Transcript Stress - Academic Resources at Missouri Western
Stress
Chapter 10
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
What Is Stress?
• •
Stressor
•
Any physical or psychological event or condition that produces stress Stress response
•
The physiological changes associated with stress
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
What Is Stress?
•
Stress
•
The collective physiological and emotional responses to any stimulus that disturbs an individual’s homeostasis
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
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
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
Physical Response to Stressors: Fight - or - Flight Reaction
•
Nervous system
•
Parasympathetic division
•
Division of the autonomic nervous system that moderates the excitatory effect of the sympathetic division
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
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
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
Physical Response to Stressors: Fight - or - Flight Reaction
•
Key chemical messengers during the stress response
•
Norepinephrine
•
Neurotransmitter released by the sympathetic division to increase body functions
•
Increases attention, awareness, alertness
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
Physical Response to Stressors: Fight - or - Flight Reaction
•
Key chemical messengers during the stress response
•
Epinephrine
•
Hormone secreted by the inner core of the adrenal gland
•
Cortisol
•
Steroid hormone secreted by the outer layer of the adrenal gland
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
Physical Response to Stressors: Fight - or - Flight Reaction
•
Key chemical messengers during the stress response
•
Endorphin
•
Brain secretions that have pain - inhibiting effects
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
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
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
Physical Response to Stressors: Fight - or - Flight Reaction
•
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
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
Physical Response to Stressors: Fight - or - Flight Reaction
•
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
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
Emotional and Behavioral Responses to Stressors
• •
Emotional responses may include anxiety, depression, and fear Behavioral responses are controlled by the Somatic Nervous System
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
Emotional and Behavioral Responses to Stresses
•
Somatic Nervous System
•
Branch of the peripheral nervous systems that governs motor functions and sensory information
•
Largely under conscious control
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
Personality and Stress
•
Type A
•
Ultracompetitive, controlling, impatient, aggressive, hostile
• •
Easily upset React explosively to stressors
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
Personality and Stress
•
Type B
•
Relaxed, contemplative, tolerant of others
•
React more calmly to stressors
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
Personality and Stress
•
Type C
•
Difficulty expressing emotions, anger suppression, feelings of hopelessness and despair
•
Exaggerated stress response
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
Personality and Stress
•
Hardy
•
Committed to activities, sense of inner purpose, inner locus of control
•
View stressors as challenges and opportunities for growth
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
Gender and Stress
• •
Gender roles affect perception of and responses to stressors Both sexes experience the fight - or - flight physiological response to stress
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
Gender and 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
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
Past Experiences
• •
Past experiences influence the cognitive evaluation of a potential stressor Effective behavioral responses can overcome the effects of negative past experiences
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
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
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
The Stress Experience as a Whole
•
Symptoms of excess stress
•
Emotional symptoms
•
Anxiety or edginess, depression, fatigue, hypervigilance, impulsiveness, inability to concentrate, irritability, trouble remembering things
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
The Stress Experience as a Whole
•
Symptoms of excess stress
•
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
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
Stress and Wellness
•
The General Adaptation Syndrome (GAS)
•
Eustress
•
Stress triggered by a pleasant stressor
•
Distress
•
Stress triggered by an unpleasant stressor
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
Stress and Wellness
•
Stages of GAS
• •
Alarm = fight - or - flight reaction Resistance = new level of homeostasis characterized by increased resistance to stress
•
Exhaustion = life - threatening physiological exhaustion
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
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
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
Stress and Wellness
•
Psychoneuroimmunology (PNI)
•
The study of the interactions among the nervous system, the endocrine system, and the immune system
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
Links Between Stress and Specific Conditions
• •
Cardiovascular Disease Altered functioning of the immune system
•
Other health problems
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
Common Sources of Stress
• • •
Major life changes Daily hassles College stressors
• • • •
Academic stressors Interpersonal stressors Time - related pressures Financial concerns
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
Common Sources of Stress
• • • •
Job - related stressors Interpersonal and social stressors Environmental stressors Internal stressors
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
Counterproductive Coping Strategies
• • • •
Tobacco Alcohol Other drugs Binge eating
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
Managing Stress
•
Exercise
•
Reduces anxiety and increases sense of well - being
•
Mobilizes energy resources to complete the energy cycle
•
Avoid compulsive exercise
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
Managing Stress
•
Nutrition
• •
Eat a balanced diet Avoid excess caffeine
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
Managing Stress
• • •
Sleep
•
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
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
Managing Stress
•
Spiritual wellness can promote
•
Social support
• • • •
Healthy habits Positive attitude Moments of relaxation Awareness and clarification of personal values
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
Managing Stress
• •
Paths to spiritual wellness include organized religion, spending time in nature, helping others, art or other creative endeavors, personal relationships Keeping a journal can help deal with stressful events
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
Managing Stress: Time Management
• • • • • • •
Set priorities Schedule tasks for peak efficiency Set realistic goals Budget enough time Break up long - term goals Visualize achievement of goals Track tasks you put off
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
Managing Stress: Time Management
• • • • • • • •
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
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
Managing Stress: Cognitive Techniques
• • • • •
Modify expectations Engage in realistic self - talk Live in the present “Go with the flow” Cultivate your sense of humor
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
Managing Stress
•
Relaxation response
•
A physiological state characterized by a feeling of warmth and quiet mental alertness
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
Managing Stress
•
Relaxation techniques
•
Progressive relaxation
•
Alternating muscle tension and relaxation
•
Visualization
•
Creating or recreating vivid mental pictures of a place or an experience
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
Managing Stress
•
Relaxation techniques
• • •
Deep, slow breathing Listening to music Meditation
•
Quieting the mind by focusing on a particular word, object, or process
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
Managing Stress
•
Relaxation techniques
•
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
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
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
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
Managing Stress
•
Relaxation techniques
•
Hypnosis
•
A technique of mental focusing that affects the body
•
Massage
•
Manipulation of the body’s tissues
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
Getting Help
• •
Peer counseling and support groups Professional help
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
Getting Help
•
Is it stress or something more serious?
•
Depression
•
Mood disorder characterized by loss of interest in usual activities, sadness, hopelessness, loss of appetite, disturbed sleep, and other physical symptoms
•
Severe depression is linked to suicide
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.
Fahey/Insel/Roth,
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness,
Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved.