Term
| Most doctor visits are cause by... |
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Definition
| 90% caused by stress related illness |
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Term
| T or F - Very few adults suffer noticeable physical and emotional symptoms of burnout |
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Definition
| FALSE - Quite a few do... 43% |
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Term
| T or F - Stress related absences have increased since 1995 |
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Definition
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Term
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Definition
| Any real or imagined threat, and your bodys response to it |
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Term
| T or F - Only tragedies can cause a stress response in your body |
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Definition
| False - Nope, celebrations and tragedies |
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Term
| What is the only stress-free situation |
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Definition
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Term
| A stressor becomes a problem when... |
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Definition
1. response is negative
2. feelings and emotions are inappropriate for situation
3. response lasts significantly long time
4. you`re feeling continously overwhelmed, over powered or overworked |
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Term
| What is your initial response to stress called |
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Definition
| Alarm reaction - fight or flight response |
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Term
| How does the alarm reaction work |
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Definition
| triggered by brain reactions which cause glands to release ACTH wjocj causes adrenals to secrete adrenaline and other stress-related hormones like cortisol |
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Term
| What is the alarm reaction designed to do |
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Definition
| counteract danger by mobilizing the body`s resources for immediate physical action |
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Term
| T or F - Alarm phase is short lived |
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Definition
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Term
| What are the physiological stress responses |
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Definition
Increase HR, blood flow to muscles + Brain, breathing rate, sweat, blood sugar levels
Decrease body temperature, digestive secretions |
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Term
| What is the phase after the alarm phase |
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Definition
| Resistance-reaction - allows the body to continue fighting the stressor long after the effects of the alarm phase have worn off |
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Term
| What hormones are responsible for the resistance reaction phase |
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Definition
| Cortisol and other corticosteroids - they stimulate the conversion of protein to energy as well as promote the retention of sodium to keep BP elevated |
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Term
| What does the resistance reaction phase provide |
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Definition
| Provides change required for meeting an emotional crisis, performing a strenuous task, and fighting infection |
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Term
| What happens if you prolong the resistance reaction phase |
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Definition
| Prolonging it or having continued stress increases the risk of signidficant disease and results in the final stage of GAS - EXHAUSTION |
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Term
| Why is major adaption (or a number of adaptions) required if continued over a long time |
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Definition
| The neuroendocrine and immune systems are seriously taxed |
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Term
| What are 8 physical indicators reflecting high stress |
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Definition
1. increases in BP
2. suppressed imunity
3. increased fat around abdomen
4. bone loss
5. increase s in blood sugar (cause diabetes)
6. increased levels of cortisol
7. weaker muscles
8. increases in blood cholesterol levels |
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Term
| What is stress a combination of |
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Definition
| Combination of the stressor and the way the stressor is perceived - they work together to create the stress |
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Term
| What type of people have less stress |
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Definition
| Those who have the resources available to meet the challenges |
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Term
| T or F - Psychosimedic diseases are all in the mind |
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Definition
False - There are real physiological changes that occur too
- the body and mind are interrelated - what affects one ultimately effects the other |
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Term
| Stress has been implicated in... |
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Definition
| Stoke, coronary heart disease, ulcers, migraine & tension headaches, cancer, allergies, asthma, fever, rheumatoid arthritis, backache, diabetes |
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Term
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Definition
| memory problems, an inability to concentrate, poor judgement, seeing only the negative, anxious or racing thoughts, and constant worrying |
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Term
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Definition
| moodiness, irritability, agitation, inability to relax, feeling overwhelmed, sense of loneliness and isolation, and depression or general unhappiness |
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Term
|
Definition
| Aches and pains, diarrhoea, nausea, dizziness, chest pain, rapid HR, loss of sex drive, and frequent colds |
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Term
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Definition
| Eating more or less, sleeping too much or too little, isolating yourself from others, procrastinating or neglecting responsibilities, using drugs to relax, nervous habits |
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Term
| What decreases as stress levels increase |
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Definition
| Productivity and effectiveness |
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Term
| T or F - You cant separate your wellness from your emotions |
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Definition
| True - every feeling that you have affects some part of your body creating physiological changes |
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Term
| T or F - If you`re doing everything else right (exercise + diet) - you can avoid stress |
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Definition
| False - Stress can wreck havoc even if everything else is right |
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Term
| What physical changes can happen from stress |
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Definition
| Skin, HR, digestion, joints and muscle energy levels |
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Term
| Five methods of stress management |
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Definition
1. Develop positive coping strategies
2. Get a good nights sleep
3. Stabilize blood sugar levels
4. Nourish your body and brain
5. Manage your life |
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Term
| What are examples of negative coping strategies |
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Definition
| Dependance on chemicals (drugs), overeating, watching too much TV, emotional outbursts, feelings of helplessness, overspending, excessive behaviour |
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Term
| T or F - You can use your mind to create positive emotions that help you cope with stress |
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Definition
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Term
|
Definition
S- self controllable
P- make it public
SMART is the normal acronym |
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Term
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Definition
| a statement with emotional intensity behind it |
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Term
| What can positive affirmations do |
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Definition
- make imprints on the subconcious mind to create a healthy self image
-fuel the changes you desire |
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Term
| How should affirmations be phrased |
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Definition
| Positively and in the present tense |
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Term
| T or F - For ideal health, you must picture yourself in ideal health |
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Definition
| True - reasearch shows that the power of visualization involves enhancing the immune system in the treatment of cancer |
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Term
| What is the most powerful stress-buster around |
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Definition
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Term
| How does humor affect the body |
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Definition
| enhances the immune system, improves CV function, plays an active part in the release of endorphin and other mood-elevating and pain-killing chemicals |
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Term
| Why are sleeping pills bad |
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Definition
Die sooner than ppl who dont take pills
- death from common causes such as heart disease, cancer and stroke and incresed
- increased suicide risk as well |
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Term
| Why should you get a good nights sleep |
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Definition
- everything is better after a good nights sleep
- many health problems (depression, chronic fatigue, etc.) are associated with sleep deprivation or disturbed sleep |
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Term
| Greatest threat to the health of most people |
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Definition
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Term
| Why is it the greatest threat |
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Definition
| Insulin resistance is an underlying factor leading to weight gain, the inability to lose weight, increased risk of heart disease and type-2 disease |
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Term
| What can cause the release of adrenaline and cortisol |
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Definition
| Declines in blood glucose |
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Term
| How do you control bloos sugar levels |
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Definition
| eat low GI foods, low GL (amount of CHO in a serving) and high fiber |
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Term
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Definition
| Promotes a sense of relaxation and positive mood (happiness) |
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Term
| What does insulin resistance lead to in terms of blood blood sugar |
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Definition
| causes alot of volatility leading to repeated secretion of adrenalin and cortisol (effects of the fight or flight response) |
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Term
| Why should you ask yourself better questions |
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Definition
| quality of life is equal to the quality of questions you ask yourself - when your brain is searching for the answer - reprogram your subconcious into believing that you have an abudance of energy |
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