Chapter 3 - stress

define Stressor

A situation or event that triggers physical and emotional reactions

define Stress response

The physical and emotional changes associated with stress
or a stressor.

what score for the Table 3.1 Perceived
Stress Scale is bad?

If your total score is above 14, you
should take time to develop effective
stress management techniques.

what two systems at work for physical responses to stress?

• Nervous system (the brain, spinal cord, and nerves)
• Endocrine system (glands, tissues, and cells)

autonomic system

“Automatic system” – not under voluntary control

what are the two divisions of the autonomic system and there functions

• Sympathetic
• Activated in times of arousal: emergency, fear or anger, respond to a crisis
• Uses the neurotransmitter norepinephrine
• Parasympathetic
• Relaxation
• The opposite action of the sympathetic system

function of endocrine system

• Releases hormones into the bloodstream
• Influences metabolism and other body processes
• Prepares the body to respond to the stressor

what do both these systems do together

• Release of chemical messengers:
• Cortisol and epinephrine

what do the chemical messengers trigger?

• Heart and respiration rates accelerate
• Hearing and vision become more acute
• Liver releases extra glucose into the bloodstream
• Perspiration increases to cool skin
• Brain releases endorphins

further functions of these two systems together

• Fight, fright or freeze
• Driven by the neurotransmitter adrenalin (epinephrine)
• Heightened reflexes to deal with the stressor

Stressors can be:
• Positive
• Negative
• Physical
• Psychological

how do you return to homeostasis?

• Parasympathetic system takes over and halts the stress response
• Restoration of homeostasis
• Calms your body and resumes normal functioning
• Extra glucose is reabsorbed

is it true that many stressors do not require a physical respone?

yes its true

E.g., an exam or mess left by a roommate

how do People respond differently to various stressors

• Common response is flight
• Freezing may occur as a result of previous trauma
• Aggression may display fewer freezing reactions

what are some common psychological responses? what is this controlled by?

• Anxiety
• Depression
• Fear

Controlled by the somatic nervous system
• Entirely under our control

what are Effective behavioural responses to psychological responses?

• Laughing
• Exercising
• Meditating
• Time management skills

what are some Ineffective behavioural responses?

• Overeating
• Expressing hostility
• Using tobacco, alcohol or other drugs

what is personality?

Personality is the sum of cognitive, behavioural and emotional tendencies

• Personality traits

what is the widest model to explain personality?

The most widely used model is called the Big Five Model or Five Factor Model

• Consciousness
• Agreeableness
• Neuroticism
• Openness to experience
• Extraversion

what is trait anxiety?

People with higher trait anxiety are more vulnerable to stress than those that score low on this trait

what is Resilience?

• Personality traits associated with social and academic success in at risk populations
• Resilience helps people handle stress more positively
• Academic resilience helps students succeed

you can change some of your basic elements of your
personality true or false?

true

what are some sources of stress (3)

1. Clashing of cultures can be a major source of stress

2. Gender role can limit the response to a stressor and become a source of stress.

3. Past experiences can influence the reaction to a particular stressor

what are strategies to combat stress?

• Building greater social support systems
• Contributing to your family and community in productive manners
• Building life skills such as decision making
• Set high but realistic expectations for yourself
• Avoid the urge to control every situation
• Know your limits
• Trust others

what is GAS

(General Adaptation Syndrome)

First describe by Hans Selye

• Believed to be a universal response to stressors in our lives

• Three stages of the GAS

• 1. Alarm
  2. Adaptation
  3. Exhaustion

Some aspects of the GAS may be outdated

what is eustress

Pleasant stress

what is distress

Unhappy or unpleasant

what is allostatic load

Long term wear and tear of the stress response is called the allostatic load

what does long term stress cause?

causes exposure to stress hormones such as cortisol leading to
some health problems
• Heart disease
• Obesity
• Hypertension

what can Allostatic load lead to?

• Frequent stressors
• Poor adaptation to common stressors
• Imbalances in the stress response systems in the body
• Genetics
• Life experiences
• Behavioural responses to stressors

what is Psychoneuroimmunology?

Study of the interactions between the nervous system and the endocrine system.

• Immune system is remarkably flexible and adaptable
• Chronic stress may have substantial consequences in persons predisposed to or experiencing disease

Cortisol decreases the number of __?

immune cells

Epinephrine promotes the release of ___?

immune cells but decreases their efficiency

what do Neuropeptides do?

successful emotions into biochemical events

what does Acute stress cause?

may cause white blood cells to move into the skin

• Personal trauma may not cause significant immune changes

what can Chronic stress (unemployment accelerate?

may accelerate the rate of inflammatory diseases
• Heart disease
• Type 2 diabetes
• Multiple sclerosis

what 3 things are intertwined

Mood, personality and immune function

what are the affects of Optimism on immunity?

Optimism, successful coping and positive problem-solving may positively impact immunity

short term affects of chronic stress

Short term may be a stiff neck, cold, or stomach ache

what about long term?

• Cardiovascular disease
• Hypertension
• Impaired immune response
• Accelerated aging

what is hypertension

what can hypertension lead to?

