  blame,  obsessive,  lose   humor,  suicidal,  excessive  fantasies     week  1  video     o avoid  sugar     o lifestyle  issues     o nutritional  gaps    


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