Stress, Health and Coping. Chapter 14. Stress. Stress is real and can have many side effects. Stress , The physical and psychological response to internal or external pressures Stressors , Specific events or chronic pressures the place demands on a person’s well-being.
Stress is real and can have many side effects.
Stress, The physical and psychological response to internal or external pressures
Stressors, Specific events or chronic pressures the place demands on a person’s well-being
Stress has different sources and it impacts everyone differently.
Stress can be:
Stress can cause much harm to the body.
stress and your health
An emotional and physiological reaction to an emergency that increases readiness for action.
“Should I stay and battle this somehow, or should I run like mad?” - Brain
Brain response to threat starts in the Hypothalamus
Stimulates the Pituitary Gland
which in turn releases a hormone known as ACTH (adrenocorticotropic hormone)
That stimulates the Adrenal Glands
The Adrenal Glands then release
Hormones that increase heart rate,
Increase respiration and release cortisol
Which provides fuel to the muscles.
Hans Selye exposed rats to prolonged stressors. His stressed out rats developed physiological responses including enlarged adrenal cortex, shrinking of the lymph nodes, and ulceration of the stomach. He called this as the reaction General Adaption Syndrome.
G.A.S: A three-staged physiological stress response that appears regardless of the stressor that is encountered
G.A.S is Nonspecific. Response doesn’t vary change regardless of source of repeated
First: The Alarm Phase. The body rapidly mobilizes its resources to respond to the threat. Equal to Fight or Flight.
Second: Resistance Phase. Body adapts to its high state of arousal as copes with the stressor. To make sure it has enough fuel to the muscles, it shuts down unnecessary processes like digestion, growth, and sex drive.
Third: Exhaustion Phase. The body’s resistance collapses. Many of the resistance-phase defenses create gradual damage as they operate which can result susceptibility to infection, tumor growth, aging irreversible organ damage or death.
-White blood cells that produce antibodies that fight infection
Stressors can cause hormones to flood the brain and make you less able to fight off invaders.
Although smoking, sedentary lifestyle and a diet high in fat and cholesterol can cause coronary heart disease… chronic stress is a huge contributor.
As a result of stress activated arousal of the sympathetic nervous system, blood pressure goes up and stays up, and this gradually damages the blood vessels. The damaged vessels accumulate plaque, and the more plaque, the greater the likelihood of heart disease.
Posttraumatic stress disorder A disorder characterized by chronic physiological arousal, recurrent unwanted thoughts or images of the trauma and avoidance of things that call that event to their mind.
This disorder is most apparent in war. Many soldiers returned from combat having PSTD symptoms such as flashbacks, anxiety and startle reactions
Symptoms of burnout include overwhelming exhaustion, a deep cynicism and detachment from the job, and a sense of ineffectiveness and lack of accomplishment. Burnouts tend to be disgruntled employees who bask in their colleagues failures and ignores success.
Dealing with your stress
Repressive Coping - Avoiding situations or thoughts that are reminders of a stressor and maintaining an artificially positive viewpoint.
The avoidance of thoughts and situations makes your world smaller each day
Rational Coping - Face a stressor and working to overcome it.
What are the three steps in rational coping?
Reframing - Finding a new or creative way to think about a stressor that reduces its threat.
Stress inoculation training (SIT) is a reframing technique that helps people to cope with stressful situations by developing positive ways to think about the situation.
How has writing about your stressful events shown to be helpful?
Writing down your deepest thoughts and feelings in a journal, improves immune function, reduces stress, and helps to reframe trauma.
Relaxation therapy is a technique for reducing tension by consciously relaxing muscles of the body.
What does meditation , hypnosis, yoga, and prayer have in common?
Biofeedback, the use of an external monitoring device to obtain information about a bodily function and possibly gain control over that function.
Situation management, Changing your life situation as a way of reducing the impact of stress on your mind and body.
Social Support ,The aid gained through interacting with others.
Spend time with positive people who enhance your life. A strong support system will buffer you from the negative effects of stress.
Women seek support under stress, men do not.
Humor, Laughter fires up and then cools down your stress response.
These coping strategies may temporarily reduce stress, but they cause more damage in the long run: