Stress: The Constant Challenge

1. Stress: The Constant Challenge Chapter Two

2. What is Stress? • Stress = state of mental or emotional strain resulting from adverse or demanding circumstances • Stressor –Anything that triggers stress • Eustress vs. Distress • The stress response or the “fight-or-flight” response is a physiological reaction that occurs in response to a perceived harmful event, attack, or threat to survival.

3. What is the Stress Response? • The purpose of the stress response is to prepare your body to fight/flee from a threat • Your body prepares for physical action even if such action is not required • The intensity of the stress response depends on a variety of factors (past experiences, gender, age, etc.). • The threat (stressor) can be real or perceived • Two Systems Oversee the Stress Response • Nervous system (ANS) • Endocrine system

4. Components of the Central Nervous System • Brain • Receives information from internal & external environment • Integrates and makes decisions about incoming/outgoing information • Spinal Cord • Connects brain w/ peripheral nerves • Nerves • Send & receive messages throughout the body

5. Divisions of the Central Nervous System

6. Components of the Endocrine System • Scattered glands, cells, tissues that release hormones into bloodstream • Hormones regulate & control a variety of body functions • Important in a stress response: pituitary & adrenal gland

7. The CNS & Endocrine System Work Together to Respond to Stress • Both systems act simultaneously during a stress response to bring about physiological changes • Ex. The actions of sympathetic nerves cause the release of adrenaline from adrenal medulla while cortisol is released from the adrenal cortex • So, adrenaline and cortisol are released from the adrenal gland, but in different ways.

8. The Stress Response

9. What Happens During a Stress Response? • Pituitary gland is directed to release ACTH; ACTH acts on the adrenal gland which then produces cortisol and adrenaline • When Cortisol and Adrenaline are released in a Stress Response: • hearing and vision become more acute • heart rate increases • sugar is released into the bloodstream (by liver) • digestion slows/halts • endorphins (pain relievers) are released • bronchi dilate

10. Return to Homeostasis • What is Homeostasis? • The body’s ability to maintain internal stability • In this state, BP, HR, hormone levels, vital functions are maintained within a normal range • Why is it important to return to homeostasis?

11. Emotional and Behavioral Responses to Stress • Common emotional responses include anxiety, depression, and fear • Behavioral responses to stress are controlled by the somatic N.S. • Effective behavioral responses to stress: talking, laughing, exercise, time management, taking control of the situation • Ineffective responses to stress: over-eating, procrastination, alcohol or drug abuse

12. Personality and Stress • What determines how we respond to stress? • Personality • Type A -higher perceived level of stress; competitive, controlling • Type B -lower perceived level of stress; relaxed • Type C - have difficulty expressing emotions, anger suppression • Resilience refers to personality traits associated with social and academic success in at risk-populations • Cultural background • Gender-women make up more than half of workforce, often make less money than men in comparable jobs, more likely to suffer sexual harassment or discrimination, less likely to get promoted to leadership roles; men fell overwhelming need to support a family • Past Experiences

13. The General Adaptation Syndrome • Pattern of all stressors • Alarm • The body is exposed to a stressor • Physiological responses brought on by the ANS • May experience headaches, anxiety • Resistance • New level of homeostasis where body is more resistant to disease and injury; body can cope with added stress, but cannot maintain this state indefinitely

14. The General Adaptation Syndrome • Exhaustion • Life-threatening physiological state (1st two stages drain energy) • Allostatic Load: Long-term wear and tear of the stress response on the body and body’s resources are depleted • A high allostatic load is linked with heart disease, obesity, hypertension, and reduced immune function

15. General Adaptation Syndrome(G.A.S.), a theory of Stress and Disease • Alarm • Resistance • Exhaustion

16. Stress and Disease • Several components interact w/ stress to increase vulnerability to disease • Genetic predisposition • Personality • Social environment • Health related behaviors

17. Women, Men, College and Stress • Women and stress • Balancing multiple roles • Men and stress • Compelled to be in charge at all times • Physiological Differences are due to Hormones • Testosterone – men • Oxytocin, estrogen – women • Among college-ages students, 32% reported that stress negatively affected their individual academic performance during the last school year. These students were 85% more likely to drop a class, receive an incomplete or receive a lower grade on an exam/class.

18. Psychoneuroimmunology (PNI) • Definition: Study of complex interactions between N.S, endocrine and immune system • Specific connections between stress & immune system exist • Chronic high blood pressure can lead to atherosclerosis and strokes • Psychological problems brought on by hormones released during stress response • Colds and other infections are harder to fight when under stress • Cancer-abnormal cells are less likely to be destroyed by the immune system

19. Managing Stress is Multidimensional • Social Support • Seek friends and family that are responsible, trustworthy, positive, know how to laugh and cry and with whom you can engage in meaningful conversations with • Communication • With yourself and with others • Change the Way You Think • Our appraisals, thoughts, and ideas of people and situations are what make these things stressful, not the people/situations themselves. • Managing your Time • Prioritize tasks, don’t be afraid to say no, break overwhelming tasks into small pieces, remember that time is precious • Exercise, Nutrition and Sleep

20. Other Relaxation Techniques • Progressive Relaxation • Visualization-imagery; creating vivid mental pictures • Meditation-quieting the mind by focusing on something particular • Deep breathing • Yoga (physical balance/breath control)-union of mind, body and soul • Music influences pulse, BP and electrical activity of muscles • Biofeedback