Chapter 10 Stress Managment and Sleep

Stressor

any physical or psychological event or condition that produces physical and emotional reactions

Stress response

the physical and emotional reactions to a stressor

Stress

the general physical and emotional state that accompanies the stress response

Endorphins

brain secretions that have pain-inhibiting effects

Fight-or-flight reaction

a defense reaction that prepares a person for conflict or escape by triggering hormonal, cardiovascular, metabolic, and other changes

What personality type helps with stress

Hardiness, a form of optimism, resilience, holding on to a belief that life is meaningful

Who get sick when their need for power is blocked

stressed power motivation

who report the fewest illnesses

unstressed affiliation motivation

How do Genders affect how people experience stresss

Women report a higher level of stress than men. This could be because of the unequal gendered division of labor

How does Cultural Background respond to stress

A Clash of cultures can be a source of stress.
Stress reactions are influenced by upbringing and culture.

How does Experience respond to stress

Past experiences dramatically influence the evaluation of a potential stressor.
Effective behavioral responses can overcome the effects of negative past experiences.

What are some Physical symptoms of stress

Dry Mouth, Excessive perspiration, Frequent Illnesses, headaches, Pounding of heart

What are some Emotional symptoms of stress

Anxiety, Depression, edginess, Fatigue, Hyper vigilance

What are some behavioral symptoms of stress

Crying, disrupted eating habits, disrupted sleeping habits, Social isolation, Problems Communicating

General Adaptation Syndrome (GAS)

a three-stage physiological response. Alarm, Resistance, Exhaustion

Alarm

Includes the sequence of events in the fight-or-flight reaction
Body more susceptible to disease or injury because it is geared up to deal with a crisis

Resistance

New level of homeostasis in which body is more resistant to disease and injury than normal

Exhaustion

Life-threatening type of physiological exhaustion caused by persistent stressors or a succession of stressors

Allostatic load

the long-term negative impact of the stress response on the body.
Long-term wear and tear of frequent activation of the stress response of an individual.

What is linked to long term Allostatic load

heart disease, hypertension, obesity

increase levels of stress hormones are linked to

decrease in the the number of functioning immune cells

Cardiovascular disease During Stress

Heart rate increases, blood vessels constrict, blood pressure arises

Daily hassles

Can be a big source of stress. They can contribute to a general decrease in overall wellness.

College Stressors

Academic stress, Interpersonal stress, Time pressures, Financial concerns, Worries about the future.

Job related stressors

salary, job security, and interaction with others

What was the second highest reported source of stress

Work

What happens to stress when people shape how their job satisfaction rises?
What happens when they don't reach job satisfaction?

Their stress levels drop. It they not they this could lead to Burn out

Real Social Networks

College is a time of change in interpersonal relationships
Stress meeting people from other groups and deciding which groups to connect with
Additional burden if English is not a person's first language

What can also stress a person out

Relationships

Virtual Social Networks

Technology can connect people and make tasks easier, but it can also cause stress.
Being electronically connected all the time can impinge on personal space, waste time, and cause distractions.

Examples of External or environmental Stressors

noisy atmosphere, unpleasant odors, pollen, violence, natural disasters

Examples of Internal or environmental Stressors

pressures we place on ourselves and ourphysicall and emotional health

How To Manage Stress

Exercise, a balanced diet, social support, handling conflict correctly, striving for spiritual wellness, Time management, Cognitive Techniques (Affirmations), Relaxation and body awareness

tips for strengthening social ties

foster friendships, keep your family ties strong, get involved with a group

How to handle a conflict constructively

Clarify the issue.
Find out what each person wants.
Determine how you both can get what you want.
Decide how to negotiate.
Solidify the agreements.
Review and renegotiate.

Progressive relaxation

involves tensing and relaxing muscles one by one

Mindfulness

the intentional cultivation of attention in a way that is non-judging and non-striving

Counterproductive strategies for coping with stress

Alcohol, tobacco, other drugs, binge eating

get help?

Listening to your body, peer counseling and support groups, Professional help

How to know if it is more then stress?

-Emotional problems begin to interfere seriously with school or work performance or with relationships.
-Suicide is seriously considered or attempted.
-Hallucinations, delusions, incoherent speech, or loss of memory occur.
-Alcohol or drugs are used to the extent that they impair normal functioning.

Depression

a mood disorder characterized by loss of interest, sadness, hopelessness, loss of appetite, disturbed sleep, and other physical symptoms

Adequate sleep positives

•Improves mood
•Fosters feelings of competence and self-worth
•Enhances mental functioning
•Supports emotional functioning

Non-rapid eye movement (NREM) sleep

includes four stages of successively deeper sleep.

Rapid eye movement (REM) sleep

the last stage, during which dreams occur.

One sequence of the two sleep phases last

90 minutes

Sleep disorders

70 million Americans deal from chronic sleep disorders such as Chronic Insomnia, Restless Leg Syndrome, Sleep apnea