Mastering Health 3 – Flashcards
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Stress
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A series of mental and physiological responses and adaptations to a real or perceived threat to one's well-being. p 72
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Stressor
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A physical, social, or psychological event or condition that upsets homeostasis and produces a stress response. p 72
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distress
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Stress that can have a detrimental effect on health; negative stress.
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eustress
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Stress that presents opportunities for personal growth; positive stress
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acute stress
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The short-term physiological response to an immediate perceived threat.
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episodic acute stress
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The state of regularly reacting with wild, acute stress about oen thing or another.
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chronic stress
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An ongoing state of physiological arousal in response to ongoing or numerous perceived threats.
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traumatic stress
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A physiological and mental response that occurs for a prolonged period of time after a major accident, war, assault, natural disaster, or an event in which one may have been seriously hurt, killed, or witness to horrible things
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homeostasis
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A balanced physiological state in which all the body's systems function smoothly
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adaptive response
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The physiological adjustments the body makes in an attempt to restore homeostasis
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general adaptation syndrome (GAS)
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The pattern followed in the physiological response to stress, consisting of the alarm, resistance, and exhaustion phases.
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Alarm phase
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Stressor disrupts body's stability, temporarily lowering resistance.
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Resistance phase
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Body resources are mobilized to combat stressor, and body maintains a higher level of resistance
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exhaustion phase
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Body runs out of adaptation energy stores for adjusting to stressor, and resistance drops below normal.
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fight or flight response
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Physiological arousal response in which the body prepares to combat or escape a real or perceived threat.
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autonomic nervous system (ANS)
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The portion of the peripheral nervous system that regulates body functions that a person does not normally consciously control.
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sympathetic nervous system
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Branch of the autonomic nervous system responsible for stress arousal.
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parasympathetic nervous system
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Branch of the autonomic nervous system responsible for slowing systems stimulated by the stress response.
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hypothalamus
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A structure in the brain that controls the sympathetic nervous system and directs the stress response.
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epinephrine
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a.k.a. adrenaline. stimulates body systems in response to stress. Causes more blood to pump with each beat of the heart, dilates the airways in the lungs, increases breathing rate, stimulates the liver to release more glucose, and dilates the pupils to improve visual sensitivity.
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ACTH
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adrenocorticotropic hormone. signals the adrenal glands to release cortisol.
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cortisol
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Hormone released by the adrenal glands that makes stored nutrients more readily available to meet energy demands.
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allostatic load
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Wear and tear on the body caused by prolonged or excessive stress responses.
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immunocompetence
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the ability of the immune system to respond to attack.
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Resistance phase
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Phase when the body attempts to return to homeostasis by resisting the alarm responses.
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Exhaustion phase
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hormones, chemicals, and systems that trigger and maintain the stress response are deplted, and the body returns to balance.
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psychoneuroimmunology (PNI)
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The study of the interrelationship between mind and body on immune system functioning.
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telogen effluvium
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the most common type of stress-induced hair loss
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alopecia areata
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condition where stress triggers white blood cells to attack and destroy hair follicles, usually in patches.
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hippocampus
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the brains major memory center
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Pyschosocial stressors
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factors in our social and physical environments that cause us to experience stress. e.g. change hassles interpersonal relationships, pressures, frustrations and conflicts, stressful environments
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TOP STRESSORS
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money, work, family responsibilities, and health
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technostress
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created by a dependence on technology and the constant state of connection, which can include a perceived obligation to respond, chat or tweet.
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overload
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A condition in which a person feels overly pressured by demands
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burnout
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a state of physical and mental exhaustion resulting from unrelenting stress.
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background distressors
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environmental stressors of which people are often unaware. e.g. noise, air, water pollution, allergy-aggravating pollen and dust; unsafe food, or second hand smoke.
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appraisal
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the interpretation and evaluation of information provided to the brain by the senses.
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suicidal ideation
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a desire to die and thoughts about suicide.
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hostility
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the cognitive, affective, and behavioral tendencies toward anger, distrust, and cynicism.
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Self esteem
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refers to your sense of self-worth; how you judge yourself in comparison to others.
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CVD
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Cardiovascular disease
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Psychological hardiness
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A personality trait characterized by control, commitment, and the embrace of challenge. Hardy people characterized by control, commitment, and willingness to rise to a challenge.
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psychological resilience
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The capacity to maintain or regain psychological well-being in the face of adversity, trauma, tragedy, threats, or significant sources of stress.
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shifting and persisting
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ability to reframe appraisals of current stressors more positively, while persisting in focusing on the future.
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coping
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managing events or conditions to lessen the physical or psychological effects of stress.
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stress inoculation
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stress-management technique in which a person consciously anticipates and prepares for potential stressors.
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pessimism
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focusing on the negative
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perfectionism
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expecting superhuman standards
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shoulding
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reprimanding yourself for things you should have done
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blaming
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blaming yourself or others for circumstances and events
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dichotomous thinking
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seeing everything in either black or white
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cognitive restructuring
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The modification of thoughts, ideas, and beliefs that contribute to stress.
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three main approaches to dealing with anger
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expression, suppression, calming it
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PERMA
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positive emotion, engagement, relationships, meaning, achievement.
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sympathomimetics
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food substances that can produce stresslike physiological responses.
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procrastinate
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to intentionally put off doing something.
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downshifting
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taking a step back and simplifying a lifestyle that is hectic, packed with pressure, and stress, and focused on trying to keep up; also known as voluntary simplicity.
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asanas
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held postures and choreographed movements that enhance strength and flexibility
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qigong
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involves awareness and control of vital body energy known as qi
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tai chi
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meditation in motion
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meditation
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a relaxation technique that involves deep breathing and concentration
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visualization
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the creation of mental images to promote relaxation
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biofeedback
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a technique using a machine to self-monitor physical responses to stress
