Key Concepts Stress ManagementUntitled Flashcards Set

Understanding Stress

Stress: A psychological and physical response to perceived challenges or threats, characterized by a range of 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.

The Fight or Flight Response is an automatic physiological reaction to an event that is perceived as stressful or frightening.
The nervous system is primarily involved, particularly the sympathetic nervous system, which prepares the body to either confront or flee from the threat.
Key hormones released during this response include adrenaline (epinephrine) and cortisol, which increase heart rate, blood pressure, and energy supplies.
Physical responses include increased heart rate, rapid breathing, heightened senses, and a surge of energy, preparing the body for immediate action.

Chronic stress can lead to cardiovascular diseases by causing prolonged elevation of stress hormones like cortisol, which can increase blood pressure and heart rate.
Over time, this can lead to inflammation and damage to blood vessels, contributing to conditions such as hypertension and atherosclerosis.
Stress can also lead to unhealthy behaviors such as poor diet, lack of exercise, and smoking, which further increase cardiovascular risk.
The cumulative effect of these factors can significantly raise the likelihood of heart attacks and strokes.

Physical Symptoms: Bodily reactions such as headaches, fatigue, and muscle tension. Example: A person may experience tension headaches due to stress.
Cognitive Symptoms: Impaired thinking and concentration, such as forgetfulness or indecisiveness. Example: Difficulty focusing on tasks at work due to stress.
Emotional Symptoms: Feelings of anxiety, irritability, or depression. Example: A person may feel overwhelmed and anxious about upcoming deadlines.
Behavioral Symptoms: Changes in behavior such as withdrawal from social activities or changes in eating habits. Example: Increased consumption of alcohol or junk food as a coping mechanism.

External Causes: Situations or events that create stress, such as job loss or relationship issues. Example: Losing a job can lead to financial insecurity and stress.
Internal Causes: Personal beliefs and attitudes that contribute to stress, such as perfectionism or negative self-talk. Example: A perfectionist may feel stressed about not meeting their own high standards.

The Think-Feel-Do Cycle illustrates how thoughts influence feelings, which in turn affect behaviors. Example: Negative thoughts can lead to feelings of sadness, resulting in withdrawal from social interactions.
Understanding this cycle can help individuals identify and change negative thought patterns to improve emotional well-being.

Anger is often a secondary emotion that arises from underlying primary emotions such as shame, guilt, or fear.
Recognizing these primary emotions can help individuals address the root causes of their anger and manage it more effectively.

The Stress Continuum Graph illustrates different levels of stress, ranging from healthy functioning to crisis.
Key characteristics of each zone include:
Green Zone: Optimal functioning; characterized by calmness and productivity.
- Yellow Zone: Mild stress; may include feelings of anxiety or irritability.
- Orange Zone: Moderate stress; may lead to physical symptoms and impaired functioning.
- Red Zone: Crisis; characterized by overwhelming stress and inability to cope.

Exercise: Physical activity can boost mood and reduce stress levels.
Mindfulness and Meditation: Practices that promote relaxation and mental clarity.
Social Support: Engaging with friends and family for emotional support.
Time Management: Organizing tasks to reduce feelings of being overwhelmed.
Healthy Eating: Nutrition plays a crucial role in mental health.