Stress and Recovery Concepts

These flashcards cover key concepts related to stress, recovery, and their physiological and psychological impacts.

Acute Stress

Short term and often useful for focus, such as the nerves felt right before an exam.

Chronic Stress

Long term and ongoing stress that drains energy and harms health, such as financial worries or persistent poor sleep.

Episodic Acute Stress

Intense stress experienced on a regular basis, often seen in high-pressure professions like first responders.

Eustress

'Good stress' that provides motivation or excitement, such as competing in sports or starting a new job.

Hormonal Release

The body's release of adrenaline, noradrenaline, and eventually cortisol to mobilize resources.

The Negative Cycle

High stress leads to sleep problems which result in sleep deprivation, increasing cortisol levels.

Health Risks

Chronic sleep deprivation slows metabolism, disrupts glucose control, and weakens the immune response.

Physical Indicators

Symptoms include rapid heartbeat, quickened breathing, dilated pupils, and trembling.

GAS Model

Explains how the body's stress response evolves over time, including Alarm, Resistance, and Exhaustion stages.

Allostatic Load

The price people pay for adapting to stress.

Physiological

High blood pressure, cardiovascular strain, and immune system dysfunction.

Psychological

Memory/cognition decline and sleep problems.

Deep Sleep

The cumulative 'wear and tear' on the body and mind caused by chronic stress.

REM Sleep

The stage of sleep where the brain processes learning and emotion, vital for test preparation.

Sympathetic Nervous System

Triggers the immediate 'alarm mode' or Alarm Stage.

Amygdala

Responsible for threat assessment and emotional processing that triggers the stress response.

Parasympathetic System

Also known as the 'Rest and digest' system, returns the body to its pre-stress levels.

HPA Axis

Activated during the Resistance Stage to sustain cortisol release.

Burnout

A state of being mentally, physically, and emotionally drained, the primary outcome of the Exhaustion Phase.

Allostasis

The process of dynamic adjustments the body makes to meet demand and stay in balance.

NREM

Refers to Stages 1, 2, and 3 of sleep, with deep physical repair occurring in Stage 3.

Vagus Nerve

A primary nerve that activates the Relaxation Response, lowering heart rate and blood pressure.

Homeostasis

The state of internal physical and chemical balance sought by the body after stress is removed.

Autonomic Nervous System

The system recovery techniques aim to rebalance by shifting the body from 'alert' to 'rest'.

Heart Rate Variability (HRV)

A biological measurement reflecting the balance between sympathetic and parasympathetic systems.

Prefrontal Cortex

Responsible for focus and emotional regulation, strengthened by regular mindfulness practices.

Serotonin and GABA

Calming neurotransmitters that increase in the recovery state, improving mood and relaxation.

Melatonin

Known as the 'sleep signal', this hormone rises in darkness to help regulate circadian rhythm.

Three pillars of exercise, sleep, and nutrients

The key components necessary for optimal health and recovery.