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: Coping Skill is something you have to learn.
False: We all have coping skills, some may be more beneficial than others. Therapy can help to identify undesirable coping skills (ex. binge watching tv to reduce anxiety) and replace them with desired coping skills. (ex. art making to reduce anxiety)
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
True or False: Prioritizing your close relationships is shown to increase your happiness.
True
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.
A natural way to get in shape and increase feelings of happiness is to ______.
What is exercise
True or False Going for a walk is a good way to relieve stress.
True
Instead of verbal catharsis (cussing with someone), what is recommended when experiencing anger?
Wait it out, wait for your physiological responses, your physical reactions, to calm down.
Find a distraction, maybe use another person to talk to as a distraction.
Distance yourself. Walk away from it completely or mentally.
What do you have control over in an argument?
How you respond
List two examples of events that can cause negative stress
Loss of job, death of a family member, etc
True or False: Stress causes your heart to pump faster
True: Known as "fight or flight" Your heart pumps blood faster to your muscles, in case you need to run for your life
This coping skill requires you to write your thoughts down on paper.
What is journaling
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.
True or False Eating dark chocolate is a good way to relax?
True dark chocolate causes the brain to release dopamine which can trigger relaxation
What are some common internal/mental causes of stress?
Inability to accept uncertainty, Rigid thinking, Lack of flexibility,
Why (biologically) does stress increase vulnerability to bacterial and viral infections?
Stress hormones suppress the production of lymphocytes.
Name one benefit of coping skills.
Ability to decrease unwanted symptoms, management of emotions, ability to be in-tune with our body's messages
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,
What shouldn't you do when stressed by a close friend or family?
Post about it on social media, etc
What should you include in your "stress diary"?
What you were doing when you began to feel stressed
Who you were with
What you were thinking and feeling
What you did
What shouldn't you do to relieve stress?
drink alcohol, do drugs, self-harm, etc
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.
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.
Attempting to alleviate/reduce stress by avoiding the stressor is the best strategy.
False
What is negative thinking?
Making a problem bigger than it really is, resulting in stress.
What is the Feel-good Do-good phenomenon?
When we feel good we are more likely to do something good, and vise versa