Chapter 10 Stress Assessment & Management Techniques Outline: The Mind/Body Connection Stress Stress Adaptation Perceptions & Health Sources of Stress Behavior Patterns Vulnerability to Stress Time Management Coping with Stress Which Technique Is Best? Chapter 10 Stress Assessment & Management Techniques

The Mind/Body Connection Emotions cause physiological responses that can influence health Certain parts of the brain are associated with specific emotions and hormone patterns The release of certain hormones is associated with various emotional responses, and these responses may contribute to development of disease These physiological responses may weaken the immune system over time

The Brain Most important part of the nervous system Controls voluntary and involuntary processes Cognitive center of the body Has a powerful influence over the body via the link between emotions and the immune system Every time the brain manufactures an emotion, physical reactions accompany it

The Immune System Consists of about a trillion cells or lymphocytes (the cells responsible for waging war against disease or infection) and about a hundred million trillion molecules called antibodies (substances produced by the white blood cells in response to an invading agent) The brain and immune system are closely linked in a connection that allows the mind to influence both susceptibility and resistance to disease

The Immune System The surface of the lymphocytes contains receptors for a variety of central nervous system chemical messengers, such as catecholamines, prostaglandins, serotonin, endorphins, sex hormones, thyroid hormone, growth hormone Physical and psychological stress alters the immune system because of receptors on the lymphocytes Stress causes the body to release several neurohormones that bind with the receptors on the lymphocytes and suppress immune function

Stress The mental, emotional, and physiological response of the body to any situation that is new, threatening, frightening, or exciting Stress has become one of the most common problems we face and undermines our ability to stay well Estimates indicate that the annual cost of stress and stress-related diseases in the U.S. exceeds $100 billion, a direct result of health-care costs, lost productivity, and absenteeism

Stress Stress can be self-controlled Stress should not be entirely avoided as a certain amount is necessary for optimum health, performance, and well-being Dr. Hans Selye, a leading authority on stress, defined it as “the nonspecific response of the human organism to any demand that is placed upon it” “Nonspecific” indicates that the body reacts in a similar fashion, regardless of the nature of the event that leads to the stress response Stress prepares the body to react to the stress-causing event, also called the stressor

Stress An individual’s reaction to a stress-causing agent determines whether that stress is positive (eustress) or negative (distress) Eustress: Positive stress; health and performance continue to improve even as stress increases Distress: Negative stress; unpleasant or harmful stress under which health and performance begin to deteriorate

Relationship between stress and health and performance

Stress When stress levels reach mental, emotional, and physiological limits, stress becomes distress and the person no longer functions effectively Chronic distress raises the risk for many health disorders -Coronary Heart Disease -Hypertension -Eating Disorders -Ulcers -Diabetes -Asthma -Depression -Sleep Disorders -Migraine Headaches -Chronic Fatigue May even play a role in the development of certain types of cancers Overcoming the problem quickly and efficiently is crucial in maintaining emotional and physiological stability

Stress Adaptation The body continually strives to maintain a constant internal environment This state of physiological balance is known as homeostasis (the body attempts to maintain equilibrium by constantly reacting to external forces that attempt to disrupt this fine balance) When a stressor triggers a nonspecific response, homeostasis is disrupted Dr. Selye explained this reaction to stressors as the general adaptation syndrome (GAS), composed of three stages: alarm reaction, resistance, and exhaustion/recovery

Alarm Reaction The body’s immediate response to a stressor (whether positive or negative) The body evokes an instant physiological reaction that mobilizes internal systems and processes to minimize the threat to homeostasis If the stressor subsides, the body recovers and returns to homeostasis

Resistance If the stressor persists, the body calls upon its limited reserves to build up resistance as it strives to maintain homeostasis For a short while, the body copes effectively and meets the challenge of the stressor until it can be overcome General adaptation syndrome: The body’s response to stress can end in exhaustion, illness, or recovery

Exhaustion/Recovery If stress becomes chronic, the body spends its limited reserves and loses its ability to cope The body functions at a diminished capacity while it recovers from stress Following an adequate “recovery” period, the body recuperates and can return to homeostasis If chronic stress persists, immune function is compromised, which can damage body systems and lead to disease

Exhaustion/Recovery The exhaustion stage is often manifested by athletes and fitness participants Staleness is usually a manifestation of overtraining Peak performance can be sustained for only about 2-3 weeks at a time Attempting to continue intense training after peaking leads to exhaustion, diminished fitness, and mental and physical problems

Perceptions and Health Explanatory style is the way people perceive the events in their lives, from an optimistic or pessimistic perspective A pessimistic style can delay healing and worsen the course of illness in several major diseases People with a pessimistic style have a higher risk of developing heart disease Blood samples taken from people with a negative explanatory style revealed suppressed immune function, a low ratio of helper/suppressor T-cells, and fewer lymphocytes

