Unit 4.1: Self Care

consciousness

a state of being awake and aware of external stimuli and one’s own mental activity

circadian rhythm

our bodies roughly synchronize with the 24-hour-cycle of day and night through a biological clock called the circadian rhythm

NREM Stage 1

transition from wakefulness to sleep, your muscles relax and breathing slows and brain activity slows down, it only lasts a few minutes

NREM Stage 2

your body temperature drops and your heart rate slows further, brain activity shows bursts of rapid waves helping with memory and learning, this stage lasts longer than stage 1 and prepares you for deep sleep

NREM Stage 3

deepest stage of your sleep where your body does most of its healing and recovering, brain waves are very slow and its hard to wake up from this stage, stage is crucial for physical and immune system health

REM Sleep

rapid eye movement, when our brain processes what has occurred in our day

sleep

periodic, natural, reversible loss of consciousness

effects of sleep deprivation

difficulty studying, diminished productivity, tendency to make mistakes, irritability, fatigue

sleep functions

sleep helps our bodies recuperate

insomnia

recurring problems in staying or falling asleep

narcolepsy

a sleep disorder characterized by uncontrollable sleep attacks, the sufferer may lapse directly into REM sleep, often at in-oppurtune times

sleep apnea

a sleep disorder where breathing repeatedly stops and starts during sleep, leading to poor oxygen flow and disrupted rest

night terrors

sleep disorder characterized by high arousal and an appearance of being terrified, unlike nightmares, nigh terrors can occur during Stage 4 sleep, within 2 or 3 hours of falling asleep

dream

a sequence of images, emotions, and thoughts passing through a sleeping person’s mind

Activation Synthesis Model

the theory that suggests that dreams result from the brain’s attempt to make sense of random neural activity during sleep by synthesizing it into a coherent story

REM rebound

phenomenon where a person enters REM sleep more quickly and spends ore time in it after being deprived of REM sleep in previous sleep cycles

consolidation theory of dreams

theory that states dreaming helps your brain store and organize memories while you sleep, it sorts through new information, keeps the important stuff, connects it to what you already know, and gets rid of the stuff you don’t need

REM sleep behavior disorder

sleep disorder in which individuals physically act out their dreams, often resulting in movement, talking, or violent behavior

somnambulism (sleepwalking)

sleep disorder that occurs in NREM Stage 3 sleep where a person engages in complex motor behaviors, such as walking or performing tasks

hypnogogic sensations

vivid sensory experiences, such as falling, floating, or hearing sounds that occur during the transition from wakefulness to sleep, typically in NREM Stage 1 sleep

health psychology

branch of psychology that examines how biological, psychological, and social factors influence health, illness, and healthcare

stress

body’s response to perceived threats or challenges, triggering physiological and psychological reactions

Hans Selye

psychologist that developed the General Adaptation Syndrome

general adaptation syndrome (GAS)

Han Selye’s three-stage model of the body’s response to stress consisting of alarm, resistance, and exhaustion

Phase 1 - alarm

fight or flight response

Phase 2 - resistance

continued psychological adaptation (ex: elevated cortisol levels)

Phase 3 - exhaustion

depletion of resources leading to burnout or illness

cortisol

stress hormone that helps your body deal with challenges by giving you energy. But too much cortisol for a long time can make you feel anxious, tired, or even sick.

hypertension

chronic condition characterized by high blood pressure, increasing risk of heart disease, stroke, and other health complications

eustress

positive stress that enhances motivation and performance

distress

negative stress that overwhelms and impairs functioning

adverse childhood experiences (ACEs)

traumatic events in childhood such as abuse, neglect, or household dysfunction, that increase the risk of long-term physical, mental and emotional health issues

fight-flight-freeze response

body’s automatic reaction to a perceived threat, activating the sympathetic nervous system to prepare for fight (confront), flight (escape), or freeze (remain still) for survival

tend and befriend theory

theory that suggests that in response to stress, individuals (especially women) may seek social support (befriend) and care for others (tend) as an adaptive survival strategy

problem focused coping

stress management strategy that involves actively addressing the source of the stress by finding solutions, making decisions, or taking direct action to reduce or eliminate the problem

emotion focused coping

stress management strategy that involves regulating emotional responses to stress through techniques rather than directly addressing the stressor

resilience

the ability to adapt, recover, and thrive in the face of adversity, stress, or challenges

gratitude

practice of recognizing and appreciating positive aspects of life, which enhances well-being and strengthens social relationships

positive subjective experiences

personal feelings of well-being, joy, satisfaction, or fulfillment such as happiness, gratitude, and love, that enhance overall life satisfaction

subjective well-being

person’s self-reported assessment of their overall happiness and life satisfaction, influenced by emotions, life experiences, and personal values

wisdowm

virtue category that includes creativity, curiosity, critical thinking, love of learning, and perspective

courage

virtue category that includes bravery, perseverance and honesty in facing challenges

humanity

virtue category that includes love, kindness, and social intelligence focusing on compassion and connection with others

justice

fairness, leadership, and teamwork, emphasizing equity and collective well-being

temperance

forgiveness, humility, prudence, self-regulation, promoting self-control and moderation

transcendence

appreciation of beauty, gratitude, hope, humor, and spirituality