Need health and medical help to do a simple homework about stress management

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Hello Dear,

I have no time to complete this homework due to the many things that I need to do for major classes. Help would be really appreciate it.

You Need to answers this paper from Packet15 not from the Internet please. This really important otherwise I wont get the homework graded by the professor.

Paket15 & Relaxing techniques files will help to answer HW6.

packet_15___stress_physiology_and_stress_management.docx
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Study Packet 15 - stress physiology and stress management question 1 What are some good effects of stress, at moderate levels? 2 While some stress is fine, severe or chronic stress can cause problems. Which system is the first to feel those problems? Stress has been linked to many illnesses – how many? Name some major stressors. 3 4 5 6 7 8 9 10 answer It helps us reach our goals and keeps life interesting. Moderate stress makes some people perform better, but some people perform worse. We each have our own tolerance for stress. The immune system. 50-70% of all illnesses 1. Major health problems or death in the family 2. Divorce or separation 3. Financial problems 4. Legal problems 5. Job related pressures 6. School related pressures 7. Marriage 8. Career changes 9. retirement How do major stressors impact minor Major stressors make us less able to handle minor ones. The stressors? reverse is also true. “The big worry that leads people to the suicide route or the booze route is just a lot of little worries adding up. “ • from The Rise of Henry Ford Why are ‘defined’ stressors easier to cope If the cause can be identified, active measures can be taken to with than ‘ambiguous’ ones? improve the situation. A relationship that is shaky can be an ambiguous stressor because there is no one issue or problem to resolve. If you have a lot of schoolwork to do, is that Defined. You can make a plan. a defined or an ambiguous stressor? The sympathetic and parasympathetic Autonomic Nervous System. Handles automatic functions, ones nervous systems are both part of what we don’t have to decide to do, they just happen nervous system? What does this system 1. Heart beat handle? 2. Respiration 3. Urination 4. Salivation 5. Perspiration 6. Digestion 7. Sugar and insulin release into the blood 8. Metabolic rate 9. Pupil dilation 10. Blood clotting 11. Bone formation 12. Reproductive functions Which autonomic nervous system prepares The sympathetic nervous system the body for fight or flight? What does this system cause to happen in The body prioritizes its resources to meet the perceived the body? emergency, so it enhances some processes and suppresses others. (the first 3 things are also what happen when we begin to exercise) 1. Heart rate (and therefore blood pressure) increase to get more food to skeletal muscles. 2. Breathing rate increases to get more oxygen to skeletal muscles. 3. Blood flow is redistributed to skeletal muscles, and activity in other muscles (such as in the intestines) decreases. 4. Blood clotting is enhanced. 5. Sweating increases (because body temperature goes up with increased heart rate, and heat needs to be dissipated) 6. Pupils dilate to take in more light to increase visual acuity. 7. metabolic rate is increased to produce extra energy to meet the emergency. 8. More sugar is released (by the liver) into the bloodstream because cells are burning fuel quickly. 11 Once the threat is passed, which system returns the body to normal? 12 How does it do that? 13 What organs regulate the body’s response to stress? Where is each located? 14 15 16 Which glands secrete cortisol and adrenaline? What does cortisol do? 17 What does adrenaline do? 18 19 20 Stress caused by a transient situation is not a problem because when the stress is over, our body returns to what? What is homeostasis? What are some symptoms of transient, situational stress caused by a specific situation (that will end)? Non-essential functions such as digestion, salivation, immune function, bone building, reproductive functions and urine production are slowed (but we often have to pee what is already in the bladder, because the sphincter muscle relaxes) The Parasympathetic nervous system (our para. . . chute) It is sometimes called the ‘feed and breed’ system or the ‘rest and digest’ system. It reverses the changes caused by the sympathetic nervous system – • Slows the heart rate • Slows the breathing rate • Relaxes blood vessel muscles to reduce blood pressure • Stops production of extra glucose by the liver • returns metabolism to a normal rate • Returns blood flow to skin, digestion, urine production, smooth muscles and other non-essential functions. Pituitary, adrenals, hypothalamus Pituitary and hypothalamus are in the brain; adrenals sit above the kidneys (like little party hats) The adrenal glands Its primary functions are to increase blood sugar, suppress the immune system and aid in metabolism. It also decreases bone formation. It stimulates the heart rate and dilates air passages, to increase oxygen to the lungs and blood flow to the muscles. In the US, the medical community largely refers to this hormone as epinephrine, and the two terms may be used interchangeably. (Epinephrine is from Greek and adrenaline is from Latin) Homeostasis. Situational or transient stress is caused by a situation or an event that happens and then is over, is resolved, and the body returns to homeostasis. It is a state of equilibrium or stability. Situational stress can cause symptoms such as grinding teeth, stuttering, tremors, ringing or buzzing in the ear, blushing, panic attacks, dry mouth, allergy attacks, chest pain, rapid heartbeat, 21 Stress caused by a situation that does not go away (chronic stress) leads to the General Adaptation Syndrome. Describe the 3 stages of the GAS. 22 Chronic stress can cause a variety of bothersome symptoms. Name 4. 