Stress and Coping You are not alone

Stress What is stress? Well, Some use the term stress to refer to circumstances that threaten the well-being of a person or to refer to the response people have to threatening circumstances. Yet, Others use the term to refer to the experience of a threatening circumstance. All of these are true depending on the way you approach the subject.

Types Of Stressors Stressors are psychologically or physically demanding events or circumstances. There are 3 main types of stressors Catastrophic events: Large earthquakes, wars, etc. Major life changes (Positive or Negative): Marriage, starting college, divorce, starting a new job Minor Hassles: Traffic jams, standing in line, etc.

Internal Stressors Exposure to difficult circumstances does not produce stress itself. Rather, stress occurs when people experience frustration, conflict, or pressure. Frustration – The experience of being thwarted when trying to achieve a goal

Conflict Conflict occurs when people have two or more incompatible motives. Conflict can occur in three forms: The Approach – Approach Conflict: Occurs when people try to choose between two desirable alternatives The Approach – Avoidance Conflict: Occurs when people must choose to do something that has both positive and negative aspects The Avoidance- Avoidance Conflict: Occurs when people have to choose between two undesirable options (this is the most stressful conflict)

Pressure Pressure: Occurs when people feel compelled to behave in a particular way because of expectations set by themselves or others. No matter what kind of stressor causes stress to occur. Stress is accompanied by many physiological changes

General Adaption Syndrome Hans Selye believed that the bodies stress response consists of general adaption syndrome which has three stages: Alarm, Resistance, and Exhaustion Stage One: Alarm: An organism recognizes a threatening situation. The sympathetic nervous system activates, giving rise to fight or flight response. Digestive system slows, blood pressure and heart rate increase, adrenal hormones are released, and blood is drawn away from the skin to the skeletal muscles

General Adaption Syndrome Stage Two: Resistance – Occurs when stress continues for a period of time. Physiological arousal stabilizes at a point that is higher than normal Stage Three: Exhaustion – Prolonged stress causes the body’s resources to run out, and physiological arousal decreases. Organisms become more susceptible to disease.

Seyle’s Idea Research has supported Seyle’s idea that prolonged stress can cause physical deterioration. However research has also shown that the body response isn’t as specific as Seyle thought. Different kinds of stressors produce different bodily responses. Stress is subjective and people respond differently to the same stressors depending on gender, medical conditions, and genetic predisposition.

The Brains Response To Stress Any threat or challenge that an individual perceives in the environment triggers a chain of neuroendocrine events. The events can be conceptualized as two responses: Sympathetic/ Adrenal: Message from the brain to the adrenal medulla via the sympathetic nervous system which secretes epinephrine and norepinephrine . This causes the fight or flight response where the heart rate quickens and blood pressure rises. Pituitary/ Adrenal: When the hypothalamus is stimulated and produces corticotrophin and releases it to the pituitary gland. The adrenal cortex secretes cortisol that will report back to the original brain centers and the body organs will stop the whole cycle

Cortisol The Prolonged Secretion of Cortisol leads to many health problems such as: Break down of the cardiovascular digestive, and musculoskeletal systems: such as you get ulcers, asthma, eczema or skin rashes, migraines, hypertension, indigestion, constipation, back aches, headaches, even heart disease, etc. Stress is not the sole cause for these. Heredity, specific organ weakness, learned reactions to stress, and personality all play their part.

Personalities Type A Personalities – run high risk of heart attack because they are individuals who are ambitious, aggressive, business-like, controlling, and highly competitive. Type B Personalities – Unlikely to have a heart attack because they are generally apathetic, patient, relaxed, easy- going, no sense of time schedule, and at times lacking an overriding sense of urgency. Hardy Personalities – Usually resistant to heart attack. They hold a sense of personal commitment to self, work, family, and others stabilizing their values. They feel they have control over their lives.

Coping with Stress The cognitive approach to coping is based on a mental process of how the individual appraises the situation at hand. Where the level of stress and the unique coping strategies that the individual partakes. There are two types of appraisals : the primary and the secondary Primary Appraisals: When the individual makes a conscious evaluation of the matter at hand of wether it is either a harm or a loss, a threat or a challenge. Secondary Appraisals: When the individual asks himself/herself “What can I do?” by evaluating the coping resources around him/her.

Coping Resources Physical Resources: Such as how healthy one is, how much energy they have, etc. Social Resources: Family or friends one has to depend on for support in their immediate surroundings Psychological Resources: Self-esteem, self efficacy, etc. Material Resources: How much money you have, what kind of equipment you may be able to use, etc.

Nurturing Yourself is Necessary to fight stress Never Forget to: Set aside time to relax Connect with others Do something you enjoy everyday Keep your sense of humor Exercise regularly Eat a healthy diet Get enough sleep Reduce caffeine and cigarettes

Stress Management Strategy’s Adapt to the stressor Reframe the problem Look at the big picture Adjust your standards Focus on the positive Avoid Unnecessary Stress Learn to say No Avoid people who stress you out Take control of your environment Avoid hot-button topics Alter the situation Express your feelings instead of bottling them up Be willing to compromise Be more assertive Manage your time better Accept the things you cant change Don’t try to control the uncontrollable Look for the upside Learn to forgive Share your feelings

Test Question What are the 3 types of stressors? Catastrophic Major life changes Minor Hassles