What do these things have in common? August 2007 Chronic neck pain March 2011 Vertigo Hashimoto’s Disease Lupus STRESS & ME!!!

STRESS What “stresses” you out? What is stress? – The physical & psychological response to circumstances that disrupt or threaten to disrupt a person’s equilibrium Stressors = events or situations, unique to the individual, that produces stress What is stress? 3 mins

Eustress A stress that is positive or motivating Examples from your life?

Distress A stress that is negative or damaging Examples from your life?

Sources of stress Catastrophic Events: life threatening experience or trauma Life Changes & Strains: divorce, death of loved one Chronic Stressors: long-term stressor such as high-crime neighborhood, serious illness, financial stress Acute Stressors: medical procedures, job pressures Daily Hassles

Approach/Approach Conflict – individual is faced with the necessity of making a choice between two (or more) desirable goals – EX: "Shall I fly or drive to Vegas for the weekend?" – least stressful situation

Avoidance/Avoidance Conflict – individual is faced with two goals, both of which are negative – EX: "Either you do your homework or you go to bed without dinner.“

Approach/Avoidance Conflict – individual is both attracted and repelled by the same goal which has qualities that make the individual want to approach it and other qualities that make him want to avoid it – EX: tempted to eat a certain food but know from experience that it gives you the heartburn

Multiple (Double) Approach/Avoidance Conflicts – In real life, the individual frequently is faced with having to choose between two (or more) goals, each of which has both attracting and repelling aspects. – EX: Choosing a house in the country = fresh air, room to live, peace and quiet. It also means many hours of commuting to work in heavy traffic and long distances from city amenities and cultural events – Choosing to live in the city = problems and the advantages of city life

Physical Effects of Stress Stress activates the hypothalamus Which triggers the pituitary gland & hormones are secreted and endorphins are released Overall effect of stress systems = create emergency energy Heart rate increases Respiration rapid and shallow Pupils dilate Goosebumps Muscle tightness

THEORIES OF PHYSIOLOGICAL REACTIONS TO STRESS

Walter Cannon Stress is a unified mind-body experience (1930s) Not the first to think it, but pushed idea forward Emotion arousing incidents = outpouring of epinephrine and norepinephrine Sympathetic NS activated Fight or Flight Response Homeostasis (stable, steady physiological system)

Hans Selye Studied animals’ reaction to stress (1936) Maintained the body’s adaptive response to stress is “generalized” (General Adaptation Syndrome) Three phases: – Alarm – Resistance – Exhaustion

PHYSICAL AND PSYCHOLOGICAL REACTIONS TO STRESS

Friedman and Rosenman (1959) Conducted longitudinal studies Found a correlation between stress and heart disease Found that people with type A personality run a higher risk of heart disease and high blood pressure than type Bs

Type A and Type B Behaviors Type A Competitive Self-Critical High work involvement Hard-driving Constant sense of urgency Impatient Anger prone Type B Easygoing Relaxed More patient Express Feelings Remain calm when stressed Focus on one thing at a time

Psychoneuroimmunology Examining the interaction of psychological and physiological processes that affect the body’s ability to defend itself against disease External defense system – Skin – Mucus linings Internal defense system – Immune system

Psychological Reactions to Stress Stress factors Work, school and relationships Short term effects Emotional reactions (anger, anxiety, embarrassment) Cognitive reactions (concentration, distractibility) Long term effects Psychophysical (asthma, chronic pain, insomnia, anxiety disorders, panic attack, depression, infertility and/or PMS)

COPING WITH STRESS

Cognitive Strategies Reevaluate: think of stressors as challenges not threats Locus of Control (Internal vs. External) Problem Solving (recall conflict resolution)

Emotional Strategies Used in situations that are perceived as unchangeable Make it a goal to regulate distress Seek social support, get advice

Behavioral Strategies Time management (effective and efficient use of time) Behavior modification/life changes (application of operant and classical conditioning to make positive behavioral changes)

Physical Strategies Relaxation Training (progressive relaxation) Biofeedback (recording and recognizing information about changes in one’s physiological state) Meditation (technique used to promote inner peace and tranquility) Exercise (sustained exercise to increase cardiovascular and lung fitness) Diet and Nutrition (eating healthy choices and well- balanced meals)

Remember… In moderation, of course!!!

Take care of yourself!