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Stress and Health McElhaney November 2016
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Organization How do we understand Stress? (definition and causes)
How does stress affect us Physically and Emotionally? What are some behaviors associated with stress? How does personality relate to stress? How can one cope to stress and maintain health?
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WE all feel stress at some time.
Experience being frequently overwhelmed Relationships, deadlines, pressure, volunteering, sports, music, theater, work, college aps, grades, parents, AP CLASSES Relate to stress
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Big Picture: Stress Responses are Physical/Psychological/Behavioral
Stress is basically a physical and emotional response to challenges = stressors “Stress occurs whenever a challenge or threat forces a person to adjust or adapt.” “Stress is a behavioral factor that directly affects personal wellbeing.” Health is affected by stress.
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Big Idea Stress is a major risk factor for illness and disease
Stress is caused by interaction between people and the environment The body’s reaction to stress damages internal organs and immune system Some people say stress is other people.
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Types of Stress Catastrophes Significant Life Changes Daily Hassles
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Catastrophes Unpredictable Large Scale Events War/Earthquake Creates
Damages Physical or Emotional Health Trouble concentrating Trouble sleeping Suicide Responding to catastrophe by moving causes more stress…
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Life Changes and Stress: Stressful Situations:
Separation Divorce Unemployment Lack of Social Support/Loneliness Caregiving for a family member with an illness Bereavement (Lack of Control and Depression can amplify) Marriage (totally stressful) Leaving to college (depends on your view of this) Death in the family or close friend Big Problem- Cluster of Crisis (lots of things happen at once)
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Daily Hassles Traffic Everyday Aggravations (things add up)
Frustrations Living with deprivation (economic)
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Burnout Nursing, teaching, police, social work and Burnout
Burnout- being physically, mentally + emotionally drained Emotional Exhaustion- fatigued tense +apathetic; feeling all used up Miss work frequently Cynicism- detached from job, “I don’t give a damn.” Feeling of reduced personal accomplishment Helpless, hopeless or angry, poor work performance Indifference Disorganized Impulsive Accident prone Over sleeping Poor job performance Abuse of drugs and alcohol Irritability Suspicious Withdrawn Depressed Burnout is the opposite of –Job engagement (work seen as important and meaningful, challenging) To Prevent Burnout Adjust workload Keep social support (support gives encouragement)
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PTSD Post Traumatic Stress Disorder
A pattern of adverse reactions following a traumatic event Characteristics Anxiety Depression Irritability Jumpiness Inability to concentrate Sexual Dysfunction Difficulty getting along with others Sleep disorders Nightmares Startle responses to noise or sudden stimuli Vivid memories/re-experiencing the trauma Long terms suppression of immune system Common in Military especially associated with combat Common with traumatic experiences/assaults/abuse/witnessing violence/bloody scenes etc. Some research indicates some brain structures and functioning are permanently affected
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How does the body react to stress?
Stress response is part of a unified Mind-Body system Emotion arousing events trigger an outpouring of the stress hormones Epinephrine and Norepinephrine form adrenal glands
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Sympathetic Nervous System Stress Response System
Stress responses are physiological arousal Cerebral cortex Hypothalamus Pituitary Gland Adrenal Gland Glucocorticoid stress hormone = Cortisol Increase- heart rate and respiration Blood diverted to skeletal muscles Sugars released Fat released for fight or flight
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Review: Identify 5 topics we covered yesterday and write one main ideas about each one.
