Terms in this set (38)
The study of the biological, psychological, and social factors that contribute to illness and health.
Response potentially threating stimuli (stressor) that disrupt the body's homestasis.
-The response to perceived threats or challenges resulting from stimuli or events that cause strain.
relatively constant internal physical and chemical conditions that organisms maintain
Peripheral Nervous System (PNS)
the sensory and motor neurons that connect the central nervous system (CNS) to the rest of the body.
Somatic nervous system of the (PNS)
controls voluntary movements of skeletal muscles
autonomic nervous system of the (PNS)
responsible for unconscious body functions such as heartbeat and breathing
-sympathetic system: responds to stressful time + shuts down nonessential systems during "fight or flight" situation
-parasympathetic system: counterbalances the sympathetic system
Stress and HPA axis
Hypothalamus-->releasing factor-->pituitary gland-->ACTH(through blood)-->adrenal gland-cortisol
hypothalamic-pituitary-adrenal (HPA) axis
Endocrin glands: secrete hormones
Final products: cortisol-the stress hormone
Cortisol primes the body to respond. (immuine increase and reduce nonessentials)
Interaction between the nervous and endocrine systems to produce the body's response to stress. Elevated levels of one of these hormones may lead to depression
Fatique, headache, insomnia, muscle aches, heat palpitations, etc.
Decrease in concentration and memory, indecisiveness, mind racing or going blank, confusion, loss of sense of humor.
anxiety, depression, fear, irritability, anger, frustration
Pacing, fidgeting, nervous habits, increase eating, drinking, etc.
The stress continuum
representation of the levels of imposed stress
The Stress curve
low and high stress levels usually are indicators of low performance
The cognitive, behavioral, and emotional abilities used to effectively manage something that is perceived as difficult or challenging.
Helpful ways to manage stress
-Take breaks and enjoy leisure
-prioritize & develop a time managment plan
Unhelpful ways to manage stress
-use of other drugs
-taking it out on others
-avoiding the problem
single identifiable stressor (short-term)
multiple incidents or ongoing situations (long-term)
a response of blood vessels to harmful substances, such as germs, damaged cells, or irritants; can lead to heart disease, cancer, allergies, and muscle degeneration
Promotes neurogenesis(proccess in which neurons or nerve cells are generated in the brain)
-attenuates age related cognitive decline
-more resistant to mental fatigue
Paying attention, on purpose, in the present moment, nonjudgmentally.
MBSR: reduces distress. 8 weeks, group
Your body is present. Is your mind?
Mind could be in the past/present/future
Mindfulness is a ______power.
global evaluations of the self-worth
-Low self-esteem==> sad and anxious
being kind to yourself; embracing ourselves flaws and all
the 3 components of self compassion
2. Common humanity
Self-kindness vs. Self-judgment (Self-compassion)
-encouragement, understanding, empathy, patience
-cruel to self on bad days
Common humanity (self-compassion)
-self/esteem: how am I better than others?
-self/compassion: how am I the same as others?
-to be human means to be imperfect
-being with what is in the present moment
-acknowledge and accept that we are suffering to give us compassion
-not always aware of how we are suffering
taps into threat defense system- prepare for fight or flight response.
-threat to our self-concept
-attacker and the attacked
-self criticism undermines motivation
tap into the mammalian caregiving system.
-warmth, gentle touch, soft vocalization
-reduce cortisol levels (increase feelings of trust, calm, and safety)
what can I do to help? benefits of self-esteem without the pitfalls
*Self-compassion very strongly related to:
-healtheir lifestyle choices
What system regulates our stress response?
sympathetic nervous system
Before a stressor causes stress you must...?
-evalute whether or not the situation is stressful
-evaluate whether or not you can cope with the stressor
What is the correct sequence of the HPA axis?
Hypothalamus release CRH==> Pituitary gland releases ACTH==> Adernal gland releases cortisol