Key Concepts Stress ManagementUntitled Flashcards Set

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

1. 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

1. 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.