IDIS 199- MODULE 2 EXAM
QUESTIONS AND ANSWERS
The three S's that contribute to well being - Correct Answers -Stress, Sleep and self-
regulation
Good stress - Correct Answers -stress is often adaptive and helps keep you safe.
important for being successful in day-to-day activities and building resilience so that you
can cope better with challenging situations.
Exam Stress: feeling stressed about not doing well or even failing an exam can motivate
you to spend more time studying. When you spend an appropriate amount of time
studying, you may feel happier with yourself, pleased with the effective use of time, and
more confident and prepared. You are less likely to freeze in the exam and studying for
the next exam may then cause less emotional unease
Inverted U Theory (Adaptive vs Problematic Stress) - Correct Answers -Low Pressure:
low pressure and/or stress often results in boredom and weak performance. As the
pressure begins to increase, you can see increased attention and interest.
Optimal Performance: more pressure or stress can improve performance up to a certain
point by preparing us to cope effectively with a challenge. This point is referred to as the
Optimal Performance point.
High Pressure: however, when stress becomes too high performance ultimately
decreases. High anxiety is associated with impaired performance and distress. If
effective coping strategies are not in place, high stress can lead to a complete
meltdown.
Flow States - Correct Answers -increasing happiness and well-being and strongly
counteract worry and stress, so it can be really helpful to build up those activities that
you find really absorbing. These can be anything but many people find physical
activities (e.g., writing, painting, music), and being in nature absorbing. Try and set-up
these activities to increase the chance of experiencing flow to get the most of them
Sleep - Correct Answers -is a state of the mind and body characterized by altered or
reduced consciousness. Good quality sleep is essential to your survival and plays a
crucial role in both physical and mental health. For example, sleep is involved in
repairing cells in the body, especially in the heart and blood vessels.
, very important for brain functions, such as emotional regulation and thinking (cognitive
functioning). There is a close and bidirectional relationship between sleep and your
mental health.
Self Regulation - Correct Answers -Self-regulation refers to control over behaviour,
thoughts, and emotion which can interact with each other.
Behavioural Level - Correct Answers -involves setting a healthy rhythm to your day.
Behavioural activities often include keeping a balanced routine that incorporates
activities such as focused school/work, physical exercise and mindfulness, socializing
with friends and family, and other self-care activities/or hobbies that you enjoy and good
sleep hygiene. Having a consistent rhythm and routine is also important for our
biological clock and rhythms.
Cognitive Level - Correct Answers -involves managing difficult, negative, or intrusive
thoughts and worries, and using cognitive strategies to manage stress. Cognitive self-
regulation often includes spotting the thoughts that impact your mood, checking to see if
they are accurate and realistic (rather than more extreme than merited), shifting from
worry to problem-solving and planning, looking for positive interpretations, and mentally
refarming (seeing an opportunity rather than a problem).
Emotional Level - Correct Answers -emotional self-regulation includes slowing yourself
down, calming and relaxing yourself when stressed or tense, and pausing and thinking
before acting, and acting in accordance with your values. Routines including sleep and
exercise help emotional regulation and vice versa. Working with your thoughts also
helps emotional self-regulation and vice versa.
Interconnection of the Three S's - Correct Answers -Stress, sleep and self-regulation
are interconnected determinants of your mental health that can influence one another.
Additionally, the three S's can significantly contribute to your ability to increase or
decrease your resilience.
These determinants are important for your ability to adapt to setbacks, manage stress in
healthy ways (i.e. fostering resilience), stay true to yourself, and succeed in achieving
your short-term and long-term goals at university and beyond.
Adrenal Gland - Correct Answers -is an endocrine gland located above the kidney. The
adrenal gland produces hormones that help regulate a number of bodily functions.
Specifically it produces cortisol, considered a major hormonal mediator of the stress
response.
Hypothalamus - Correct Answers -is a small portion of the brain. It controls the release
of hormones from the pituitary gland and links the endocrine system to the nervous
system.