23 What does the term ‘stress reactivity’ mean? 24 What does the term ‘stress appraisal’ mean? 25 Give an example of how one person’s stress appraisal might be different from another’s. fluttery stomach, vomiting, rapid and mumbled speech patterns, unexplained weight gain or loss, nervous habits such as pulling out hair or biting fingernails. Stage 1 – alarm reaction • Immune system is suppressed, resistance is lowered. We are more susceptible to infection and disease. If the stress is not severe or long-lasting, we bounce back and recover rapidly. Stage 2 – resistance • We adapt to stress. The immune system works overtime and we become MORE resistant to colds and infections. The immune system is able to keep up with the demands made on it. Stage 3 - exhaustion • At this point the immune system begins to fail, after trying and trying to hold things together. The timing differs from individual to individual, but everyone’s immunity at some point collapses following prolonged stress. With chronic stress, the hypothalamus - pituitary -adrenal axis becomes dysregulated. High levels of cortisol and adrenaline continue to tell the body to mobilize other resources at the expense of the immune system. Chronic stress seems never-ending and inescapable. You may experience the situational stress symptoms, and you may also feel helplessness, hopelessness, extreme fear or anger, anxiety, depression, you may have sleep problems, digestive problems, headaches, weight gain or loss, memory and concentration impairment, immune system impairment, increased asthma attacks, increased blood sugar (especially bad for diabetics). The extent to which the fight or flight response is activated by a stressor. (do you get a fluttery stomach, fast heartbeat and sweaty palms easily, or not at all? Do you over-react to situations such as your team losing a game or getting a bad grade on a paper or not being included in an outing with friends?) Our own appraisal of how serious the threat is and how well we are prepared to handle it. (can you usually talk yourself down from feeling stressed? Can you put the stressor in perspective? Does reframing help you?) Getting up in front of a group to speak or lead exercises. This is very hard for some people, but not for me, because I have done it a lot. Riding a roller coaster or walking on a trail that might have rattlesnakes is terrifying to me. 26 27 What has been shown to reduce stress reactivity? Our textbook discusses appraisal-based strategies to help us cope with stressors by My Dad went parasailing at age 80; my older sister walked the high wire a few years ago. I feel faint just thinking about doing either of them. Physical activity / regular exercise. But the effect is short-lived, so you have to do it regularly to keep yourself less stressed. 1- Cognitive restructuring – change the way you think about the situation. (reframing. See line 41 for more on this) 28 29 30 31 32 re-examining the magnitude of the stress, or our ability to cope with it. What are the 2 strategies offered? Emotion-based strategies help reduce the physiologic responses to stress. What are the 4 strategies offered? 2- Seeking knowledge or practicing skills – make sure you are not using twisted or distorted thinking. See table 4 and table 5 below. Are any of these useful for you? 3- Relaxing – we used some conscious relaxation techniques in class – slow breathing, meditation, looking at a peaceful scene such as a koy pond, guided imagery and listening to soothing music. The idea is to slow your heart and breathing rates, relax tense muscles, clear your mind and help you to calm down mentally and emotionally. 4- Exercising – either actively as in cardio or less actively as in yoga and tai chi, or just some stretching or DROM to loosen your tight shoulder, back and neck muscles. 