10 Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education

10

Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education.

Chapter


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What Is Stress? Stress and Wellness Common Sources of Stress Managing Stress Getting Help


10-3

Stressor: Any physical or psychological event or condition that produces physical and emotional reactions

Stress response: The physical and emotional reactions to a stressor

Stress: The general physical and emotional state that accompanies the stress response


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Actions of the nervous system Nervous system consists of

brain, spinal cord, and nerves Autonomic nervous system: The branch

of the nervous system that controls basic body processes; consists of the sympathetic and parasympathetic divisions


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Actions of the nervous system Parasympathetic division: A division

of the autonomic nervous system that moderates the excitatory effect of the sympathetic division, slowing metabolism and restoring energy supplies

Sympathetic division: A division of the autonomic nervous system that reacts to danger or other challenges by almost instantly accelerating body processes


10-6

Actions of the nervous system Norepinephrine: A neurotransmitter

released by the sympathetic nervous system onto specific tissues to increase their function in the face of increased activity; when released by the brain, causes arousal (increased attention, awareness, and alertness); also called noradrenaline


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Two systems together Endocrine system: The system of

glands, tissues, and cells that secretes hormones into the bloodstream to influence metabolism and other body processes


10-8

Actions of the endocrine system Hormone: A chemical messenger

produced in the body and transported in the bloodstream to target cells or organs for specific regulation of their activities▪Cortisol: A steroid hormone secreted by the cortex (outer layer) of the adrenal gland; also called hydrocortisone▪ Epinephrine: A hormone secreted by the medulla (inner core) of the adrenal gland that affects the functioning of organs involved in responding to a stressor; also called adrenaline


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Actions of the endocrine system Endorphins: Brain secretions that

have pain-inhibiting effects Fight-or-flight reaction: A defense

reaction that prepares a person for conflict or escape by triggering hormonal, cardiovascular, metabolic, and other changes


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Return to homeostasis Homeostasis: A state of stability

and consistency in a person’s physiological functioning▪ After stressful situation ends, parasympathetic division takes command and halts stress response

Fight-or-flight reaction in modern life▪ Part of our biological heritage▪ Inappropriate for most modern stressors


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Cognitive appraisal of a potential stressor strongly influences response

Cognitive appraisal highly individual and strongly related to emotions Eustress: Stress resulting

from a pleasant stressor Distress: Stress resulting

from an unpleasant stressor


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Ineffective behavioral responses: overeating; expressing hostility; and using tobacco, alcohol, or other drugs

Somatic nervous system manages behavioral responses that are under our control▪Somatic nervous system: The branch of peripheral nervous system that governs motor functions and sensory information, largely under our conscious control


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Personality: sum of behavioral, cognitive, and emotional tendencies Type A Type B Type C


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SOURCE


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Gender role affects experience of stress Strict adherence to gender roles

limits one’s response to stress and becomes source of stress

Women more likely to respond with a behavioral pattern known as “tend-and-befriend”


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Past experiences dramatically influence the perception of potential stressor

The stress experience as a whole Physical, emotional, and

behavioral responses to a stressor distinct but intimately related

Effective behavioral responses can lessen stress; ineffective ones only worsen it


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General adaptation syndrome (GAS) is a pattern of stress responses consisting of three stages: alarm, resistance, and exhaustion


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Alarm▪ Body is more susceptible to disease or injury, because it is geared up to deal with a crisis

Resistance▪New level of homeostasis in which body is more resistant to disease and injury than normal

Exhaustion▪ Life-threatening type of physiological state characterized by distorted perceptions and disorganized thinking


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Allostatic load: long-term negative impact of the stress response on the body Describes long-term wear and tear

of stress response on an individual High allostatic load is linked

to heart disease, hypertension, obesity, and reduced brain and immune system functioning


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Psychoneuroimmunology (PNI): Study of the interactions among the nervous, endocrine, and immune systems▪Network of connections between nervous and endocrine systems can affect immune system▪Compounds released during stress response affect number and efficiency of lymphocytes▪Neuropeptides produced and received by both the brain and immune system


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Cardiovascular disease During the stress response, heart

rate increases and blood vessels constrict, causing blood pressure to rise

Chronic high blood pressure major cause of atherosclerosis

People who respond to stressors with extreme increases in heart rate and blood pressure may face increased risk of cardiovascular problems


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PNI helps explain how stress affects immune system Include colds and infections, asthma

and allergy attacks, susceptibility to cancer, and flare-ups of chronic disease such as genital herpes and HIV infection▪Other health problems aggravated by stress: digestive problems, tension headaches and migraines, insomnia and fatigue, injuries, menstrual irregularities, impotence, pregnancy complications, and psychological problems


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Major life changes Any major change in life that

requires adjustment and accommodation can be a source of stress▪ Early adulthood and the college years are associated with many significant changes▪ Even positive changes can be stressful

Clusters of life changes, particularly negative changes, may be linked to health problems in some people


