This document discusses stress, its causes and effects, and ways to cope with and reduce stress. It defines stress as a feeling of tension, worry or threat resulting from demands placed on a person. Sources of stress include life changes, daily hassles, conflicts, and socioeconomic factors. Individual differences like hardiness and resilience impact responses to stress. Chronic stress can negatively impact physical health by suppressing the immune system and increasing risk of heart disease. Coping strategies include problem-focused approaches and emotion-focused approaches like relaxation. Treatment for stress-related disorders may involve psychotherapy and medication. Maintaining a healthy lifestyle and social support system can also help manage stress.

1. Stress and Health Psychology Chapter 12

2. What is Stress? Many Definitions Stress is the anxious or threatening feeling resulting from our appraisal of a situation and our reaction to demands placed upon us. Event that produces tension or worry Response to an event that produces tension or worry

3. Stress A state of psychological tension or strain Adjustment is any attempt to cope with stress Health psychology Studies the relationship between psychological factors and physical health Stressors Events or circumstances that trigger stress

4. Sources of Stress Life changes Social Readjustment Rating Scale (SRRS) Assesses impact of major life changes Everyday Hassles Pressure Occurs when we feel forced to speed up or shift focus of our behavior Frustration Occurs when a person is prevented from reaching a goal

5. Sources of Stress Conflict Simultaneous existence of incompatible demands, opportunities, goals, or needs Approach/approach conflict occurs when there is a conflict between two appealing possibilities Avoidance/avoidance conflict occurs when there is a choice between two undesirable possibilities Approach/avoidance conflict is the result of being simultaneously attracted to and repelled by the same goal

6. Stress and Individual Differences Differences in reaction to stressors may be due to an individual’s appraisal

7. Stress and Individual Differences Hardiness A characteristic of people who can tolerate stress well or even thrive on it Resilience Ability of a person to “bounce back” after a stressful event Self-imposed stress

8. Coping With Stress Direct coping Intentional efforts to change an uncomfortable situation Confrontation Acknowledging stress directly and initiating a solution Compromise Choosing a more realistic goal when an ideal goal cannot be met Withdrawal Avoiding a situation when other options are not practical

9. Coping With Stress Defensive coping Can occur when you cannot identify the source of stress or cannot do anything to change the situation Defense mechanisms (discussed in chapter 11) may be adopted to cope with stress

10. Socioeconomic and Gender Differences in Coping Lower socioeconomic status can lead to a more stressful environment and there may be fewer resources for dealing with stress Women and men seem to be equally affected by stress physiologically There are apparent differences between the genders in the perception of stress Men and women may use different coping strategies

11. The Biology of Stress Fight or flight response Release of adrenaline and norepinephrine into the bloodstream increasing heart rate and other functions to deal with stress General Adaptation Syndrome (GAS) Alarm reaction Resistance Exhaustion

12. Stress and Heart Disease Frequent or chronic stress can cause damage to the heart and blood vessels Type A personality Respond to life events with impatience and hostility Correlated with development of heart disease Type B personality Relaxed and easygoing

13. Stress and the Immune System Psychoneuroimmunology Study of the interaction between stress and the immune, endocrine, and nervous systems Chronic stress can suppress immune function Possible link between stress and cancer

14. Methods of Reducing Stress Calm down Exercise Relaxation training Reach out Social support network Religion Studies have shown an association between religion and lower stress May be related to social support Altruism Giving to others because is gives you pleasure Shown to be a good way to reduce stress

15. Methods of Reducing Stress Learn to cope effectively Proactive coping Anticipate stressful events and take steps to avoid them Positive reappraisal Alter the way you think about a stressful situation Making the best of a tense or stressful event Humor Finding the funny things in a situation

16. Coping With Stress at College Plan ahead Prioritize Exercise Listen to music, watch TV, or go out as a study break Talk to others Meditate or use other relaxation techniques

17. Adopt a Healthy Lifestyle Eat a well-balanced diet Exercise Quit smoking Avoid high risk behaviors

18. Sources of Extreme Stress Unemployment Stages of relief, optimism, doubt, malaise, cynicism Divorce and separation Ambivalence, feelings of failure, sadness, and fear Bereavement

19. Sources of Extreme Stress Catastrophes Shock stage Suggestible stage Recovery stage Combat and other threatening personal attacks Effects can linger Can lead to depression and other disorders

20. Post-Traumatic Stress Disorder Characterized by episodes of anxiety, sleeplessness, and nightmares from a disturbing event in the past Victims may withdraw from social life or job and family responsibilities

21. Traumatic events Traumatic events that may trigger PTSD include: violent personal assaults Sexual assault Physical attack Abuse Stabbing natural disasters Accidents Military combat.

22. Symptoms of PTSD Re-experiencing the event through flashbacks or nightmares Avoiding people, places or thoughts that bring back memories of the trauma Feeling angry & unable to trust people Social withdrawal Numbness Insomnia Lack of concentration

23. How long do symptoms last? The symptoms of PTSD can start after a delay of weeks, or even months. They usually appear within 3 months after the traumatic event. Some people get better within 6 months. Others may have the illness for much longer.

24. Consequences Physiological outcomes Psychological outcomes Self-destructive behaviors

25. Physiological outcomes Neurobiological changes Psychophysiological changes Headache Stomach or digestive problems Dizziness

26. Psychological outcomes Depression Other anxiety disorders (such as phobias, panic, and social anxiety) Splitting off from the present Eating disorders

27. Self-destructive behaviors Low self esteem Alcohol and drug abuse Suicidal attempts Self-injury Risky sexual behaviors leading to unplanned pregnancy or STDs, including HIV

28. Treatment PTSD is treated by a variety of forms of psychotherapy (talk therapy) and pharmacotherapy (medication). There is no single best treatment, but some treatments are quite promising, especially cognitive behavioral therapy (CBT).

29. Treatment A Cognitive Behavioral Therapy (CBT) is a psychotherapy based on modifying beliefs and behaviors, with the aim of influencing disturbed emotions.

30. Cognitive Restructuring Cognitive restructuring aims at replacing dysfunctional thoughts with more realistic & helpful ones. e.g. “ I’ll never be normal again..I am gonna die” “ I’ll get better..It will just take time” Or “I feel scared..But I am safe”

31. Exposure Therapy In exposure therapy your goal is to have less fear about your memories. By talking about your trauma repeatedly with your therapist, you'll learn to get control of your thoughts and feelings about the trauma. You'll learn that you do not have to be afraid of your memories anymore.

32. Medication The use of medication in addition to psychotherapy has been shown to be beneficial in the treatment of PTSD. The most widely used drug treatments for PTSD are the selective serotonin reuptake inhibitors (SSRIs), such as Prozac & Zoloft N.B. Drug trials for PTSD are still at a very early stage

33. The Well-Adjusted Person Psychologists may judge the adjustment value of an action by the following criteria Does the action realistically meet the demands of the situation or just postpone the resolution of the problem? Does the action meet the individual's needs? Is the action compatible with the well-being of others?