General Knowledge
Stress is a normal reaction to what?
Change
Our body reacts to stress by releasing what?
Hormones
True of False: during acute stress, physical changes the body is experiencing such as muscles tensing or becoming more alter are helpful and help your body protect itself?
True
What is step 1 for stress management?
Identify your true sources of stress
What term describes the body’s shift of energy to maintain a threat or an emergency?
•Fight or flight response
What are the two main types of stress?
Acute and chronic
What hormone makes the heart pump faster?
Adrenaline
Prolonged stress can increase your risk of what health problems? List 4
High blood pressure
•Heart disease
•Diabetes
•Obesity
•Skin problems e.g., acne
•Menstrual problems
What activity did we do in group last week to help us practice step 1 of stress management?
Stress journal activity
What system is responsible for the fight or flight response?
The autonomic nervous system
What type of stress goes on for weeks and/or months?
Chronic stress
Research suggests that oxytocin plays an important role in what functions (activities)? List 3
•Maternal behavior
•Lactation
•Sexual pleasure
•Selective social bonding
Stress is linked to 6 of the leading causes of death. List 3
•Heart disease
•Cancer
•Lung disease
•Accidents
•Cirrhosis
Suicide
What are the 4 A’s of stress management?
•Avoid
•Alter
•Adapt
•Accept
List 4 changes that happen to the body during fight or flight response?
1.Increase in breathing
2.Increase heart rate
3.Shaking
4. Pale Skin
List 3 reasons why stress can be positive?
•Keeps us alert
•Motivated
•Ready to avoid danger
What hormone has the function to promote normal metabolism, maintains blood sugar levels and blood pressure, and provides resistance to stress?
Cortisol
When stress continues without relief this leads to what condition? (Mentioned in class)
Distress
What part of the brain is oxytocin produced? AND what gland is oxytocin secreted by?
Oxytocin is produced by the hypothalamus and secreted by the pituitary gland
There are a lot of physical symptoms our body experiences that may indicate that we are have chronic stress. List 5
•Increase in or loss of appetite
•Trembling/shaking
•Sexual difficulties
•Forgetfulness
•Weight loss or gain
•Racing heart
•Indigestion
•Dizziness
List and briefly explain 5 coping skills that we talked about during our group sessions?
1. Practice the 4A’s of stress management
•Learn how to say “no”
•Take control of my environment
•Don’t try to control the uncontrollable
2.Try to manage my time
•Don’t over-commit yourself
3.Make time for fun and relaxation
•Set time aside for me
4.Eat a healthy diet
•Reduce the amount of sugar and caffeine
4. Exercise -get 2 and a half hours of exercise weekly
5. Breathing techniques
Focused breathing:With your eyes closed, shift your attention to the tip of your nose
•As you inhale deeply, become aware of the air entering your nostrils