Self-Esteem A way of viewing and assessing yourself Positive self-esteem is a sense of positive self-regard and self-respect A powerful determinant of health behavior and of health status A strong sense of self can boost the immune system, protect against disease, and aid in healing Low self-esteem worsens chronic pain The higher the self-esteem, the more rapid the recovery Belief in oneself is one of the most powerful weapons people have to protect health and longevity

Stressors in the lives of college students

Behavior Patterns Type A: Behavior pattern characteristic of a hard-driving, overambitious, aggressive, at times hostile, and overly competitive person Type A individuals often set their own goals, are self-motivated, work on many tasks at the same time, are excessively achievement-oriented, have a high degree of time urgency

Behavior Patterns Type B: Behavior pattern characteristic of a calm, casual, relaxed, and easy-going individual Type B people take one thing at a time, do not feel pressured or hurried, seldom set their own deadlines Experts have stated that Type A individuals have a significantly higher incidence of coronary heart disease Many Type A characteristics are learned behaviors If Type A people can identify their sources of stress and change their behavioral responses, they can move along the continuum and respond more like Type B’s A debate has centered on which Type A behaviors should be changed, because not all of them are undesirable

Behavior Patterns Type C’s are highly committed to what they are doing, have a great amount of confidence in their ability to do their work, are in constant control of their actions, enjoy their work, and maintain themselves in top physical condition to be able to meet the mental and physical demands of their work Type A behavior alone is no longer viewed as a major risk factor for coronary heart disease, but Type A’s who commonly express anger and hostility are at higher risk Many behavioral modification counselors work on changing the latter behaviors to prevent disease

Behavior Modification Planning: Tips to Manage Anger Recognize when feelings of anger are developing and ask yourself the following questions: Is the matter really that important? Is the anger justified? Can I change the situation without getting angry? Is it worth risking my health over it? How will I feel about the situation in a few hours?

Time Management People who do not manage their time properly will quickly experience chronic stress, fatigue, despair, discouragement, and illness Healthy and successful people are good time managers, able to keep a pace of life within their comfort zone, and attribute their success to smart work

Time Management Skills Delegate Say “no” Protect against boredom Plan ahead for disruptions Get it done Eliminate distractions Set aside overtimes Plan time for you Reward yourself

Coping with Stress How people perceive and cope with stress seems to be more important in the development of disease than the amount and type of stress itself Noting some of the stress-related symptoms will help a person respond more objectively and initiate an adequate coping response

Physical Activity Engaging in physical activity reduces muscular tension and metabolizes the increased catecholamines (triggered by the fight-or-flight mechanism and brought about the physiological changes) Exercise does not solve problems, but it can help a person cope with stress and prevent stress from becoming a chronic problem Research indicates that exercise requiring continuous and rhythmic muscular activity, such as aerobic exercise, stimulates the alpha-wave activity in the brain These wave patterns are commonly seen during meditation and relaxation

Physical Activity Physical exercise gives people a psychological boost because exercise Lessens feelings of anxiety, depression, frustration, anger, aggression, and hostility Alleviates insomnia Provides an opportunity to meet social needs and develop new friendships Allows the person to share common interests and problems Develops discipline Provides the opportunity to improve health and well-being by doing something fun and constructive

Breathing Techniques for Relaxation Breathing exercises: A stress management technique wherein the individual concentrates on “breathing away” the tension and inhaling fresh air to the entire body Breathing exercises help dissipate stress

Visual Imagery Mental visualization of relaxing images and scenes to induce body relaxation in times of stress or as an aid in the treatment of certain medical conditions such as cancer, hypertension, asthma, chronic pain, and obesity Imagery induces a state of relaxation that rids the body of the stress that leads to illness It improves circulation, increases the delivery of healing antibodies and white blood cells to the site of illness, helps with self-confidence, to regain control and power over the body, and to lower feelings of hopelessness, fear, and depression

Meditation A stress management technique used to gain control over one’s attention by clearing the mind and blocking out the stressor(s) responsible for the increased tension Regular meditation has been shown to decrease blood pressure, stress, anger, anxiety, fear, negative feelings, and chronic pain, and increase activity in the brain’s left frontal region - an area associated with positive emotions

Yoga A school of thought in the Hindu religion that seeks to help the individual attain a higher level of spirituality and peace of mind Based on principles of self-care Practitioners adhere to a specific code of ethics and a system of mental and physical exercises that promote control of the mind and body Many people are familiar with the system of exercises (postures or asanas) that can be used as a relaxation technique The exercises include a combination of postures, diaphragmatic breathing, muscle relaxation, and meditation that help buffer the biological effects of stress