HEALTH chapters 3&4

Stress

is the mental and physical response and adaptation by our bodies to real or perceived change and challenges.

A stressor

is any real or perceived physical, social, or psychological event or stimulus that causes our bodies to react to stress.

Eustress

a positive stress, presents opportunities for personal growth.

Distress

is a negative stress that can have a detrimental effect on health.

Acute stress

is a short-term physiological response to an immediate or perceived

threat.

Chronic stress

is an ongoing state of physiological arousal in response to ongoing or numerous perceived threats.

Traumatic stress

is a physiological and mental response that occurs for a prolonged period of time after a major stressful event in which one may be seriously hurt, killed, or witness horrible things.

What group of people is more stressed

homeostasis

This is a balanced physiological state in which all the body's systems function smoothly

• happens when the bodys stress levels are low

General Adaptation Syndrome (GAS)

The GAS is the body’s method of coping with prolonged stress.

autonomic nervous system

is triggered by the cerbal cortex

autonomic nervous system controlls the

Controls the heart, glandular functions, and breathing

the autonomic nervous system has two branches

the sympathetic nervous system and the parasympathetic nervous system

sympathetic nervous system

energizes the body for fight or flight by signaling release of several stress hormones.

parasympathetic nervous system

functions to slow all the systems stimulated by the stress response

hypothalamus

Functions as the control center of the sympathetic nervous system and determines the reaction to stress.

• It stimulates the adrenal glands to release epinephrine (adrenaline). causes glucose to be released

• It also causes the pituitary gland to release adrenocorticotropic hormone (ACTH), which causes the release of cortisol in order to meet energy demands

• Endorphins are released to relieve pain

resistance phase,

the body tries to return to

homeostasis but can not.

• Because some perceived stressor still exists, the body

does not achieve complete calm or rest—it stays

activated, causing a higher metabolic rate in some organ

tissues.

The Exhaustion Phase

occurs when the physical and

emotional energy used to fight the stressor has been depleted

allostatic load

exhaustive wear and tear on the body

Continual release of cortisol and other hormones can

reduce

immunocompetence, or the ability of the body to

protect you.

Physical Effects of Stress

cardiovascular disease

weight gain

hair loss

diabetes

digestive problems

impaired immunity

Hindrance stressors

demeaning and hostile bosses,

administrative barriers, lack of direction, job insecurity,

lack of control, competition for promotions and raises,

unclear expectation.

challenge stressors

asks of perceived

importance, and working with a team toward common

goals.

What Causes Stress

Psychosocial stressors

– Adjustment to change

– Hassles: Little things that bug you

– Frustration and conflict

– Overload

– Stressful environments

– Bias and discrimination

Self-esteem and self-efficacy

Self-esteem

your sense of self-worth—how you judge yourself in

comparison to others

Self-efficacy

is the belief or confidence in your skills and

performance abilities.

Type A personalities

are hard-driving, competitive, time-driven

perfectionists at increased risk for heart disease. Some, however, thrive in

this supercharged lifestyle.

Type B personalities

are relaxed, noncompetitive, and more tolerant of

others.

Type C personalities

are stoic and tend to deny feelings; they are conforming, lack assertiveness, and may feel helpless or hopeless. This may lead to greater susceptibility to asthma, multiple sclerosis, autoimmune disorders, and cancers

Type D personalities

exhibit excessive negative worry, irritability, and

gloom, and are socially inhibited. They may be eight times more likely to die of heart attack or sudden death.

How to Managing Stress in College

• Practice mental work to reduce stress—mindfulness

• Develop a support network

• Cultivate your spiritual side

• Manage emotional responses

• Take physical action

• Manage your time

• Consider downshifting

How to Improve time management

Do one thing at a time.

– Clean off your desk.

– Prioritize your tasks.

– Find a clean, comfortable place to work, and avoid

interruptions.

– Reward yourself for work completed.

– Work when you are at your best.

– Break overwhelming tasks into small pieces.

– Remember that time is precious.

Relaxation Techniques for Stress

Management

• Yoga

• Qigong

• Tai chi

• Diaphragmatic or Deep breathing

• Meditation

• Visualization

• Progressive muscle relaxation

• Massage therapy

• Biofeedback:

Somnolence

drowsiness, sluggishness, and a lack of mental alertness that can affect daily performance.

What percent of americans do not routinly get 7 hours of sleep a night

35.2 percent

Drowsy driving was responsible for

nearly 100,000

police-reported crashes, 71,000 injuries, and 1500

deaths in the United States in 2015 and nearly $14

billion dollars in losses.

Dose sleep deprevation increase of decrease between the ages of 18-54

increase

Sleep Deprivation: Key Factors

Shift Work

• Long-haul driving

• Drugs and medications

• Pain

• Sleep habits including excessive screen time, smart

phone use, etc.

• Gender and sex: Women experience more challenges

due to hormonal changes. Men experience more sleep

disorders.

Why is sleep imporatant

It restores you both physically and mentally.

Certain reparative chemicals are released.

The brain is cleared of daily minutiae.

Enhances ability to cope with daily challenges.

Learning is synthesized.

Memories are consolidated.

– It conserves body energy.

– Sleep helps you cope with life’s challenges.

circadian rhythm

is the 24-hour cycle that controls when you sleep,

when you wake, and other habitual behaviors.

• It is regulated by melatonin, a hormone that induces drowsiness.

Non-REM sleep

• A state in which you do not have rapid eye movement

• Passes through four different stages

REM sleep

A state in which you do experience rapid eye movement

The Nightly Sleep Cycle

As the number of hours you sleep increases, your brain spends more and more time in REM sleep. Thus, sleeping for too few hours could mean that you’re depriving yourself primarily of essential REM sleep.

is Non-REM Sleep Restorative or Energizing

Restorative

Stage 1

– In this stage, you are drifting off to sleep.

• Stage 2

– This stage has slower brain waves than stage 1, and you

are in a deeper sleep state.

• Stage 3

– Slow delta waves are generated; blood pressure and

heart rate drop.

• Stage 4

– This is the deepest stage of sleep.

is REM Sleep Restorative or Energizing

Energizing

Dreaming takes place during REM sleep.

• Brain wave activity is similar to a wakeful state, but your

muscles are paralyzed.

• Your brain processes the experiences you have had and

consolidates the information learned that da

How many hours of sleep do you need a night

7-8

Sleep debt

is the total number of hours of missed sleep.

Sleep inertia

characterized by cognitive impairment,

grogginess, queasiness, and a disoriented feeling,

can occur after 30 or more minutes of napping.

How many americans suffer from sleep disorders

70 million

Restless legs syndrome (RLS)

a neurological disorder,

is characterized by unpleasant sensations in the legs

when at rest combined with an uncontrollable urge to

move to relieve these feelings.

• Symptoms range from uncomfortable to painful, and the

cause of RLS is unknown.

• Treatment includes medications, decreasing tobacco and

alcohol use, applying heat to legs, and stretching

exercises.

Sleep apnea

is a disorder in which breathing is briefly

and repeatedly interrupted during sleep

Apnea

refers to a breathing pause that lasts at least 10

seconds.

Central sleep apnea

occurs when the brain fails to tell the respiratory system to initiate breathing.

Obstructive sleep apnea

which is more common, occurs when air cannot move in and out of a person's nose or mouth when they try to breathe.

Insomnia

is difficulty falling asleep, frequent arousals

during sleep, or early morning awakening. It is the most

common sleep complaint.

what percent of people suffer from insomnia in american

10-30