Health Ch 8 – Flashcards
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Define the term stress
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The reaction of the body and mind to everyday challenges and demands
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What is perception? Explain how stress is related to perception
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The act of becoming aware through the senses
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What is a stressor?
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Anything that causes stress
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Identify 5 general categories of stressors. Give an example of each.
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Biological: illness, disabilities, or injuries Environmental: poverty, pollution, crowding, noise Cognitive or thinking: perception of a situation Personal behavior: negative reactions, using tobacco or alcohol Life situation: death, divorce, relationship
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What two systems does your body use to respond to stress
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Nervous system and endocrine system
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What is the fight or flight response?
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Body and mind go into high alert to either face the threat or flee
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List three stages in the stress response. Describe what is happening in each stage.
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Alarm- Body prepares itself to either defend itself or flee Resistance- body adapts to the rush created and reacts to the stressor Fatigue- tired feeling takes over that lowers your activity
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List five physical reactions included in the alarm response
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Pupil dilation, increase in perspiration, faster heart rate and pulse, rise in blood pressure, faster respiration rate
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What are three types of fatigue that can affect your body? Describe how each type of fatigue occurs
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Physical fatigue- muscle work vigorously Psychological fatigue- constant worry, overwork, depression Pathological fatigue- overworking body's defenses
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List three aspects of a persons life that can be affected by stress. Give an example of each effect
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Mental/emotional- mood swings Physical- headache Social- difficulty concentrating
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Define the term chronic stress. Describe two methods you can use to control the effects of chronic stress
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Stress associated with long term problems that are beyond a persons control. Engage in physical activity Find a hobby or activity that relaxes you
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List three categories of personal stressors. Give an example of each
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Life events- drivers license Physical stressor- pollution Daily hassles- deadlines
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How can using refusal skills help you avoid stress?
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Saying no to stressful situations
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List five ways to manage stress. Then briefly explain how each method helps you manage stress
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Plan ahead- decide in advance the steps you want to take. Helps recognize variations Get adequate sleep- manage time wisely so you get enough sleep at night Get regular physical activity- releases pent-up energy Eat nutritious foods- eat a variety of food, drink plenty of water, and eat fresh foods Avoid tobacco, alcohol and other drugs- substance use doesn't relieve stress it makes the body weaker instead
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List three ways adequate sleep can help you
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Fave challenges and demands of the day Be in a better mood Think more clearly
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List three nutrition tips that will help you when you are dealing with stress
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Eat regular meals Limit comfort foods Limit caffeine
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Define the term stress management skills
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Skills that help an individual handle stress in a healthful way
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List four stress management skills. Explain how each skill can help you manage stress
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Redirect your energy-do the activity that will release your energy Relax and laugh- lowers blood pressure and makes you feel more relaxed Keep a positive outlook- relieves stress Seek out support- talking to sow one about your problems may make you feel better
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What is the relaxation response?
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State of calm that can be reached if one or more relaxation techniques are practiced regularly
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What is anxiety?
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Condition of feeling uneasy or worried about what may happen
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Does anxiety have positive or negative results? Explain
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Both because it can motivate you or get in the way of your performance
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List three symptoms of anxiety
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•feelings of fear or dread •respiration, trembling, restlessness, or muscle tension •talk about your feelings with your family or friends
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What is depression?
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A prolonged feeling of helplessness, hopelessness, and sadness
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What is the difference between reactive depression and major depression?
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Major depression can be caused by reactive depression and is much more severe and lasts a lot longer
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List four ways of overcoming social anxiety
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•Start small such as smiling, nodding, and greeting people •speak in a louder voice, and use frequent eye contact •practice conservation and positive thinking skills often •as a listener ask open ended questions in response during conversation
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List five symptoms of teen depression
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•irritable or restless mood •withdrawal from friends •change in appetite or weight •feelings of guilt and worthlessness •a sense of hopelessness
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Are feelings of anxiety and depression normal? When do normal feelings become a cause of concern?
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Yes it is normal but it's not normal if you experience multiple at a time for two weeks or more
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What are three ways that mild forms of anxiety an depressive feelings might be relieved
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•talking to supportive people •getting more physical activity •volunteering
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When should a person seek professional help with feelings of anxiety and depression?
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When the symptoms of anxiety and depression start to interfere with life
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Define the term resiliency
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The ability to adapt effectively and recover from disappointment, difficulty, or crisis
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Explain why resiliency is a component of good mental health
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People with resiliency are able to handle adversity in a healthful way
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List four external factor that might affect a persons resiliency
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Family School Community Peers
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What makes up the internal factors that help you be more resilient
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You have control over internal factors. Effort to increase these factors will increase your resiliency
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Can you control external factors that influence your level of resiliency? Can you control the internal factors? Explain
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You have little control over external factors but you can work to strengthen them. You have control over your internal factors because your attitudes, perceptions, and behaviors make up internal factors
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What are protective factors?
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Conditions that shield individuals from the negative consequences of exposure to risk
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How can protective factors help guard a person from risk behaviors?
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They reduce possible harmful effects of risk behaviors
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Give eight examples of how a person can work to build protective factors and strengthen resiliency
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•become involved in extra-curricular activities at school •make a commitment to learning by reading for pleasure atleast 3 hours a week •stand up for your beliefs and refuse to act against your values •be hornet with yourself and others •resist negative peer pressure and avoid dangerous situations •learn about people from other cultures or ethnic backgrounds •develop a sense of purpose •develop a positive outlook of your future
