Stress: The Constant Challenge Chapter Two Stress: The Constant Challenge

STRESS – THE NONSPECIFIC RESPONSE OF THE HUMAN ORGANISM TO ANY DEMAND PLACED UPON IT. CAUSED BY ANY SITUATION THAT IS NEW, THREATENING, OR EXCITING. STRESSORS – DEMANDS THAT REQUIRE US TO ADAPT. EUSTRESS – POSITIVE STRESS, CAUSES PERFORMANCE TO IMPROVE. DISTRESS – HARMFUL STRESS UNDER WHICH HEALTH & PERFORMANCE BEGIN TO DETERIORATE. TOP TEN STRESSORS DEATH OF SPOUSE 6. PERSONAL INJURY OR ILLNESS DIVORCE 7. MARRIAGE MARITAL SEPARATION 8. FIRED AT WORK JAIL TERM 9. MARITAL RECONCILIATION 5. DEATH OF CLOSE FAMILY MEMBER 10. RETIREMENT

Understand the Nervous System Central Nervous System Brain Spinal Cord Autonomic Nervous System Consists of two divisions Sympathetic Nervous System Norepinephrine (neurotransmitter) Para-sympathetic Nervous System See Figure 2-2 to understand the two systems

Endocrine System Under the auspices of the ANS, primarily the Sympathetic Nervous System Specific glands, tissues, and cells control body functions by releasing hormones and chemical messengers into the bloodstream Stress hormones are examples of these entities Cortisol Catecholamines e.g. epinephrine (adrenalin) via the adrenal glands

Stress Response

How People Respond to Stress Fight or Flight Reaction Return to Homeostasis The Fight or Flight Reaction in Modern Life

Effective and Ineffective Responses to Stress Behavioral responses are controlled by the Somatic Nervous System Effective behavioral responses can promote wellness Enables us to function at our best Includes exercise, laughing, time management skills, etc Inappropriate responses include substance abuse, overeating, and hostility

Factors Affecting Individuals’ Somatic Response to Stress Personality Types (Friedman & Rosenman) Type A Type B Type C-difficulty expressing emotions, anger suppression, feeling of hopelessness, & an exaggerated stress response Cultural Background Gender Past Experiences See the box “Women, Men, and Stress” (pp 55a)

Women, Men, and Stress Women and stress Men and stress Balancing multiple roles Men and stress Compelled to be in charge at all times American Psychological Association’s “ Stress in America” survey. Physiological Differences Testosterone – males Oxytocin – women Stress and Health 77% of adult Americans reported stress-related health problems in 2007 according to the APA. 9

The General Adaptation Syndrome Three stages Alarm Resistance Exhaustion (Allostatic Load Concept) See Figure 2-3 on the GAS

Psychoneuroimmunology (PNI) The study of the interaction among the nervous system, the endocrine system and the immune system. Complex network of nerve and chemical connections between the nervous system, endocrine system and the immune system.

Links Between Stress and Specific Conditions Cardiovascular disease Chronic high blood pressure Atherosclerosis Strokes Cardiomyopathy (“broken heart syndrome”) Altered functioning of the Immune system Colds and other infections Asthma Cancer Chronic disease flare-ups 14

Common Sources of Stress Major Life Changes Daily hassles College Stressors Academic Interpersonal Time-related Financial Future Job-related Stressors burnout Social Real social networks Virtual social networks Environmental Natural disasters Acts of violence Industrial accidents Intrusive noise or smells Internal stressors Dimensions of Diversity 15

Techniques for Managing Stress Social Support and Communication Exercise Nutrition Sleep Time Management Skills Cognitive Techniques Relaxation Techniques Life Management Skills See “Take Charge” box

Cognitive techniques Think and act constructively Take control Problem-solve Modify your expectations Stay positive Cultivate your sense of humor Focus on what’s important 17

Types of Relaxation Techniques Progressive Muscle Relaxation Visualization Meditation Biofeedback Deep Breathing Hatha Yoga T’ai chi ch’uan Listening to music See “Take Charge” box

Dangerous Coping Strategies Use of tobacco products Use of alcoholic beverages Use of hallucinogenic or ‘escape’ drugs Binge eating (Unhealthy eating habits) Other unproductive outlets

Use the Principles of Behavior Management to Create Positive Changes Identify Stressors Design Your Plan (action plan) Seek professional help/assistance if the following plan is not working e.g. counseling – 2 counselors are located at the LU Student Health Center (no charge)