Stress

Chapter 10

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 systemAutonomic 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

Actions of the Sympathetic and Parasympathetic Divisions

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10© McGraw-Hill Higher Education

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 (e.g., adrenaline)

Cortisol = steroid hormone secreted by the outer layer of the adrenal gland

Endorphin = brain secretions that have pain-inhibiting effects

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

Fight-or-Flight Reaction

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

ablutophobia: fear of bathingachluophobia: ... darknessailurophobia: ... catsanthophobia: ... flowersanuptaphobia: ... staying singleataxophobia: ... untidiness barophobia: ... gravitybibliophobia: ... books caligynephobia: ... beautiful womenchorophobia: ... dancingchrometophobia: ... moneycoulrophobia: ... clowns dentophobia: ... dentistsdidaskaleinophobia: ... school eleutherophobia: ... freedomeuphobia: ... hearing good news gamophobia: ... marriagegeliophobia: ... laughter hedonophobia: ... feeling pleasurehypegiaphobia: ... responsibility

iatrophobia: ... doctors

kathisophobia: ... sitting down lutraphobia: ... otterslygophobia: ... darkness

merinthophobia: ... being tied upmetathesiophobia: ... changesmisophobia: ... dirt or germsmnemophobia: ... memories nephophobia: ... cloudsnoctiphobia: ... nightnomatophobia: ... namesnovercaphobia: .... stepmothersoenophobia: ... winesophidiophobia: ... snakesophthalmophobia: ... being stared atouranophobia: ... heaven

Papaphobia: ... the Popephilemaphobia: ... kissingphilophobia: ... falling in lovephobophobia: ... phobias

selenophobia: ... the moon testophobia: ... taking teststriskaidekaphobia: ... the number 13trypanophobia: ... injections

vitricophobia: ... stepfathers

xanthophobia: ... the color yellowxenophobia: ... strangers

zelophobia: ... jealousyzoophobia: ... animals

Stress Level, Performance, and Well-

Being

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-and-befriend”Gender differences may be partly tied to higher

levels of the hormone oxytocin 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

– 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–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

General Adaptation Syndrome

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

Links Between Stress and Specific Conditions

Cardiovascular disease

Altered functioning of the immune system

Other health problems

Common Sources of Stress

Major life changes

Daily hassles

College stressors– Academic stressors– Interpersonal stressors– Time-related pressures– Financial concerns

Common Sources of Stress

Job-related stressors

Interpersonal and social stressors

Environmental stressors

Internal stressors

Counterproductive Coping Strategies

Tobacco

Alcohol

Other drugs

Binge eating

Managing Stress Exercise

Reduces anxiety and increases sense of well-being

Mobilizes energy resources to complete the energy cycle

Avoid compulsive exercise

NutritionEat a balanced dietAvoid excess caffeine

Managing Stress

SleepLack of sleep is both a cause and an effect of

excess stress

Social supportFoster friendshipsKeep family ties strongGet involved with a group

CommunicationBalance anger and assertiveness

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

Keeping a journal can help deal with stressful events

Managing Anger

Source: Rothwell, J. D. 2000. In the Company of Others: An Introduction to Communication. Mountain View, Calif.: Mayfield.

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 Avoid personal time sinks 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

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 relaxationVisualization = creating or recreating

vivid mental pictures of a place or an experience

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

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

Wellness Worksheet Assignment

Chapter 10 Connect Worksheet due on Monday, December 3rd