What do these things have What do these things have in common?in common?

• August 2007• Chronic neck pain• March 2011• Vertigo• Hashimoto’s

Disease• Lupus

•STRESS & ME!!!

STRESSSTRESS

• What “stresses” you out?• What is stress?

– The physical & psychological response to circumstances that disrupt or threaten to disrupt a person’s equilibrium

• Stressors = events or situations, unique to the individual, that produces stress

What is stress? 3 mins

EustressEustress

• A stress that is positive or motivating

• Examples from your life?

DistressDistress

• A stress that is negative or damaging

• Examples from your life?

Sources of stressSources of stress

• Catastrophic Events: life threatening experience or trauma

• Life Changes & Strains: divorce, death of loved one

• Chronic Stressors: long-term stressor such as high-crime neighborhood, serious illness, financial stress

• Acute Stressors: medical procedures, job pressures

• Daily Hassles

Approach/Approach Approach/Approach ConflictConflict

– individual is faced with the necessity of making a choice between two (or more) desirable goals

– EX: "Shall I fly or drive to Vegas for the weekend?"– least stressful situation

Avoidance/Avoidance Avoidance/Avoidance ConflictConflict

– individual is faced with two goals, both of which are negative

– EX: "Either you do your homework or you go to bed without dinner.“

Approach/Avoidance Approach/Avoidance ConflictConflict

– individual is both attracted and repelled by the same goal which has qualities that make the individual want to approach it and other qualities that make him want to avoid it

– EX:  tempted to eat a certain food but know from experience that it gives you the heartburn

Multiple (Double) Multiple (Double) Approach/Avoidance ConflictsApproach/Avoidance Conflicts

– In real life, the individual frequently is faced with having to choose between two (or more) goals, each of which has both attracting and repelling aspects.

– EX: Choosing a house in the country = fresh air, room to live, peace and quiet. It also means many hours of commuting to work in heavy traffic and long distances from city amenities and cultural events

– Choosing to live in the city = problems and the advantages of city life 

Physical Effects of StressPhysical Effects of Stress• Stress activates the

hypothalamus• Which triggers the pituitary

gland & hormones are secreted and endorphins are released

• Overall effect of stress systems = create emergency energy• Heart rate increases• Respiration rapid and shallow• Pupils dilate• Goosebumps • Muscle tightness

THEORIES OF THEORIES OF PHYSIOLOGICAL PHYSIOLOGICAL REACTIONS TO REACTIONS TO STRESSSTRESS

Walter Cannon Walter Cannon

• Stress is a unified mind-body experience (1930s)• Not the first to think it, but

pushed idea forward

• Emotion arousing incidents = outpouring of epinephrine and norepinephrine

• Sympathetic NS activated• Fight or Flight Response• Homeostasis (stable, steady

physiological system)

Hans SelyeHans Selye• Studied animals’ reaction to stress (1936)• Maintained the body’s adaptive response

to stress is “generalized” (General Adaptation Syndrome)

• Three phases:– Alarm– Resistance– Exhaustion

PHYSICAL AND PHYSICAL AND PSYCHOLOGICAL PSYCHOLOGICAL REACTIONS TO REACTIONS TO STRESSSTRESS

Friedman and Rosenman Friedman and Rosenman (1959)(1959)

• Conducted longitudinal studies• Found a correlation between stress and

heart disease• Found that people with type A personality

run a higher risk of heart disease and high blood pressure than type Bs

Type A and Type B Behaviors• Type A• Competitive • Self-Critical• High work involvement• Hard-driving• Constant sense of urgency• Impatient• Anger prone

• Type B• Easygoing• Relaxed• More patient• Express Feelings• Remain calm when stressed• Focus on one thing at a time

PsychoneuroimmunologyPsychoneuroimmunology

• Examining the interaction of psychological and physiological processes that affect the body’s ability to defend itself against disease

• External defense system– Skin– Mucus linings

• Internal defense system– Immune system

Psychological Reactions to Psychological Reactions to StressStress

• Stress factors• Work, school and relationships

• Short term effects• Emotional reactions (anger, anxiety,

embarrassment)• Cognitive reactions (concentration,

distractibility)

• Long term effects• Psychophysical (asthma, chronic

pain, insomnia, anxiety disorders, panic attack, depression, infertility and/or PMS)

COPING WITH COPING WITH STRESSSTRESS

Cognitive StrategiesCognitive Strategies

• Reevaluate: think of stressors as challenges not threats

• Locus of Control (Internal vs. External)• Problem Solving (recall conflict resolution)

Emotional StrategiesEmotional Strategies• Used in situations that are perceived as

unchangeable• Make it a goal to regulate distress • Seek social support, get advice

Behavioral StrategiesBehavioral Strategies

• Time management (effective and efficient use of time)

• Behavior modification/life changes (application of operant and classical conditioning to make positive behavioral changes)

Physical StrategiesPhysical Strategies• Relaxation Training (progressive relaxation)• Biofeedback (recording and recognizing

information about changes in one’s physiological state)

• Meditation (technique used to promote inner peace and tranquility)

• Exercise (sustained exercise to increase cardiovascular and lung fitness)

• Diet and Nutrition (eating healthy choices and well-balanced meals)

Remember…

In moderation, of course!!!

Take care Take care of of

yourself!yourself!