Definition of Stress Big Picture- Effects of Stress Types of Stressful Experiences Burnout- Causes, Characteristics PTSD- Causes, Characteristics, Stress Hormones Sympathetic Nervous System Stress Response
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Today Reinforce Sympathetic Responses To Stress
GAS: General Adaptation Syndrome Hans Seyle Diathesis Stress Model Stress Mediators Cognitive Appraisal-Lazarus Predictability and control Personality Types and Stress
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Stress Physiological Response
Short Term Body needs the added arousal It is useful to have the hormones and energy in challenging situations Long Term Body damage Emotional shocks- intense, repeated, pressure, unpredictable, uncontrollable=stress is magnified
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General Adaptation Syndrome
Hans Selye (1950s) Alarm Reaction-Threat produces Emergency Reaction, Body mobilizes for action, Body responds to cope with stress Resistance – Body consolidates response- physiological defense to minimize tissue damage, Neurotransmitters carry messages to organs, adrenal glands release cortico-steroids= increase blood sugar for energy while reducing inflammation and pain. Reducing blood flow to other body functions (reproduction, digestion, growth) are gradually shut down… over time body becomes depleted… Exhaustion: At this phase, the stress has continued for some time. Your body’s ability to resist is lost because its adaptation energy supply is gone. Often referred to as overload, burnout, adrenal fatigue, maladaptation or dysfunction – Here is where stress levels go up and stay up! Vulnerable to Illness
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Diathesis Stress Model
Argues that some people are pre-disposed to psychological disorders Whether or not individuals actually display them depends on the frequency, nature and intensity of the stressors.” So we may have dysfunctional tendencies that come out when we are under extreme or prolonged stress.
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Stress Mediators Lazarus- Appraisal Control
Social Support Personality Adaptive Coping Maladaptive Coping Freudian Defense Mechanisms Are factors that increases or decreases the effects of stress Perception of stress Is it a threat? Or is it a challenge to overcome? Interpretation is key
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Cognitive Appraisal Primary Appraisal – Q: Am I ok or in trouble?
Lazarus researcher on Stress said- Physiological responses to stress can be reduced by Cognitive appraisal/evaluation of stressors Example industrial accident movie Emotional responses were reduced due to TRAINING of research participants People who engage in Catastrophic thinking experience more physiological stress responses People who have more optimistic outlook tend to be healthier and have milder stress responses Primary Appraisal – Q: Am I ok or in trouble? Decide if the situation is relevant or irrelevant positive or negative Secondary Appraisal- Q: What can I do about this situation? Assess resources Choose a way to meet threat or challenge Coping with threats=coping
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Appraisal of Stress Stress- is dependent on how we perceive events and react to them. Eustress is good stress- example of seeing stress as a set of challenges to overcome Example of the industrial movie: Intellectualizers Deniers Unprepared People can reduce the impact of stress if they are trained in advance of the stressful situation.
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Predictability and Control (pg. 530)
Anticipating Stress = predictability= expectancy= can reduce stress Perception of Control over stress = can reduce the impact of the stress People who perceive no control over negative events appear especially prone to physical and psychological problems associated with stress. Example- workers who perceive they have little or no control over their work environment were more likely to suffer from health effects of stress.
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Review: Identify 5 topics we covered yesterday and write one main idea about each one
GAS Hans Seyle Diathesis Stress Stress Mediators Lazaraus Cognitive Appraisal (role of perception) Eustress Predictability (training) Control
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Today 10/20/16 Personality and Stress (Type A +Type B)
Dispositional Optimism Gender Responses to Stress Coping Adaptive Coping Problem Focused Coping Emotion Focused Coping Social Support- “tend and befriend” Exercise Meditation Cognitive Therapy Relaxation Therapy
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Personality Types Disease Prone Chronic depression Anxious Hostile
Low exercise Poor diet Problematic sleep Anxious Hostile Frequently ill Health Promoting Behaviors Exercise Not excessive drinking No Tobacco Not over-eating
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Personality Types Continued
Type A personality (disease Prone) High risk of heart attack Hard driving Ambitious Reactive Highly competitive Achievement oriented Persistent Time urgency Anger Verbally aggressive Hostility Very rigid in attitudes Toxic negative emotions These people are also prone to heart diseases because of the tensions, stress and worrying attitude. Hardy Personality People who can resist stress Sense of personal commitment To self, to work, to family Sense of control over lives and work Tendency to see life as a series of challenges
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Personality Types Related to Stress
These people do not get hyper if their time is wasted and do not mind waiting in queues or wait to get their work done. Relaxation, enjoyment, fun comes very naturally to them. They spend their free time socializing, shopping or having a good time. Type B Personality These people tend to be productive under stress. Relaxed, patient and have a lot of self control. They are very calm as compared to their highly stung counterparts (type A). People of type A personality often wish they were working rather than spending their time in leisure and the type B personality traits are just the opposite. One of the type B personality traits is that these people do not get irritated or angry easily. They are less competitive and their competitiveness is often productive with good intentions. People of B type personality tend to plan things in advance before executing them. They rarely tend to be aggressive or frustrated. People belonging to type B personality are also very much tolerant and flexible who can change in order to adapt to situations and changes.