Heart rate increases and blood vessels constrict causing an increase in blood pressure.

can lead to atherosclerosis
• Cause of heart attacks and strokes

what is Cardiac myopathy

(Broken Heart Syndrome)

what kind of people are more likely to experience cardiac events

People who tend to react to stressors with anger and hostility

• Controlled by the amygdala

how is stress related to cardiovascular disease

• Stress increases inflammation throughout the body
• Stress increases the level of cholesterol plaquing out in the blood vessels
• Increased levels of homocysteine and C-reactive protein (CRP)

what does increases levels crp cause

Elevated levels of CRP are linked to insulin resistance

what changes can Hormones and other chemicals cause?

cause emotional and physical changes

what can hormones activate?

• Activates the enzyme PKC (protein kinase C)
• Mediators of neurotransmitter in the CNS

what conditions does (protein kinase C) contribute to? (5)

• Depression
• Panic attacks
• Anxiety
• Disordered eating
• Post Traumatic Stress Disorder (PTSD)

how does stress affect the immune system?

A person is more susceptible to common infections:
• Colds
• Flu
• Asthma
• Flare up of chronic disease
• Susceptibility to some cancers

what are other health problems mediated by stress? (8)

• Digestive problems
• Cancer
• Asthma
• Tension headaches
• Insomnia and fatigue
• Injuries – on the job injuries caused by repetitive strain
• Menstrual irregularities, erectile dysfunction, and pregnancy complications
• Loss of interest in enjoyable activity

what are common sources of stress?

1. Any major life change is stressful and requires a certain level of adjustment

2. Daily Hassles

3. Post Secondary Stressors

4. Job-Related Stressors (is a world-wide epidemic)

5. Social Stressors

6. Environmental Stressors

7. Internal Stressors

what two forms can social networks be?

Real or Virtual

A social network may be a source of stress in itself

Increased electronic interactivity may cause? (4)

• Impinge on personal space
• Facilitate cyber-bullying
• Waste time
• Cause stress
• The effect of being “on” all of the time comes at a price
• May become an obsession

what are some characteristics of environmental stressors?

Most are inconveniences that are easy to avoid Others, such as war or violence, may be a significant source of unavoidable
stress.

Examples of environmental stressors include:
• Pandemics
• Natural disasters
• Acts of violence
• Industrial accidents
• Intrusive noise or smells

what is internal stressors?

• Some stressors are within ourselves
• Pressure to reach goals, evaluate progress and performance
• Unrealistic expectations
• Illnesses and exhaustion

You can control and minimize the impact of stress by?

• Shore up your support system
• Improve communication skills
• Be nurturing and kind to others
• Develop healthy exercise, eating and sleeping habits
• Identify and moderate stressors in your life
• Learn mindfulness skills

what is Social Support

• Ability to share fears, frustrations and joys makes life richer
• Overcrowded apartments showed students with strong support system were less distressed
• Young adults with strong parental relationships tended to cope with stressors better
• Married people live longer than single people
• Social support provides a counterbalance in our lives

what are the benefits of kindness?

• Behaving in ways that are supporting and nurturing help reduce the negative impacts of stress
• Comes with a number of health benefits
• Increasing feelings of connection, self-esteem, compassion, positive mood and empathy releases positive brain neurotransmitters - Well being and pleasure

what are the benefits of communication?

• Communicate in a manner that is assertive but respectful
• Some people have difficulty in expressing their needs or saying no to others
• Others express anger openly by being verbally and physically aggressive
• Good communication skills can help form healthy relationship

how does stress affect nutritional needs?

Excess stress may lead to disordered eating or other unhealthy behaviours

how is Cultivating Spiritual Wellness linked to stress and health?

Linked to longer life expectancy, reduced risk of disease and faster recovery
• Associated with more effective coping skills

what are the benefits of enough sleep?

• Improves mood
• Fosters feelings of competence
• Enhances mental functioning
• Supports emotional functioning

what are the 2 stages of sleep?

Sleep occurs in two phases, rapid eye movement (REM) and non rapid eye movement (NREM)

what happens during Four Stages of Sleep (Primarily NREM)

• Blood pressure drops
• Respiration and heart rate slows
• Body temperature declines
• Growth hormone released
• Brain patterns become slow and even

how is sleep associated with stress?

• Sleep patterns control stress hormones
• Stress hormones are low during NREM and increase during REM sleep
• Lack of sleep has the greatest negative impact

what are affects of Sleep deprivation?

mental and physical processes steadily deteriorate - Associated with stress and depression
• Extreme sleep deprivation may lead to hallucinations and other psychotic symptoms

what are some strategies to help combat stress (17)

1. Confiding in Yourself Through Writing

2. Cognitive Techniques

3. Think and Act Constructively

4. Take Control

5. Problem Solve

6. Modify Expectations

7. Stay Positive

8. Cultivate Your Sense of Humour

9. Focus on What is Important

10. Relaxation Techniques & Progressive Relaxation

11. Visualization

12. Meditation

13. Deep Breathing

14. Yoga

15. Tai Ch - self defence - Brings the body into balance and harmony

16. Listening to Music

17. Biofeedback

what are bad strategies to deal with stress?

Tobacco Use

Use of Alcohol and Other Drugs

• Caffeine
• Marijuana
• Opioids

Unhealthy Eating Habits