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Stress
A psychological and physical response to perceived challenges or threats, characterized by emotional and physiological reactions.
Chronic Stress
A prolonged and constant feeling of stress that can negatively affect health, often resulting from ongoing life challenges or pressures.
Fight or Flight Response
An automatic physiological reaction to an event that is perceived as stressful or frightening, involving the sympathetic nervous system.
Adrenaline (epinephrine)
A hormone released during the fight or flight response that increases heart rate, blood pressure, and energy supplies.
Cortisol
A stress hormone that, when elevated for prolonged periods, can lead to cardiovascular diseases and other health issues.
Physical Symptoms of Stress
Bodily reactions such as headaches, fatigue, and muscle tension.
Cognitive Symptoms of Stress
Impaired thinking and concentration, such as forgetfulness or indecisiveness.
Emotional Symptoms of Stress
Feelings of anxiety, irritability, or depression.
Behavioral Symptoms of Stress
Changes in behavior such as withdrawal from social activities or unhealthy eating habits.
External Causes of Stress
Situations or events that create stress, such as job loss or relationship issues.
Internal Causes of Stress
Personal beliefs and attitudes that contribute to stress, including perfectionism or negative self-talk.
Think-Feel-Do Cycle
A concept illustrating how thoughts influence feelings, which in turn affect behaviors.
Anger
Often a secondary emotion that arises from underlying primary emotions such as shame, guilt, or fear.
Green Zone of Stress Continuum Graph
Optimal functioning characterized by calmness and productivity.
Yellow Zone of Stress Continuum Graph
Mild stress that may include feelings of anxiety or irritability.
Red Zone of Stress Continuum Graph
Crisis characterized by overwhelming stress and inability to cope.
Exercise as a Coping Skill
Physical activity that can boost mood and reduce stress levels.
Mindfulness and Meditation
Practices that promote relaxation and mental clarity.
Five Benefits of Sleep
Improved cognitive function, 2. Enhanced mood, 3. Better immune function, 4. Reduced risk of chronic diseases, 5. Increased energy and productivity.
Five Ways to Improve Sleep Hygiene
Regular sleep schedule, 2. Restful environment, 3. Limit screen time, 4. Avoid caffeine, 5. Engage in relaxing activities before bed.
Mindfulness Meditation
A type of meditation focusing on being present in the moment.
Transcendental Meditation
A form of meditation involving the repeating of a mantra to settle the mind.
Guided Meditation
A type of meditation led by a teacher or through recordings.
Goals of Meditation
To achieve mental clarity, emotional stability, and relaxation.