Chapter 11 Lecture © 2014 Pearson Education, Inc. Stress Management

Chapter 11 Lecture

© 2014 Pearson Education, Inc.

Stress Management


Learning Objectives

• Discuss the terms stress, stressors, eustress, and distress

• Describe the relationship between stress and disease• Discuss physical responses to stress• List common sources of stress• Outline the steps involved in stress management • Discuss the general adaptation to stress syndrome • Discuss the ideas of allostasis and allostatic load • Describe four healthy methods to manage stress• List three relaxation techniques that help lower stress


Stress

Stress: A state of mental and physical tension• Homeostasis (balance) is disrupted• Eustress is "positive" stress (can improve performance)• Distress is "negative" stress (disrupts health &

functioning)

Stressor: A factor that produces stress• physical or mental• acute, cumulative, or chronic

Stress Response: Body's reactions to stress• Physiological/behavioral changes to stressor

Complete Lab 11.1: Stress Index Questionnaire


Physiological Stress Response

Two main systems undergo changes under stress

Nervous System: Controls voluntary/involuntary movement• Autonomic nervous system (involuntary actions):

– Sympathetic and parasympathetic branches• sympathetic triggers endocrine system, increasing energy• parasympathetic functions during rest, relaxation

Endocrine System: Glands/tissues that secrete hormones• Under stress, endocrine system releases hormones

activating stress response – epinephrine, norepinephrine, and cortisol

• Responses = heightened senses and raised heart rate


Physiological Stress Response (cont.)


Fight-or-Flight Response

• Combined stress responses of autonomic nervous system/endocrine system

• Automatic/primitive survival response: Individual faces (fight) or runs from (flight) perceived threats

• Responses activate body for action – Increased awareness, quickened impulses, body

temperature fluctuations, diminished pain perception– Blood diverted from digestion to muscles

• After stressor dealt with, body returns to homeostasis (balance)

• Even though not "life and death," everyday life stressors evokes "fight-or-flight response


Factors Affecting Stress

Personality Behavior Patterns: Four Common Types

Type A • Motivated, competitive, impatient, prone to anger and hostility• Heightened response to and risk from stress

Type B • Easygoing, non-aggressive, patient• Lower response to and risk from stress

Type C • Confident, motivated, competitive, not hostile• Lower response to and risk from stress

Type D• Worried, inhibited, prone to anxiety, more isolated• Heightened response to and risk from stress

Complete Lab 11.4: Assessing Your Personality Behavior Pattern


Factors Affecting Stress (cont.)

Past Experiences• Perception/reaction to stressors influenced by prior

experiences• Learning from past responses leads to changing

responses

Gender• No gender-specific physiological responses to stress• Gender may affect stress perceptions

Common/Everyday Causes • Life is often stressful: schoolwork, relationships,

finances, traffic

Complete Lab 11.2: Keeping a Stress Diary



Stress and Health

• Chronic stress = serious health problems in the United States– elevated BP, heart disease, hormonal imbalances,

reduced immune system, emotional disorders including depression

• Acute stress problems– Headaches, body aches and tension, irritability,

decreased concentration– 75–90% of all doctor visits for stress-related

complaints/ailments• Billions of dollars lost by businesses/government

– Absenteeism and health-care costs due to stress-related problems


Negative Effects of Chronic Stress


General Adaptation Syndrome

Three-Stage Adaptation to StressAlarm Stage: Initial exposure to stress• Fight-or-flight response activates• Body is more injury-prone and susceptible to

diseaseResistance Stage: Continued exposure to stress• Stress resistance is higher than normal• Body improves capacity to deal with stress

Exhaustion Stage: Persistent exposure to stress• Physical resources for responding depleted• Body vulnerable to disease


Allostasis - Allostatic Load

Allostasis• Body's ability to change/adapt to stress• Body seeks homeostasis, does not adapt well

under long-term stress

Allostatic Load • Body's limit for stress• Constant or repeated activation of stress

responses– Stress response is inefficient and health is

compromised


Managing Stress

• Identify and manage your personal stressors• Get adequate rest and sleep• Exercise• Use relaxation techniques

– Progressive relaxation– Breathing exercises– Meditation– Visualization

• Develop spiritual wellness habits• Develop and use a support network• Avoid counterproductive behaviors

– Tobacco, alcohol, or other drugs– Disordered eating patterns

Complete Lab 11.3: Managing Time and Establishing Priorities


Relaxation Techniques Stress Reduction


Sample Stress Management Program:


Summary

• Stress is a state of physical and mental tension in response to a situation that is perceived as a threat or challenge

• A stressor is any factor that produces stress• Poorly managed stress can lead to significant health problems• The endocrine and autonomic nervous systems are the

primary responders to stress, and combine in the fight-or-flight response

• Personality behavior patterns, past experiences, and gender can affect the way we respond to stressors

• Two steps in stress management include reducing stressors in your life and improving your ability to relax

• Common relaxation techniques include progressive relaxation, breathing exercises, rest and sleep, exercise, meditation, and visualization

Documents

Chapter 11 Lecture © 2014 Pearson Education, Inc. Stress Management