5- Spirituality – prayer, meditation, songs of praise, reading or repeating favorite verses from a spiritual book, etc. 6- Expressing your feelings – vent to a friend or family member, write in a journal, write a song or poem to express your feelings. Try not to scream and yell inappropriately, or lash out at others before you have time to consider how your words may be hurtful or unfair. Problem-based strategies seek to resolve or 7- Systematic problem solving - make a plan to deal with the minimize the stressful situation. They only stress; brainstorm ways to solve the problem and end the work where you do have some control over stress (To write your stress paper, for instance, you could the situation. What are the 3 strategies make a chart with what you will do each day to get it done offered? on time. To study for the final, you could decide which study questions to learn on which days, and stick to your plan) 8- Being assertive without being aggressive - have the difficult conversation with your significant other or your room mate or your parents or a teacher or a friend. It might help to write out the key points you want to make, so you won’t forget them. 9- Seeking social support – get help or advice from others. Remember that we have both academic and emotional counselling services that are at your disposal. What is the difference between • An aggressive response intimidates others, and fulfills your assertiveness and aggression? own needs at the expense of others. • An assertive response protects your own rights and values while respecting the rights and values of others. There are some common avoidant coping • Ignoring – pretending the problem does not exist; refusing strategies that are not a good idea. What to acknowledge that there is a problem. are the 4 that are discussed in the book? • Escaping – looking for ways to feel better or stop thinking about the problem. These include o Using nicotine, alcohol or other drugs o Fast driving o Overeating, eating comfort foods o Neglect of exercise o Unprotected or otherwise unwise sex • Suppressing – trying to bury or suppress difficult memories or experiences. • Ruminating – wallowing in your troubles without making any effort to address the problem. Why are the avoidant strategies not Not only is the problem still there, but you may have effective in the long run? • compromised your health and wellbeing • made the situation worse and harder to deal with. 33 34 What does ‘hypostress’ mean What does ‘eustress’ mean? 35 What does ‘distress’ mean? 36 37 What is meant by ‘resilience’? What makes a person resilient? 38 What is meant by ‘locus of control’? 39 What is meant by ‘self efficacy’? 40 41 What is meant by ‘conscientiousness’? How might a person with lots of conscientiousness deal with periods of situational stress, and how might a person with less conscientiousness deal with the same thing? Not enough stress or excitement in our lives. Boredom. The right amount and the right kind of stress to keep us interested and focused on things but not TOO anxious. A level of stress that compromises our performance or wellbeing. The body is overwhelmed and coping strategies are no longer effective at keeping us healthy. If you are at stage 3 of the GAS, you are experiencing distress. The ability to adapt and function well in the face of stress. A natural inclination to feel positive emotions and be optimistic. • Happy people tend to have lower levels of cortisol, and therefore less increase in heart rate and blood pressure, when faced with stress. • Happy people tend to have a good support system, strong relationships, and that is associated with good health. • Happy people are Tiggers, not Eyores. Tigger says – It’s okay. We’ll get there. We may not be there yet, but we are progressing and it will work out just fine in the end. Some say that, while resilience is partly hereditary, we can make ourselves feel more resilient by doing things like • developing an attitude of gratitude • Committing random acts of kindness regularly • Practicing reframing of disappointing situations • Creating a strong social network • Making a plan to manage stresses so that we feel in control The extent to which we feel that outcomes of events are within our control (internal locus) or outside our personal control (external locus). The belief in one’s ability to take action that will bring about a desired outcome. A tendency to be organized, thoughtful and goal-directed. High conscientiousness: • exercise to work off stress hormones and increase endorphins • make a plan to manage or eliminate the stress. Low conscientiousness: • alcohol use / tobacco use / other drug use • procrastination / displacement activity 42 How would you describe a student with a high degree of conscientiousness? A conscientious student is one who: 1. Has a goal GPA and is willing to work hard to attain it. 2. Is disciplined - does not party until work is under control. 3. Is always on time for classes. 4. Pulls his/her weight on group projects. 5. Is prepared for quizzes and tests (therefore does well). 6. Follows class policies for talking, using a phone, etc. 7. Gets assignments in on time with • nothing missing • the paper stapled and looking professional • 43 44 45 46 47 48 49 no typos, such as these from a recent paper o to much o my goa is o for my friend and I o chronis stress o we didn’t wind What can a person do to avoid the negative health consequences caused by chronic stress (such as depression)? 