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Personality Factors and Stress Personality characteristics can reduce stress reactions The impact of stress is mediated by cognitive style or how we think about stressors. Pessimism- “disease prone” Ignore stressors Think of stressors are catastrophic events (catastrophizing) Use emotion focused coping – avoidance Pessimistic thinking Optimism – Dispositional Optimism (type of personality) AKA “disease-resistant” Stressors are Challenges to Overcome Expectation that things will work out positively Use problem focused coping Think stressors are temporary Not catastrophic thinking Do not blame themselves Have characteristics of sociability and optimistic outlook They heal faster and live longer, and fewer health consequences
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Gender Responses to Stress
Female Responses Help others Make use of social support “Tend and befriend” Hormone- Oxytocin (interacts with sex hormones) Reacts in women as a stress reducer Web Site Oxytocin Women may live longer 5 years average Male Responses Anger Avoid stressors Physiological responses are more intense for men Heart rate Blood pressure higher “Fight or Flight” Hormone- Oxytocin (interacts with sex hormones) Have more intense emotional and behavioral responses.
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Adaptive Coping Problem Focused Coping Emotion Focused Coping
Social Support- “tend and befriend” Exercise Meditation Cognitive Therapy Relaxation Therapy
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Coping Confronting Seeking Social Support Plan- problem solving
Emotion-Focused Coping: (when there is no control of the situation) People try to control their emotional reactions to the situation Self-controlling Cognitive Appraisal Distancing Expressing feelings Accepting responsibility Humor Search for positive aspects Religious beliefs to bring meaning Escape/Avoidance Self-Medicating= Maladaptive/Alcohol/Drugs Seeking Social Support Companionship Problem-focused coping (control is the issue) Need to manage or alter the distressing situation Confronting Seeking Social Support Plan- problem solving
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Social Support The presence of other people can help mediate stress
Can reduce the effects of stressors Has health benefits Better immune system functioning Faster recovery from illness or surgery Social Support Network Your friends you can rely on for support Support Groups allow people to express pent up thoughts and emotions Social Support can be both Problem Focused or Emotion Focused Quality of Social Support Inadequate Social Support can be a problem (isolation) Can double a person’s risk of dying from disease suicide or other causes Not recognizing the value of Social Support can be a hindrance Wrong Kind of Support- The support is too invasive- “overprotective” (may hinder people being self-active in coping) Support can be annoying, disruptive, and interfering thus increasing stress
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Maladaptive Coping to Stress
Behaviors that increase risk of disease and death can occur as stress coping responses Stress- responses Risky Behavior Sensation Seeking High blood pressure Cigarette smoking Drug and alcohol Abuse Obesity/Overeating Unsafe sex, for attention and comfort Exposure to toxic substances Aggression/Violence 45% of all deaths are due to unhealthy behavior = tobacco, drinking, drug use and lack of exercise
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High School Risky Behavior
Physical Fight 42% Carried Weapon 22% Had one or more drinks 30% Mary-Jane 33% Sex 53% Unsafe Sex 47% Cigarette Smokers 31% Eating Fatty Foods 34% Sedentary Lifestyle 34%
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Psychological Defense
Psycho-dynamic-Freud identified Anxiety- comes with threatening situations Tense, uneasy, apprehension, worried, vulnerable Emotion-focused coping = defense mechanism helps us reduce anxiety Defense Mechanism (definition) (Psychodynamic) Any mental process used to avoid, deny, or distort sources of threat or anxiety Help us keep from being overwhelmed by immediate threats
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Freudian-Defense Mechanisms
Displaced Aggression Compensation Conflicts- Sublimation Approach-Approach, Learned Helplessness Avoidance-Avoidance, Acting out Approach-Avoidance Affiliation Multiple Conflicts Passive Defense mechanisms aggression Repression Avoidance Reaction Formation Altruism Regression Humor Projection Rationalization
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Frustration Extreme Situations + Responses
