Stress, Exercise, and Mental Health: Cognitive and Emotional Insights

What is stress?

A state of disharmony or threatened homeostasis; the process of perceiving and responding to stressors.

What is cognitive appraisal?

A mental process by which individuals assess whether a demand threatens their well-being and the resources available to meet that demand.

What factors influence how we respond to stress?

Individual perception of the situation, physical state/health level of the body.

What are the two types of stress?

Positive (eustress) and negative (distress).

What is acute stress?

Short-lived stress that is a reaction to an immediate threat.

What is chronic stress?

Stress resulting from unresolved situations that continue for an extended period.

What are some health consequences of chronic stress?

Stroke, heart disease, metabolic disease, gastrointestinal disorders, ulcers, reproductive issues.

What is eustress?

Short-term stress perceived as within one's coping abilities, which motivates and improves performance.

What is distress?

Stress perceived as outside one's coping abilities, which can lead to mental and physical health issues.

Who conducted early research on stress and its effects?

Dr. Hans Selye in the 1930s.

What is the General Adaptation Syndrome?

A model describing the body's response to prolonged stress, consisting of three stages: alarm, resistance, and exhaustion.

What happens during the alarm stage of stress response?

The sympathetic nervous system is stimulated, leading to the fight or flight response.

What occurs during the resistance stage of stress response?

The parasympathetic nervous system attempts to restore balance; if stressors remain unresolved, strain and difficulty sleeping may occur.

What characterizes the exhaustion stage of stress response?

The body's resources are depleted, potentially leading to anxiety, depression, and disease.

What is the fight or flight response?

A physiological adaptation that helps deal with immediate threats, involving the release of stress hormones and increased energy mobilization.

What is homeostasis?

The ability of an organism to stabilize its internal environment despite external changes.

What is allostasis?

The process of achieving stability through behavioral change, coping with stressors.

What is allostatic load?

The cost of coping with stressors, leading to wear and tear on the brain and body.

How can one restore balance in the body after stress?

By targeting homeostasis directly (e.g., medication) or indirectly (e.g., nutrition, sleep, mindfulness).

What measures can be used to assess stress?

Self-report scales, cardiovascular measures (HR and BP), and hormonal measures (cortisol).

What is the relationship between physical activity and stress?

Engaging in physical activity is associated with better mood and reduced stress.

What is the Cross Stressor Adaptation Hypothesis?

Exercise can induce adaptations in stress response systems, making individuals more resilient to stress.

What is physiological toughness?

A framework explaining how regular exposure to stressors through exercise leads to emotional stability and greater stress tolerance.

What are practical recommendations for stress reduction through exercise?

Consider the timing of workouts to maximize stress-reducing benefits.

What are some adverse effects of chronic stress on cognitive function?

Memory problems, decreased concentration, constant worrying, poor judgment.

What emotional effects can chronic stress have?

Moodiness, irritability, agitation, depression, sense of loneliness.

What physical symptoms can chronic stress cause?

Aches, pains, nausea, frequent colds, chest pain.

What behavioral changes might result from chronic stress?

Changes in eating and sleeping patterns, nervous habits, substance use, social isolation.

What is the role of exercise in stress management?

Exercise can be useful in reducing the stress response.

What is the difference between reactivity and response in the context of stress?

Reactivity refers to the immediate reaction to stress, while response refers to how one manages or copes with that stress.

What are the two types of workouts suggested for stress relief?

Lunchtime workouts to recharge energy and evening workouts to purge tensions and worries.

What is the definition of health according to the World Health Organization?

Health is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.

What are the domains of Quality of Life (QoL) according to WHO 1997?

Psychological Health, Physical Health, Spirituality, Independence, Social Relationships, Environment.

How do emotions differ from moods?

Emotions are short-lived and have a clear cause, while moods are longer lasting and less likely to be triggered by a specific event.

What is the nature of affect?

Affect is a generic term covering a broad range of feelings, reflexive, and does not require thought.

What are the two dimensions of affect?

Valence (pleasant-unpleasant feelings) and Activation (intensity of the feeling from low to high).

What are the four quadrants of the Circumplex Model of Affect?

