IDIS 199 - M2

What are the 3 Ss

Sleep, self-regulation and stress

Why is short term stress good and what is good stress called.

keeps you safe, prepares you for challanges. good stress can be referred to as eustress

Adaptive vs problematic stress

a small amount of stress is good and adaptive but too much stress can be harmful. low pressure can result in boredom, optimal performance can improve performance to a certain point by preparing us to handle challenges. High pressure is when stress is too high and performance decreases.

Inverted U theory

illustrate relationship between pressure and performance and is a good example of when stress shifts from bring helpful to harmful

responding to stress

• thinking: keep things in perspective and try not to have negative thoughts

• action: be proactive and don’t avoid things

Flow theory 

intense concentration and being in the zone. tune out distractions and be at your top preformance. an optimal state when we feel our best and do our best.

factors to achieve a state of flow

1. Task that is rewarding

2. Clear goals and a sense of progress

3. Clear and immediate feedback

4. Challenge must match skill

5. Intense focus on the present moment

THE THREE S’S: SLEEP

A state of reduced consciousness. good sleep is important for survival and plays a crucial role in physical and mental health.

• bidirectional relationship between sleep and mental health

THE THREE S’S: SELF-REGULATION 

control over behaviour thoughts and emotions, they all interact with each other too.

• behavioural level ( needs healthy rhythm to the day)

• cognitive level: (manage negative thougths, look for positive interpretations)

• emotional level: (think and act in accordance with your values)

interconnecting the three Ss

The 3 s’s can influence one another, and can impact your ability to increase or decrease your resilience. Important for your ability to adapt to set backs, manage stress in a healthy way, stay true to yourself and succeed in your short-term and long-term goals. 

biology of the body’s stress response

• adrenal glands: hormones that control body functions, specifically produces cortisol which is a major hormone mediator of the stress response

• hypothalamus: controls the release of hormones from the pituitary glands and links the endocrine and nervous system

• pituitary glands: pea sized in brain, divided into anterior and posterior involved in growth and controls endocrine glands

THE HPA (hypothalamus-pituitary-adrenal) AXIS steps

1- sudden onset of stressors triggers release of corticotropin-releasing hormone (CRH) from the hypothalamus

2- CRH stimulates the release of adrenocorticotropic hormone (ACTH) from the anterior pituitary

3- end product is cortisol released from adrenal glands

4- once you realize the stress does not need flight, cortisol inhibits the negative feedback, production of CRH stops and no more ACTH is released and no more cortisol is released

examples of social factors to stress

• Social factors that could prolong stress

  • Early trauma or neglect

  • Feeling excluded or marginalised or being discriminated against

  • Feeling trapped or hopeless

  • Poverty

  • Limited social support or isolation

• Social factors that reduce stress

  • Supportive social network

  • Strong social identity

  • Sense of belonging or agency (power over your own life)

  • Feeling heard and having opportunities

RISK FACTORS FOR STRESS: PERFECTIONISM AND SELF-DOUBT

• Perfectionism is the tendency to set unrealistically high expectations for yourself and others, unattainable standards, which makes even good outcomes seen as failures. Leading to self criticism, fear of failure and procrastination.

• Self-doubt- it is common to think others are doing better than you or finding things easier, often because you can’t tell if people are finding things difficult

TACKLING PERFECTIONISM, SELF-CRITICISM AND SELF-DOUBT 

• Focus on strengths - remind yourself of your successes, we are all human and make mistakes

• Avoid comparison - try not to compare yourself as others. Try to talk to trusted people about your thoughts and feelings to get another perspective

• Mindfulness and self-compassion - this can be helpful to tackle perfectionism and self-critism

• Good enough - try to do things reasonably well, they do not have to be perfect

• Challenge your beliefs - perfectionism and self-critism can become a belief system, you should work to challenge these beliefs. This is what cognitive behaviour therapy does

• Growth Mindset - you can get stuck in bad habits if you believe your abilities are fixed. Setbacks are not as bad, if you think you can develop your skills.  Having a growth mindset is proven to increase productivity, resiliency and perseverance.

Equilibrium or Allostasis

The process of responding to a challenge or stressor by triggering various biological and chemical processes to maintain balance

Wear-and-Tear or Allostatic

 The wear-and-tear on the body and brain that results from chronic or overwhelming stress.

SIGNS AND SYMPTOMS OF CHRONIC OVERWHELMING STRESS

• Cognitive changes - Examples: difficulty with concentration, sustained attention, memory problems, difficulty with problem-solving, constant worrying (i.e. “can’t switch off”)

• Emotional changes - Examples: Moodiness, mood swings, irritability, feeling sad, hopeless or helpless, agitated, feeling anxious or tense, can’t relax or enjoy things fully

• Physical changes - Examples: Muscle tension, stomach/gastrointestinal problems (i.e. diarrhea, nausea), change in appetite, rapid heart rate, high blood pressure, headaches, fatigue, loss of sex drive, problems with sleep

• Behavioural changes - Examples: Changes in sleep, changes in eating/hunger, social withdrawal, changes in productivity/performance, nervous habits (e.g. nail biting, foot tapping, fidgeting), reliance on substances such as alcohol, drugs, caffeine, cigarettes

WHAT HAPPENS IF YOU DON’T SLEEP?

improving sleep can have a protective and preventive effect.

• Cognitive benefits: improved memory, attention and problem solving

• Emotional benefits: increased positive emotions and degreased negative emotions

• Physical benefits: keeping your heart healthy, lowering blood pressure, aiding immune system, regulating hormones associated with food cravings and coping with pain

• Behavioural benefits: improved productivity

CIRCADIAN RHYTHMS

your body naturally wants to have a rhythm, a biological clock. based on 24h day. relies on biological processes and secretion of different hormones. ensures your body is optimized at the right time of day.

HEALTHY STRATEGIES FOR COPING WITH STRESS 

• self care

• talk to someone

• take a break

• practice mindfulness

• limit avoidance

• recognize when you need help

• self compassion

• concrete problem solving

HEALTHY STRATEGIES FOR SLEEP

• good routine

• environment (noise, lights, temp)

• consumption (no exercise or substances before bed)

• exercise (throughout the day)

• mindfulness 

• support (seek help if needed, medication or non-medicated solutions are availible)

• reduce worry 

HEALTHY STRATEGIES FOR BEHAVIOURAL SELF-REGULATION

• day and night time routines (be consistant: eat, sleep around the same time each day )

• avoid shift sleeping

• avoid disruptions (staying up late studying or partying)

HEALTHY STRATEGIES FOR EMOTIONAL SELF-REGULATION

• practice mindfulness (be present without judgement, awareness of inner and outer environment)

• cognitive skills (reframing, be nice to yourself, be understanding, be versatile, be a good communicator)

• Maintain a healthy lifestyle (be active and take time for things you enjoy)