Stress
A disturbance in physical and or emotional state due to a real or perceived threat, aggravation, or excitement that disturbs the body's "normal" physiological state and to which the body must try to adapt.
Stressor
A physical, social, or psychological event or circumstance to which the body tries to adapt; stressors are often threatening unfamiliar, disturbing or exciting
Stress Response
A set of physiological changes initiated by your body in response to a stressor (fight or flight)
Psychological Hardiness
Personal characteristics of control, commitment & an embrace of challenge that help individuals cope with stress
Homeostasis
maintain stability
Allostatic Load
Long-term wear and tear on the body that is caused by prolonged allostasis
Endorphins
natural pain and stress fighters
Eustress
Stress based on positive circumstances or events
Distress
Stress based on negative circumstances or events
What happens when we get stressed?
1. nervous system perceives stress
2. triggers hormones into blood
3. body secrets cortisol(stress hormone) & epinephrine & norepinephrine
4. hormones reach target area
5. fight or flights
Are there long term health implications of increased stress? Why?
Yes; illness
What is fight or flight?
What are the key hormones released?
Physiological reaction induced by nervous & hormones signals that readies the heart , lungs, brains, muscles, and other vital organs and systems
Physiological reactions to stress
-increase heart rate
-increase in breathing
-decrease in digestive activity
-liver releases glucose for energy
General Adaptation Syndrome stages and examples
1. Alarm
-stressor disrupts steady state
2. Resistance
-person/s physiology & behavior adjust
3. Exhaustion
-body runs out of resources to successfully adapt to stressor
Common Sources of Stress for College Students
-relationships
-job
-money
-exams
-celebratory
-performance
What are some physiological reactions to stress?
Your heart beats faster, you sweat more, pupils dilate, cold and clammy hands and digestive system slows down or stops.
What is the General Adaptation Syndrome(GAS)? Name each stage and give an example of what happens at each of the 3 stages?
Stages:
alarm- headaches indigestion, anxiety, and disrupted sleeping and eating patterns.
resistance- a person can cope with normal life and added stress.
Exhaustion- Life threatening type of physical exhaustion caused by several stressors occurring in s
What are some common sources of stress for college students?
-relationship
-job
-money
-exams
-celebratory
-performance
What are strategies to engage in responsible drinking behaviors during college?
-Examine your attitude and behaviors
-Drink moderately and responsibly
-Encourage responsible drinking in others.
List and describe strategies for improving your time management skills
1. Use a calendar
2. Multitask only when it's truly appropriate
3. Break up big tasks
4. Clean your Desk
5. Accomodate your natural rhythms
6. Avoid overcommitment
7. Avoid interruptions
8. Remember that time is precious
What are some cognitive and relaxation techniques that you could to manage your stress levels?
Describe each three in detail.
Relaxation breathing inhaling deeply and rhythmically and involving the abdominal muscles--> releases tension and oxygen levels into the blood.
Progressive muscle relaxation (PMR): a stress management technique that identifies tension stored in the muscle
What are crystalized and fluid intelligence?
Give an example of each.
1. Physical Activity and Exercise
2. Challenging your mind
3. Doing things the hard way
4. Think creatively
5. Get some sleep
What are 5 ways to increase your mental flexibility?
Give examples of each.
Brain games
Exercise
Hard Way
Think Creatively
Get some sleep