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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