Chapter 9 Stress & Health - Podwika · 2013. 10. 14. · Recognize Holmes & Rahe's Social...
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10/14/2013 1 Chapter 9 Stress & Health Professor Deborah S. Podwika.M.A.,C.S.M. Ok, Whose Up For A Field Trip? Questions To Discuss… 3. Explain what Stress & Wellness is. (D/T) 4. Recognize how Stress is a process. (D/T) 5. Recognize the effects stress has physiologically, cognitively and behaviorally. (D/T) 6. Recognize Holmes & Rahe's Social Readjustment Rating Scale (SRRS) & its results. (D/T) 7. Recognize the College Undergraduate Stress Scale (CUSS). (D/T) 8. Explain the criticisms of the SRRS & CUSS. (D/T) 10. Recognize the difference in affect major life events vs daily hassles has on one's health. (D/T) 11. Recognize what makes daily hassles so harmful to one's health. (D/T) 14. Recognize how predictability of stressors influence the perception of stress & its effects. (D/T) 15. Recognize how Locus of Control influences perceptions of stress & its effects. (D/T) 16. Recognize how Self-Efficacy influences perception of stress & its effects. (D/T) 17. Recognize who created the General Adaptation Syndrome (GAS) & what occurs during each stage. (D/T) 18. Recognize how the immune system of college students is affected from taking a series of exams. (D/T) 19. Recognize how stress influences heart disease. (D/T) 20. Recognize how stress influences Diabetes Type 2. (D/T) 21. Recognize how stress influences memory. (D/T) 22. Recognize how stress influences Cancer. (D/T) 23. Recognize other health issues Stress influences. (D/T) 26. Recognize how personality influences stress. (D/T) 31. Recognize how social support (including animals) influences coping with stress. (D/T/V) 32. Recognize the (dis)advantages of problem-focused vs emotion-focused methods of coping with stress. (D/T) 33. Recognize Herbert Benson's & others' research results on Concentrative Meditation. (D/T) 35. Recognize how religion affects coping with stress. (D/T/V) 36. Recognize the benefits of exercise. (D/T) 37. Recognize how caffeine, alcohol, diet & sleep influence coping with stress. (D) 38. Recognize various healthy methods to cope with stress. (D/T/V/I) 39. Recognize how Biofeedback may be beneficial in coping with stress. (D) 44. Demonstrate an understanding of the various types of Stressors in your life. (AC/D/T) 45. Provide critical thought to the methods in which you cope with stress in your life. (AC/D/T) 46. Demonstrate an understanding of Mindfulness. (AC/D) 47. Demonstrate and understanding of how progressive relaxation is done & its effects. (AC/D/T)
Transcript of Chapter 9 Stress & Health - Podwika · 2013. 10. 14. · Recognize Holmes & Rahe's Social...
10/14/2013
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Chapter 9 Stress & Health
Professor Deborah S. Podwika.M.A.,C.S.M.
Ok, Whose Up For A Field Trip?
Questions To Discuss… 3. Explain what Stress & Wellness is. (D/T) 4. Recognize how Stress is a process. (D/T) 5. Recognize the effects stress has physiologically, cognitively and behaviorally. (D/T) 6. Recognize Holmes & Rahe's Social Readjustment Rating Scale (SRRS) & its results. (D/T) 7. Recognize the College Undergraduate Stress Scale (CUSS). (D/T) 8. Explain the criticisms of the SRRS & CUSS. (D/T) 10. Recognize the difference in affect major life events vs daily hassles has on one's health. (D/T) 11. Recognize what makes daily hassles so harmful to one's health. (D/T) 14. Recognize how predictability of stressors influence the perception of stress & its effects. (D/T) 15. Recognize how Locus of Control influences perceptions of stress & its effects. (D/T) 16. Recognize how Self-Efficacy influences perception of stress & its effects. (D/T) 17. Recognize who created the General Adaptation Syndrome (GAS) & what occurs during each stage. (D/T) 18. Recognize how the immune system of college students is affected from taking a series of exams. (D/T) 19. Recognize how stress influences heart disease. (D/T) 20. Recognize how stress influences Diabetes Type 2. (D/T) 21. Recognize how stress influences memory. (D/T) 22. Recognize how stress influences Cancer. (D/T) 23. Recognize other health issues Stress influences. (D/T) 26. Recognize how personality influences stress. (D/T) 31. Recognize how social support (including animals) influences coping with stress. (D/T/V) 32. Recognize