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Ch14 Stress & Health
- 3. What is Stress? • STRESS: a response that occurs from events seen as a challenge • STRESSOR: any event that is seen as a challenge – Distress – Eustress – Acute Stressor – Chronic Stressor – Microstressor
- 4. How do you deal with stress?
- 5. Three Mile Island Accident 5
- 6. Stress & the Body Stress & the Mind Managing Stress Happiness
- 7. GENERAL ADAPTATION SYNDROME: physiological response that follows any stressor 1. Alarm Phase 2. Resistance Phase 3. Exhaustion Phase Hans Selye Canadian Physician (1907-1982) 7 Stress & the Body
- 8. General Adaptation Syndrome 8 Stress & the Body
- 9. “Every stress leaves an indelible scar, and the organism pays for its survival after a stressful situation by becoming a little older.” “It is not stress that kills us, it is our reaction to it.” Stress & the Body Hans Selye
- 10. 10
- 11. Stress & the Body • HPA Axis part of the neuroendocrine system that controls reactions to stress – Catecholamines – Cortisol H P A 11
- 12. • LYMPHOCYTES: white blood cells that produce antibodies to fight infection – B Cells – T Cells – Natural Killer Cells 12 Stress & the Body
- 13. Stress & Heart Health • CORONARY HEART DISEASE: narrowing of the blood vessels caused by plaque buildup 13 Stress & the Body
- 14. • INDIRECT EFFECTS OF STRESS ON HEALTH: – promote riskier behaviors – e.g., smoking, drinking • PSYCHOPHYSIOLOGICAL ILLNESSES: – physiological effects of psychological states – muscle tension, headaches, stomach upset Stress & the Body
- 15. Stress & the Body Stress & the Mind Managing Stress Happiness
- 16. Stress & the Mind Stress Interpretation Lazarus 16
- 17. Stress & the Body Stress & Heart Health • TYPE A BEHAVIOR: – time urgency – general hostility – ambition – competitiveness • TYPE B BEHAVIOR: – easygoing – relaxed
- 18. Stress & the Mind ◼ Locus of Control: your thoughts about the role you play in the events that happen in your life ◼ Internal LOC: you are in charge of your actions ◼ External LOC: you do not have control over the things that happen to you 18
- 19. “Most of the time, I feel that I can change what might happen tomorrow by what I do today” “When good things happen they happen because of hard work” “Do you believe that most problems will solve themselves if you just don’t fool with them?” “When bad things happen they are just going to happen no matter what you try to do to stop them.” 19
- 20. Stress & the Mind This is so like me… I caused it This is permanent This will impact my whole life This is not like me. I had little to do with it. This too will pass. This is only a small part of my life. An Optimist A Pessimist
- 21. LEARNED HELPLESSNESS: hopelessness learned when there is no perceived control over bad events Stress & the Mind
- 22. Stress & the Body Stress & the Mind Managing Stress Happiness
- 23. COPING: efforts to reduce to impact of stressors Managing Stress Problem- Focused • Confront the problem • Plan solutions • Time Management • Assertive Communication Emotion- Focused • Avoidance • Denial • Seek social support • Positive Reappraisal • Downward Comparison
- 24. Managing Stress
- 25. • SOCIAL SUPPORT: – Calmer cardiovascular system – Stronger immune functioning – Decreases symptoms of depression Managing Stress
- 26. Managing Stress • AEROBIC EXERCISE: – Activity that increases heart and lung fitness – Increases the quality and “quantity” of life (~2 years)
- 28. Managing Stress Effects • RELAXATION RESPONSE: stress reduction technique combining elements of relaxation & meditation • How to Trigger a Relaxation Response: – Quiet Environment – Mental Device (mantra) – Passive Attitude – Comfortable Position
- 29. Managing Stress Effects • MINDFULNESS MEDITATION: – attending to current experiences in a nonjudgmental and accepting manner – Focus on internal process (breath)or external object
- 31. Managing Stress Effects • FAITH COMMUNITIES: religious involvement predicts health and longevity.
- 32. Managing Stress Effects Tips for Type A Behavior Pattern: • Identify and minimize triggers • Take breaks • Exercise • Self-care (diet, sleep, etc) • Make relaxation a practice (meditation, yoga) • Cognitive-Behavioral Therapy
- 34. Stress & the Body Stress & the Mind Managing Stress Happiness
- 35. Happiness
- 36. Happiness • RESILIENCE: successful outcomes despite challenging or threatening circumstances • Factors that increase resilience: – Vision: goal-setting, self-efficacy – Composure: emotional regulation and self-awareness – Tenacity: perseverance, hardiness – Reasoning: problem-solving, resourcefulness – Collaboration: social interaction – Health: physiological & psychological – Momentum: sense of direction, openness to experience
- 37. Happiness • SUBJECTIVE WELL-BEING: feelings of happiness and sense of satisfaction with life
- 38. Happiness • SUBJECTIVE WELL-BEING: feelings of happiness and sense of satisfaction with life
- 39. Happiness
- 40. Happiness
- 41. Happiness • ADAPTATION-LEVEL PHENOMENON: we form judgments relative to a neutral level defined by our past experiences • RELATIVE DEPRIVATION: when perceive ourselves as worse off relative to those with whom we compare ourselves • Cultures vary in the traits valued Is there a happiness set-point?
- 42. Happiness PREDICTORS OF HAPPINESS: • Genes: accounts for about 50% of happiness ratings differences • Personal history: emotions balance around level defined by experiences • Culture: Groups vary in the traits valued
- 43. Happiness Factors Linked to Happiness • High Self-Esteem • Optimism & agreeableness • Close friendships or a satisfying marriage • Engaging work & leisure • Meaningful religious faith • Good sleep & exercise habits Factors Not Related to Happiness • Age • Gender • Education level • Parenthood • Physical attractiveness
- 44. Want to be happier? ❑ Know that financial success ≠ enduring happiness ❑ Take control of your time ❑ Act happy ❑ Seek engaging work and leisure ❑ Join the “movement” movement ❑ Give your body the sleep it wants ❑ Give priority to close relationships ❑ Focus beyond self ❑ Count your blessings and record your gratitude ❑ Nurture your spiritual side Happiness