© 2012 McGraw-Hill Companies. All Rights Reserved. Chapter Two

© 2012 McGraw-Hill Companies. All Rights Reserved.  Stress refers to two different things:  Situations that trigger physical and emotional reactions, and  The reactions themselves  Our textbook defines:  Stressor – a situation or condition that triggers physical and emotional reactions  Stress response - the reactions to the stressor 2

© 2012 McGraw-Hill Companies. All Rights Reserved.  Two systems in your body are responsible for your physical response to stressors: 1. Nervous system 2. Endocrine system  Rapid chemical reactions affect almost every part of your body  You will be primed to act quickly and appropriately in time of danger 3

© 2012 McGraw-Hill Companies. All Rights Reserved.  Autonomic Nervous System  Parasympathetic division  Relaxed  Sympathetic division  Arousal  Neurotransmitter  Norepinephrine (used by the sympathetic nerves) 4

© 2012 McGraw-Hill Companies. All Rights Reserved.  During stress, the sympathetic nervous system triggers the endocrine system  System of glands, tissues, and cells help control body functions  Releases hormones  Helps prepare the body to respond to stress 5

© 2012 McGraw-Hill Companies. All Rights Reserved.  Adrenal glands release key hormones  Cortisol  Epinephrine (adrenaline)  Endorphins (pain relievers)  Fight-or-flight reaction  Homeostasis 6

© 2012 McGraw-Hill Companies. All Rights Reserved. 7

 Part of our biological heritage  Survival mechanism  “Absurdly inappropriate” at times in modern life 8

© 2012 McGraw-Hill Companies. All Rights Reserved.  External and internal factors  Cognitive mental appraisal  Successful prediction  Perception of control  Highly individual and strongly related to emotions  Effective responses to stress:  Talking, laughing, exercising, time management  Ineffective responses to stress:  Overeating, expressing hostility, using drugs 9

© 2012 McGraw-Hill Companies. All Rights Reserved.  Personality  Types A, B, and C  Resilience  Nonreactive resilience  Homeostatic resilience  Positive growth resilience  Gender role  Cultural background  Past experiences 10

© 2012 McGraw-Hill Companies. All Rights Reserved.  Symptoms from excess stress are distinct, yet closely interrelated 11

© 2012 McGraw-Hill Companies. All Rights Reserved. Table 2.1 Symptoms of Excess Stress

© 2012 McGraw-Hill Companies. All Rights Reserved.  Women and stress  Balancing multiple roles  Men and stress  Compelled to be in charge at all times  American Psychological Association (APA)  “Stress in America” survey shows gender stress differences  Physiological differences  Testosterone – males  Oxytocin – women  Stress and health  According to the APA, 43% of adult Americans suffer from stress-related health problems 13

© 2012 McGraw-Hill Companies. All Rights Reserved.  Theory developed by Hans Selye  Eustress (stress from a pleasant stressor)  Distress (stress from an unpleasant stressor)  Physical responses occur in three stages: 1. Alarm  Fight-or-flight reaction 2. Resistance 3. Exhaustion 14

© 2012 McGraw-Hill Companies. All Rights Reserved. 15

© 2012 McGraw-Hill Companies. All Rights Reserved.  Long-term negative impact of the stress response on the body  Exposure to stress hormones (cortisol)  Depends on many factors:  Genetics  Life experiences  Responses to stressors 16

© 2012 McGraw-Hill Companies. All Rights Reserved.  Study of the relationship between stress and disease  Complex network of nerve and chemical connections among the nervous system, endocrine system, and the immune system 17

© 2012 McGraw-Hill Companies. All Rights Reserved.  Cardiovascular disease (CVD)  Chronic high blood pressure  Atherosclerosis  Strokes  Cardiomyopathy (“broken heart syndrome”)  Elevated cholesterol  Increased inflammation 18

© 2012 McGraw-Hill Companies. All Rights Reserved.  Emotional and physical changes  Depression  Panic attacks  Anxiety  Eating disorders  Post-traumatic stress disorder (PTSD) 19

© 2012 McGraw-Hill Companies. All Rights Reserved.  Stress affects the immune system  Colds and other infections  Asthma and allergy attacks  Cancer susceptibility  Chronic disease flare-ups 20

© 2012 McGraw-Hill Companies. All Rights Reserved.  Digestive problems  Headaches/migraines  Insomnia and fatigue  Injuries  Menstrual irregularities  Impotence  Pregnancy complications 21

© 2012 McGraw-Hill Companies. All Rights Reserved.  Major life changes  Daily hassles  College stressors  Academic  Interpersonal  Time pressures  Financial concerns  Worries about future  Job-related stressors  Burnout  Social  Real social networks  Virtual social networks  Environmental  Natural disasters  Acts of violence  Industrial accidents  Intrusive noises or smells  Internal stressors  Dimensions of diversity 22

© 2012 McGraw-Hill Companies. All Rights Reserved.  Social support  Communication  Exercise  Nutrition  Sleep  Sleep problems  Insomnia  Sleep apnea  Identify individual stressors 23

© 2012 McGraw-Hill Companies. All Rights Reserved.  Time management  Set priorities  Schedule tasks for peak efficiency  Set realistic goals and write them down  Budget enough time  Break up long-term goals  Visualize achievement of goals  Keep track of tasks you put off  Do least-favorite tasks first  Consolidate tasks  Identify quick transitional tasks  Delegate responsibility  Say “no” when necessary  Give yourself breaks  Avoid personal “time sinks”  Just do it! 24

© 2012 McGraw-Hill Companies. All Rights Reserved.  Social support  Healthy habits  Positive attitude  Moments of relaxation  Spirituality provides an ethical path to personal fulfillment  Helps you be more aware of your personal values 25

© 2012 McGraw-Hill Companies. All Rights Reserved.  Keep a diary or journal  Helpful for those who are shy  May negatively effect short-term mood, but over the long term stress is reduced 26

© 2012 McGraw-Hill Companies. All Rights Reserved.  Think and act constructively.  Take control.  Problem-solve.  Modify your expectations.  Stay positive.  Practice affirmations.  Cultivate your sense of humor.  Focus on what’s important. 27

© 2012 McGraw-Hill Companies. All Rights Reserved.  Progressive relaxation  Visualization  Meditation  Deep breathing  Yoga  Tai chi (taijiquan)  Music  Biofeedback 28

© 2012 McGraw-Hill Companies. All Rights Reserved.  Tobacco  Alcohol  Drugs  Unhealthy eating habits 29

© 2012 McGraw-Hill Companies. All Rights Reserved.  Identify stressors  Journal for two weeks  Spot patterns  Design your plan  Choose techniques for coping  Create a contract  Get help 30

© 2012 McGraw-Hill Companies. All Rights Reserved. Chapter Two