the (dis)advantages of problem-focused vs emotion-focused methods of coping with stress. (D/T) 33. Recognize Herbert Benson's & others' research results on Concentrative Meditation. (D/T) 35. Recognize how religion affects coping with stress. (D/T/V) 36. Recognize the benefits of exercise. (D/T) 37. Recognize how caffeine, alcohol, diet & sleep influence coping with stress. (D) 38. Recognize various healthy methods to cope with stress. (D/T/V/I) 39. Recognize how Biofeedback may be beneficial in coping with stress. (D) 44. Demonstrate an understanding of the various types of Stressors in your life. (AC/D/T) 45. Provide critical thought to the methods in which you cope with stress in your life. (AC/D/T) 46. Demonstrate an understanding of Mindfulness. (AC/D) 47. Demonstrate and understanding of how progressive relaxation is done & its effects. (AC/D/T)
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Definitions
Wellness "not simply the absence of disease, but the pro-active approach of the mind and body (and some say: spirit) to feeling healthy & fit." - World Health Organization
Definitions
• Stress
PROCESS by which we APPRAISE certain event
as THREATENING or CHALLENGING and we
respond Physiologically, Cognitively, &
Behaviorally.
Perspective
"If circumstances had the power to bless or harm, they would bless and harm all men alike, but the fact that the same circumstances will be alike
good and bad to different souls proves that the good or bad is not in the circumstance, but only in the mind of him that encounters it." ~ James Allen
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Process of Stress
Process of Stress
Process of Stress
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Types of Stressors
• Eustress
Positive Feelings
Vital & Excited
Challenge in Life
Physically - Muscles are Strengthens
Cognitively - Learning New Things
Behaviorally – Learn to Walk etc
Types of Stressors
• Distress
Negative Feelings
Damaging
Physically - Muscles Weakened
Cognitively – Lose Perspective
Behaviorally – Aggression
Types of Stressors
• Frustration
– Blocked From Achieving a Goal
• Pressure
– Time Urgency
• Conflicts (4)
– Decision
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Types of Stressors
• Conflicts
– Approach/Approach
• 2 Things You Like
– Approach/Avoidance
• 1 Thing You Like & 1 You Don’t
– Avoidance/Avoidance
• 2 Things You Don’t Like
– Multiple Approach/Avoidance
• 2 or more Choices or Variables
Types of Stressors
We created our Stress Perception! “A Wet Towel on the Bed is not a Mugging” ~ Loretta LaRoche
10% Event & 90% Reaction!
Types of Stressors
• We create our Stress Imagined Stress Anticipatory Stress
• “What if I fail?”
• Do Children say this??
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Types of Stressors
We also create our own Stress by PROCRASTINATING!
Dr. Joseph Ferrari DePaul University
Book & Article in LRC! Article:
“Procrastination” Encyclopedia of Mental Health Ref: RA 790.5.E53 Vol. 3 1998 p 281-287
20% Chronic Problem!
What Are The Consequences?
Hans Seyle General Adaptation Syndrome
(GAS)
What Are the Consequences?
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What Are the Consequences?
Psychophysiological Illness: Physical Effects from Psychological States
What Are the Consequences?
What Are the Consequences?
Back Problems Muscle Tension Headaches Infertility Decrease Immune System (Cancer & HIV/AIDS) Blood Pressure
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Displaced Aggression
Note: Pictures are omitted to save color ink for students and when permission is not provided for web viewing without a password access.
Escape/Withdrawal
How Do We Assess?
Social Readjustment Rating Scale (SRRS)
Holmes & Rahe (1967) Miller & Rahe (1997)
Over 300: “Major Life Crisis” 80% Increase Illness or Accident 200-299: “Moderate Life Crisis” 50% Increase Illness or Accident 150-199: “Mild Life Crisis” 33% Increase Illness or Accident 150 or Below: No Significant Problems
1997 Revision found increased 45% for these items.
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College Undergraduate Stress Scale (CUSS)
Criticisms of SRRS & CUSS
• Value • Personality • Culture • Gender • Coping
Personality Factors: Type A
Handout: Characteristics
• A’s at higher risk for Heart Disease! (Friedman & Rosenman, 1956)
• Same fat & Cholesterol but Stress is difference!
