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Stress: The Constant Challenge. Chapter Two. What is Stress?. “Stress” is the general physiological and emotional state that accompanies the stress response (Insel and Roth, 2010).
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Stress: The Constant Challenge Chapter Two
What is Stress? “Stress” is the general physiological and emotional state that accompanies the stress response (Insel and Roth, 2010). “Stress” is defined as any applied force or system of forces that tends to strain or deform a body (www.dictionary.com, 2009)
What is a Stressor? A “stressor” is any physical or psychological event or condition that produces stress (Insel and Roth, 2010).
Top 10 Stressors Death of a spouse Divorce Marital separation Jail term Death of a close family member Personal injury or illness Marriage Being fired from your job Marital reconciliation Retirement
Physical Responses to Stressors • Two systems in your body responsible for physical response. • Nervous system • Endocrine system • Rapid chemical reactions affecting almost every part of your body. • Primed to act quickly and appropriately.
Actions of the Nervous system Autonomic Nervous System Parasympathetic division Relaxed Sympathetic division Arousal Neurotransmitter Norepinephrine (used by the sympathetic nerves)
Actions of the Endocrine System • Glands, tissues, and cells that help control the bodily functions. • Hormones • Helps prepare the body to respond to stress
Nervous and Endocrine Systems Working Together • Hypothalamus • Pituitary gland • ACTH (adrenocorticotropic hormone) • Adrenal glands • Cortisol • Epinephrine (adrenaline) • Endorphins (pain reliever) • The Fight-or-Flight reaction • Homeostasis
Emotional and Behavioral Responses to Stressors • External and internal factors • Effective responses to stress: • Talking, laughing, exercise and time management • Ineffective responses to stress: • Overeating, procrastination, frustration
Personality and Stress • Personality • Type A, B and C • Hardiness • Resiliency • Nonreactive resiliency (a person does not react to a stressor) • Homeostatic resiliency (a person may react strongly but returns to baseline) • Positive growth resiliency (a person learns and grows from the stress experience) • Gender role • Cultural background • Past Experiences
General Adaptation Syndrome(G.A.S.) • Eustress vs. Distress • Alarm • Fight or Flight • Resistance • Exhaustion • Allostatic load
Psychoneuroimmunology (PNI) • The study of …. • Complex network of nerve and chemical connections between the nervous system, endocrine system and the immune system.
Links Between Stress and Specific Conditions • Cardiovascular disease • Chronic high blood pressure • Atherosclerosis • Strokes • Cardiomyopathy (“broken heart syndrome”) • Altered functioning of the Immune system • Colds and other infections • Asthma • Cancer • Chronic disease flare-ups
Psychological Problems • Emotional and physical changes • Depression • Panic attacks • Anxiety • Eating disorders • Post-traumatic stress disorder (PTSD)
Other Health Problems • Digestive problems • Headaches/migraines • Insomnia • Injuries • Menstrual irregularities • Impotence • Pregnancy complications
Common Sources of Stress • Major Life Changes • Daily hassles • College Stressors • Academic • Interpersonal • Time-related • Financial • Future • Job-related Stressors • burnout • Social • Real social networks • Virtual social networks • Environmental • Natural disasters • Acts of violence • Industrial accidents • Intrusive noise or smells • Internal stressors • Dimensions of Diversity
Techniques For Managing Stress • Social Support • Communication • Exercise • Nutrition • Sleep • Sleep problems • Insomnia • Sleep apnea
Techniques For Managing Stress • Time management • Set priorities • Schedule tasks • Set realistic goals • Budget time • Break up long term goals • Visualize achievement • Keep track of tasks • Do least-favorite tasks first • Consolidate • Identify quick transitional tasks • Delegate • Say “No” when necessary • Give yourself breaks • Avoid “Time sinks”
Striving for Spiritual Wellness • Social support • Healthy habits • Positive attitudes • Moments of relaxation • Provides an ethical path to personal fulfillment
Confiding in Yourself Through Writing • Keeping a diary or journal • Helpful with those that are shy • May negatively effect short-term mood but over the long term, stress is reduced
Cognitive techniques • Think and act constructively • Take control • Problem-solve • Modify your expectations • Stay positive • Cultivate your sense of humor • Focus on what’s important
Relaxation Techniques • Progressive relaxation • Visualization • Meditation • Deep breathing • Yoga • Tai chi (Taijiuan) • Music • Biofeedback
Counterproductive Coping Strategies • Tobacco • Alcohol • Drugs • Unhealthy eating habits
Chapter 2 Connect Assignment Due Tuesday, January 26th Stress
Stress: The Constant Challenge Chapter Two