Stress and Its Management

Stress Definitions Stress —a complex series of reactions, both psychological and physical, in response to demanding or threatening situations Stressors —events that produce physical and psychological demands on a person

Stress —a complex series of reactions, both psychological and physical, in response to demanding or threatening situations

Stressors —events that produce physical and psychological demands on a person

Stress Definitions (continued) Distress —events or situations that produce negative or unwanted outcomes and are difficult to control Eustress —events or situations that create demands on a person that result in positive outcomes (e.g., becoming a new parent, accepting a desired job) Eustress can still have negative effects on the body and mind because it requires physical and psychological adjustments.

Distress —events or situations that produce negative or unwanted outcomes and are difficult to control

Eustress —events or situations that create demands on a person that result in positive outcomes (e.g., becoming a new parent, accepting a desired job)

Eustress can still have negative effects on the body and mind because it requires physical and psychological adjustments.

Response to Stress Each person appraises a situation according to previous experiences and personality. Some situations can have positive, neutral, or negative outcomes for different people.

Each person appraises a situation according to previous experiences and personality.

Some situations can have positive, neutral, or negative outcomes for different people.

Physiological Stressors Exercise Illness Injury Exposure to pollutants Exposure to extreme temperatures

Exercise

Illness

Injury

Exposure to pollutants

Exposure to extreme temperatures

Psychological Stressors Extreme emotions Difficult social situations Troublesome thoughts and relationships

Extreme emotions

Difficult social situations

Troublesome thoughts and relationships

Physical Responses to Stress Release of stress hormones Cortisol, epinephrine, and norepinephrine Release of endorphins Physical adaptations Increased heart and breathing rates, blood pressure, sweating, blood clotting ability, and size of pupils Decreased GI tract movements and saliva production

Release of stress hormones

Cortisol, epinephrine, and norepinephrine

Release of endorphins

Physical adaptations

Increased heart and breathing rates, blood pressure, sweating, blood clotting ability, and size of pupils

Decreased GI tract movements and saliva production

General Adaptation Syndrome Three-stage response to stress Alarm — adrenal glands release stress hormones Resistance — body maintains protective reactions and recovers normal status Exhaustion — occurs when stress persists; the body’s defense mechanisms weaken, leaving individuals more susceptible to infections

Three-stage response to stress

Alarm — adrenal glands release stress hormones

Resistance — body maintains protective reactions and recovers normal status

Exhaustion — occurs when stress persists; the body’s defense mechanisms weaken, leaving individuals more susceptible to infections

Psychological Responses Typically, stressed out people feel: Depressed and anxious Frustrated Irritable and angry The “stressed out” person may: Eat too much food Abuse substances Have difficulty focusing attention, making decisions, and sleeping

Typically, stressed out people feel:

Depressed and anxious

Frustrated

Irritable and angry

The “stressed out” person may:

Eat too much food

Abuse substances

Have difficulty focusing attention, making decisions, and sleeping

Psychoneuroimmunology A field of medical research that studies the relationships between the nervous and immune systems. Stress changes the normal balance and functioning of the immune system. Certain chronic health conditions are linked to stress and may worsen or recur during periods of increased stress (e.g., ulcers, headaches).

A field of medical research that studies the relationships between the nervous and immune systems.

Stress changes the normal balance and functioning of the immune system.

Certain chronic health conditions are linked to stress and may worsen or recur during periods of increased stress (e.g., ulcers, headaches).

Personality, Disease, and Stress People who only see negative aspects of stressor may be more vulnerable to stress than those who make more positive appraisals of the situation. People who are less vulnerable to stress have personalities that act as buffers. - These individuals generally have more positive outlooks on life.

People who only see negative aspects of stressor may be more vulnerable to stress than those who make more positive appraisals of the situation.

People who are less vulnerable to stress have personalities that act as buffers.

- These individuals generally have

more positive outlooks on life.

Personality, Disease, and Stress (continued) People who harbor feelings of anger, hostility, resentment, suspicion, and mistrust have a higher risk of cardiovascular disease than people who do not have these feelings. “Type A” persons are not necessarily at risk. Chronic stress increases the risk of cardiovascular disease, particularly stroke.

People who harbor feelings of anger, hostility, resentment, suspicion, and mistrust have a higher risk of cardiovascular disease than people who do not have these feelings.

“Type A” persons are not necessarily at risk.

Chronic stress increases the risk of cardiovascular disease, particularly stroke.

Personality, Disease, and Stress (continued) Stress responses can reduce effectiveness of immune system. Most scientific studies, however, do not show association between personality and cancer onset. Cancer patients with optimistic outlooks and fighting spirits tend to survive longer than cancer patients without these characteristics.

Stress responses can reduce effectiveness of immune system.

Most scientific studies, however, do not show association between personality and cancer onset.

Cancer patients with optimistic outlooks and fighting spirits tend to survive longer than cancer patients without these characteristics.

Coping Strategies Coping strategies are behavioral responses and thought processes that people use to deal actively with sources of stress. Problem-focused (e.g., planning, confronting, problem solving, time management , journal writing) Emotion-focused (e.g., use of defense mechanisms, humor) Social support (e.g., seeking assistance from friends, relative, support groups, spiritual help, pets)

Coping strategies are behavioral responses and thought processes that people use to deal actively with sources of stress.

Problem-focused (e.g., planning, confronting, problem solving, time management , journal writing)

Emotion-focused (e.g., use of defense mechanisms, humor)

Social support (e.g., seeking assistance from friends, relative, support groups, spiritual help, pets)

Relaxation Techniques Deep breathing Progressive muscle relaxation Meditation Imagery Self-talk Physical exercise Tai chi Yoga

Deep breathing

Progressive muscle relaxation

Meditation

Imagery

Self-talk

Physical exercise

Tai chi

Yoga

Across the Life Span Common childhood stressors Divorce of parents Death or separation of close family member Move to new neighborhood Serious illness of close family member Common adolescent stressors Physical and social changes Common stressors of the elderly Financial situation Social isolation Death of spouse or friends

Common childhood stressors

Divorce of parents

Death or separation of close family member

Move to new neighborhood

Serious illness of close family member

Common adolescent stressors

Physical and social changes

Common stressors of the elderly

Financial situation

Social isolation

Death of spouse or friends