What is Stress
What is a stressor?
Any factor that causes someone stress.
How does stress effect the nervous system?
-It triggers other body systems, wearing you down overtime.
-It effects the hippocampus in the brain leading to memory problems
What is PTSD?
Post Traumatic Stress Disorder
It is a stress related disorder after a traumatic event that causes flashbacks and numbness.
What is stress management?
It it the strategies you use to reduce the impact of the stress response and how you handle stressful situations.
What is progressive muscle relaxtion?
It is the relaxation technique that involves tensing and relaxing each part of the body until the whole body relaxes.
What are the main sources of stress?
-Relationhips
-School
-Environment
-Technology
-Inner Conflict
How does stress effect the Endocrine System?
It triggers you endocrine glands to release the stress hormones epinephrine, norepinephrine, and cortisol.
How does stress effect you cognitively?
-It causes difficulty concentrating because you are focused on the problem
-People make more impulsive decisions
What are the three main ways you can reduce stress?
-Set healthy boundaries
-Manage your time
-Maintain a positive attitude
What is mindfulness-based stress reduction?
Act of using relaxation techniques such as deep breathing or visualization while being intensely focused on the present
How is eustress and distress different?
Eustress is positive and motivates growth, distress is harmful and leads to negative effects.
How does stress effect the cardiovascular system?
It raises heart rate and blood pressure, as well as narrows the blood vessel due to glucose buildup making it harder to pump blood.
What is burnout?
It is a state of mental, emotional, and physical exhaustion due to dealing with too much stress over too long of a period of time.
What are the steps to time management?
-Create a time-management plan
-Keep a to-do list
-Make use of small blocks of time
-Avoid procrastination
-Limit technology use
What are the 5 types of techniques described by the textbook to handle a stressful situation?
-Use humor as a distraction
-Express your feelings
-Use relaxation techniques
-Be mindful
-Take care of yourself
How does your body respond to very stressful situations.
You body will go into the Flight or Fight response.
-Alarm Stage- Body reacts
-Resistance Stage- Body fights
-Exhaustion Stage- Body runs out of energy
How does stress effect the immune system?
Your body devotes resources to other systems first causing your immune system to be weaker making it harder for your body to fight off threats such as diseases.
How does stress effect you emtionally?
-You are more likely to have negative thoughts
-You are more likely to experience a mental health condition such as depression.
How can you keep a positive attitude?
-Watch you self-talk
-Find the positives in a difficult situation.
-Use positive reappraisal (Ex. if you don't make the team, you have more time for other hobbies)
When should you seek professional help?
-If you are experiencing major stress, chronic stress, toxic stress, burnout, or trauma.
-If the situation is too hard to handle alone.
-If stress is lasting more than a couple of weeks.
-If you are having trouble sleeping.
-If you are losing interest in friends or hobbies.
How are toxic stress and trauma differnt?
Toxic stress is ongoing severe stress such as bullying, trauma is an extremely stressful situation such as being the victim of a violent crime.
How does stress effect your digestive system?
-It increases the amount of acid in the stomach which leads to nausea and cramping.
How does stress effect you behaviorally?
-Difficulty sleeping and eating
-Loss of interest in hobbies
-More likely to engage in risky behaviors such as vaping.
How can you set healthy boundries?
-Say 'no' when you need to
-Check you calendar to see if you have time
-Speak up and advocate for yourself
What are the 6 relaxation techniques described by the textbook?
-Deep breathing
-Visualization
-Progressive muscle relaxation
-Body scan
-Focused attention
-Guided movements