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Lecture 8

HLTH 102 Lecture Notes - Lecture 8: Rapid Eye Movement Sleep, Non-Rapid Eye Movement Sleep, Time Management


Department
Health Studies
Course Code
HLTH 102
Professor
Jennifer Tomasone
Lecture
8

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READING: Ch. 3: Stress: The constant Challenge (pg. 79-91)
Managing Stress
Creating a Personal Plan for managing stress
Managing Stress
-Support, communication, develop health exercise/eating/sleeping habits, learn to identify moderate
individual stressors
1) Social support: university students social interactions, parental relationships, married couple=
emotional support, feedback, and nurturing
2) Communication: respect the rights of others while protecting your own rights (taking advantage
or aggressive are the extremes)
3) Exercise: healthy body and mind- stimulate the birth of new brain cells -expend built up nervous
energy and maintain homeostasis= mobilizes energy resources and readies body for physical
emergencies DON’T OVERTRAIN= FATIGUE (ATTACK IMMUNE SYSTEM)
4) Nutrition: self-control, self-esteem, energy to deal with stress- no caffeine because it raises
blood pressure and increases level of cortisol (stress affects eating and vice versa)
5) Sleep: Improves mood, fosters feelings of competence, self-worth, enhance mental functioning,
support emotional functioning
-REM (Rapid eye movement) sleep and (NREM) (Non-rapid eye movement sleep) - physiological
changes include: blood pressure drops, respiration and heart rate slows, body temp. declines, growth
hormone is released, brainwave patterns become slow and even
-REM- dreams, heart rate, blood pressure, breathing, and brain activity greater than on a regular day-
temporary paralysis (stress hormones high at the final stage)
-lack of sleep= mental and physical processes steadily deteriorate =forgetfulness, suicide
-chronic sleep disorders: medical conditions that prevent them from sleeping well = Insomnia (lifestyle,
medical problems, and stress cause it) vs. sleep apnea: person stops breathing during sleep (soft tissue of
the mouth collapses and blocks airway)
6) Time Management: Set priorities, schedule tasks for peak efficiency, set realistic goals, budget
enough time, break-up long term goals into short term ones, visualize the achievement of your
goal, keep track of the tasks you put off, consider doing your least favourite tasks first,
consolidate tasks when possible, identify quick transitional tasks, delegate responsibility, say no
when necessary, give yourself a break, avoid personal time sinks, stop thinking or talking about
what you are doing and just do it
Confiding in Yourself in Writing
-Stress is reduced and positive changes can occur
-Writing about emotional responses to stressful events
Cognitive Techniques
-Think and Act Constructively, take control, problem solve, modify your expectations, stay positive,
cultivate your sense of humour, focus on what’s important
Relaxation Techniques

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-relaxation response: physiological state of warmth and quiet mental alertness (opposite of
fight-or-flight reponse) - brain shifts from alert beta rhythm to relaxed alpha rhythm
-Progressive Relaxation: tense and then relax (awareness of tenseness in body)
-Visualization: daydream without guilt-involve your senses and sound - distress lightens with the light
colour you imagine= rehearse for an upcoming event and enhance performance
- Meditation: telling mind to be quiet- (postsecondary students deal with stress, forgive others for
wrong doing and focus less on negative thoughts)- thinker takes time to be the observer MINDFUL
MEDIATION: paying attention to physical senses, perceptions, thoughts, and imagery- develop
thoughts without judging them= greater sense of life and coping skills
-Deep Breathing: deep, slow breathing is associated with relaxing- quieting your mind and relaxing your
body= change from chest breathing to diaphragmatic (stomach breathing)
- Yoga: physical balance and breathing control-induce relaxation response and promote body awareness
-Tai Chi: system of self defens3- bring body to balance to promote health and spiritual growth-
manipulate force by being part of it and going with the flow= moving with the stressors of life
- Listening to Music: influence pulse,blood pressure, and electrical activity of muscles = music reduces
stress hormone cortisol
- Biofeedback: physiological arousal - through the use if sound, light, or meter/ dial = how relaxation
feels, how to induce relaxation- massage, hyponosis and self-hypnosis and autogenic training (monitoring
devices help a person becomes conscious of unconscious body processes)
Counterproductive Coping Strategies
-Tobacco Use : provides a sense of relaxation, breaking up monotony and routine- nicotine increases
neurotransmitters= addictive
-Use of Alcohol and other drugs: binge drinking,- caffeine (affect stress response- amphetamine),
marijuana: mind expansion- brief euphoria but decreased short term memory and attentional abilities -
withdrawal could lead to more stress hormones produced, opioids: morphine and heroine: act as
painkillers and reduce anxiety- dependent
-unhealthy eating habits: carbohydrates= reduce stress by promoting parasympathetic nervous system-
physiological distress
Creating a Personal Plan for Managing Stress
-Identifying Stressors
-Designing your Plan
-Getting Help : short-term psychotherapy
Dealing with Test Anxiety
-Systematic Desensitization and Success Rehearsal
Fostering Resilience: Creating a personal stress-management plan
http://www.fosteringresilience.com/pdf/stress_management_plan.pdf
1) Tacking the Problem:cope by fixing the problem will make you feel healthier
-Identify and address the problem: break the work into small pieces, make lists of what you want to do,
timelines

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-Avoid Stress when possible: Don’t be around the people, places or things that mess you up
-Let some things go: Not everything you can change, don’t take things personally
2) Taking care of my body: power of exercise, active relaxation- when angry, you have a tendency
to face someone shoulder to shoulder and chest to chest, eat healthy (eating junk food will lead
to high and low energy levels that can harm your ability to reduce stress, sleep well,
3) Dealing with emotions
-Take instant vacations: De-stress by taking your mind to a more relaxing place (art, time out, mini
vacations, reading a book
-Release emotional tension: Release your thoughts or worries at one time (Creativity, talking, journaling,
prayer, laughter or crying
4) Making the World Better: Contribute- recognize the mistakes adult made and build a better
world
_________________________________________________________
Lecture 3.1-3.2: Stress and Managing Stress
Housekeeping on Quiz
-Date: Friday, January 22, 2016
-Content: 5 questions from each of the 7 lectures (35 Multiple Choice Questions w/ a,b,c,d)
-When: 8:30 a.m.-8:30 p.m. , 60 minutes long
-Where: OnQ: Click Content, Quizzes, Quiz #1 (assessment, quizzes, quiz #1)
Objectives
-Stress Overview
Stressors, stress, stress response
Short and long-term effects of stress on body- allostatic load
-Managing stress
Counterproductive coping strategies
Productive coping strategies- Practical examples
What is Stress
Stress: Is a state of mind- Distress= Negative state of mind vs. Eustress= Positive state of mind ->
Both positive and negative changes can put us into our certain “stress” state
Stressor: Event or condition that caused us to change into the stress state Ex: moving to , social media
(virtual network), tan/pollutants, pathogens, expectations of ourselves - PRESSURE WE PUT ON
OURSELVES IS GREATER STRESS THAN THERE ACTUALLY ARE
-Stress response: Our body’s response to the stress state we are in
= Physical: “Fight or flight Response”: evolutionary response from sympathetic nervous system and may
not always be a positive response, with a combination of nervous and endocrine system- release
endorphins (chemicals that elevate the levels of pain)
=Emotional/Behavioural: Internal locus of control, emotional response to stress depends on our
personality, your culture, gender roles, past experiences
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