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Daily hassles Daily hassles can be a big source of stress Can contribute to a decrease in wellness

College stressors Academic stress Interpersonal stress Time pressures Financial concerns Worries about the future


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Job-related stressors 70% of working Americans rate their

jobs as key source of stress in their lives▪When people shape how their job is performed, their job satisfaction rises and stress levels drop▪ Burnout possible if stress is severe or chronic


10-29

Relationship and stress First relationships outside family are

friendships▪Often more stable and longer lasting than intimate partnerships▪ Provide emotional support and a buffer from stress

Intimate love relationships among most profound human experiences▪Communication key to developing and maintaining any type of relationship


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Other stressors External or environmental stressors

include loud noises, unpleasant smells, industrial accidents, and violence and natural disasters

Internal stressors include pressures we place on ourselves and our physical or emotional states


10-31

Exercise People who exercise regularly react

with milder physical stress before, during, and after exposure to stressors

Even light exercise can have a beneficial effect, but integrated fitness program can have significant impact on stress

People who exercise compulsively risk overtraining


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Nutrition A healthy, balanced diet

can help cope with stress▪ Eating wisely enhances feelings of self-control and self-esteem▪ Limit or avoid caffeine

Sleep Most adults need 7 to 9

hours of sleep every night


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Sleep and stress Stress hormone levels in

bloodstream are related to sleep patterns

Lack of sleep has greatest impact on stress

Extreme sleep deprivation can lead to hallucinations and other psychotic symptoms, and increase heart attack risk


10-34

Sleep disorders National Sleep Foundation’s 2013 Sleep

in America Poll, Adults average just under 7 hours per night of sleep during the week

As many as 70 million Americans suffer from chronic sleep disorders▪More than 50% of adults suffer from at least one symptom of insomnia▪ Sleep apnea


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10-36

Social support Sharing fears, frustrations,

and joys makes life richer and seems to contribute to the well-being of the body and mind

One study of college students living in overcrowded apartments found that those with a strong social support system were less distressed by cramped quarters


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Communication Good communication

in relationships:▪ Self-disclosure▪ Listening▪ Feedback


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Conflict resolution Basic strategies:▪Clarify the issue▪ Find out what each person wants▪Determine how you both can get what you want▪Decide how to negotiate▪ Solidify the agreements▪Review and renegotiate


10-39

Striving for spiritual wellness Spiritual wellness associated with

greater coping skills and higher levels of overall wellness▪ Linked to longer life expectancy, reduced risk of disease, faster recovery, and improved emotional health

Confiding in yourself through writing Keeping a diary


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Time management▪ Visualize your goals▪ Keep track of the tasks you put off▪Consider doing least favorite task first▪Consolidate tasks when possible

▪ Set priorities▪ Schedule tasks for peak efficiency▪ Set realistic goals, and write them down▪ Budget enough time▪ Break up long-term goals into short-term ones


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Time management▪ Identify quick transitional tasks▪Delegate responsibility▪ Say no when necessary▪Give yourself a break▪ Avoid your personal “time sinks”▪ Stop thinking or talking about what you’re going to do, and just do it


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Cognitive techniques Changing destructive thinking:▪Monitor self-talk and try to minimize hostile, critical, and self-deprecating thoughts▪Modify expectations▪ Live in the present▪ “Go with the flow”▪Cultivate your sense of humor


10-43

Relaxation techniques Relaxation response: A physiological

state characterized by a feeling of warmth and quiet mental alertness▪Heart rate, breathing, and metabolism slow down▪ Blood pressure and oxygen consumption decrease, and blood flow to the brain and skin increases as brain waves shift from an alert beta rhythm to a relaxed alpha rhythm


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Progressive relaxation Progressive relaxation involves tensing

and relaxing muscles one by oneVisualization

To practice visualization, imagine yourself floating on a cloud, sitting on a mountaintop, or lying in a meadow


10-45

Deep breathing Deep, slow breathing

associated with relaxationListening to music

Music influences pulse, blood pressure, and the electrical activity of muscles

Other stress-management techniques Biofeedback, hypnosis and self-hypnosis,

and massage require a partner or professional training or assistance


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Listen to your bodySelf-help guidesPeer counseling and support groups

Support groups typically organized around a particular issue or problem

Professional help Psychotherapy, especially a short-term

course of sessions, can be helpful in dealing with stress-related problems


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Is it stress or something more serious? Symptoms that may indicate a more

serious problem:▪ Problems begin to interfere seriously with school or work performance or with relationships▪ Suicide is seriously considered or attempted▪Hallucinations, delusions, incoherent speech, or loss of memory▪ Alcohol or drugs are used to extent that they impair normal functioning


10-48

Is it stress or something more serious? Depression: A mood

disorder characterized by loss of interest, sadness, hopelessness, loss of appetite, disturbed sleep, and other physical symptoms

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10 Copyright © 2015 McGraw-Hill Education. All rights reserved. No reproduction or distribution without the prior written consent of McGraw-Hill Education