stress management study guide
stress management study guide hesc/knes 342
Cal State Fullerton
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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