Transcript Stress
Stress 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 Physical Response to Stressors = Fight-or-Flight Reaction • Nervous system – Autonomic Nervous System: Controls heart rate, respiration rate, salivation, perspiration, urination, sexual arousal – Sympathetic Division: Becomes more active during stress. Heart rate and blood pressure increase, pupils dilate, sweating and vomitting – Parasympathetic Division: Controls smooth muscle contraction (digestion), regulate cardiac muscle, and stimulate or inhibit hormone secretions • “Restin and Digestin” Physical Response to Stressors = Fight-orFlight 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: Increases heart rate, triggers release of glucose and increases attention, awareness and alertness – Epinephrine (adrenaline): Released by adrenal glands to increase heart rate, stroke volume, dilates pupils, elevates blood sugar, and breaks down lipids Physical Response to Stressors = Fight-or-Flight Reaction • Key chemical messengers during the stress response –Cortisol: Increases blood pressure and blood sugar –Endorphin : Produced by the pituitary and hypothalamus glands during vigorous exercise (“runner’s high”)running, boxing, rowing, cycling, RT, basketball, martial arts, tennis, football Physical Response to Stressors: Fight-orFlight 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 Stress Chapter 10 7 Stress Chapter 10 8 Stress 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 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 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-andbefriend” – Gender differences may be partly tied to higher levels of the hormone oxytocin (reproduction and lactation) in women Past Experiences • Past experiences influence the cognitive evaluation of a potential stressor • Effective behavioral responses can overcome the effects of negative past experiences 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 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 – 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 Stress and Wellness • The General Adaptation Syndrome (GAS) –Eustress: Stress triggered by a pleasant stressor • Exercise –Distress: Stress triggered by an unpleasant stressor • Overtraining • Stages of GAS –Alarm: Fight-or-Flight reaction –Resistance: New level of homeostasis characterized by increased resistance to stress –Exhaustion: Life-threatening physiological exhaustion Stress Chapter 10 17 Stress and Wellness • Allostatic Load: Long-term wear and tear of the stress response, especially longterm 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 Links Between Stress and Specific Conditions • Cardiovascular disease • Altered functioning of the immune system • Other health problems: – Difficulty sleeping -Skin Problems like hives – Irritable Bowel Syndrome – Weight Gain/Weight Loss – Anxiety – Depression – Headache – Diabetes – Back Pain Common Sources of Stress • • • • • • • • • Death of a spouse Divorce Marital separation Spending time in jail Death of a close family member Personal illness or injury Marriage Pregnancy Retirement Common Sources of Stress • • • • • Death of a spouse Divorce Marital separation Spending time in jail Death of a close family member • Personal illness or injury • Legal Issues • Work • • • • • • • Marriage Pregnancy Retirement Financial Issues School Time Management Balancing Work and Family • Illness or injury of family members Counterproductive Coping Strategies • • • • • • • • Overeating Undereating Angry outbursts Drug and/or alcohol abuse Smoking Social withdrawal Crying spells Relationship conflicts Managing Stress • Physical Activity (RT, aerobic training, yoga, Tai Chi) – 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 Managing Stress • Relaxation Techniques (breathing) • Meditation • 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 Managing Anger Stress Chapter 10 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 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 • Do least favorite tasks first • Consolidate tasks • Identify transitional tasks • Delegate responsibility • Say no when necessary • Give yourself a break • Just do it Managing Stress: Cognitive Techniques • Modify expectations • Engage in realistic self-talk • Live in the present • “Go with the flow” • Cultivate your sense of humor 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 Managing Stress • Relaxation techniques – Deep, slow breathing: Inhale through your nose and exhale through your mouth – 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 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 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