1. Pleasant-Activated: Excited, Enthusiastic; 2. Unpleasant-Activated: Anxious, Distressed; 3. Unpleasant-Unactivated: Fatigued, Depressed; 4. Pleasant-Unactivated: Relaxed, Calm.

What is the Profile of Mood States (POMS)?

A generalized self-report measure used to assess mood states.

What is the relationship between exercise and psychological health?

Exercise can reduce negative feelings and increase positive feelings, improving self-esteem and cognitive function.

What is the impact of exercise intensity on affective responses?

Moderate intensity exercise increases positive affect; high intensity may increase negative affect in less fit individuals.

What is Staleness Syndrome?

A condition resulting from overtraining, characterized by increased negative mental health and poorer performance.

What is Exercise Dependence Syndrome?

A condition where exercise becomes compulsive, either as a primary behavior or as a means to control body composition.

What does Health Related Quality of Life (HRQoL) reflect?

The 'goodness' of life dimensions affected by health and health interventions.

What are the dimensions of HRQoL?

Physical Functioning, Health Status, Emotional Functioning, Cognitive Functioning, Social Functioning.

What is the significance of subjective measures in HRQoL?

Subjective perceptions are more closely associated with health outcomes than objective measures.

What is the SF-36?

A commonly used subjective measure of health-related quality of life.

What is the effect of sedentary behavior on QALYs?

Increased sedentary behavior is related to lower quality-adjusted life years (QALYs).

What are the DSM-V criteria for Major Depressive Disorder (MDD)?

At least one symptom must be either depressed mood or loss of interest/pleasure, along with several other criteria.

What is the temporal dynamics of affective responses during exercise?

Affect can become progressively more negative as exercise intensity increases.

What is the recommended 'dose' of exercise for optimal affective response?

Moderate intensity, lower frequency/duration to start, and aerobic mode.

What is the role of exercise in emotional well-being?

Exercise can lead to a greater amount of positive affect and favorable thoughts, such as life satisfaction.

What is the importance of measuring affect during exercise?

It helps predict future engagement and adherence to physical activity.

What is the relationship between exercise and cognitive functioning?

Exercise can improve concentration and learning abilities.

What is the impact of physical activity on perceptions of health status?

Physical activity can help reduce pain and improve overall health perceptions.

What is the significance of the 'Iceberg Profile' in elite athletes?

It shows high vigor and low negative mental health indicators, which can be inverted by overtraining.

What are the main symptoms of Major Depressive Disorder (MDD)?

Fatigue, feelings of worthlessness or excessive guilt, diminished ability to think or concentrate, recurrent thoughts of death or suicide, and more.

What is the minimum number of symptoms required for a diagnosis of MDD?

At least 5 symptoms during the same 2-week period.

What are the additional criteria for diagnosing MDD?

Symptoms must cause significant distress or impairment, not be attributable to a substance or medical condition, and no history of manic episodes.

What is postpartum depression?

A type of depression that can occur after childbirth, characterized by mood swings, excessive crying, and difficulty bonding with the baby.

What are common symptoms of postpartum depression?

Depressed mood, excessive crying, withdrawal from family, loss of appetite, insomnia, overwhelming fatigue, and thoughts of harming oneself or the baby.

What defines bipolar disorder?

One or more episodes of mania or mixed episodes of mania and depression.

What is cyclothymia?

A mood disorder with periods of hypomanic symptoms and periods of depressive symptoms that are insufficient to meet criteria for bipolar disorder.

What is dysthymia, now referred to as Persistent Depressive Disorder?

A chronic form of depression lasting at least 2 years in adults, with fewer than 5 persistent symptoms.

What are the comorbidities associated with MDD?

Cognitive impairment, increased risk of cardiovascular disease, type 2 diabetes, substance abuse, obesity, and suicide.

What is the prevalence of Major Depressive Disorder in the U.S.?

Lifetime prevalence is 20.6%, and 12-month prevalence is 10.4%.

What are the main negative effects of social media on mental health?

Bullying, unrealistic views of others' lives, distractions, peer pressure, and mental health issues.

How is depression diagnosed?