• Not fast-paced life but the negative emotions! “Hostility”
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Personality Factors: Type B
Handout: Characteristics
• Not at risk for Heart Disease as Type As.
Personality Factors: Type H
“Hardy”
Handout: Characteristics
• Type A Personality but not at risk for Heart Disease. (Kobasa, 1979)
Personality Factors: Type C
Handout: Characteristics
• Stronger Association with Cancer EXCEPT Women & Breast Cancer (Temoshok & Dreher, 1992; Bleiker et al., 2008)
• Weaker Immune System
• Slower Recovery
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Personality Factors: Locus of Control Internal: You External: Others, Luck or Fate Both Extremes can be Unhealthy BUT External & Pessimistic HIGH RISK! Internal: High Achievement External: Learned Helplessness & Depression Constructive Criticism Good!
Personality Factors: Self-Efficacy
Your expectation of how effective your efforts to accomplish a goal will be. High: More persistent, do extra credit etc. Low: Fail, stop coming to class, avoid challenges
Personality Factors: Optimist vs Pessimist
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Personality Factors: Optimist
• Longer Life • Increase Immune System functioning • Calmer, peaceful & happier • Less learned helplessness • Take care of health • More successful in life • Take Control! • Downward Social Comparison • Relax!
Personality Factors: Pessimists
• Shorter life • More physical and emotional health problems • More pain • Less energy • Less living
Coping
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Coping Types
• Problem-Focused
– Practical Solutions to Work Out Problem
– Feel Problem Can Be Solved
• Emotion-Focused
– Own Emotional needs
– Feel Problem Can’t Be Solved
– Not Always Good – Drink or Avoid Situation
• Students “go out” instead of doing work
• “David”
Behavioral Factors
• Diet
• Sleep
• 75% of Americans are chronically dehydrated Likely 1/2 world population!
• #1 reason for daytime fatigue
Behavioral Factors
• Use with pain killers for a Tension headache! 71% vs. 58% alone. (Diamond Headache Clinic in Current Pain and Headache Reports) Effects in min. 1/2 life of 4-6 hrs - None after 2pm! Adenosine increases so less calm & can’t sleep later Adrenaline increases making you jumpy Cortisol increases which increases stress, weight gain, diabetes etc.
Dopamine increases resulting in an initial high but then you crash!
Reduce Caffeine
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Behavioral Factors
1/2 hour routine “no-sweat” physical activity performed consistently, increases immune system functioning , effectively lowers blood pressure, and increases muscle strength as well as bone density.”
Journal of the American Heart Assn. (C.D.C & Amer. Col. Of Sports Medicine, 1994)
Exercise
More Self-Confident & Self-Disciplined More Energy , Cognitive & Immune Functioning Less Depression, Anxiety & Tension Increase Norepinephrine, Serotonin & Endorphins
Take A Walk
Coping
Think Positive
Sing & Dance
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Coping
Live in the Moment
Distract Yourself
Be Mindful
Take time to relax
Give yourself time to recharge and renew your thoughts
Coping
Helping Others
Volunteer
Meaning/Purpose in Life
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Coping
Deep Breathing
Meditation
Massage
Herbert Benson (1976-1996) Relaxation Response
10-20 minutes Relax muscles
Quiet time provides “Tranquility”
Just Sit & Enjoy
Coping
Yoga, Tai Chi, Qi Gong
Over 2000 Years Old! Strength Flexibility Relaxation “Wu Ji” Centering
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Coping
Biofeedback
Muscle Tension Headaches & Chronic Pain Simpler techniques requiring no equipment find similar results.
Coping
Progressive Relaxation
Class Activity
Coping
Feeling Liked Affirmed Encouraged Confide painful, negative feelings & cause of them
Social Support
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Coping
Spirituality
Sense of Belonging Produces Protective Effect Longer Life Expectancy Recoup from Illness Quicker
Coping
Journaling
Same beneficial effects IF expressing feelings & cause
Coping
Avoid Alcohol Induces the Stress Response Stimulates Hormones in the Hypothalamus, Pituitary & Adrenal Glands Increases Corticosterone Leads to Alcoholism since one is using it to cope!
