1. Understanding Stress and Holistic Approaches to Stress
Chapter 12
Understanding Stress and Holistic Approaches to Stress
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2. Initial Alarm Reaction to Stress
Walter Cannon: The sympathetic nervous system as the pathway of the stress response
Fight or flight response
Body prepares for situation that individual perceives as threat to survival
Aggression or withdrawal
Review the steps of the flight-or-flight response on pages of your text.
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3. Short- and Long-Term Effects of Stress
Hans Selye
General Adaptation Syndrome (GAS)
Two stages
Initial adaptive response (fight or flight)
Eventual maladaptive response to prolonged stress
Psychological reactions
Distress: Negative, draining energy
Eustress: Positive, beneficial stress
The body’s physiological reaction to stress is the same whether the stressor is a real threat or a perceived threat.
The chemicals that are produced in response to a stressor are cortisol, adrenaline, and other catecholamines. Their ongoing effect on various parts and processes of the body contribute to several physical and psychological conditions, such as hypertension, diabetes, and chronic anxiety. Review Figure 12-1 on page 199 of your textbook.
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4. Biophysiological Model
Psychoneuroimmunological model (PNI)
Hypothalamic-pituitary-adrenal cortex (HYPAC)
Sympathetic-adrenal medulla (SAM)
Immune system-brain-central nervous system
PNI shows relationship between stress, the immune system, and disease
HYPAC: Release of cortisol, corticoids, etc.
SAM: Release of epinephrine, norepinephrine, etc.
Immune system: Release of proinflammatory cytokines
Brain: Release of cytokines
Note that the alterations in the brain associated with its response to stress results in changes in behavior, cognition, and mood.
Review the stress response in figure 12-1 on page 199 of your textbook.
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5. Stressors Two categories Physical stressors Psychological stressors
Environmental conditions
Physical conditions
Psychological stressors
Can be both negative and positive life events
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6. Holmes and Rahe Social Readjustment Rating Scale
Monitors level of stressful life events over a given period of time (one year)
Perception of recent life events determines emotional and psychological reactions to stress
Stressful life events related to physical and mental disorders
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7. Mediating Factors in the Response to Stress
Individual and social factors
Strong social support and quality relationships as buffers against stress
Culture
Expressing stress as a physical symptom
Spirituality and prayerfulness
Improve the immune system and sense of well-being
Review the diagram on page 201, figure 12-2, in your textbook.
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8. Cognitive-Behavioral Methods
The most effective ways to reduce stress
Behavioral approaches
Relaxation techniques
Benson's relaxation techniques
Meditation
Guided imagery
Breathing exercises
Muscle relaxation and exercise
Progressive muscle relaxation
Biofeedback
There are four basic coping styles that an individual can utilize to manage stress:
1. Health-sustaining habits
2. Life satisfactions
3. Social support
4. Effective and healthy responses to stress
Take the Life-Changing Events Questionnaire on pages to determine your stress level for the past 6-12 months!
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9. Cognitive Approaches Journal keeping and writing
Restructuring and setting priorities
Shifting from stress-producing to stress-reducing activities
Cognitive reframing
Replacing stress-producing thoughts with stress-reducing thoughts
Humor
Assertiveness training
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10. More Effective Stress Busters
Sleep
Exercise
Reduction or cessation of caffeine intake
Music
Pets
Massage
Elsevier items and derived items © 2006 by Elsevier Inc. All rights reserved.