Through clinician-administered interviews and self-report measures like CES-D and BDI.

What are common treatment options for depression?

Psychotherapy and medications, particularly antidepressants like SSRIs and MAOs.

What is the effectiveness of psychotherapy compared to drug therapy for depression?

Psychotherapy alone can be as effective as drug therapy alone, but drug therapy is more commonly used.

What is the role of physical activity in the prevention of depression?

Active individuals have a 25-40% lower odds of depressive symptoms.

What is the impact of exercise on individuals with Major Depressive Disorder?

Exercise has a moderate to large significant effect on reducing depressive symptoms.

What challenges do individuals with depression face regarding exercise?

Fatigue, low self-esteem, poor sleep, and difficulty initiating physical activity.

What is the Internet of Things (IoT) in the context of health?

An interconnected ecosystem including the internet, mobile devices, wearables, and advanced technology like AI.

How has internet usage changed in the U.S. from 2000 to 2024?

Internet use has grown from roughly 50% to nearly 100% of U.S. adults.

What is the significance of mobile ownership in health technology?

Smartphone ownership has risen to nearly 100%, facilitating access to health applications and resources.

What is the affect regulation hypothesis in exercise and depression?

Exercise increases positive affective states and decreases negative affect.

What is the neurogenesis hypothesis related to exercise?

Exercise promotes the synthesis of new neurons in the brain, which can help alleviate depression.

What is the dropout rate for individuals taking antidepressants compared to placebo?

Dropout rates are 15-132% higher for those taking antidepressants.

What is the median age at onset for Major Depressive Disorder?

29 years.

What is the mean longest episode duration for Major Depressive Disorder?

25.0 months.

What are the potential psychosocial mediators of exercise effects on depression?

Social interaction, mastery experience, increased self-efficacy, and endorphin release.

What has been the trend in smartphone ownership since 2010?

Smartphone ownership has risen steadily, now approaching 100%.

Which social media platforms are the most popular?

YouTube and Facebook, followed by Instagram, Pinterest, and TikTok.

Who are the primary adopters of wearable technology?

Younger, more affluent, and highly educated individuals, with Black and Latinx consumers often leading in ownership.

What is the formula representing Reciprocal Determinism in Social Cognitive Theory?

B = P · E, where B is behavior, P is personal factors, and E is environmental factors.

What are the major constructs of Social Cognitive Theory?

Personal cognitive factors, socioenvironmental factors, and behavioral factors.

What was the purpose of the UTMoves intervention study?

To examine the efficacy of an Internet-technology intervention for increasing step counts in university faculty and staff.

What did the NETworks for Weight Loss study investigate?

The short-term efficacy and feasibility of a social support-enhanced behavioral weight control intervention.

What were the results of the NETworks for Weight Loss study?

Both groups lost weight (~5-6%), but there was no significant difference in weight loss between groups.

What focus did the Columbia Moves study have?

Gamification and Behavioral Economics in a physical activity intervention.

What were the key themes from the TEAM Focus Groups study?

Motivation, accountability, competition, cultural relevancy, and teammate characteristics.

What is the primary risk factor for Alzheimer's disease?

Age is the #1 risk factor.

What are the hallmarks of Alzheimer's disease?

Beta amyloid plaques, tau neurofibrillary tangles, cell death, and acetylcholine deficits.

What did Rolland's 2008 study find regarding physical activity and dementia risk?

20 of 24 studies showed a significant protective effect of physical activity against cognitive decline or dementia.

What were the findings of Lautenschlager's 2008 intervention study?

Improvements in cognitive function in older adults with mild cognitive impairment after a 6-month self-directed physical activity program.

What is neuroplasticity?

The brain's ability to adapt and remodel itself throughout the lifespan, including the growth of new neurons.

How does exercise impact cognitive function in older adults?

Exercise can improve cognitive function and has been shown to attenuate cognitive decline.

What is executive functioning?

Cognitive processes that control goal-directed behavior, including planning, working memory, and multitasking.

What components of executive functions are often studied in children?

Flexibility, working memory, and inhibition.

How does physical activity influence executive function in children?

Physical activity can improve executive function and academic performance.