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Ch3,4,5bhan - Ch 3, 4, 5 notes
Personal Health Management: An Approach for a Lifetime (BHAN 155)
University of Delaware
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Chapter 3 What is stress? o Mental and physical response and adaptation by our bodies to real or perceived change and challenges o Eustress- good stress, forces us to grow o Distress- bad stress o Acute stress- short term physiological response to immediate threat o Episodic acute stress- occurs when regularly reacting with acute stress o Chronic stress, traumatic stress When stress levels low- homeostasis General adaptation syndrome o Alarm phase- First experience the fight or flight response Triggers autonomic nervous system- response that prepares you for action - Autonomic broken down into sympathetic ns (energizes) and parasympathetic ns (slows systems) Hypothalamus functions as control center of sympathetic ns, determines the reaction to stress Acute stress responses- blood rushes to brain, all senses increase, sweating increases, breathing increases, blood clotting, immune system decreases, pupils dilate, heart rate increase o Resistance phase (retuning to homeostasis) o Exhaustion phase Physical and emotional energy used to fight the stressor has depleted Cortisol effect on body- continual release of cortisol can reduce immunocompetence, and your body loses the ability to protect you Physical effects of stress (Hair loss, diabetes, cardiovascular, weight gain, digestive problems, impaired immunity) Intellectual effects of stress o Stress, memory, and concentration can be impaired by acute stress Psychological effects of stress o Mental disorders are associated with stressors Psychosocial stressors o Change, hassles, toll of a relationship, academic pressure, finances, conflict Internal stressors o Appraisal- helps us recognize stress based on past experiences o Self esteem- how you feel about yourself o Self efficacy- the confidence in your skills and abilities o “Type” personalities A- hard-driving, competitive B- relaxed, tolerant C- stoic, deny feelings D- excessive negative worry and gloom Managing stress- support network, sleep, healthier lifestyle, manage time, yoga, breathing, muscle relaxation
Chapter 3A
Importance of sleep- o Restores you physically and mentally, conserves body energy o Learning and memories consolidated o Maintains immune system, lower risk for heart disease, healthy metabolism o Mental health and neurological function o Psychosocial- some parts of brain can only rest during sleep More likely to feel stressed or worried when sleep deprived, can trigger depression Circadian rhythm o 24 hour cycle that controls when you sleep/ wake/ habitual behaviors o Regulated by melatonin o NREM- State in which you do NOT have rapid eye movement Stage 1- drifting to sleep 2- slower brain waves 3- delta waves generated, blood pressure, heart rate drop 4- deepest stage of sleep!!! o REM- rapid eye, dreaming happens here, wakeful state but body is paralyzed We need 7-8 hours of sleep Sleep debt is the number of hours of missed sleep Sleep inertia is the stage of drowsiness/ grogginess after 30 min of a nap Sleep disorders o Insomnia o Sleep apnea Central apnea (brain fails to tell resp. system to breathe) Obstructive apnea (more common, something in nose or mouth) o Restless leg syndrome o Narcolepsy (appears to be genetic)
Ch3,4,5bhan - Ch 3, 4, 5 notes
Course: Personal Health Management: An Approach for a Lifetime (BHAN 155)
University: University of Delaware