1. First, figure out the locus of control. If it is internal and there are steps you can take to improve the situation, take them. 2. Do some problem-solving. This may require a professional (spiritual guide, counsellor, psychologist) to help you map out a Plan A, Plan B and Plan C. 3. While you are working on actually solving the problem, also use some of the 9 coping strategies in questions 27-29. (for the exam, you should know at least 6 of the 9 strategies – some from each category) What is meant by ‘reframing’? Ask yourself: • Is there anything in this situation that is positive for me? • is there anything to be grateful for here? (it could always be worse) Many strategies, such as the ones that we Try to answer these questions: tried in class, help you cope with a stressor 1. What is the problem? – describe it. that you cannot eliminate, but some 2. Which of my behaviors are causing the problem? stressors you can make go away. What is a 3. What are the barriers that are preventing me from changing 5-step plan for actually eliminating a those behaviors and taking better care of myself? stressor, not just dealing with the 4. What are some possible solutions to the problem? symptoms? 5. How will I know my plan is working? Alcohol seems to have some benefits for First of all, let me stress that NO ONE recommends that people the cardiovascular system. How many start drinking for their health! The recommendations are for alcoholic drinks per day are recommended? LIMITS, not daily values. Men should not drink more than 2 servings on any one day, and women should not drink more than one serving a day. And it doesn’t work to save up your servings and have them all on Saturday night.  What is considered a serving of alcohol? 5 oz. of wine 12 oz. of beer 1.5 oz. of hard liquor (80 proof, such as whiskey) How many hours per night are 7-8 recommended for people your age? What is the biggest stressor for college Poor time management skills, leading to last-minute crises students? before tests and assignment due-dates. Study Packet 15 - stress physiology and stress management question 1 What are some good effects of stress, at moderate levels? 2 While some stress is fine, severe or chronic stress can cause problems. Which system is the first to feel those problems? Stress has been linked to many illnesses – how many? Name some major stressors. 3 4 5 6 7 8 9 10 answer It helps us reach our goals and keeps life interesting. Moderate stress makes some people perform better, but some people perform worse. We each have our own tolerance for stress. The immune system. 50-70% of all illnesses 1. Major health problems or death in the family 2. Divorce or separation 3. Financial problems 4. Legal problems 5. Job related pressures 6. School related pressures 7. Marriage 8. Career changes 9. retirement How do major stressors impact minor Major stressors make us less able to handle minor ones. The stressors? reverse is also true. “The big worry that leads people to the suicide route or the booze route is just a lot of little worries adding up. “ • from The Rise of Henry Ford Why are ‘defined’ stressors easier to cope If the cause can be identified, active measures can be taken to with than ‘ambiguous’ ones? improve the situation. A relationship that is shaky can be an ambiguous stressor because there is no one issue or problem to resolve. If you have a lot of schoolwork to do, is that Defined. You can make a plan. a defined or an ambiguous stressor? The sympathetic and parasympathetic Autonomic Nervous System. Handles automatic functions, ones nervous systems are both part of what we don’t have to decide to do, they just happen nervous system? What does this system 1. Heart beat handle? 2. Respiration 3. Urination 4. Salivation 5. Perspiration 6. Digestion 7. Sugar and insulin release into the blood 8. Metabolic rate 9. Pupil dilation 10. Blood clotting 11. Bone formation 12. Reproductive functions Which autonomic nervous system prepares The sympathetic nervous system the body for fight or flight? What does this system cause to happen in The body prioritizes its resources to meet the perceived the body? emergency, so it enhances some processes and suppresses others. (the first 3 things are also what happen when we begin to exercise) 1. Heart rate (and therefore blood pressure) increase to get more food to skeletal muscles. 2. Breathing rate increases to get more oxygen to skeletal muscles. 3. Blood flow is redistributed to skeletal muscles, and activity in other muscles (such as in the intestines) decreases. 4. Blood clotting is enhanced. 5. Sweating increases (because body temperature goes up with increased heart rate, and heat needs to be dissipated) 6. Pupils dilate to take in more light to increase visual acuity. 7. metabolic rate is increased to produce extra energy to meet the emergency. 8. More sugar is released (by the liver) into the bloodstream because cells are burning fuel quickly. 11 Once the threat is passed, which system returns the body to normal? 12 How does it do that? 13 What organs regulate the body’s response to stress? Where is each located? 