1
Q
3 S’s
A
- Sleep
- Stress
- Self-regulation
*important determinants of mental health, resilience, and success at university and life broadly
2
Q
resilience
A
the ability to adjust, adapt and recover from a stressor, threat or adversity, from any difficult set of circumstances
3
Q
stress
A
state of emotional strain or unease
- normal response to demanding situations or pressured experienced in day-to-day life
- feeling comes from underlying biological mechanisms and hormones that activate “fight-flight-fright”
4
Q
fight-flight-fright response
A
involves changes in heart rate, breathing, sweating, and muscle tension
- feel up tight, on edge and easily irritated
- prepares the body to react more effectively to perceived threat or challenge
5
Q
eustress or “good” stress
A
help keep you safe
- important for being successful in day-to-day activities and building resilience so you can better cope with challenges
6
Q
exam stress
A
can motivate you to spend more time studying
- may feel happier with yourself if you are confident and prepared
7
Q
financial stress
A
can motivate you to avoid over-spending so you have enough money to pay for important things
- making good decisions can improve self-esteem, competence and well-being
- protects you from stressful situations like receiving a large credit card bill
- reduces future stress
8
Q
social stress
A
motivate you to meet new friends and make new associations
9
Q
Inverted U theory
A
illustrates the relation between pressure and performance
- good example of when stress shifts from being helpful to harmful
10
Q
Inverted U Theory - Low pressure
A
often results in boredom and weak performance
- as pressure increases, you can see increased attention and interest
11
Q
Inverted U Theory - Optimal pressure
A
more pressure or stress can improve performance up to a certain point by preparing us to cope effectively with a challenge
*sweet spot between boredom and anxiety
12
Q
Inverted U Theory - High pressure
A
performance decreases and distress increases
- if effective coping strategies are not in place, high stress can lead to a complete meltdown
13
Q
effect of thinking on stress
A
- focusing on negatives, overthinking problems, and worry can exacerbate and prolong stress
- keeping things in perspective and active problem solving tend to reduce stress
14
Q
effect of actions on stress
A
being pro-active and tackling problems head-on tends to be more helpful than avoiding them and putting them off
15
Q
Flow State
A
when you get caught up in what you are doing and lost sense of self or track of time - “in the zone”
- positive feedback loop
- time seems to stand still
- relaxation but its intense
- present but lose sense of self
- task feels effortless but its actually challenging
16
Q
Flow Theory
A
1970’s-1980’s
- state of hyperfocus and complete engagement
“optimal experience”
17
Q
5 factors thats contribute to “state of flow”
A
- intrinsically rewarding
- task must have clear goals and a sense of progress
- task needs clear and immediate feedback
- challenge must match perceived skills (avoid boredom and anxiety)
- intense focus on present moment
18
Q
Benefits of Flow state
A
increase happiness and well-being and strongly counteract worry and stress
19
Q
examples of activities that can cause flow state
A
- physical activities (dancing, sports)
- creative activities (writing, painting, music)
- being in nature
20
Q
science behind the flow state
A
- hormones are released creating brain waves conducive to the flow state
- neocortex amps up dramatically, increasing learning speed
- pre-frontal cortex temporarily shuts down and we lose a sense of ourself and time
**neurobiological conditions that make performance
21
Q
what is the flow state based on?
A
what you are trying to to do on the inside and why is it so meaningful
22
Q
when are flow states more likely?
A
- intense focus on task and present moment
- only do one thing at a time
remove distractions - focus on process rather than outcome
- practise activity or skill so it becomes automatic
- try something thats not too easy, not too hard, but challenges you a little
- clear goals and immediate continuous feedback
- find activity intrinsically rewarding
23
Q
intrinsically rewarding examples
A
- to learn
- to connect
- for fun
- to grow rather than it is an obligation
- out of curiosity
24
Q
Prolonged stress
A
stress that has shifted from helpful to harmful
- often considered maladaptive and can overwhelm your coping resources and cause significant distress
25
maladaptive
not adjusting well or appropriately to a stressor or situation/set of circumstances
26
symptoms of chronic or overwhelming stress
- irritability
- fatigue
- difficulty concentrating
- disorganized thoughts
- trouble sleeping
27
coping with stress
you cannot know everything that is going to happen or control everything that affects you, BUT you can learn skills and strategies to cope with common sources of stress
- ex. exercising daily, spending time with family
28
sleep
state of mind and body characterized by altered or reduced consciousness
29
good quality sleep
consists of...
