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Definition
unavoidable loss of control acute or chronic created by ourselves not necessarily bad |
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Term
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1 million people absent from work every day due to stress 60-80% industrial accidents due to stress 50% Americans suffer burnout on their job |
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Term
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Definition
1) Alarm Reaction (fight or flight) 2) Stage of Resistance (adaptation to stress) 3) Stage of Exhaustion (body sources depleted) |
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Term
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Definition
fight or flight norepinephrine and epinephrine increase blood flow increase vasoconstriction increase hormones increase alertness increaes anxiety task/defense oriented inefficient |
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Term
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Definition
optimal adaptation to stress hormone levels readjust use of coping mechanisms |
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Term
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Definition
body resources depleted decrease in t cells in immune system decrease in hormone production weight loss increase in defensiveness increase in disorganization decrease in reality decrease in violence |
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| physical symptoms of stress |
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Definition
increased heart rate increased BP increased respiration perspiration dilated pupils nausea increase urination diarrhea |
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| emotional signs of stress |
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Definition
errors/mistakes grief inability to make decisions unexplained fears and insecurities embarassment guilt depression frustration temper outbursts emotional, crying energy slump problems in relationships |
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| prolonged stress can lead to: |
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Definition
accidental injury insomnia migraines alcoholism depression cancer serious illness |
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Term
| what influences our response to stressors |
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Definition
perceptions appraisals coping skills support systems |
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| issues unique to college students |
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Definition
transition struggling to find identity academic pressures social pressures loss of home support system living on own financial pressures pressure for decisions for future disorganized lifestyle, sleep, diet |
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Term
| 10 cognitive distortions relating to stress |
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Definition
1) all-or-nothing thinking 2) overgeneralization 3) mental filter 4) discounting the positive 5) jumping to conclusions 6) magnification 7) emotional reasoning 8) "should have" statements 9) labeling 10) personalization and blame |
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Term
| methods of achieving relaxation |
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Definition
deep breathing progressive relaxation meditation, prayer, rituals sooting music, tapes mental imagery biofeedback phsyical exercise avoid stimulation massage |
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Term
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Definition
keep regular sleep schedule avoid daytime naps do not exercise before bed hot baths 1.5 hrs before bed warm milk 30 min before bed avoid caffeine, alcohol, spicy foods mental relaxation dark, cool room use bed only for sleep |
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Term
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Definition
greet new people find something in common with others don't focus on differences compliment someone avoid criticizing listen volunteer make valuable contribution each day take pride in other's success ask for help teamwork |
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Term
| stress management exercises |
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Definition
one minute body scan breathing quieting your mind changing your thinking can result in: personal growth, reprioritize life goals, increased self esteem, social networks |
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