14 15 16 Which glands secrete cortisol and adrenaline? What does cortisol do? 17 What does adrenaline do? 18 19 20 Stress caused by a transient situation is not a problem because when the stress is over, our body returns to what? What is homeostasis? What are some symptoms of transient, situational stress caused by a specific situation (that will end)? Non-essential functions such as digestion, salivation, immune function, bone building, reproductive functions and urine production are slowed (but we often have to pee what is already in the bladder, because the sphincter muscle relaxes) The Parasympathetic nervous system (our para. . . chute) It is sometimes called the ‘feed and breed’ system or the ‘rest and digest’ system. It reverses the changes caused by the sympathetic nervous system – • Slows the heart rate • Slows the breathing rate • Relaxes blood vessel muscles to reduce blood pressure • Stops production of extra glucose by the liver • returns metabolism to a normal rate • Returns blood flow to skin, digestion, urine production, smooth muscles and other non-essential functions. Pituitary, adrenals, hypothalamus Pituitary and hypothalamus are in the brain; adrenals sit above the kidneys (like little party hats) The adrenal glands Its primary functions are to increase blood sugar, suppress the immune system and aid in metabolism. It also decreases bone formation. It stimulates the heart rate and dilates air passages, to increase oxygen to the lungs and blood flow to the muscles. In the US, the medical community largely refers to this hormone as epinephrine, and the two terms may be used interchangeably. (Epinephrine is from Greek and adrenaline is from Latin) Homeostasis. Situational or transient stress is caused by a situation or an event that happens and then is over, is resolved, and the body returns to homeostasis. It is a state of equilibrium or stability. Situational stress can cause symptoms such as grinding teeth, stuttering, tremors, ringing or buzzing in the ear, blushing, panic attacks, dry mouth, allergy attacks, chest pain, rapid heartbeat, 21 Stress caused by a situation that does not go away (chronic stress) leads to the General Adaptation Syndrome. Describe the 3 stages of the GAS. 22 Chronic stress can cause a variety of bothersome symptoms. Name 4. 23 What does the term ‘stress reactivity’ mean? 24 What does the term ‘stress appraisal’ mean? 25 Give an example of how one person’s stress appraisal might be different from another’s. fluttery stomach, vomiting, rapid and mumbled speech patterns, unexplained weight gain or loss, nervous habits such as pulling out hair or biting fingernails. Stage 1 – alarm reaction • Immune system is suppressed, resistance is lowered. We are more susceptible to infection and disease. If the stress is not severe or long-lasting, we bounce back and recover rapidly. Stage 2 – resistance • We adapt to stress. The immune system works overtime and we become MORE resistant to colds and infections. The immune system is able to keep up with the demands made on it. Stage 3 - exhaustion • At this point the immune system begins to fail, after trying and trying to hold things together. The timing differs from individual to individual, but everyone’s immunity at some point collapses following prolonged stress. With chronic stress, the hypothalamus - pituitary -adrenal axis becomes dysregulated. High levels of cortisol and adrenaline continue to tell the body to mobilize other resources at the expense of the immune system. Chronic stress seems never-ending and inescapable. You may experience the situational stress symptoms, and you may also feel helplessness, hopelessness, extreme fear or anger, anxiety, depression, you may have sleep problems, digestive problems, headaches, weight gain or loss, memory and concentration impairment, immune system impairment, increased asthma attacks, increased blood sugar (especially bad for diabetics). The extent to which the fight or flight response is activated by a stressor. (do you get a fluttery stomach, fast heartbeat and sweaty palms easily, or not at all? Do you over-react to situations such as your team losing a game or getting a bad grade on a paper or not being included in an outing with friends?) Our own appraisal of how serious the threat is and how well we are prepared to handle it. (can you usually talk yourself down from feeling stressed? Can you put the stressor in perspective? Does reframing help you?) Getting up in front of a group to speak or lead exercises. This is very hard for some people, but not for me, because I have done it a lot. Riding a roller coaster or walking on a trail that might have rattlesnakes is terrifying to me. 26 27 What has been shown to reduce stress reactivity? Our textbook discusses appraisal-based strategies to help us cope with stressors by My Dad went parasailing at age 80; my older sister walked the high wire a few years ago. I feel faint just thinking about doing either of them. Physical activity / regular exercise. But the effect is short-lived, so you have to do it regularly to keep yourself less stressed. 1- Cognitive restructuring – change the way you think about the situation. (reframing. See line 41 for more on this) 28 29 30 31 32 re-examining the magnitude of the stress, or our ability to cope with it. What are the 2 strategies offered? Emotion-based strategies help reduce the physiologic responses to stress. What are the 4 strategies offered? 2- Seeking knowledge or practicing skills – make sure you are not using twisted or distorted thinking. See table 4 and table 5 below. Are any of these useful for you? 3- Relaxing – we used some conscious relaxation techniques in class – slow breathing, meditation, looking at a peaceful scene such as a koy pond, guided imagery and listening to soothing music. The idea is to slow your heart and breathing rates, relax tense muscles, clear your mind and help you to calm down mentally and emotionally. 