1. falling asleep in 30 min or less 2. sleeping through the night waking no more than once
3. easily falling back to sleep within 20 min of a disturbance
- plays crucial role in physical and mental health (and brain function)
30
Poor sleep
associated with feeling of worry, difficulties coping with stress and low self-esteem
- leads to lower well-being
- stress and worry also negatively affect our quality of sleep, acting in a cycle
31
2 states of sleep
1. Rapid Eye Movement (REM)
- likely to dream
2. Non-Rapid Eye Movement (Non-REM)
- 3 main stages
32
sleep cycles
90 minute cylces of REM-NREM sleep
33
3 stages of Non-REM sleep
1. awake
2. light sleep
3. deep sleep (most unconcious)
33
adults sleep need
7-9 hours
- associated wth the best health outcomes
33
sleep need
varies between individuals
- depends on age, health and individuals factors
34
functions/benefits of sleep
1. drives cell growth and repair
2. clears toxins that build up during day
3. supports learning, memory, attention and emotional well-being
4. supports immune system and metabolic health
34
what is the core function of sleep
neurofunction or brain function
- organ that is most affected from poor sleep is the brain
35
memory consolidation and sleep
uninterrupted sleep increases memory recall and consolidation compared to sleep with forced awakening
- sleep is essential for memory consolidation and ability to encoding memories for following day
36
self-regulation
refers to control over behaviour, thoughts and emotion which can interact with each other
37
3 levels of self-regulation
1. behavioural level
2. cognitive level
3. emotional level
***work together to influence self-regulation
38
behavioural level of self-regulation
involves setting a healthy rhythm to your day
39
what does the behavioural level of self-regulation include?
keeping a balanced routine that incorporates activities such as...
- exercise
- mindfulness
- focused school/work
- good sleep hygiene
socializing
- self-care/hobbies you enjoy
40
cognitive level of self-regulation
involves managing difficult, negative or intrusive thoughts and worries, and using cognitive strategies to manage stress
41
what does the cognitive level of self-regulation include?
- spotting the thoughts that impact your mod
- checking to see if they are accurate and realistic
- shifting from worry to problem-solving and planning
- looking for positive interpretations
- mentally reframing (seeing an opportunity rather than a problem)
42
what does the emotional level of self-regulation include?
- slowing yourself down
- calming and relaxing yourself when stressed or tense
- pausing and thinking before acting
- acting in accordance with your values
43
what helps emotional regulation?
- routines including sleep and exercise (vice versa)
- working with your thoughts (vice versa)
44
the interconnection of the three S's
- can influence each other
- significantly contribute to your ability to increase or decrease your resilience
45
importance of the three S's
important for...
- your ability to adapt to setbacks
- manage stress in healthy ways (fostering resilience)
- stay true to yourself
- succeed in achieving your short-term and long-term goals at university and beyond
46
Brain structures associated with stress
1. adrenal gland
2. hypothalamus
3. pituitary gland
47
adrenal gland
endocrine gland located above the kidney
- produces hormones that help regulate a number of bodily functions
48
what hormone does the adrenal gland produce?
cortisol
- major hormonal mediator of stress response
49
hypothalamus
small portion of the brain
- controls release of hormones from the pituitary gland and links the endocrine system to the nervous system
50
pituitary gland
pea-sized gland attached to base of the brain, divided into anterior and posterior pituitary
- major role in growth and development
- controls the functioning of the other endocrine glands
51
hypothalamic-pituitary-adrenal (HPA) axis
important part of the biological stress response system
52
step 1 of the biological stress response and HPA axis
sudden onset of stressor (sudden threat) triggers release of corticotropin-releasing hormone (CRH) from hypothalamus
ex. asked to read assignment in class, buy you suddenly realize you forgot you assignment at home
53
step 2 of the biological stress response and HPA axis
CRH stimulates the release of adrenocorticotropic hormone (ACTH) from the anterior pituitary
54
step 3 of the biological stress response and HPA axis
gluticocorticoid hormone is secreted from adrenal gland as the end product of the axis
55
step 4 of the biological stress response and HPA axis
once the threat is assessed to be minimal and you decide flight is not required, cortisol inhibits the loop through negative feedback
- large amount of cortisol produced with stop more CRH from being released, meaning no more ACTH will be released and then no more cortisol will be released
56
negative feedback
the final product of biological loop is also responsible for stopping or inhibiting further responses
57
purpose of HPA axis
during acute stress, HPA axis will help you deal with the problem
- heart rate may increase
- might freeze
- may feel rush of energy
- muscles may tense
***these changes will help you think clearly and assess the situation
58
psychological factors that influence stress
response to stress is influence by how your thoughts, bodily sensations, feelings and behaviours all interact together
- response can be helpful or unhelpful
59
example of response being unhelpful when considering exams
thoughts: i might do badly and i don't feel ready
bodily sensations: tense, poor sleep, tired
feelings: anxiety, panicky
behaviour: withdrawal, procrastination, distraction, less revision
60
example of response being helpful when considering exams
thoughts: how do I prepare? I have done well before
bodily sensations: calm, relaxed, decent sleep
feelings: mild anxiety, motivated
behaviour: make plans, regular revision schedule with breaks
61
social factors that increase or prolong stress
- early history of trauma/neglect
- feeling excluded or marginalized
- discrimination
- feeling trapped or hopeless (unemployment)
- poverty
- limited social support
62
what populations experience an increase in stress?