QUESTIONS AND ANSWERS
The three S's that contribute to well being - Correct Answers -Stress, Sleep and self-
regulation
Good stress - Correct Answers -stress is often adaptive and helps keep you safe.
important for being successful in day-to-day activities and building resilience so that you
can cope better with challenging situations.
Exam Stress: feeling stressed about not doing well or even failing an exam can motivate
you to spend more time studying. When you spend an appropriate amount of time
studying, you may feel happier with yourself, pleased with the effective use of time, and
more confident and prepared. You are less likely to freeze in the exam and studying for
the next exam may then cause less emotional unease
Inverted U Theory (Adaptive vs Problematic Stress) - Correct Answers -Low Pressure:
low pressure and/or stress often results in boredom and weak performance. As the
pressure begins to increase, you can see increased attention and interest.
Optimal Performance: more pressure or stress can improve performance up to a certain
point by preparing us to cope effectively with a challenge. This point is referred to as the
Optimal Performance point.
High Pressure: however, when stress becomes too high performance ultimately
decreases. High anxiety is associated with impaired performance and distress. If
effective coping strategies are not in place, high stress can lead to a complete
meltdown.
Flow States - Correct Answers -increasing happiness and well-being and strongly
counteract worry and stress, so it can be really helpful to build up those activities that
you find really absorbing. These can be anything but many people find physical
activities (e.g., writing, painting, music), and being in nature absorbing. Try and set-up
these activities to increase the chance of experiencing flow to get the most of them
Sleep - Correct Answers -is a state of the mind and body characterized by altered or
reduced consciousness. Good quality sleep is essential to your survival and plays a
crucial role in both physical and mental health. For example, sleep is involved in
repairing cells in the body, especially in the heart and blood vessels.
, very important for brain functions, such as emotional regulation and thinking (cognitive
functioning). There is a close and bidirectional relationship between sleep and your
mental health.
Self Regulation - Correct Answers -Self-regulation refers to control over behaviour,
thoughts, and emotion which can interact with each other.
Behavioural Level - Correct Answers -involves setting a healthy rhythm to your day.
Behavioural activities often include keeping a balanced routine that incorporates
activities such as focused school/work, physical exercise and mindfulness, socializing
with friends and family, and other self-care activities/or hobbies that you enjoy and good
sleep hygiene. Having a consistent rhythm and routine is also important for our
biological clock and rhythms.
Cognitive Level - Correct Answers -involves managing difficult, negative, or intrusive
thoughts and worries, and using cognitive strategies to manage stress. Cognitive self-
regulation often includes spotting the thoughts that impact your mood, checking to see if
they are accurate and realistic (rather than more extreme than merited), shifting from
worry to problem-solving and planning, looking for positive interpretations, and mentally
refarming (seeing an opportunity rather than a problem).
Emotional Level - Correct Answers -emotional self-regulation includes slowing yourself
down, calming and relaxing yourself when stressed or tense, and pausing and thinking
before acting, and acting in accordance with your values. Routines including sleep and
exercise help emotional regulation and vice versa. Working with your thoughts also
helps emotional self-regulation and vice versa.
Interconnection of the Three S's - Correct Answers -Stress, sleep and self-regulation
are interconnected determinants of your mental health that can influence one another.
Additionally, the three S's can significantly contribute to your ability to increase or
decrease your resilience.
These determinants are important for your ability to adapt to setbacks, manage stress in
healthy ways (i.e. fostering resilience), stay true to yourself, and succeed in achieving
your short-term and long-term goals at university and beyond.
Adrenal Gland - Correct Answers -is an endocrine gland located above the kidney. The
adrenal gland produces hormones that help regulate a number of bodily functions.
Specifically it produces cortisol, considered a major hormonal mediator of the stress
response.
Hypothalamus - Correct Answers -is a small portion of the brain. It controls the release
of hormones from the pituitary gland and links the endocrine system to the nervous
system.
