Health & Wellness: Chapter 4 – Flashcards
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Stress
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The reaction of the body and mind to everyday challenges and demands
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Perception
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The act of becoming aware through the senses
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What determines your reaction to stress?
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Depends of your previous exeriences
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Name two types of stress
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1. Positive stress 2. Negative stress
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Positive stress
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Motivator (eustress)
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Negative stress
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Interferes with your ability to perform (distress)
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Stressor
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Anything that causes stress
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Name two types of stressors
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1. Real or imagined 2. Anticipated or unexpected
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Why is the physical response involuntary, or automatic?
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It's your body's response to stress
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Name the three stages to your body's response
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1. Alarm 2. Resistance 3. Fatigue
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Psychosomatic response
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A physical reaction that results from stress rather than from an injury or illness
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Name the five physical effects of stress
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1. Headache 2. A weakened immune system 3. Bruxism 4. Digestive disorders 5. High blood pressure
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Bruxism
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Clenching the jaw or grinding the teeth
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Name the three mental/emotional effects of stress
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1. Difficulty concentrating 2. Irritability 3. Mood swings
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What does it mean when the effects of stress are additive?
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They build up over time
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Chronic stress
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Stress associated with long term problems that are beyond a person's control
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Name the four ways to avoid and limit stress
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1. Use refusal skills 2. Plan ahead 3. Think positively 4. Avoid tobacco, alcohol, and other drugs
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Name three ways to handle stress and reduce its effects
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1. Practice relaxation techniques 2. Redirect your energy 3. Seek support
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Relaxation response
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A state of calm
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Name three ways to staying health and building resiliency
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1. Get adequate rest 2. Get regular physical activity 3. Eat nutritious foods
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Stages of grief
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A variety of reactions that may surface as an individual makes sense of how a loss affects him or her
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Name the eight stages of grief
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1. Denial or numbness 2. Emotional release 3. Anger 4. Bargaining 5. Depression 6. Remorse 7. Acceptance 8. Hope
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Closure
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Acceptance of a loss
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What stage of grief does closure go with?
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Acceptance - stage seven
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Coping
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Dealing successfully with difficult changes in your life
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Mourning
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The act of showing sorrow or grief
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Name the four parts of showing empathy
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1. Help the person to recall happy, positive memories 2. Be sympathetic listener. And use silence when appropriate 3. Don't rush the grieving process 4. Community support
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Traumatic event
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Any event that has a stressful impact sufficient to overwhelm your normal coping strategies
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Name four examples of traumatic events
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1. Accidents 2. Violent assaults 3. Suicides 4. Natural disatsers
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Name five stress management techniques
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1. Organization 2. Ball massages 3. Music relaxation 4. Letter writing 5. Muscle relazation
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Name three ways to stay organized
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1. A binder or planner 2. Make a schedule 3. Time management
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Describe letter writing
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Imagine you are talking/writing a letter to your stress or stressor. Exclaim everything you've ever wanted to. Crumple the paper up to symbolize. taking control of the stress. Then throw it away to symbolize moving forward
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Describe ball massages
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Lay flat on your stomach and have someone take a ball about the size of a volleyball. Play relaxing music in the background (like sounds of nature) and have someone roll it around on your back, shoulders, neck, and legs. Try to relax and shut your eyes.
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Describe music relaxation
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Pick songs that will relax your mind. As your relax you can close your eyes and reflect on the song
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Describe muscle relaxation
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Shut the lights off and sit down on your bed or chair. Imagine your favorite place that relaxes you (i.e. the beach). Start at your toes and tighten your muscles as much as you can for ten seconds. At the end of ten seconds relax and work your way up your body still holding for ten seconds and then relaxing