- BIPOC
- LGBTQ2+
- individuals with disabilities
- refugees and asylum seekers
- individuals from lower socioeconomic backgrounds
63
social factors that reduce stress
- supportive social network
- strong social identity
- sense of agency and belonging
- feeling heard and listened to
- access to opportunities
64
inter-individual
differences between different people
65
intra-individual
differences within a person at different times
66
stress response ex of inter- individual differences
there is no right level of stress hormones
- everyone have different stress
67
stress response ex of intra- individual differences
someone's biological reaction to stress can be influenced by many factors including time of day, hormones, diet, lifestyle, and coping style/strategies
68
2 risk factors for stress
1. perfectionism
2. self-doubt
69
perfectionism
tendency to set unrealistically high expectations for yourself and/or others
- involves unattainably high standards - nothing but a perfect outcome is seen as a failure leading to self-criticism, fear of failure and procrastination
70
effects of perfectionism on stress
increases vulnerability for anxiety, depression and other mental health problems
***increasing in the young people
71
self-doubt and imposter syndrome
when you compare yourself to other people and think you aren't good enough or don't belong
72
6 strategies for tackling perfectionism, self-criticism, and self-doubt
1. focus on strengths
2. avoid comparisons
3. mindfulness and self-compassion
4. good enough
5. challenge your beliefs
6. growth mindset
73
growth mindset
increases productivity, resilience and persistence with difficulties
- can protect against future depression and anxiety
74
allostatic load (wear-and-tear)
when chronic/overwhelming stress influences your mental and physical equilibrium
ex. chronic overactivity or sensitivity of the HPA axis - always firing and difficulty finding equilibrium
75
equilibrium or allostasis
process of responding to a challenge or stressor by triggering various biological and chemical processes to maintain balance
ex. brief triggering of HPA axis and negative feedback to reset
76
cognitive changes associated with chronic stress
- difficulty with concentration
- difficulty with sustained attention
- memory problems
- difficulty with problem-solving
- constant worrying (can't switch off)
77
emotional changes associated with chronic stress
- moodiness
- mood swings
- irritability
- feeling sad
- hopeless or helpless
-agitated
- anxious or tense
- can't relax or enjoy things
78
physical changes associated with chronic stress
- muscle tension
- stomach/GI problems (diarrhea, nausea)
- change in appetite
- rapid heart rate
- high BP
- headaches
- fatigue
- loss of sex drive
- problems with sleep
79
behavioural changes associated with chronic stress
- changes in sleep
- changes in eating/hunger
- social withdrawal
- changes in productivity/performance
- nervous habits (nail biting, fidgeting, foot tapping)
- reliance on substances
80
arousal
physiological and psychological state of being awoken or of sense organs stimulated to a point of perception
81
arousal and hypothalamus
- when asleep, hypothalamus is in a state of low arousal
- when awake, hypothalamus is is a state of high arousal
82
when is high arousal important?
if you need to be able to quickly respond to a stressful situation
- sudden onset of stressor triggers release of CRH from hypothalamus causing a state of high arousal
83
stages of sleep
Stage 1 - non-REM
Stage 2 - non-REM
Stage 3 - non-REM
Stage 4 - REM
84
Stage 1 non-REM sleep
change from being awake to being asleep
- relatively brief, lasting for only several minutes and is light sleep
85
what does stage 1 of sleep involve?
- slowing down of heartbeat, breathing and eye movements
- relaxation of muscles
- brainwaves slow
86
Stage 2 non-REM sleep
period of light sleep before yo enter deeper sleep
87
what does stage 2 of sleep involve?
