CSP300 Exam #1 study guide PDF

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First Exam Guide. Includes Chapter 1-5...

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Chapter 1: ·

Fight or flight freeze response

-Walter cannon :1st to describe the effects of acute stress -Termed flight or flight response -Freeze response described later is also a crucial part of our adaptive skills The evolution of stress ·

Why we initially need stress

· Fff promotes action and is not well suited for today’s stress which often requires inactivity and cognitive functioning What is stress ● Stressor (stimulus) + stress reactivity (physiological) + strain (effect) ● Sources ○ External sources ○ Internal sources ○ Interaction of inter and external sources ● Types of stress ○ Physical - exercise, looking at computer too long ○ Physiological - overwhelmed with duties ○ Psychosocial- social circle, environment, ○ Biochemical triggers- hormones released when we are stressed ○ Acute vs chronic- FFF vs having to feel it over and over again ● Stress and anxiety are the fight flight freeze response ○ Walter cannon - 1st to describe the effects of acute stress ○ The body reaction to danger ○ Fight or flight same first and freeze response came later and is also an crucial response to threats ● Evolution of stress ○ Our bodies aren't good at differentiating between real or imaginary threats ○ The the f responses promotes action and is not well situated for today's stress which requires inactivity and cognitive functioning ● Good stress = excitement ● Bad stress = anxiety ● Eustress ○ Moderate or normal stress interpreted as being beneficial for the experiencer ○ Stress from desirable events

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○ Good things t which one has to adapt and that could lead to a stress reaction ○ Ex: new job, marriage, having kids, entering relationship Distress ○ Great pain anxiety or sorrow acute physical or mental suffering affliction trouble ○ Stress from undesirable events ○ Bad things to which one has to adapt and that can lead to a stress reaction ○ Ex: car accident, failing an exam, bad grade, losing a loved one The stressor A stimulus with the potential to cause a stress reaction response ○ Physical ○ biological response ○ Psychological ○ Sociological ○ philosophical Stress reactivity ○ Fight or flight ○ All effects are based on duration and degree of one's physiological reaction Strain ○ The physical physiological and behavioral outcomes of stress reactivity ○ Negative and or positive consequences ○ Outcomes of reactivity ■ Physical ■ Psychological - panic ■ Behavioral - alcohol Gender differences ○ Women tend to ■ Exhibit nurturing activities ■ Tend and befriend ■ Use social groups ○ Men tend to ■ More fight or flight ■ Less use of social groups Information overload - infomania Multitasking ○ Increase flight or fight response

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○ Decreases performance ○ Inhibits the ability to distinguish between relevant and irrelevant info ○ Makes hard to retain info Finances Relationships Health consist of multiple dimensions ○ Physical ○ Social ○ Mental ○ Emotional ○ Spiritual ○ Environmental ○ Occupationals ○ Wellness is the degree to which these components of health are in balance Wellness is an active process through which people become aware of and make choices toward a more successful existence Wellness is a state of optimal health 6 dimensions of wellness ○ Occupational ○ Physical ○ Social ○ Intellectual ○ Spiritual ○ Emotional ○ Environmental ○ Financial

Chapter 2: Chapter 2: the brain ·

The brain: 2 major components

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Cerebral cortex: thinking functions

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Subcortext:automatic physiological process

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Frontal lobe: reasoning/planning

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Parietal lobe: movement, orientation, recognition and perception

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Occipital lobe: vision

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Temporal lobe: perception and recognition of sounds and speech

Frontal cortex ·

Complex decision making

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Executive functioning CEO o Consequences o Prediction of outcomes o Social control/inhibition “brakes” o Only accessible when we are relaxed to moderately challenged

Reticular Activating System o Mind-body connection o Feeds information back and forth between cerebral cortex and subcortex Subcortical structures Cerebellum: coordinates body movements, Medulla oblongata: regulates heartbeat, respiration, other basic processes pons: regulates sleep cycle diencephalon: relays sensory information between brain regions: controls many aspects of stress response o Thalamus o Hypothalamus o Pituitary Limbic system: regulates emotions and most notably fear o Amygdala- emotions Hippocampus- memory 2 systems o Limbic: ( fire department) activation of FF :seat of emotions” connected to diencephalon o Thalamus: (911 call center): relays sensory impulses to the cerebral cortex

