Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Stress Chapter 10

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. What Is Stress? Stressor Any physical or psychological event or condition that produces stress Stress response The physiological changes associated with stress

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. What Is Stress? Stress The collective physiological and emotional responses to any stimulus that disturbs an individual’s homeostasis

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. 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

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Physical Response to Stressors: Fight - or - Flight Reaction Nervous system Parasympathetic division Division of the autonomic nervous system that moderates the excitatory effect of the sympathetic division

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. 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

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Physical Response to Stressors: Fight - or - Flight Reaction Key chemical messengers during the stress response Norepinephrine Neurotransmitter released by the sympathetic division to increase body functions Increases attention, awareness, alertness

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Physical Response to Stressors: Fight - or - Flight Reaction Key chemical messengers during the stress response Epinephrine Hormone secreted by the inner core of the adrenal gland Cortisol Steroid hormone secreted by the outer layer of the adrenal gland

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Physical Response to Stressors: Fight - or - Flight Reaction Key chemical messengers during the stress response Endorphin Brain secretions that have pain - inhibiting effects

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. 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

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Physical Response to Stressors: Fight - or - Flight Reaction 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

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Physical Response to Stressors: Fight - or - Flight Reaction 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

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Emotional and Behavioral Responses to Stressors Emotional responses may include anxiety, depression, and fear Behavioral responses are controlled by the Somatic Nervous System

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Emotional and Behavioral Responses to Stresses Somatic Nervous System Branch of the peripheral nervous systems that governs motor functions and sensory information Largely under conscious control

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Personality and Stress Type A Ultracompetitive, controlling, impatient, aggressive, hostile Easily upset React explosively to stressors

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Personality and Stress Type B Relaxed, contemplative, tolerant of others React more calmly to stressors

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Personality and Stress Type C Difficulty expressing emotions, anger suppression, feelings of hopelessness and despair Exaggerated stress response

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Personality and Stress Hardy Committed to activities, sense of inner purpose, inner locus of control View stressors as challenges and opportunities for growth

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Gender and Stress Gender roles affect perception of and responses to stressors Both sexes experience the fight - or - flight physiological response to stress

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Gender and 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

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Past Experiences Past experiences influence the cognitive evaluation of a potential stressor Effective behavioral responses can overcome the effects of negative past experiences

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. 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

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. The Stress Experience as a Whole Symptoms of excess stress Emotional symptoms Anxiety or edginess, depression, fatigue, hypervigilance, impulsiveness, inability to concentrate, irritability, trouble remembering things

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. The Stress Experience as a Whole Symptoms of excess stress 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

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Stress and Wellness The General Adaptation Syndrome (GAS) Eustress Stress triggered by a pleasant stressor Distress Stress triggered by an unpleasant stressor

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Stress and Wellness Stages of GAS Alarm = fight - or - flight reaction Resistance = new level of homeostasis characterized by increased resistance to stress Exhaustion = life - threatening physiological exhaustion

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. 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

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Stress and Wellness Psychoneuroimmunology (PNI) The study of the interactions among the nervous system, the endocrine system, and the immune system

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Links Between Stress and Specific Conditions Cardiovascular Disease Altered functioning of the immune system Other health problems

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Common Sources of Stress Major life changes Daily hassles College stressors Academic stressors Interpersonal stressors Time - related pressures Financial concerns

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Common Sources of Stress Job - related stressors Interpersonal and social stressors Environmental stressors Internal stressors

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Counterproductive Coping Strategies Tobacco Alcohol Other drugs Binge eating

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Managing Stress Exercise Reduces anxiety and increases sense of well - being Mobilizes energy resources to complete the energy cycle Avoid compulsive exercise

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Managing Stress Nutrition Eat a balanced diet Avoid excess caffeine

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. 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

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Managing Stress Spiritual wellness can promote Social support Healthy habits Positive attitude Moments of relaxation Awareness and clarification of personal values

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Managing Stress 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

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Managing Stress: Time Management Set priorities Schedule tasks for peak efficiency Set realistic goals Budget enough time Break up long - term goals Visualize achievement of goals Track tasks you put off

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Managing Stress: Time Management 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

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Managing Stress: Cognitive Techniques Modify expectations Engage in realistic self - talk Live in the present “Go with the flow” Cultivate your sense of humor

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Managing Stress Relaxation response A physiological state characterized by a feeling of warmth and quiet mental alertness

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Managing Stress Relaxation techniques Progressive relaxation Alternating muscle tension and relaxation Visualization Creating or recreating vivid mental pictures of a place or an experience

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Managing Stress Relaxation techniques Deep, slow breathing Listening to music Meditation Quieting the mind by focusing on a particular word, object, or process

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Managing Stress Relaxation techniques 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

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. 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

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Managing Stress Relaxation techniques Hypnosis A technique of mental focusing that affects the body Massage Manipulation of the body’s tissues

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Getting Help Peer counseling and support groups Professional help

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Getting Help Is it stress or something more serious? Depression Mood disorder characterized by loss of interest in usual activities, sadness, hopelessness, loss of appetite, disturbed sleep, and other physical symptoms Severe depression is linked to suicide

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.