Chapter 2

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Commonly, stress refers to two different things: Situations that trigger physical and emotional

reactions Stressors

The reactions themselves Stress response

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Two systems in your body are responsible for the physical response Nervous system Endocrine system

Rapid chemical reactions prime the body to act quickly and appropriately

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Nervous system: brain, spinal cord, nerves Voluntary/involuntary Handles very short-term (acute) stress

Autonomic nervous system Parasympathetic division

Relaxed state Sympathetic division

Stimulated state

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Endocrine system: glands, tissues, and cells that help control body functions Releases hormones Helps prepare the body to respond to stress Handles both acute and chronic stress

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How do the nervous system and endocrine system work together in an emergency? Adrenal glands are activated, releasing cortisol and

epinephrine (adrenaline) They rigger physiological changes (fight-or-flight)

Heart rate and respiration accelerate Hearing and vision become more acute Liver releases extra sugar into the bloodstream Perspiration increases Brain releases endorphins

Homeostasis66

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Responses to stress vary from person to person

Cognitive appraisal of a potential stressor influences how it is viewed Highly individual; related to emotions

Two factors that can reduce the magnitude of the stress response: Successful prediction Perception of control

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Behavioral responses to stress Controlled by the somatic nervous system

Effective responses: talking, laughing, exercise, and improved time management

Ineffective responses: overeating, hostility, procrastination, frustration

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Personality types Type A: overcompetitive, controlling, impatient,

aggressive Type B: relaxed, contemplative Type C: anger suppression, hopelessness, despair Type D: anxious, depressed, irritable

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Hardiness Resilience

Nonreactive resilience Homeostatic resilience Positive growth resilience

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Other factors that influence emotional and behavioral responses to stress Cultural background Gender Experience

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Predictable response pattern to all stressors Eustress: brought on by a pleasant stressor Distress: brought on by an unpleasant stressor

Three stages: Alarm

Shock phase followed by antishock phase Resistance Exhaustion

Allostatic load: long-term wear and tear of the stress response

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The study of the interactions among the nervous, endocrine, and immune system Cortisol Lymphocytes Epinephrine Neuropeptides

Different types of stress affect immunity in different ways Acute stress Chronic stress

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Cardiovascular disease Chronic high blood pressure

Atherosclerosis Heart attacks, strokes Elevated cholesterol, inflammation

Psychological problems Stressors can be anxiety-producing or depressing

Panic attacks Eating disorders Post-traumatic stress disorder (PTSD)

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Altered functioning of the immune system Headaches

Tension headaches Migraine headaches Cluster headaches

Digestive problems Insomnia Injuries Menstrual irregularities, impotence, pregnancy

complications1818

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Major life changes Daily hassles College stressors

Academic Interpersonal Time pressures Financial concerns Future worries

Job-related stressors Burnout

Social stressors Real social networks Virtual social

networks Environmental

stressors Internal stressors

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Ways to control stress: Shore up your support

system Volunteer Improve communication

skills Develop healthy exercise,

eating, and sleeping habits Learn to identify and

moderate individual stressors

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Sleep is important for controlling stress Adults need 7 to 9 hours every night

How sleep works: Rapid eye movement (REM) sleep Non-rapid eye movement (NREM) sleep

Sleep and stress Sleep deprivation

Sleep problems Insomnia Sleep apnea

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Set priorities Schedule tasks for peak efficiency Set realistic goals and write them down Budget enough time Break up long-term goals Visualize achievement Keep track of tasks you put off

CONTINUED…

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Do least-favorite tasks first Consolidate tasks Identify quick transitional tasks Delegate responsibility Say no when necessary Give yourself a break Avoid “time sinks” Just do it!

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Striving for spiritual wellness: Spiritual wellness is associated with greater coping

skills/higher levels of overall wellness Promotes:

Social support Healthy habits Positive attitude Moments of relaxation

Confiding in yourself through writing: Keep a diary

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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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Use techniques to trigger the relaxation response (opposite of fight-or-flight reaction) Progressive relaxation Visualization Meditation Mindfulness Yoga Tai chi Qigong Biofeedback

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Tobacco use Use of alcohol and other drugs, including:

Caffeine Marijuana Opioids

Unhealthy eating habits

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Identifying stressors Journal for a week or two Spot patterns

Designing your plan Techniques for coping Contract

Getting help

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