4- Exercising – either actively as in cardio or less actively as in yoga and tai chi, or just some stretching or DROM to loosen your tight shoulder, back and neck muscles. 5- Spirituality – prayer, meditation, songs of praise, reading or repeating favorite verses from a spiritual book, etc. 6- Expressing your feelings – vent to a friend or family member, write in a journal, write a song or poem to express your feelings. Try not to scream and yell inappropriately, or lash out at others before you have time to consider how your words may be hurtful or unfair. Problem-based strategies seek to resolve or 7- Systematic problem solving - make a plan to deal with the minimize the stressful situation. They only stress; brainstorm ways to solve the problem and end the work where you do have some control over stress (To write your stress paper, for instance, you could the situation. What are the 3 strategies make a chart with what you will do each day to get it done offered? on time. To study for the final, you could decide which study questions to learn on which days, and stick to your plan) 8- Being assertive without being aggressive - have the difficult conversation with your significant other or your room mate or your parents or a teacher or a friend. It might help to write out the key points you want to make, so you won’t forget them. 9- Seeking social support – get help or advice from others. Remember that we have both academic and emotional counselling services that are at your disposal. What is the difference between • An aggressive response intimidates others, and fulfills your assertiveness and aggression? own needs at the expense of others. • An assertive response protects your own rights and values while respecting the rights and values of others. There are some common avoidant coping • Ignoring – pretending the problem does not exist; refusing strategies that are not a good idea. What to acknowledge that there is a problem. are the 4 that are discussed in the book? • Escaping – looking for ways to feel better or stop thinking about the problem. These include o Using nicotine, alcohol or other drugs o Fast driving o Overeating, eating comfort foods o Neglect of exercise o Unprotected or otherwise unwise sex • Suppressing – trying to bury or suppress difficult memories or experiences. • Ruminating – wallowing in your troubles without making any effort to address the problem. Why are the avoidant strategies not Not only is the problem still there, but you may have effective in the long run? • compromised your health and wellbeing • made the situation worse and harder to deal with. 33 34 What does ‘hypostress’ mean What does ‘eustress’ mean? 35 What does ‘distress’ mean? 36 37 What is meant by ‘resilience’? What makes a person resilient? 38 What is meant by ‘locus of control’? 39 What is meant by ‘self efficacy’? 40 41 What is meant by ‘conscientiousness’? How might a person with lots of conscientiousness deal with periods of situational stress, and how might a person with less conscientiousness deal with the same thing? Not enough stress or excitement in our lives. Boredom. The right amount and the right kind of stress to keep us interested and focused on things but not TOO anxious. A level of stress that compromises our performance or wellbeing. The body is overwhelmed and coping strategies are no longer effective at keeping us healthy. If you are at stage 3 of the GAS, you are experiencing distress. The ability to adapt and function well in the face of stress. A natural inclination to feel positive emotions and be optimistic. • Happy people tend to have lower levels of cortisol, and therefore less increase in heart rate and blood pressure, when faced with stress. • Happy people tend to have a good support system, strong relationships, and that is associated with good health. • Happy people are Tiggers, not Eyores. Tigger says – It’s okay. We’ll get there. We may not be there yet, but we are progressing and it will work out just fine in the end. Some say that, while resilience is partly hereditary, we can make ourselves feel more resilient by doing things like • developing an attitude of gratitude • Committing random acts of kindness regularly • Practicing reframing of disappointing situations • Creating a strong social network • Making a plan to manage stresses so that we feel in control The extent to which we feel that outcomes of events are within our control (internal locus) or outside our personal control (external locus). The belief in one’s ability to take action that will bring about a desired outcome. A tendency to be organized, thoughtful and goal-directed. High conscientiousness: • exercise to work off stress hormones and increase endorphins • make a plan to manage or eliminate the stress. Low conscientiousness: • alcohol use / tobacco use / other drug use • procrastination / displacement activity 42 How would you describe a student with a high degree of conscientiousness? A conscientious student is one who: 1. Has a goal GPA and is willing to work hard to attain it. 2. Is disciplined - does not party until work is under control. 