o Hypothalamus: (911 dispatch) activates the endocrine system hormones and the autonomic nervous system Healthy flight-flight-freeze response in the brain o In response to threat the frontal lobe shuts down “low road” o During flight or flight: act only to survive, limited complex thinking, limited decision-making capacity, limited assessment of consequences beyond threat, limited inhibition, CEO vs. emergency responders Stress pathways o Hypothalamus- releases hormones and regulates body temperature autonomic NS Nervous System. o Controls automatic funct., immediate flight fight freeze response “rest and digest” endocrine system o Hormones o Short term and long-term stress cortisol Glands release hormones that modify bodily tissue functions Adrenal: glucocorticoids- cortisol o Mineralocorticoids- aldosterone increases blood pressure Adrenal medulla gland o Epinephrine- increases HR and vasoconstriction (narrowing blood vessels) o Norepinephrine- increases heart rate and vasoconstriction Thyroid o Thyroxin- increase metabolic rate and HR energy Pituitary gland o ACTH activated ANS o Vasopressin- retain water o Oxytocin-vasoconstriction The autonomic nervous system is activated by the posterior hypothalamus (Its in the brain)

*Involuntary functions of the body *Two components *Sympathetic (responsible for expending energy) *Parasympathetic (responsible for conserving energy)

The parasympathetic response allows your heartbeat to slow down to conserve energy. The salivary glands will salivate. Your eyes pupils will constrict. The sympathetic response will dilate pupils, accelerate your heart rate, and inhibit digestion. Kind of like fight or flight response.

Fight or flight response: Here are some major fight or flight responses. *Eye dilation *Incr. Blood Pressure *Incr Heart rate *Muscle tension *heavy Breathing *Sweating *Adrenaline Surge *Digestive system shuts down *Inhibition of sexual desire and reproductive capability.

Chapter 3 ●

Hot Reactors ○ Overreact to stress ○ Nearly 20% of the population are hot reactors ■ This type of person tends to: ● Become angry or anxious easily ● Have high blood pressure ● Is susceptible to heart attacks, sometimes referred to as hate

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attacks Psychosomatic Disease ○ Psychogenic: disease (“abnormality”) is caused by psychological problems ○ Somatogenic: disease (“abnormality”) is caused by a biological disorder or illness Stress and Immunity ○ Body directs energy away from “non-essential functions” in emergencies ○ White blood cells central in fighting illness and foreign substances in body ■ Stress can decrease your white blood cell count ■ A decrease in white blood cells will lead to poor health ■ About 1 trillion white blood cells in 3 categories ● Phagocytes ● Lymphocyte T cells ● Lymphocyte B cells ○ Salivary igA studies- antibody level lowest during exam Stress and Disease research ○ Friedman and Booth-Kewley (1987) cite evidence of a “disease-prone personality” ■ Depression, ander/ hostility, anxiety ○ Hans Eysenck (1988) demonstrated personality traits leading to: ■ Cancer- Prone Personality (unassertiveness, over patient, avoiding conflicts, not venting) ■ Heart Disease- Prone Personality (anger, hostility, aggressive) Illness and Disease ○ Hypercholesterolemia- high cholesterol in blood leads to plaque buildup ○ Hypertension- increase pressure in arterial walls ○ Stroke- lack of oxygen to the brain ○ Coronary heart disease- high stress profession (specialty): high rate of heart disease ○ Myocardial infarction- heart attack from ruptured arteries or blockage leads to part of heart dying ○ Perceived threat- increased blood volume (great for emergencies) ○ Chronic stress- excessive pressure of blood against artery walls over time Contributing factors for hypertension ○ Genetics ○ Poor diet (obesity) ○ Cigarette smoking ○ Lack of exercise ○ High sodium intake ○ Stress/hormones ○ Age ○ Gender ○ Race Hypertension ○ One of the single best indicators of health ○ Blood pressure= systolic/diastolic ■ Normal = 120/80 mm Hg ■ Systolic - pressure of blood as it leaves heart ■ Diastolic - pressure when heart is at rest ○ High blood pressure= 140/90 mm Hg ○ 41% of those 20-74 years of age are considered hypertensive (unaware) ○ 16% of those 20-24 years of age are considered hypertensive

