Effects of Stress
What is another name for "the stress response?"
Fight or flight response
Is nonprescribed drug or alcohol use a healthy or unhealthy coping strategy?
Unhealthy
True or False: The only form of exercise that is a coping skill is running or walking.
False
Mindfulness is about being present in the ______?
moment
True or False: Journaling can be a helpful tool for tracking progress.
True- recording your experiences over time can help you identify progress.
True or False: Engaging in physical leisure activities (hobbies) may make you less tired.
True: "One study found that those who engage in physical leisure activities for at least 20 minutes once a week are less susceptible to fatigue" Elizabeth Scott
True or False: Decreased heart rate is a common physical response to stress.
False: Increased heart rate is a common physical response to stress.
Is exercise a healthy or unhealthy coping strategy?
Healthy
True or False: Many people use art as a way to express their inner experiences.
True
"Engaging in the artistic practice helps concretize and externalize these difficult inner experiences. When we limit ourselves to just words, we're losing a signfificant part of our lived experiences. some people can put their feelings into words beautifully, but most of us cannot. To have additional expressive forms is really just allowing the whole person to present themselves" Girija Kaimal, AATA President
True or False: In order to practice mindfulness, you must be meditating.
False
True or False: Relaxation music is the best and most effective music to listen to when you're stressed, even if you don't like it.
False- "Forcing yourself to listen to relaxation music that irritates you can create tension, not reduce it"
Give an example of a coping skill
deep breathing
seeking support
distractions- reading, watching tv, drawing, cooking...
List 3 ways stress affects you physically.
Any 3 (including but not limited to)
Hot flashes, pounding heart, chest pain, numb or tingling hands/feet, increased blood pressure, dry throat, face flushing, feeling faint, neck pain, light headedness.
Noelle has a research paper due in one of her classes. Because the paper will require so much work, Noelle feels anxious every time she thinks about it. When Noelle distracts herself with other activities, she feels better. Noelle uses the coping strategy of procrastination to avoid her feelings of anxiety. Is this a healthy or unhealthy coping strategy for Noelle to use?
BONUS 50 pts: What could be a better coping skill to use?
Unhealthy
Any of the following (not limited to): Seeking support, time management (breaking down the task in to smaller parts), problem-solving techniques, relaxation techniques
What is a positive impact that art can have on an individual?
Research has found that making art can:
Activate reward pathways in the brain
Reduce stress
Lower anxiety levels
Improve mood
What is an area of an individual that mindfulness has been found to improve or support?
Immune systems
Sleep quality
Minds
"Much like talking to a trust friend or therapist, your journal can be a way for you to openly __________ your worries, hopes, dreams, and disappointments"
Communicate (or share)
True or False: Hobbies may provide healthy stress that we need to remain feeling excited about life.
True- hobbies can provide meaning and fun to your life, and break up a boring schedule.
What is one substance that your body releases when responding to stress?
Adrenaline OR Cortisol
Juan feels jealous whenever his wife spends time with her friends. To control the situation, Juan uses insults to put down his wife's friends, and he demands that his wife stay home. When Juan's wife caves to his demands, he feels a sense of relief. What unhealthy coping strategy is Juan using to avoid the discomfort of his jealousy?
Bonus 50 pts: What would be a better coping skill for Juan to use?
Aggression ( or control)
(any but not limited to) Seeking professional support, talking about his problem, exercise, relaxation techniques, social support
Name one direct way exercise impacts stress.
It pumps up your endorphins
It reduces negative physical effects of stress
It's meditation in motion
(Any version of these concepts)
True or False: Practicing mindfulness is a coping skill that can help manage anger.
True
"Practicing mindfulness allows us to identify our emotions while they are happening and allows us the time that we need to separate our emotions from what is happening around us, from what is triggering our emotions. This helps us to take a step back rather than snapping at someone when we are feeling angry or upset" - The Awareness Center
What types of music have been found to be the most effective in reducing stress?
Native American, Celtic, Indian stringed-instruments, drums, and flutes.
Sounds of rain, thunder, and nature sounds
Light jazz, classical
Give an example of a Self-Care practice.
maintaining healthy boundaries with others
getting enough sleep
exercise
eating a nutritious and balanced diet
taking medication as prescribed (not all inclusive)
What does the parasympathetic nervous system do to respond to stress?
It turns on your body's relaxation response
Rebecca is angry about being passed over for a promotion at work. Rather than discussing the situation with her boss and trying to improve her work performance, she holds onto her anger. Rebecca has learned to manage her anger by drinking alcohol. Is this a healthy or unhealthy coping strategy for Rebecca? What could this strategy lead to?
Bonus 50 pts: What else could Rebecca do to cope with her anger?
Unhealthy; alcohol addiction
Including but not limited to: seek professional support, exercise, talking about her problem, problem solving techniques
When was art first used as a form of symptom management and mental health treatment?
Following WW2 to help with veterans with PTSD
What is one way you can integrate mindfulness practices into your everyday life?
Answers will vary- see Week 6 reading for examples if needed
How can journaling help individuals with anxiety disorders?
by helping clear and calm the mind
let go of negative thoughts
escape everyday stressors
Give an example of a coping skill that is also a self-care practice.
Taking medications
Getting enough sleep
Exercise