1. Stress
Chapter 10

2. What Is Stress?
Stressor = any physical or psychological event or condition that produces stress
Stress response = the physiological changes associated with stress
Stress = the collective physiological and emotional responses to any stimulus that disturbs an individual’s homeostasis

3. Physical Response to Stressors = Fight-or-Flight Reaction
Nervous system
Autonomic nervous system = branch of the peripheral nervous system that controls basic body processes
Sympathetic division = division of the autonomic nervous system that reacts to danger or other challenges by accelerating body processes
Parasympathetic division = division of the autonomic nervous system that moderates the excitatory effect of the sympathetic division

4. Physical Response to Stressors = Fight-or-Flight Reaction
Endocrine system = system of glands, tissues, and cells that secrete hormones into the bloodstream; influences metabolism and body processes
Key chemical messengers during the stress response
Norepinephrine = neurotransmitter released by the sympathetic division to increase body functions; increases attention, awareness, alertness
Epinephrine = hormone secreted by the inner core of the adrenal gland
Cortisol = steroid hormone secreted by the outer layer of the adrenal gland
Endorphin = brain secretions that have pain-inhibiting effects

5. Physical Response to Stressors: Fight-or-Flight Reaction
Together, the nervous system and the endocrine system prepare the body to respond to a stressor
The physiological response is the same regardless of the nature of the stressor
Once a stressful situation ends, the parasympathetic division returns the body to homeostasis—a state of stability and consistency in an individual’s physiological functioning
The fight-or-flight reaction is often inappropriate for dealing with the stressors of modern life, many of which do not require a physical response

6. Fight-or-Flight Reaction

7. Fight-or-Flight Reaction

8. Actions of the Sympathetic and Parasympathetic Divisions
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10

9. Emotional and Behavioral Responses to Stressors
Emotional responses may include anxiety, depression, and fear
Behavioral responses are controlled by the somatic nervous system = branch of the peripheral nervous systems that governs motor functions and sensory information; largely under conscious control

10. Personality and Stress
Type A = ultracompetitive, controlling, impatient, aggressive, hostile
Easily upset; react explosively to stressors
Type B = relaxed, contemplative, tolerant of others
React more calmly to stressors
Type C = difficulty expressing emotions, anger suppression, feelings of hopelessness and despair
Exaggerated stress response
Hardy = committed to activities, sense of inner purpose, inner locus of control
View stressors as challenges and opportunities for growth

11. Gender and Stress
Gender roles affect perception of and responses to stressors
Both sexes experience the fight-or-flight physiological response to stress
Women are more likely to respond behaviorally with a pattern of “tend-and-befriend”
Gender differences may be partly tied to higher levels of the hormone oxytocin in women

12. Past Experiences
Past experiences influence the cognitive evaluation of a potential stressor
Effective behavioral responses can overcome the effects of negative past experiences

13. The Stress Experience as a Whole
Physical, emotional, and behavioral responses are interrelated
Symptoms of excess stress
Physical symptoms: dry mouth, excessive perspiration, frequent illnesses, gastrointestinal problems, grinding of teeth, headaches, high blood pressure, pounding heart, stiff neck, aching lower back
Emotional symptoms: anxiety or edginess, depression, fatigue, hypervigilance, impulsiveness, inability to concentrate, irritability, trouble remembering things
Behavioral symptoms: crying, disrupted eating or sleeping habits, harsh treatment of others, problems communicating, sexual problems, social isolation, increased used of tobacco, alcohol or other drugs

14. Stress and Wellness The general adaptation syndrome (GAS)
Eustress = stress triggered by a pleasant stressor
Distress = stress triggered by an unpleasant stressor
Stages of GAS
Alarm = fight-or-flight reaction
Resistance = new level of homeostasis characterized by increased resistance to stress
Exhaustion = life-threatening physiological exhaustion

15. General Adaptation Syndrome

16. Stress and Wellness
Allostatic load = long-term wear and tear of the stress response, especially long-term exposure to stress hormones like cortisol
High allostatic load increases susceptibility to disease
Psychoneuroimmunology (PNI) = the study of the interactions among the nervous system, the endocrine system, and the immune system

17. Links Between Stress and Specific Conditions
Cardiovascular disease
Altered functioning of the immune system
Other health problems

18. Common Sources of Stress
Major life changes
Daily hassles
College stressors
Academic stressors
Interpersonal stressors
Time-related pressures
Financial concerns

19. Common Sources of Stress
Job-related stressors
Interpersonal and social stressors
Environmental stressors
Internal stressors

20. Counterproductive Coping Strategies
Tobacco
Alcohol
Other drugs
Binge eating

21. Managing Stress Exercise Nutrition
Reduces anxiety and increases sense of well-being
Mobilizes energy resources to complete the energy cycle
Avoid compulsive exercise
Nutrition
Eat a balanced diet
Avoid excess caffeine

22. Managing Stress Sleep Social support Communication
Lack of sleep is both a cause and an effect of excess stress
Social support
Foster friendships
Keep family ties strong
Get involved with a group
Communication
Balance anger and assertiveness

23. Importance of Sleep

24. Managing Anger
Source: Rothwell, J. D In the Company of Others: An Introduction to Communication. Mountain View, Calif.: Mayfield.

25. Managing Stress Spiritual wellness can promote
Social support
Healthy habits
Positive attitude
Moments of relaxation
Awareness and clarification of personal values
Paths to spiritual wellness include organized religion, spending time in nature, helping others, art or other creative endeavors, personal relationships

26. Managing Stress: Time Management
Set priorities
Schedule tasks for peak efficiency
Set realisted goals
Budget enough time
Break up long-term goals
Visualize achievement of goals
Track tasks you put off
Do least favorite tasks first
Consolidate tasks
Identify transitional tasks
Delegate responsibility
Say no when necessary
Give yourself a break
Avoid personal time sinks
Just do it

27. Managing Stress: Cognitive Techniques
Modify expectations
Engage in realistic self-talk
Live in the present
“Go with the flow”
Cultivate your sense of humor

28. Managing Stress
Relaxation response = a physiological state characterized by a feeling of warmth and quiet mental alertness
Relaxation techniques:
Progressive relaxation = alternating muscle tension and relaxation
Visualization = creating or recreating vivid mental pictures of a place or an experience

29. Managing Stress Relaxation techniques Deep, slow breathing
Listening to music
Meditation = quieting the mind by focusing on a particular word, object, or process
Hatha yoga = a series of physical postures emphasizing balance and breathing control
Taijiquan = a martial art designed to balance the body’s chi to promote health and spiritual growth

30. Managing Stress Relaxation techniques
Biofeedback = a technique that uses monitoring devices to help a person become conscious of unconscious body processes, such as body temperature or blood pressure, in order to exert some control over them
Hypnosis = a technique of mental focusing that affects the body
Massage = manipulation of the body’s tissues

31. Getting Help Peer counseling and support groups Professional help
Is it stress or something more serious?
Depression = a mood disorder characterized by loss of interest in usual activities, sadness, hopelessness, loss appetite, disturbed sleep, and other physical symptoms
Severe depression is linked to suicide

32. Sample Stress Management Contract
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
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