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In general more men, than women ■ Highest incidence- black women, lowest- white women Stress and Serum Cholesterol ○ Cholesterol collects on the walls of blood vessels ○ Can block the flow of oxygenated blood to the heart and brain ○ Studies show that one’s perception of a stressful situation can increase or decrease serum cholesterol levels ○ Why? ■ Hormones and liver provide fuel for FFF, if unused- LDL (bad cholesterol), triglycerides, and other fatty acids accumulate and stick to artery walls ■ Lifestyle reactions to stress= poor diet, lack of exercise Other conditions ○ Ulcers- fissures in the stomach walls ■ Increases in hydrochloric acid and H. pylori ○ Migraines- dilation of carotid arteries ○ Tension headaches ○ Cancer ○ TMJ ○ PTSD ○ Allergies Posttraumatic Stress Disorder ○ PTSD results from an experiencing/ witnessing extreme psychological and/or physical event (may or may not be) perceived as extremely distressed (ex: threat to one’s life) ○ Many natural disaster, car accident, childhood abuse, sexual/ psychical assault, community violence, and 9/11 survivors, as well as refugees, first responders, and military service members may experience symptoms of PTSD ○ PTSD is FFF triggering in the absence of true threat (classical conditioning and operant conditioning) ○ 70% of Americans will experience a trauma in lifetime, 20% will develop PTSD, 80% will recover without treatment ○ Avoidance- no new learning following traumatic experience ○ Brain factors- overactive amygdala ○ Gender- affects more women than men ○ Prior experiences ■ Healthy relationships and less trauma (ex: protective, better discrimination) ■ Abuse history, new traumatic experience and reinforce learning prior traumas ■ How we think and how we feel about the trauma, ourselves, and the world ○ Preventative measures Symptoms of PTSD ○ Reliving the events ■ Flashback, nightmares, unwanted memories/ thoughts episodes where the event happens again and again ○ Avoidance ■ Intentional avoidance of people or places that remind them if the event, self-harm behaviors, substance abuse, suicide, etc ○ Negative alternatives in cognition and mood ■ Emotional “numbing”, detachment, lack of interest, depression, misattribution of blame (majority of all cases)

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○ co PTSD treatment approaches ○ Cognitive processing therapy ■ All includes exposure and processing the situation ○ Medications ○ Virtual reality exposure therapy Other conditions ○ Rheumatoid Arthritis- joint inflammation possibly caused by a faulty functioning of the immune system, stress precipitates attacks ○ Backaches- muscle weakness and bracing/constant contraction ○ Obesity- cortisol and glucose availability ○ Miscarriage- 70% of women had stressful experience prior ○ Sports injuries ○ Depression, anxiety, psychosis proneness

Chapter 4: Chp4. Stress and the college students National college health assessment ACHA 2018 Goals for stress management · Not to eliminate all stress •Limit the harmful effects of stress •Use as a motivator for peak performance •Understand stress as useful, stimulating, and welcome Financial stress ·

Credit card debt

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Typical family pays for college by:

· Grants and scholarships, parents income and saving, student borrowing, student income, parent borrowing Credit card accountability, responsibility, and disclosure act 2009 1.) Co-sign or proof of income under 21 2.) No prescreened credit offer under 21 3.) No gift/inducements 4.) Report on credit conditions to protections bureau 5.) Institutions encouraged to adopt protective policies Financial management tips ·

Use debit not credit

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Read all financial contracts carefully

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Pay bills promptly

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Avoid impulse shopping with credit card

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“the envelop method” for budgeting- Dave Ramsey

Academic stress ·

Culture of competition continues to intensify

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SDSU: FA20 apps 97,253

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Accepted 35%

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Application/admission rates

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Each year college students cannot be absorbed by the job market

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Course overload

Career choices ·

External pressures of career choices

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Family, mentors, advisors, peers

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Changing interest: the road from underdeclared major to clinical psychologist

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What I love to do VS what i'm supposed to do

Identity development ·

Clarification of values, morals, ethics

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Negotiation of social identities

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Old and newly discovered

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Identification in relations to others

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-culture shock

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Shaping and being shaped by university culture

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Executive funct. Still in development

First generation college student ·

A student whose parents did not complete a 4 year college degree

Chapter 5: Chapter 5 Intervention

o Interventions: activities to prevent a stressor from resulting in negative consequences o Stress: result of determination that a demand exceeds resources available to meet that demand (Lazarus) o Lazarus: Stress appraisal o Primary appraisal: judging how much of a threat is involved and how important is the outcome o Secondary appraisal: determining whether resources need to meet the demand are available o Reappraisal: evaluation of whether the response made to a demand/threat was effective Model of stress o Self efficacy o Confidence in your ability to manage a demand o Outcome efficacy: belief an outcome is possible o Personal efficacy: belief that you can achieve that outcome o Cognitive appraisal o One’s personal interpretation o Comprehensive stress management o RoadblocksF need to be developed and implemented at each level o Incomplete programs tend to just intervene at a few levels o Impossible to prevent at every level for every situation o Complete programs include several interventions at every phase o Robert Epstein o Prevention source management relaxation thought management Cognitive distortions Beck o Overgeneralization o Polarization B&W thinking o Catastrophizing

o Personalization o Jumping to conclusions o Emotional reasoning All not bad o Eustress o Yerkes-dodson o o Hardiness\ Taking control o Power over your emotional being ? o Choice o Trying too hard to manage stress may result in stress o Make a commitment...