Frustration-negative emotional state occurs when people are prevented from reaching desired goals (2 types) 1 External Frustration- outside force or individual impedes progress toward a goal (flat tire) Delays success Can be social obstacles = people Or Non-social = objects Frustration increases- as strength of blocked motive increases-frustration increases 2. Personal Frustration- based on personal characteristics or limitations
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Reactions to Frustration:
Aggression- any response with intent of harming a person or object Most frequent response to frustration *Persistence as a response to frustration- varied vigorous efforts to overcome frustration help Displaced Aggression Focusing aggression toward some-other person or object- whoever or whatever is available Redirection – usually to a safe, less likely to retaliate direction *Chains of displacement *Hostility and violence are largely due to displaced aggression *Scapegoating- available sources blaming Withdrawal or Escape, Avoidance
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Conflicts Conflict- a person must choose between contradictory desires, needs and motive demands 1. Approach-Approach Conflicts (weak conflict) Two positive choices Two desirable alternatives 2. Avoidance-Avoidance Conflicts (difficult to resolve) Choice between 2 negative undesirable alternatives Based on personal needs or bias 3. Approach-Avoidance Conflicts (difficult to resolve) People are attracted to + same goal or activity Repelled fear + attraction—could result in ambivalence= mixed positive and negative feelings Multiple Conflicts- neither complete positive or negative options AKA- double approach-avoidance- each alternative has positive + negative qualities
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Physiology and Psychology of Health and Illness (p537)
The Relationship between stress and illness “ways in which stress can directly or indirectly lead to physical illness by affecting immune system and cardiovascular system.” Example: Physiological Stress Response and Louis Pasteur 3 chickens 1 healthy no treatment 1 healthy but infected with bacteria 1 dead, infected but also stressed by cold weather (Bacteria + Stress = Death)
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Health Effects of Stress
Extreme and prolonged STRESS damages health and inhibits our ability to resist disease Psychoneruoimunology is the study: Neural Functioning psychosomatic Illness Endocrine/hormones Immune System Cardio-vascular System- heart disease
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Neural Effects of Stress
Nerve growth is slowed Degeneration of neural circuits Pre-mature aging DNA cells replication slowed Resembles old cells
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Psychosomatic illness:
Psychological factors contribute to actual body damage Dyspepsia- stomach pain- not an ulcer Eczema Hives Migrane headache Rheumatoid arthritis Hypertension Not hypochondrias Colitis Heart disease Head, neck ache Back ache Indigestion Chronic diarrhea Fatigue Insomnia Sexual dysfunction
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Immune System: Is weakened by stress then the vulnerability to infectious disease increased Function is to attack foreign and harmful substances/viruses/bacteria Consists of White Blood Cells Leukosites B-Cellsformed in bone marrow produce antibodies that attack foreign cells T-Cells mature in the Thymus kill other cells Natural Killer Cells kill other cells anti-viral-anti-tumor Macrophage digest foreign cells Phagocytosis “Eating Cells”
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Immune Functioning Stress suppresses the immune system
Immune system isolates and destroys bacteria and viruses Lymphocytes White blood cells 2 types of Lymphocytes B-Lymphocytes In bone marrow Produces antibodies Antibodies attack foreign cells and toxins Attack bacterial infections T-Lymphocytes In Thymus Attack cancer cells Attacks viruses Attacks foreign substances
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Immune 2 Macrophage (big eaters) Identifies Pursues
Ingests harmful invaders and worn out cells In blood stream that enter organs ** when immune system is not working properly – could allow dormant disease to erupt= Herpes+Cancer
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Immune 3 Key Idea: Energy during stressful times is directed to brain and muscle vs. The Brain influences functions of immune system through: Nerves affect the Thymus the secretion of hormones (Cortisol) All are affected by the release of Cortisol which suppresses immune functions Thus people under stress are more likely to develop infectious disease Example law school students
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Stress Hormones Affect Lymphocytes
Surgical wounds heal more slowly in stressful situations Stressed people are more vulnerable to colds.
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