3. Is always on time for classes. 4. Pulls his/her weight on group projects. 5. Is prepared for quizzes and tests (therefore does well). 6. Follows class policies for talking, using a phone, etc. 7. Gets assignments in on time with • nothing missing • the paper stapled and looking professional • 43 44 45 46 47 48 49 no typos, such as these from a recent paper o to much o my goa is o for my friend and I o chronis stress o we didn’t wind What can a person do to avoid the negative health consequences caused by chronic stress (such as depression)? 1. First, figure out the locus of control. If it is internal and there are steps you can take to improve the situation, take them. 2. Do some problem-solving. This may require a professional (spiritual guide, counsellor, psychologist) to help you map out a Plan A, Plan B and Plan C. 3. While you are working on actually solving the problem, also use some of the 9 coping strategies in questions 27-29. (for the exam, you should know at least 6 of the 9 strategies – some from each category) What is meant by ‘reframing’? Ask yourself: • Is there anything in this situation that is positive for me? • is there anything to be grateful for here? (it could always be worse) Many strategies, such as the ones that we Try to answer these questions: tried in class, help you cope with a stressor 1. What is the problem? – describe it. that you cannot eliminate, but some 2. Which of my behaviors are causing the problem? stressors you can make go away. What is a 3. What are the barriers that are preventing me from changing 5-step plan for actually eliminating a those behaviors and taking better care of myself? stressor, not just dealing with the 4. What are some possible solutions to the problem? symptoms? 5. How will I know my plan is working? Alcohol seems to have some benefits for First of all, let me stress that NO ONE recommends that people the cardiovascular system. How many start drinking for their health! The recommendations are for alcoholic drinks per day are recommended? LIMITS, not daily values. Men should not drink more than 2 servings on any one day, and women should not drink more than one serving a day. And it doesn’t work to save up your servings and have them all on Saturday night.  What is considered a serving of alcohol? 5 oz. of wine 12 oz. of beer 1.5 oz. of hard liquor (80 proof, such as whiskey) How many hours per night are 7-8 recommended for people your age? What is the biggest stressor for college Poor time management skills, leading to last-minute crises students? before tests and assignment due-dates. Stress paper – Fall, 2015 By filling in the following table, show me that you have a very good grasp of the effects of stress on the body and how we can manage our stress. A list of the relaxing techniques we used in class is in this folder, to remind you what they were. All answers must come from the study packets or our class discussions, not from another course or the internet. Do not print out the grading rubric and hand it in. Stress Management Paper 1 2 3 4 5 6 What does the sympathetic nervous system do to prepare the body for fight or flight when you are suddenly stressed? (What does cortisol do and what does epinephrine do; name at least 4 processes that are stimulated and 2 that are suppressed, and explain why that happens) Compare chronic stress and situational or transient stress. Explain the effects of each on the body. (symptoms we may experience for each; which one leads to the GAS – explain that term - and which one allows the body to return to homeostasis – explain that term) Define eustress and distress. List at least 5 effective and 3 ineffective coping strategies that are discussed in the study questions. Why are the ineffective ones not helpful in the long run? (I am looking for the strategies themselves, not examples of the strategies.) Which was your favorite of the relaxation techniques we tried in class? Did you continue to use it on your own? How did it work for you? What other effective ways of managing stress do you use? Have you ever performed a random act of 7 8 9 10 kindness? Do you practice an attitude of gratitude? Give 1 example of reframing that you have used. If you have never actually done this, think of a time when you could have used reframing. Make it the ‘there is actually a benefit to me here’ kind, not the ‘it could always be worse’ kind. Define the term ‘conscientiousness’, and describe your own conscientiousness. Describe the term ‘resilience’ and describe your own resilience. Identify one stressor currently affecting you, NOT including schoolwork/exams/ etc. How well are you handling it? Which of the stress management techniques have you tried or do you think would help? Set a behavioral goal to help you manage or resolve that stressor. Relaxing techniques we used in class 1. listen to soothing music – we used Erik Satie’s Gymnopedie #1. 2. breathe 4 seconds in and 4 seconds out. 3. Pranayama – another kind of deep breathing 4. laughter, humor – joke day 5. guided imagery 6. meditate on a word or phrase - we used All is well, peace is mine, I am safe. 7. stare at a peaceful scene – we used the koy pond
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