What is Stress?
List two examples of events that can cause positive stress
Winning the lotto, getting a new house, getting married, birth of a child, promotion, etc
How does stress affect muscles?
Muscles become more tense, shoulders and neck may ache
True or False attempting to alleviate stress by avoiding or ignoring is the best thing to do?
False. The first step in dealing with stress is acknowledging that you are stressed.
True or False: All stress is out of your control
False: While some stress feels like it is being forced upon us, small changes in our daily lives can give us back feeling of control and the ability to choose where we spend our time & energy
List three negative stress management methods.
Substance use
Sleeping too much
Ignoring the problem
Negative thinking
Eating too much
Name one of the physical changes in the body during the "Fight or Flight" response.
Heart rate increases, Blood Thickens, Senses Sharpens, Heavier Breathing, Adrenaline Kicks In, sweaty palms,
True or False: All stress is bad
False: Eustress is positive stress (like getting married, having a baby, job interview)
What are the physical symptoms of stress
Low energy, headaches, upset stomach, tense muscles, rapid heart beats, insomnia, frequent colds or infections, dry mouth, nervousness, and more.
making a to-do list, crating a plan/schedule, using little blocks of time
True or False Going for a walk is a good way to relieve stress.
True
What is the word for "putting things off to a later time?" AND how might this cause stress?
Procrastination;
You may run out of time on a deadline and then have negative consequences do to those missed deadlines
Give an example of positive self-talk
"I can do this!"
"Challenges are exciting."
"Mistakes show that I am working towards something."
List two examples of events that can cause negative stress
Loss of job, death of a family member, etc
body system consisting of organs, tissues, and cells that defend against infection
immune system
A natural way to get in shape and increase feelings of happiness is to ______.
What is exercise
True or False: Stress can save your life
True: Stress can motivate people to prepare or perform, like when they need to take a test or interview for a new job. Stress can even be life-saving in some situations. In response to danger, your body prepares to face a threat or flee to safety.
True or False: Chronic anger increases the risk of heart disease
True: an often-active sympathetic nervous system pulls blood away from the internal organs and out to the muscles. The liver is not getting the blood flow it needs to do it’s job = removing cholesterol and fat from the blood. So if left in the blood, it can end up in the heart and build up; causing heart attacks or heart failure.
a relaxation technique that involves imagining one's self in a pleasant environment
visualization
the process of using strategies to reduce the impact of the stress response and handle threatening situations in positive ways
stress management
Why (biologically) does stress increase vulnerability to bacterial and viral infections?
Stress hormones suppress the production of lymphocytes.
Explain how one might use humor to help manage stress
watch a funny movie/show, spend time with a friend who makes you laugh, play a game with friends/family, etc.
An example of a major life-event stressor is having a friend who doesn't text you back.
How can you set healthy boundaries to help assist you with time management?
Know that it's ok to say "no" to events you're invited to
a state of emotional, physical, & mental exhaustion
what is burnout?
may cause flashbacks, feelings of numbness, & difficulty sleeping after an extremely stressful event
Post-traumatic Stress Disorder (PTSD)
Long term stress can cause
What is a weakened immune system Over time, ongoing stress can wear down your immune system. That leaves you more vulnerable to infections. Stress can make ulcers worse. But bacterial infections are to blame for most ulcers.
What are these steps to?
1. Find a comfortable position sitting or lying down
2. Breath in through your nose for 3 seconds and then out through your mouth for 3 counts
3. Repeat as you allow for your body and mind to relax
Deep breathing
PTSD is an example of a stress-related disorder
True
epinephrine/adrenaline
cortisol
norepinephrine
the body system responsible for secreting hormones which help regulate body processes
endocrine system