MODULE 43 & 44: STRESS AND HEALTH; STRESS AND ILLNESS

WHAT IS STRESS?

➤ the process by which we perceive and respond to certain events, called stressors.

➤ depends on how environmental events are appraised

➤ tough math test->threat: YIKES! ->stressed

➤ tough math test->challenge: apply all I know->aroused and focused.

➤ three major types of stressors: catastrophic events, major life changes, and minor hassles

➤ stress is produced when people experience frustration, conflict and pressure

What are your stressors???

TYPES OF STRESS

➤ Positive Stress (EUSTRESS)

➤ Results in:

➤ heightened concentration

➤ increased performance

➤ energized motion

➤ Negative Stress (DISTRESS)

➤ Results in:

➤ loss of motivation

➤ reduces effectiveness

➤ physical, mental, and behavioral problems

Stress Responses

STRESS

Behavioural Sleep disturbance

Use of alcohol/drugs Absenteeism Aggression

Emotional Depression/anxiety

Irritability Crying Suicide

Loss of humour

Cognitive Lack of concentration

Negative thoughts Worrying

Poor Memory

Biochemical Increased metabolic rate Altered hormone levels

(adrenaline, cortisol, ACTH) Altered endorphin levels

Physiological Higher blood pressure

Rapid shallow breathing Increased heart rate Dilation of pupils

Muscle tension Dry mouth

http://www.youtube.com/watch?v=RyP8L3qTW9Q

http://www.youtube.com/watch?v=OHl7BewJ0yU&NR=1&feature=fvwp

https://www.youtube.com/watch?v=vzrjEP5MOT4

STRESS AND MEMORY

THE SCIENCE OF STRESS

CAN STRESS KILL YOU

SOCIAL MOTIVES IN CONFLICT

➤ Approach-approach conflict: a conflict in which one must choose between two equally attractive options.

➤ movies or the beach?

➤ Approach-avoidance conflict: a conflict in which there are both appealing and negative aspects to the decision to be made.

➤ should i violate curfew?

➤ Avoidance-avoidance conflict: a conflict in which one must choose between two equally unattractive options.

➤ homework or chores?

➤ Multiple approach-avoidance conflict: a conflict in which one must choose between options that have both many attractive and many negative aspects.

➤ where should i go to college?

STRESS RESPONSE SYSTEM

➤ General adaptation syndrome (Hans Selye): A pattern of general physical responses that takes essentially the same form in responding to any serious chronic stressor.

➤ Alarm reaction: sympathetic nervous system activates, blood goes to skeletal muscles, heart rate increases

➤ Resistance stage: Occurs when stress continues. Blood pressure, heart rate all remain high. Hormones are released to maintain this stage of readiness

➤ Exhaustion: If stress is prolonged, organisms reach exhaustion stage. Parasympathetic nervous system returns us to normal. More vulnerable to disease during this stage.

➤ Alarm reaction: the body mobilizes it’s resources to cope with a stressor.

➤ Resistance: the body seems to adapt to the presence of the stressor.

➤ Exhaustion: the body depletes it’s natural resources.

EARLY WARNING SIGNS OF EXHAUSTION

➤ Headaches

➤ GI disturbances

➤ Skin rashes and hives

➤ Dizziness

➤ Fatigue

➤ Hypertension

➤ Aggravation of: arthritis, colitis, asthma, ulcers, diabetes

HOW STRESS AFFECTS HEALTH

➤ A. Cancer

➤ Not clearly associated with onset, but is associated with acceleration of the disease.

➤ rodent experiments

➤ B. Coronary Heart Disease

➤ clogging of the vessels that nourish the heart muscle.

➤ Increased risk in high stress jobs (Pickering et al, 1996)

*lymphocytes help search out and destroy cancer cells and cancer-damaged cells.

STRESS AND MENTAL ILLNESS

➤ Post-Traumatic Stress Disorder

➤ numbness to the world, estrangement from others, lack of interest in activities

➤ relive their trauma repeatedly in memories and dreams

➤ sleep disturbance, decreased concentration, over-alertness

➤ may last for years

➤ correlates=substance abuse, violence, interpersonal problems

http://www.youtube.com/watch?v=H_H_mAm4a4s

PERSONALITY AND STRESS (FRIEDMAN & ROSENMAN, 1959)

➤ TYPE A

➤ competitive, achievement-oriented, sense of time urgency, difficulty relaxing, impatient, angry, hostile, outwardly confident but full of self-doubt

➤ more at risk for heart disease, marital stress, and work related problems

➤ TYPE B

➤ relaxed, easy-going, unprepared

EXAMPLES OF TYPE A BEHAVIORS:

➤ thinking of, or doing, two things at once

➤ hurrying the speech of others

➤ if you want something done you have to do it yourself

➤ frequent leg jiggling or rapid finger tapping

➤ frequent use of obscenities

➤ playing every game to win, even with children

➤ impatience when you watch someone else do something you think you can do better or faster

➤ rapid blinking

*SNS is hyper-responsive to stressful situations

EXAMPLE OF TYPE B BEHAVIORS

MANAGING STRESS (HELPFUL TIPS!)

➤ DRAW it out! ➤ another way of letting go and releasing your feelings ➤ draw a picture or image, which may help to express what is going

on for you. ➤ EXERCISE! ➤ TALK to someone!

➤ bottling your thoughts can make reaction worse

➤ talk to someone about what you are feeling

➤ JOURNAL!

➤ it helps to write your thoughts down, helps with processing and releasing.

http://www.youtube.com/watch?v=4v6OLCF5Qcg&feature=related

MANAGING STRESS (HELPFUL TIPS!)

➤ BREATHING!

➤ take a few deep breaths when tired- try with eyes closed.

➤ MEDITATION! ➤ lie in a relaxed position ➤ empty your mind of all thoughts- practice required

➤ MUSIC!

➤ listen to music

➤ energizes the brain ➤ helps in brain cell development

➤ SLEEP!

➤ minimum of 8 hrs per day

➤ power naps

AND ALWAYS REMEMBER….

➤ Positive Mental Attitudes

➤ be open to learning

➤ be open to change

➤ be patient

➤ have a sense of humor- our most complex emotion