- Early exposure to stressful events sensitizes the individual to stress later in life. These
stressful events are called stressors. - What isthe “fight-or-flight response?
The body’s way of preparing for a situation an individual perceives as a threat to survival.
- Increase in BP, HR, respirations, and cardiac output
- General Adaptation Syndrome
a. Alarm Stage – Initial, brief, and fight or flight response to stress. (Response to fire alarm, car
running a light)
b. Resistance Stage – Sustained and optimal resistance to the stressor occurs
c. Exhaustion Stage – Attempts to resist stress becomes futile. At this point, resources have been
depleted and stress becomes chronic. Long term exposure to stressraises cortisol levels and can
make us susceptible to illness - What is good stress? Bad Stress?
- Good Stress (Eustress) – Positive, beneficial energy that motivates and resultsin feelings
of happiness, hopefulness, and purposeful movement. (Vacation, playing sports, birth of
a baby, challenge of a new job) - Bad Stress(Distress) – Negative, draining energy that resultsin anxiety, confusion,
helplessness, and fatigue. (Death in the family, financial overload,school/work
demands)
- What are physiological stressors? Psychologicalstressors? What is perception ofstressors?
- Physiological Stressors – Trauma, extreme heat/cold
- Psychological Stressors – Divorce, unemployment, death, retirement
- People perceive/handle stress differently. How we perceive stressisinfluenced by age, culture,
life experience, temperament, social support, and spirituality/religion.
- What effects does stress have on the body?
Effective Stress Busters(Box 10.1, page 162)
Sleep
- 7-9 hrs per day
- Try going to sleep 30-60 minutes early each night for a few weeks
- Sleeping in late is not beneficial and can disrupt body rhythms
- Invest in a sleep tracker
Exercise - 20-30 minutes of aerobic exercise each day (walking, jogging)
- Reduces chronic and acute stress
- Reduces anxiety, depression, and sensitivity to stress
- Reduces muscle tension and increase endorphins
- Exercise at least 3 hours before bedtime to prevent sleep disorders
Reduction of Caffeine Intake - No more than four cups of coffee or colas per day (recommended for everyone)
- May cause insomnia, nervousness, restlessness, irritability,stomach upset, rapid heartbeat, muscle
tremors,shakiness - Slowly wean off coffee, tea, cola, and chocolate drinks
Music - Promotesrelaxation
- Rates of healing may be improved w/ music
- Music can decrease agitation and confusion in older adults
- Quality of life in hospice settings is enhanced by music
Pets - Bring joy and reduce stress
- Social support
- Alleviate medical problems aggravated by stress
Massage - Slows heart rate and relaxes the body
- Improves alertness by reducing anxiety
- What are 4 coping styles a person can develop to help them manage stress?
- Health-Sustaining Habits – medical compliance, proper diet, relaxation, pacing one’s energy
- Life Satisfactions – work, family, hobbies, humor,spiritual,solace, arts, nature
- Social Supports – groups, family, friends, pets
- Effective and healthy responsesto stress
- How would you explain Biofeedback to your patient? Deep Breathing? Guided imagery?
Progressive relaxation? Meditation?
- Biofeedback is using sensitive instrumentation to provide immediate and exact information
regarding muscle activity, brain waves,skin temp, heart rate, blood pressure, and other bodily
functions. (Exercise/steps trackers, smart watches)
- DEEP BREATHING
Deep Breathing Exercises (Box 10.2, page 165)
- Find comfortable position
- Relax shoulders and chest; let your body relax
- Relaxed, abdominal breathing. Take a deep breath through your nose, expanding the
abdomen. Hold it for 3 seconds, then exhale slowly through the mouth, exhale completely - With each breath, turn attention to the muscular sensations that accompany the expansion of
the stomach - As you concentrate on your breathing, you’ll start to feel focused
Get full exam pdf here https://learnexams.com/search/study?query=