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Chapter Two

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“Stress” is the general physiological and emotional state that accompanies the stress response (Insel and Roth, 2010).

“Stress” is defined as any applied force or system of forces that tends to strain or deform a body (www.dictionary.com, 2009)

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A “stressor” is any physical or psychological event or condition that produces stress (Insel and Roth, 2010).

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Death of a spouse Divorce Marital separation Jail term Death of a close family member Personal injury or illness Marriage Being fired from your job Marital reconciliation Retirement

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Two systems in your body responsible for physical response.1. Nervous system 2. Endocrine system

Rapid chemical reactions affecting almost every part of your body.

Primed to act quickly and appropriately.

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Autonomic Nervous System Parasympathetic division

Relaxed Sympathetic division

Arousal Neurotransmitter

Norepinephrine (used by the sympathetic nerves)

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Glands, tissues, and cells that help control the bodily functions.

Hormones Helps prepare the body to respond to

stress

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Hypothalamus Pituitary gland

ACTH (adrenocorticotropic hormone) Adrenal glands

Cortisol Epinephrine (adrenaline) Endorphins (pain reliever)

The Fight-or-Flight reaction Homeostasis

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External and internal factors Effective responses to stress:

Talking, laughing, exercise and time management

Ineffective responses to stress:Overeating, procrastination, frustration

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Personality Type A, B and C Hardiness Resiliency

Nonreactive resiliency (a person does not react to a stressor)

Homeostatic resiliency (a person may react strongly but returns to baseline)

Positive growth resiliency (a person learns and grows from the stress experience)

Gender role Cultural background Past Experiences

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Eustress vs. Distress Alarm

Fight or Flight Resistance Exhaustion Allostatic load

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The study of …. Complex network of nerve and

chemical connections between the nervous system, endocrine system and the immune system.

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Cardiovascular disease Chronic high blood pressure

Atherosclerosis Strokes Cardiomyopathy (“broken heart

syndrome”) Altered functioning of the Immune

system Colds and other infections Asthma Cancer Chronic disease flare-ups

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Emotional and physical changes Depression Panic attacks Anxiety Eating disorders Post-traumatic stress disorder (PTSD)

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Digestive problems Headaches/migraines Insomnia Injuries Menstrual irregularities Impotence Pregnancy complications

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Major Life Changes

Daily hassles College

Stressors Academic Interpersonal Time-related Financial Future

Job-related Stressors burnout

Social Real social networks Virtual social

networks Environmental

Natural disasters Acts of violence Industrial accidents Intrusive noise or

smells Internal stressors Dimensions of

Diversity

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Social Support Communication Exercise Nutrition Sleep

Sleep problems Insomnia Sleep apnea

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Time management Set priorities Schedule tasks Set realistic goals Budget time Break up long term goals Visualize achievement Keep track of tasks Do least-favorite tasks first Consolidate Identify quick transitional tasks Delegate Say “No” when necessary Give yourself breaks Avoid “Time sinks”

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Social support Healthy habits Positive attitudes Moments of relaxation Provides an ethical path to personal

fulfillment

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Keeping a diary or journal Helpful with those that are shy May negatively effect short-term mood

but over the long term, stress is reduced

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Think and act constructively Take control Problem-solve Modify your expectations Stay positive Cultivate your sense of humor Focus on what’s important

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Progressive relaxation Visualization Meditation Deep breathing Yoga Tai chi (Taijiuan) Music Biofeedback

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Tobacco Alcohol Drugs Unhealthy eating habits

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Chapter 2 Connect Assignment Due Tuesday, January 26th

Stress 27

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Chapter Two