© 2012 mcgraw-hill companies. all rights reserved. chapter two
TRANSCRIPT
© 2012 McGraw-Hill Companies. All Rights Reserved.
Stress refers to two different things: Situations that trigger physical and emotional
reactions, and The reactions themselves
Our textbook defines: Stressor – a situation or condition that triggers
physical and emotional reactions Stress response - the reactions to the stressor
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Two systems in your body are responsible for your physical response to stressors:1. Nervous system 2. Endocrine system
Rapid chemical reactions affect almost every part of your body
You will be primed to act quickly and appropriately in time of danger
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Autonomic Nervous System Parasympathetic division
Relaxed
Sympathetic division Arousal Neurotransmitter
Norepinephrine (used bythe sympathetic nerves)
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During stress, the sympathetic nervous system triggers the endocrine system
System of glands, tissues, and cells help control body functions
Releases hormones Helps prepare the body to respond to
stress
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Adrenal glands release key hormones Cortisol Epinephrine (adrenaline) Endorphins (pain relievers)
Fight-or-flight reaction Homeostasis
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Part of our biological heritage Survival mechanism “Absurdly inappropriate” at times in
modern life
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External and internal factors Cognitive mental appraisal
Successful prediction Perception of control Highly individual and strongly related to
emotions Effective responses to stress:
Talking, laughing, exercising, time management Ineffective responses to stress:
Overeating, expressing hostility, using drugs
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Personality Types A, B, and C Resilience
Nonreactive resilience Homeostatic resilience Positive growth resilience
Gender role Cultural background Past experiences
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Symptoms from excess stress are distinct, yet closely interrelated
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Women and stress Balancing multiple roles
Men and stress Compelled to be in charge at all times
American Psychological Association (APA) “Stress in America” survey shows gender stress
differences Physiological differences
Testosterone – males Oxytocin – women
Stress and health According to the APA, 43% of adult Americans suffer
from stress-related health problems13
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Theory developed by Hans Selye Eustress (stress from a pleasant stressor) Distress (stress from an unpleasant
stressor)
Physical responses occur in three stages:1. Alarm
Fight-or-flight reaction
2. Resistance3. Exhaustion
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Long-term negative impact of the stress response on the body
Exposure to stress hormones (cortisol) Depends on many factors: Genetics Life experiences Responses to stressors
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Study of the relationship between stress and disease
Complex network of nerve and chemical connections among the nervous system, endocrine system, and the immune system
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Cardiovascular disease (CVD) Chronic high blood pressure
Atherosclerosis Strokes Cardiomyopathy (“broken heart
syndrome”) Elevated cholesterol Increased inflammation
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Emotional and physical changes Depression Panic attacks Anxiety Eating disorders Post-traumatic stress disorder (PTSD)
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Stress affects the immune system Colds and other infections Asthma and allergy attacks Cancer susceptibility Chronic disease flare-ups
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Digestive problems Headaches/migraines Insomnia and fatigue Injuries Menstrual irregularities Impotence Pregnancy complications
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Major life changes Daily hassles College stressors
Academic Interpersonal Time pressures Financial concerns Worries about
future Job-related
stressors Burnout
Social Real social networks Virtual social
networks Environmental
Natural disasters Acts of violence Industrial accidents Intrusive noises or
smells Internal stressors Dimensions of
diversity
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Social support Communication Exercise Nutrition Sleep
Sleep problems Insomnia Sleep apnea
Identify individual stressors
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Time management Set priorities Schedule tasks for peak efficiency Set realistic goals and write them down Budget enough time Break up long-term goals Visualize achievement of goals Keep track of tasks you put off Do least-favorite tasks first Consolidate tasks Identify quick transitional tasks Delegate responsibility Say “no” when necessary Give yourself breaks Avoid personal “time sinks” Just do it!
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Social support Healthy habits Positive attitude Moments of relaxation
Spirituality provides an ethical path to personal fulfillment
Helps you be more aware of your personal values
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Keep a diary or journal Helpful for those who are shy May negatively effect short-term mood,
but over the long term stress is reduced
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Think and act constructively. Take control. Problem-solve. Modify your expectations. Stay positive. Practice affirmations. Cultivate your sense of humor. Focus on what’s important.
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Progressive relaxation Visualization Meditation Deep breathing Yoga Tai chi (taijiquan) Music Biofeedback
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Identify stressors Journal for two weeks Spot patterns
Design your plan Choose techniques for coping Create a contract
Get help
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