hkr unit 8 stress mgmnt
Terms
undefined, object
copy deck
- stress
- the mental, emotional, and physiological response of the body to any situation that is new, threatening, frightening or exciting
- stressor
- stress causing event
- eustress
- positive stress; health and performance continue to imrpove even as stress increases
- general adaptation syndrome
- a pattern of responses to stress that consist of an alarm stage, resistance stage and an exhaustion stage
- breathing exercise
- stress management technique where the indiv concentrates on breathing away the tension and inhaling fresh air to the entire body
- meditation
- a method of relaxation that has been practiced for ages in an effort to produce relaxation and achieve inner peace
- visualization
- a relaxation technique that uses appealing mental images to promote relaxation and reduce stress
- distress
- negative stress; refers to unpleasant or harmful stress under which health and performance begin to decrease
- type A
- behavior pattern characteristic of a hard driving, over ambitious, aggressive, at times hostile and overly competitive person
- type b
- behavior pattern characteristic of a calmed, casual, relaxed, easy going individual
- type c
- behavior pattern of individuals who are just as highly stressed as type A but do not seem to be at higher risk for diseases than type B
- flight or fight response
- physiological response of the body to stress, which prepares the indiv to take action by stimulating the vital defence system
- biofeedback
- stress management technique; ?? look it up
- endorphins
- morphine-like substances released from the pituitary gland in the brain during prolonged aerobic exercise; thought to induce feelings of well being
- progressive muscle relaxation
- stress mgmt technique involving progressive contraction and relaxation of muscle groups throughout the body
- autogenic training
- form of self suggestion where an indiv is able to place themself in an autohypnotic state by repeating and concentrating on feelings of heaviness and warmth in the extremities.
- responses to stress
-
tense muscles, rapid shallow breathing, perspiration, increased bp - prepare person for flight or fight
-headaches, muscle aches
grinding teeth, nervous tick, sweating, appetite change, insomnia/nightmares, fatigue, dry mouth, stuttering, high bp, impotence, hives, dizzy, depression irritation, fear, stomach pain, cold clammy hands, poor concentration, restlessness, increased hr, infection, low sex drive, rash/acne - stress management
-
1. stress reduction - recognize stressors, eliminate stressing activities
2. relaxation techniques - progressive - promotes progressive muscle relaxation and allows body and mind to relax. breathing techniques - focus on breath
3. rest and sleep - 7-9 hrs, same bed time, 15-30 min nap.
4. exercise - light to moderate exercise can reduce stress, aerobic exericise recommended
5. meditation - sitting quietly for 15-20 mins, twice a day while concentrating on a single word or image - reduce stress by achieving mental and physical relaxation
- time management
-
find the time killers, keep a record and remove time wasting activities.
set long and short range goals
identify immediate goals and prioritize them
use a daily planner
perform a nightly audit
- time mgmt skills
-
delegate activities that someone else can do for you
say no to activities that keep you from getting your top priorities done
protect against boredom
plan ahead for disruptions
select one task at a time, get it done
eliminate distractions
make room for overtimes
plan time for yourself daily
reward yourself for accomplishing tasks and achieving goals