Stress

1. Stress Chapter 10

2. What Is Stress? • Stressor = any physical or psychological event or condition that produces stress • Stress response = the physiological changes associated with stress • Stress = the collective physiological and emotional responses to any stimulus that disturbs an individual’s homeostasis

3. Physical Response to Stressors = Fight-or-Flight Reaction • Nervous system • Autonomic nervous system = branch of the peripheral nervous system that controls basic body processes • Sympathetic division = division of the autonomic nervous system that reacts to danger or other challenges by accelerating body processes • Parasympathetic division = division of the autonomic nervous system that moderates the excitatory effect of the sympathetic division

4. Physical Response to Stressors = Fight-or-Flight Reaction • Endocrine system = system of glands, tissues, and cells that secrete hormones into the bloodstream; influences metabolism and body processes • Key chemical messengers during the stress response • Norepinephrine = neurotransmitter released by the sympathetic division to increase body functions; increases attention, awareness, alertness • Epinephrine = hormone secreted by the inner core of the adrenal gland • Cortisol = steroid hormone secreted by the outer layer of the adrenal gland • Endorphin = brain secretions that have pain-inhibiting effects

5. Physical Response to Stressors: Fight-or-Flight Reaction • Together, the nervous system and the endocrine system prepare the body to respond to a stressor • The physiological response is the same regardless of the nature of the stressor • Once a stressful situation ends, the parasympathetic division returns the body to homeostasis—a state of stability and consistency in an individual’s physiological functioning • The fight-or-flight reaction is often inappropriate for dealing with the stressors of modern life, many of which do not require a physical response

6. Emotional and Behavioral Responses to Stressors • Emotional responses may include anxiety, depression, and fear • Behavioral responses are controlled by the somatic nervous system = branch of the peripheral nervous systems that governs motor functions and sensory information; largely under conscious control

7. Personality and Stress • Type A = ultracompetitive, controlling, impatient, aggressive, hostile • Easily upset; react explosively to stressors • Type B = relaxed, contemplative, tolerant of others • React more calmly to stressors • Type C = difficulty expressing emotions, anger suppression, feelings of hopelessness and despair • Exaggerated stress response • Hardy = committed to activities, sense of inner purpose, inner locus of control • View stressors as challenges and opportunities for growth

8. Gender and Stress • Gender roles affect perception of and responses to stressors • Both sexes experience the fight-or-flight physiological response to stress • Women are more likely to respond behaviorally with a pattern of “tend-and-befriend” • Gender differences may be partly tied to higher levels of the hormone oxytocin in women

9. Past Experiences • Past experiences influence the cognitive evaluation of a potential stressor • Effective behavioral responses can overcome the effects of negative past experiences

10. The Stress Experience as a Whole • Physical, emotional, and behavioral responses are interrelated • Symptoms of excess stress • Physical symptoms: dry mouth, excessive perspiration, frequent illnesses, gastrointestinal problems, grinding of teeth, headaches, high blood pressure, pounding heart, stiff neck, aching lower back • Emotional symptoms: anxiety or edginess, depression, fatigue, hypervigilance, impulsiveness, inability to concentrate, irritability, trouble remembering things • Behavioral symptoms: crying, disrupted eating or sleeping habits, harsh treatment of others, problems communicating, sexual problems, social isolation, increased used of tobacco, alcohol or other drugs

11. Stress and Wellness • The general adaptation syndrome (GAS) • Eustress = stress triggered by a pleasant stressor • Distress = stress triggered by an unpleasant stressor • Stages of GAS • Alarm = fight-or-flight reaction • Resistance = new level of homeostasis characterized by increased resistance to stress • Exhaustion = life-threatening physiological exhaustion

12. Stress and Wellness • Allostatic load = long-term wear and tear of the stress response, especially long-term exposure to stress hormones like cortisol • High allostatic load increases susceptibility to disease • Psychoneuroimmunology (PNI) = the study of the interactions among the nervous system, the endocrine system, and the immune system

13. Links Between Stress and Specific Conditions • Cardiovascular disease • Altered functioning of the immune system • Other health problems

14. Common Sources of Stress • Major life changes • Daily hassles • College stressors • Academic stressors • Interpersonal stressors • Time-related pressures • Financial concerns

15. Common Sources of Stress • Job-related stressors • Interpersonal and social stressors • Environmental stressors • Internal stressors

16. Counterproductive Coping Strategies • Tobacco • Alcohol • Other drugs • Binge eating

17. Managing Stress • Exercise • Reduces anxiety and increases sense of well-being • Mobilizes energy resources to complete the energy cycle • Avoid compulsive exercise • Nutrition • Eat a balanced diet • Avoid excess caffeine

18. Managing Stress • Sleep • Lack of sleep is both a cause and an effect of excess stress • Social support • Foster friendships • Keep family ties strong • Get involved with a group • Communication • Balance anger and assertiveness

19. Managing Stress • Spiritual wellness can promote • Social support • Healthy habits • Positive attitude • Moments of relaxation • Awareness and clarification of personal values • Paths to spiritual wellness include organized religion, spending time in nature, helping others, art or other creative endeavors, personal relationships • Keeping a journal can help deal with stressful events

20. Set priorities Schedule tasks for peak efficiency Set realisted goals Budget enough time Break up long-term goals Visualize achievement of goals Track tasks you put off Do least favorite tasks first Consolidate tasks Identify transitional tasks Delegate responsibility Say no when necessary Give yourself a break Avoid personal time sinks Just do it Managing Stress: Time Management

21. Managing Stress: Cognitive Techniques • Modify expectations • Engage in realistic self-talk • Live in the present • “Go with the flow” • Cultivate your sense of humor

22. Managing Stress • Relaxation response = a physiological state characterized by a feeling of warmth and quiet mental alertness • Relaxation techniques: • Progressive relaxation = alternating muscle tension and relaxation • Visualization = creating or recreating vivid mental pictures of a place or an experience

23. Managing Stress • Relaxation techniques • Deep, slow breathing • Listening to music • Meditation = quieting the mind by focusing on a particular word, object, or process • Hatha yoga = a series of physical postures emphasizing balance and breathing control • Taijiquan = a martial art designed to balance the body’s chi to promote health and spiritual growth

24. Managing Stress • Relaxation techniques • Biofeedback = a technique that uses monitoring devices to help a person become conscious of unconscious body processes, such as body temperature or blood pressure, in order to exert some control over them • Hypnosis = a technique of mental focusing that affects the body • Massage = manipulation of the body’s tissues

25. Getting Help • Peer counseling and support groups • Professional help • Is it stress or something more serious? • Depression = a mood disorder characterized by loss of interest in usual activities, sadness, hopelessness, loss appetite, disturbed sleep, and other physical symptoms • Severe depression is linked to suicide

26. Stress Chapter 10