Stress & Health

Stress

Physical & psychological response to events that are perceived as threatening or challenge a person’s normal functioning (homeostasis)

Stressor

Any physical or psychological challenge that threatens homeostasis and creates stress

Physical Stressors

Injury, noise, overcrowding, excess heat or cold, etc…

Psychological Stressors

Interpersonal conflict, isolation, traumatic events, time-pressure, peer pressure, high standards of achievement, etc…

Physical

Activation of the sympathetic nervous system (fight or flight), adrenal gland stimulated and releases epinephrine (adrenaline), and the hormone cortisol. These in turn increase blood sugar, heart rate, breathing rate, pupils dilate, & muscles tense

Emotional

Anxiety, anger, fear, panic, frustration, nervousness, sadness, apathy, powerlessness

Behavioral

(Action taken in response to stress) nervous habits, increased smoking or drinking, drug abuse, fatigue, overeating, teeth grinding, aggression, etc…

Cognitive

Difficulty concentrating, unclear thinking, poor decision making, distrust, poor memory

Types of Stressors

• Everyday hassles (Lazarus) – minor everyday occurrences that can be distressing like traffic, time demands at home or work, hot weather, tons of homework

• Poverty and low economic status

• Discrimination & prejudice towards you

• Life Changes – moving, starting at a new school, getting married or divorced, graduation, retirement, death of a loved one

• Catastrophes – large-scale events like a tornado, flood, war zone, earthquake…

Types of Stressors: Psychological Conflict (Lewin)

This is when a choice is required between actions that are perceived as incompatible. Lewin said we are motivated to approach desirable or pleasant outcomes and avoid undesirable or unpleasant outcomes

Types of Conflict: Approach - Approach (Win - Win)

This is when a person must choose between one of two attractive goals. Ex. You can either go to a ball game or to a concert, but you cannot do both (low stress)

Types of Conflict: Avoidance - Avoidance

This is when a person must choose between two unattractive options, or the “lesser of two evils”. Ex. You need to make a choice between cleaning your room or studying for an exam (high stress)

Types of Conflict: Approach - Avoidance

This is when a person must choose a single goal that has both attractive and unattractive features. Ex. You want to purchase a new type of phone that has all the things you want on it but it costs more than you really can afford (highest stress)

Types of Conflict: Double Approach - Avoidance

This is when a person must choose between two alternatives, both of which have positive and negative features, Ex. Choosing between two colleges that both have good and bad sides to them (middle stress)

Hans Selye’s General Adaptation System (GAS)

Three phase response to stress

Phase 01 - Alarm Reaction

Turns on sympathetic nervous system - high emotional reaction

Phase 02 - Resistance

Outpouring of additional hormones from adrenal gland - you cope and fight the challenge facing you while your body is on high alert

Phase 03 - Exhaustion

Deplete body's energy / wear and tear / physical collapse

Effects of Chronic Stress

Chronic Stress: prolonged activation of stress response

1. Can create PSYCHOPHYSIOLOGICAL ILLNESS –physical illness brought on by stress that might include: headaches, high blood pressure, rashes, insomnia, ulcers, diarrhea, allergies, etc…

2. Can lead to depression, anxiety, SHRINKING OF THE HIPPOCAMPUS (brain structure needed for long term memory)

3. Makes the IMMUNE SYSTEM less efficient so white blood cells or leukocytes don't fight bacteria & viruses. (ADER & Cohen) discovered that classical conditioning could cause a rat’s immune system to shut down to the taste of sugared water

4. Can lead to high blood pressure and HEART DISEASE (major cause of death in the US)

5. Can aggravate an existing disease or interfere with recovery (headaches, asthma, wound repair, cancer growth, progression from HIV to AIDS)

Stress and Heart Disease

Friedman & Rosenman found that…

• TYPE A personalities were more likely to have heart attacks than TYPE B Personalities

  • Type A: hard driving, aggressive/hostile, impatient, easily angered, competitive, urgency, quantity is more important than quality

  • Type B: laid back, easy going, calm, relaxed, quality more important than speed and quantity

Kobasa (“Hardiness”)

If we perceive stressors as a challenge that we wish to overcome, then stress can have a positive effect on us. It will help us thrive and excel and build self-esteem giving us a sense of purpose and lead to growth

Stress Reducers: Control

If a person has or just believes that he has control over the stressors in his life then he is more likely to avoid the negative physical effects of stress. (internal locus of control)

Stress Reducers: Social Support Group

Family, church, friends, colleagues, etc…

Stress Reducers: Optimistic Style of Life

Views events in a positive manner with desirable expectations for the future

Stress Reducers: Changing our Cognitive Outlook

Change the way we think about stressors – reframe the problem as a challenge rather than a threat

Stress Reducers: Biofeedback

Using feedback about your biological state (blood pressure) in order to control it

• Ex. Wearing an electronic device that tells you your blood pressure while you practice relaxed breathing

Stress Reducers: Relaxation Therapies

Meditation, yoga, etc…

Stress Reducers: Coping Methods

• Problem - Focused Coping – Alleviating stress in a direct manner – changing the stressor or the way you interact with the stressor

• Emotion - Focused Coping – Alleviating stress by avoiding or ignoring a stressor and attending to emotional needs related to one’s stress reaction

Positive Psychology

Positive psychology is a branch of psychology that focuses on:

1. Strengths rather than weaknesses

2. Building the good in life instead of repairing the bad

3. Nurturing what is best within ourselves

Key Concepts in Positive Psychology

1. Well-being: More than just happiness, it includes engagement, relationships, meaning, and accomplishment

2. Character Strengths: Positive traits that reflect our personal identity, produce good outcomes, and contribute to the collective good

3. Flow: A state of complete absorption in an activity, leading to increased performance and fulfillment

4. Gratitude: The quality of being thankful and the willingness to show appreciation

5. Resilience: The ability to bounce back from adversity and grow from challenges

Positive Subject Experiences

1. Happiness: A state of well-being characterized by positive emotions

2. Life Satisfaction: An overall assessment of feelings and attitudes about one's life at a particular point in time

3. Optimism: A tendency to expect the best possible outcome or to emphasize the most positive aspects of a situation

4. Posttraumatic Growth: Positive psychological change experienced as a result of struggling with highly challenging life circumstances

Applying Positive Psychology to Stress Management

1. Reframing: Changing perspective on stressful situations to find opportunities for growth

2. Cultivating Gratitude: Regularly practicing gratitude can increase well-being and resilience

3. Building Resilience: Developing mental toughness through positive self-talk and problem-solving skills

4. Engaging in Flow Activities: Participating in activities that fully absorb your attention can reduce stress and increase happiness

Character Strengths and Positive Experiences

Character strengths are positive traits that reflect our personal identity, produce good outcomes, and contribute to the collective good. Psychologists have identified 24 character strengths that fall under six broad virtues:

1. Wisdom

2. Courage

3. Humanity

4. Justice

5. Temperance

6. Transcendence

The Connection Between Character Strengths and Well-being

Research has shown that people who regularly use their signature strengths (their top character strengths) experience:

• Higher levels of happiness

• Increased life satisfaction

• Greater sense of meaning in life

• Improved relationships

• Better work performance

Applying Character Strengths in Daily Life

To increase positive experiences and well-being:

1. Identify your top character strengths

2. Find new ways to use these strengths dail

3. Apply your strengths to overcome challenges

4. Use your strengths to help others