Mod 03 - Stress, Mental Health & Sleep

Fight or flight

The acute stress response. The nonspecific response to demands which are placed.

General Adaptation Syndrome

The three-stage response to stress: Alarm, Resistance, and Exhaustion.

Alarm Stage

First stage of General Adaptation Syndrome where cortisol is released.

Resistance Stage

Second stage where the body tries to counteract the physiological impact of the alarm stage.

Exhaustion Stage

Third stage reached in periods of extended stress, depleting the body's resources.

Central Nervous System

Comprises the brain and spinal cord.

Peripheral Nervous System

Connects the brain and spinal cord to the rest of the body.

Autonomic Nervous System (ANS)

Controls organs and glands outside of voluntary control.

HPA Axis

Comprises the hypothalamus, pituitary gland, and adrenal gland.

Hypothalamus

The command center of the brain that activates the sympathetic nervous system.

Sleep-Wake Homeostasis

Keeps track of your need to sleep.

Eustress

Good stress.

Distress

Bad stress.

Relative Energy Deficiency in Sport (RED-S)

An imbalance in an athlete's energy intake and energy expended by exercise.

Karvonen Formula

Max HR = 220 - Age; HRR = Max HR - Resting HR; Upper limit = HRR x (0.85) + Resting HR; Lower limit = HRR x (0.6) + Resting HR.

Sleep recommendations

7-9 hours of sleep is recommended for health.

Effects of long-term stress

Includes difficulty sleeping, appetite changes, mood issues, and loss of interest in enjoyable activities.

Self-management Strategies

Include delegating work, establishing boundaries, and setting priorities.

Stressors

The stimuli that cause a response.

Unmanaged stress

Stress that is not effectively dealt with, leading to negative health outcomes.

Stress and sleep

Stress leads to lack of sleep, impacting overall health.

Things that increase the risk of having an eating disorder

Include biological, psychological, and social factors.

Characteristics of Stress Resilient People

Having a strong social network

Adapt and feed confident of what they can control

Open to change

Optimistic

Self-care

Stress

The response to the stimuli

Human Function Curve

What are the two major parts of the nervous system?

The central nervous system and the peripheral nervous system

A section of the peripheral nervous system is...

the Autonomic Nervous system (ANS)

The two systems that make up the Autonomic Nervous System (ANS) are...

the Sympathetic Nervous System and the Parasympathetic Nervous System

What are the sympathetic and parasympathetic nervous systems involved in?

Initiating and regulating our stress response

If a stressor continues after the initial response, the hypothalamus...

Continues to respond by releasing a hormone to the pituitary gland. This causes a chain reaction of hormone release that ends in the adrenal gland

Common thinking traps

Always looking at a deadline as distress

Change

How many more minutes per night should Americans sleep to be happier, healthier, and safer?

60-90 minutes

What does lack of sleep cause?

Acute and chronic health problems including cardiovascular disease, diabetes and weakened immunity. Mental health can also be impacted.

What do neurotransmitters do?

Shape sleep and wakefulness. They can "switch off" the activity of cells that signal arousal or relaxation.

What is stress a risk factor for?

The development of drug addiction

Excess sugar consumption

Emotional eating

What type of risks are there that contribute to having an eating disorder?

Biological, Psychological, and Social

Biological risk (eating disorder)

Close relative with a mental health condition or eating disorder, history of dieting, type 1 diabetes

Psychological risk (eating disorder)

perfectionism, body image dissatisfaction, history of anxiety

Social risk (eating disorder)

weight stigma, teasing or bullying, appearance ideal internalization, acculturation (minority groups), limited social networks

What are ways to manage stress?

Keep things in perspective

Think positively

Improve Time Management

Mindfulness meditation

Cognitive behavior therapy

Physical activity

Spend time in nature

Nutrition

Resilience/social support

How long do you want to be between your upper and lower HR limit while working out?

20 minutes