Stress and Coping

List the tree responses

• Fight or flight – survival mechanism – react quickly

• Rapid recognition of potentially harmful stimuli to mobilize the defence responses

• An array of neural and endocrine systems that mobilise physiological and psychological resources allowing response to the present challenge to homeostasis and overall well being

What does the release of hormones, epinephrine and glucocorticoids do in response to stressful situations

• Mobilize energy resources

• Increase blood pressure

• Turn off everything that's not essential to surviving right now - digestion, growth, reproduction

• Think more clearly

• Learning and memory are enhanced

• Sensory thresholds sharpened

How do modern stressors differ from ancient survival instincts

• Many modern life stressors are not life threatening

• Many modern life stressors are social

• Many modern life stressors are psychological

• We neither fight nor flee

How can the overexposure to cortisol and other stress hormones disrupt your body’s processes

• Digestive problems

• Headaches

• Heart disease

• Sleep problems

• Weight gain

• Immune system impairment

• Accelerated chromosomal DNA aging (telomeres)

• Memory and concentration impairment

• Anxiety, depression, and other mental health issues

What is primary appraisal

• evaluation of whether a stressor is perceived as a threat or a challenge

• Irrelevant: no implications for the individual's well-being

• Benign-Positive: positive or beneficial

• Stressful:

  • Threat - potential for future harm or loss

  • Challenge - opportunity for growth, mastery, or gain

  • harm/loss - damage has already occurred

What is secondary appraisal

• evaluation if necessary skills and resources for dealing with the stressor

• Personal Skills and Abilities: have the necessary skills and knowledge to manage the stressor.

• Social Support: have access to support from friends, family, or colleagues.

• Coping Strategies: available strategies or actions that can be taken to deal with the stressor

What are some stress management programs

• Teach coping skills that increase perceived control (secondary appraisal).

• Provide education on reframing stressors (changing negative threats into challenges)

What ares some Therapeutic Techniques for stress

• Help people identify and modify distorted appraisals (e.g., catastrophizing, negative self-talk).

• Encourage realistic assessments of resources and problem-solving strategies.

Implications of understanding appraisal

• Building Resilience

• Role of Mindfulness & Acceptance

List some sources of stress

• frustration

• conflict

• change

• pressure

How do emotions serve as a response to stress

• Alarm signal - negative emotions = warning system

  E.g. fear can mobilise physical and mental resources to confront threats

What are some physiological symptoms of stress

• increased heart rate and blood pressure

• rapid breathing

• release of stress hormones

• reduced digestion

How does the physiological system serve as a response to stress

• alarm system - initial shock and fight or flight activation w/ sharp rise in stress hormones

• resistance stage - continued release of stress hormones if the stressor persists = ‘new normal’

• exhaustion stage - If the stressor remains unresolved for too long, the body’s coping reserves become depleted = higher vulnerability due to illness and fatigue

List some behavioral adaptive coping mechanisms

• Problem-Focused Coping - Directly addresses the source of stress

• Emotion-Focused Coping - Manages emotional distress when the stressor is out of one’s control

• Seeking Social Support - Asking for help or emotional support can buffer stress and provide resources or new perspectives

• Short-Term Use of Defensive Coping - Momentary denial

Behavioral MALadaptive coping mechanisms

• Blaming Oneself & Learned Helplessness

• Lashing Out

• Indulging

• Defensive Coping