- further slowing down of your heartbeat and breathing
- eye movements stop
- deeper muscle relaxation
- body temperature drops
- brainwaves slow even more but show brief bursts of activity
88
Stage 3 non-REM sleep
type of sleep that you need to feel awake and refreshed the next day
- occurs in longer periods during the first half of the night
89
what does stage 3 of sleep involve?
- further slowing down of heartbeat and breathing (slowest here)
- deeper muscle relaxation
- brainwaves slow more
- may be difficult to wake you up
90
Stage 4 REM sleep
first occurs after 3 non-REM stages (often 90 minutes after falling asleep)
91
what does stage 4 REM sleep involve?
- rapid eye movements
- breathing, heartbeat, and BP increase to be close to waking levels
- brainwaves have mixed frequency and start to resemble brain waves when you are awake
- most dreaming occurs
- limbs become temporarily paralyzed so you do not act out in your dreams
92
importance of REM sleep
important for resetting your mental state and dispelling highly emotionally charged memories
93
when does REM sleep happen most?
last third of the night
94
cognitive benefits of sleep
- improved memory
- improved attention
- improve problem-solving
95
emotional benefits of sleep
- increased positive emotions (calmness, happiness, confidence)
- decreased negative emotions (stress, anxiety, agitation, irritability)
96
physical benefits of sleep
- keeping heart healthy
- lowering BP
- aiding immune system
- regulating hormones associated with food cravings
- coping with pain
97
behavioural benefits of sleep
improved productivity
98
circadian rhythms
a naturally occurring process, which forms your biological clock
- ensure that your body is optimized at the correct time of day through biological process such as regulation of sleep-wake cycle, energy levels, brainwave activity and others
99
human circadian rhythms
based on a 24-hour day and involve different cycles that rely on biological mechanism and secretion of different hormones
100
cognitive changes of a disrupted circadian rhythm
- fatigue
- problems with attention
- increased impulsivity
- slower thinking
101
emotional changes of a disrupted circadian rhythm
- lower mood
- increased stress
- emotional reactivity
- irritability
102
physical changes of a disrupted circadian rhythm
- reduced energy
- changes in metabolism
- difficulty maintaining a healthy weight
- reduced immune functioning
- increased risk for variety of illnesses and diseases
103
behavioural changes of a disrupted circadian rhythm
- decreased productivity
- difficulty falling asleep and/or waking up
- difficulty maintaining a balanced routine
104
8 strategies for managing and minimizing stress
1. self-care
2. talk to someone
3. take a break
4. practice mindfulness
5. limit avoidance
6. recognize when you need more help
7. self-compassion
8. concrete problem-solving
105
stages of talking to someone
1. the process talk
2. identification of a specific problem
3. suggestions for ways they can help
106
benefit of taking a break
short breaks that consist of either relaxation and/or exercise reduce fatigue and enhance participation and learning during lectures
107
practicing mindfulness
being present through awareness of your immediate environment both outside (temperature, sounds, smell, light) and inside (thoughts and feelings)
108
concrete thinking
focuses on the specific details and the "how"
- focus on sensory details of the difficult situation and its particular context and circumstances, to put it into perspective and to make plans
ex. how can i prepare for this exam
109
effect of improved problem-solving
effective at reducing depression and anxiety in patients
110
routine to improve sleep
create relaxing and consistent bedtime routine
- going to bed and waking up at same time daily helps with circadian rhythms making it easier to fall asleep and wake up
- relaxing routine to let your body wind down
111
how can the environment improve sleep?
- avoid bright lights and loud sounds
- make bed comfy
- keep room at good temperature
112
what should you avoid before bed?
- intense exercise
- caffeine
- nicotine
- alcohol
- recreational drug use
***disrupt natural rhythms and sleep-wake cycles
113
exercise to help sleep
avoiding sedentary and 150 min of moderate-intensity or 75 min of vigorous-intensity exercise per week can help you sleep
114
light and sleep
- maximize natural light exposure
- dim-light in evening (limit artificial light exposure at night)
115
shifted sleep
when you have to reverse you night and day (eg. nursing)
- chronic reversal can impact you circadian rhythms and is associated with an increase risk of health problems
116
strategies to practice and maintain emotional self-regulation
1. practicing mindfulness
2. cognitive skills
3 .maintaining a healthy lifestyle
117
cognitive skills to maintain emotional self-regulation
- reframing to be think more positively
- be nice to yourself
- be understanding (see good in others)
- be versatile
- be a good communicator
IDIS 199
flashcards
Decks in class (6)
# Cards
