Stress: The Constant Challenge Chapter 2 Stress: The Constant Challenge

What Is Stress? Commonly, stress refers to two different things: Situations that trigger physical and emotional reactions Stressors The reactions themselves Stress response

Physical Responses to Stressors Two systems in your body are responsible for the physical response Nervous system (brain/spinal cord) Endocrine system (glands that produce and secrete hormones) Rapid chemical reactions prime the body to act quickly and appropriately 3

The Nervous System Nervous system: brain, spinal cord, nerves Voluntary/involuntary Handles very short-term (acute) stress Autonomic nervous system Parasympathetic division Relaxed state Sympathetic division Stimulated state

The Endocrine System Endocrine system: glands, tissues, and cells that help control body functions Releases hormones Helps prepare the body to respond to stress Handles both acute and chronic stress 5

The Two Systems Together How do the nervous system and endocrine system work together in an emergency? Adrenal glands are activated, releasing cortisol and epinephrine (adrenaline) They rigger physiological changes (fight-or-flight) Heart rate and respiration accelerate Hearing and vision become more acute Liver releases extra sugar into the bloodstream Perspiration increases Brain releases endorphins Homeostasis 6

Emotional and Behavioral Responses to Stressors (1) Responses to stress vary from person to person Cognitive appraisal of a potential stressor influences how it is viewed Highly individual; related to emotions Two factors that can reduce the magnitude of the stress response: Successful prediction Perception of control 7

Emotional and Behavioral Responses to Stressors (2) Controlled by the somatic nervous system Effective responses: talking, laughing, exercise, and improved time management Ineffective responses: overeating, hostility, procrastination, frustration

Emotional and Behavioral Responses to Stressors (3) Personality types Type A: overcompetitive, controlling, impatient, aggressive Type B: relaxed, contemplative Type C: anger suppression, hopelessness, despair Type D: anxious, depressed, irritable 9

Emotional and Behavioral Responses to Stressors (4) Hardiness People with the personality trait of “hardiness” or a resilient personality can cope more positively with stress Committed to their activities, have a sense of inner purpose, and an inner locus of control. Resilience Nonreactive resilience Homeostatic resilience Positive growth resilience 10

Emotional and Behavioral Responses to Stressors (5) Other factors that influence emotional and behavioral responses to stress Cultural background Gender Experience

The General Adaptation Syndrome (1) Predictable response pattern to all stressors Eustress: brought on by a pleasant stressor Distress: brought on by an unpleasant stressor Three stages: Alarm (Fight-or-Flight) Shock phase followed by antishock (fight-or-flight) phase Resistance Exhaustion Allostatic load: long-term wear and tear of the stress response 12

The General Adaptation Syndrome (2) 13

Links between Stress and Specific Conditions Cardiovascular disease Chronic high blood pressure Atherosclerosis Heart attacks, strokes Elevated cholesterol, inflammation Psychological problems Stressors can be anxiety-producing or depressing Panic attacks Eating disorders Post-traumatic stress disorder (PTSD) 14

Other Health Problems Altered functioning of the immune system Headaches Tension headaches Migraine headaches Cluster headaches Digestive problems Insomnia Injuries Menstrual irregularities, impotence, pregnancy complications 15

Managing Stress Sleep Sleep is important for controlling stress Adults need 7 to 9 hours every night Sleep and stress Sleep deprivation Sleep problems Insomnia Sleep apnea 16

Sleep Apnea

Managing Stress Cognitive Techniques Relaxation Techniques Time Management Striving for spiritual wellness: Spiritual wellness is associated with greater coping skills/higher levels of overall wellness Confiding in yourself through writing: Keep a journal Cognitive Techniques Relaxation Techniques 18

Counterproductive Coping Strategies Tobacco use Use of alcohol and other drugs, including: Caffeine Marijuana Opioids Unhealthy eating habits 19