Stress: The Constant Challenge Chapter Two

Stress Level We all need some stress to challenge us; helps promote optimal performance and well-being –Too little Not challenged enough so we won’t improve –Too much Real stress that impairs health – both emotional and physical Chapter Two2

Stress Level, Performance, and Well-Being Chapter Two3

4 What is Stress? Physical and emotional states that trigger the stress response (the actual reaction) Stressor (situations that produce stress) Physical Responses to Stressors –Two Major Control Systems affected Nervous system –Brain, spinal cord, nerves –Handles short-term stress Endocrine system –Glands, tissues, cells –Handles both short (acute) and long-term (chronic) stress

Chapter Two5 Actions of the Nervous system Autonomic nervous system (don’t control actions – heart rate, breathing, digestion) –Parasympathetic division Relaxed, store energy The brake –Sympathetic division Emergency or arousal The gas Neurotransmitter –Norepinephrine – causes body to prepare and to respond to a crisis, stop storing energy

Chapter Two6 Actions of the Endocrine System Glands, tissues, and cells that help control bodily functions Releases hormones into the bloodstream that influence metabolism and other body processes Helps prepare the body to respond to stress

Chapter Two7 Nervous and Endocrine Systems Working Together Hypothalamus (hormonal control center in brain) –ACH (acetylcholine), released to: Pituitary gland (at base of brain, regulates release of hormones) –ACTH (adrenocorticotropic hormone), released into bloodstream and goes to: Adrenal glands –Cortisol (stimulates release of glucose for energy) –Epinephrine (adrenaline) Brain –Endorphins (pain reliever – in case of injury) Homeostasis (normal functioning or state of normalcy)

The Fight-or-Flight Reaction Chapter Two8

9 The Fight-or-Flight Reaction in Modern Life Sir Walter Cannon –1 st described in 1915 Survival mechanism –Prepares body for physical action to quickly escape or prepare for battle “Absurdly inappropriate” –No physical response needed for most stressors today (exams, late to class, no parking places)

Chapter Two10 Emotional and Behavioral Responses to Stressors Emotional responses –Anxiety –Depression –Fear Cognitive appraisal –How is stressor viewed? Two factors that reduce stress response –Successful prediction (class syllabi) –Perception of control (locus of control and your reaction)

Chapter Two11 Emotional & Behavioral Responses to Stress Behavioral Response –Somatic nervous system (under our control) Effective responses to stress: learning to control and cope –Promote wellness –Talking, laughing, exercise, and time management Ineffective responses to stress: –Impair wellness and can become stressors –Overeating, substance abuse, procrastination, expressing hostility

Chapter Two12 Personality and Stress Personality –Sum of cognitive, behavioral, and emotional tendencies –Affects how people perceive and react to stressors Personality Types –Type A, B, and C Type A – controlling, impatient, driven, ultra- competitive, higher perceived stress level and less coping, increased risk of heart disease Type B – less hurried, contemplative, relaxed, tolerant, risk of heart disease, but less than A’s Type C – difficulty expressing emotions or anger, feelings of hopelessness and despair, over- exaggerates minor stressors, more cases of cancer

Personality and Stress Personality Type D –Tends toward negative emotional states of anxiety, depression, irritability, avoids social interactions, poor health outcomes including CVD Hardiness Trait (deal more successfully with stress) –View stressors as challenges and opportunities for growth, not burdens, react less intensely to stress, are in control Resilience Trait (set goals and face adversity) –Associated with social/academic success in at-risk populations, such as low-income families, or those with disabilities –Linked to emotional intelligence and violence prevention Nonreactive – does not react to a stressor Homeostatic – reacts strongly to stress but returns to baseline quickly Positive Growth – learns and grows from the stress experience Chapter Two13

Personality and Stress Cultural background (can be a source of stress, possibly influenced by family) –Stereotyping, prejudice, discrimination Gender (anger vs. crying) –Men – aggressive, competitive, more successful with reducing stress than women, sports –Women – higher levels of stress, “tend-and-befriend” Produce more oxytocin and estrogen combo (helps decrease risk of stress-related disorders, can increase female longevity) Past Experiences –Unprepared for speech Chapter Two14

Chapter Two15 General Adaptation Syndrome (G.A.S.) Predictable response pattern to stress Eustress – good stress (going to a party) Distress – bad stress (bad grade) Stages: –Alarm (more susceptible to disease/injury) Fight or Flight –Resistance (new level of homeostasis) Can cope with normal life and added stress –Exhaustion (stressor persists or several stressors occur) Can be life-threatening, a physiological exhaustion Allostatic load –Long term wear and tear of stress on the body –When it exceeds your ability to cope, you get sick

Chapter Two16 Psychoneuroimmunology (PNI) The study of interactions among nervous, endocrine, and immune systems –The relationship between stress and disease Complex network of nerve and chemical connections between the nervous system, endocrine system, impairs the immune system –How stress affects our bodies Short term vs. long term

Chapter Two17 Links Between Stress and Specific Conditions Cardiovascular disease –Chronic high blood pressure Atherosclerosis –Strokes –Cardiomyopathy (mimics heart attack) Altered functioning of the Immune system –Colds and other infections –Asthma and allergies –Cancer –Chronic disease flare-ups (ie: herpes or HIV)

Chapter Two18 Psychological Problems Emotional and physical changes –Depression –Panic attacks –Anxiety –Eating disorders –Post-traumatic stress disorder (PTSD) –Can negatively affect focus and ability to think clearly

Chapter Two19 Other Health Problems Digestive problems (IBS, ulcers) Headaches/migraines Insomnia/fatigue (memory loss) Injuries (also on-the-job injuries) Pregnancy complications Type 2 diabetes (increased cortisol in bloodstream) Premature aging (DNA & cellular damage to cells)

Chapter Two20 Common Sources of Stress Major life changes Daily hassles College –Academic –Interpersonal –Time-related –Financial –Nontraditional students Older, married, have children Job-related Social –Real social networks Prejudice, language –Virtual social networks New technology Environmental –Natural disasters –Violence

Chapter Two21 Techniques For Managing Stress Social Support – sharing Volunteering Communication Exercise Nutrition Sleep (7-9 hrs/night) Time management Spirituality Journal writing

Chapter Two22 Cognitive Techniques Think and act constructively Take control Problem-solve Modify your expectations Maintain positivity Practice affirmations Cultivate your sense of humor Weed out trivia Go with the flow

Chapter Two23 Relaxation Techniques Progressive relaxation (tense and relax) Visualization (daydream) Meditation (quiet the mind) Deep breathing Hatha yoga Taijiquan (Tai chi) Music Biofeedback Massage

Chapter Two24 Counterproductive Coping Strategies Can make you feel more stressed, plus are addictive –Tobacco Nicotine enhances the actions of neurotransmitters –Alcohol –Drugs Caffeine, amphetamines, marijuana, opioids –Unhealthy eating habits Sugar, fatty foods, carbohydrates

Chapter Two25 Creating a Personal Plan For Managing Stress Identifying stressors –Journal for two weeks –Spot patterns Designing your plan –Techniques for coping –Contract Getting help –Peer counseling, support group, self-help book

Stress: The Constant Challenge How will you handle it? Chapter Two