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Chapter 2: Stress Management

The two characteristics that stress resembles are... the "stressor" and the "stress response."
The physical response from stress affects two systems in the human body, which are... the nervous system and the autonomic nervous system.
The nervous system consists of... the brain, the spinal cord, and the nerves.
The autonomic nervous system consists of... the parasympathetic, which controls the body when it is in a relaxed state, and the sympathetic division, which controls the body in a state of arousal (exercise, pain, anger, emergency, fear, etc.)
During stress, the sympathetic nervous system triggers the... endrocrine system, which controls the glands, tissues, and cells, but releasing hormones and such in the blood stream such as cortisol, epinephrine, and endorphins.
Once the stressful situation is over, the body returns to a state of... homeostasis, where your blood pressure, heart rate, hormone levels and other vital functions return to normal range.
Behavior responses from stress are controlled by... the somatic nervous system, which are behaviors of laughing, eating, exercising, meditating, etc.
In a response to stress, type A personalities have... a higher perceived stress level and have more difficult to cope with stress.
In response to stress, type B personalities are... less frustrated and tolerate behavior of others better.
Type C personalities respond to stress... by suppressing anger, hiding emotions, feeling hopeless and despair, and exaggerated response to minor stressors. Also, can impair the immune system.
The three kinds of resiliances that a person reacts to stressors are... 1-nonreactive (does not react to stress); 2-homeostatic (react strongly, but returns to baseline functioning quickly; and, 3-positive growth (learns and grows from experience).
The two kinds of stressors are... distress (unpleasant stressors) and eustress (pleasant stressors).
The three stages of stress response patterns for all stressors are... alarm, resistance, and exhaustion.
The long term wear and tear of a stressor is called... allostatic load.
The study of complex networks of nerve and chemical connections between the nervous, endocrine, and immune system is called... psychoneuroimmunology.
Stress that typically lasts 5-1000 minutes, is called... acute stress, which is considered short term stress.
Stress that is ongoing and long term that can cause unhealthiness is called... chronic stress.
Diseases that occur from stress are... cardiovascular, psychological, altered immune, headaches, fatigue, insomnia, digestive problems, and feminine abnormal functions.
Common sources of stresses are... major life changes, daily hassles, college stressors, job-related stressors, and social stressors.
Ways to manage stresses are... social support, communication, exercise, nutrition, sleep, time management, and spiritual wellness.
Cognitive techniques to manage stress are... to think and act constructively, take control, problem-solve, stay positive, practice affirmations, cultivate your sense of humor, and focusing on what's important.
Relaxation techniques to manage stress are... progressive relation, visualization, meditation, deep breathing, yoga, tai chi, and listening to music.
Counterproductive coping strategies are... alcohol, drugs, tobacco, and unhealthy eating habits.
To create a personal plan, the steps are to... identify stressors, designing a strategy to cope with the stress, and to get help.
Created by: jpaneda