HS - Chapter 12 (Stress Assessment and Management Techniques)

what our emotions affect  

susceptibility to disease and our immunity 

what the immune system comprises

lymphocytes and antibodies

lymphocytes

cells that fight against disease and infection

cells of the immune system

are equipped to respond to chemical signals from the central nervous system

surface of the lymphocytes

contains receptors for a variety of central nervous system chemical messengers

affects of stress 

causes the body to release several powerful neurohormones that bind with the receptors on the lymphocytes and suppresses immune function 

neuropeptide Y

• impairs immune system cells that fight infection

• causes excessive eating when under stress

Dr. Hans Selye

father of stress 

how Dr. Hans Selye defined stress

the nonspecific response of the human organism to any demand that is placed upon it

stressor

any event that disrupts the body’s normal internal state, regardless of the nature of the event

causes of stressor

• physical events

• accidents/illness

• emotional events

• anxiety from work and school

stress response

instinctive set of psychological physiological changes the body goes through to prepare a person to cope with a stressor

distress

leads to a decrease in health and performance

eustress 

leads to higher health and performance 

how does stress become helpful vs. harmful

based on the way people react to it

homeostasis

the body continuously strives to maintain a constant internal environment or a physiological balance

when homeostasis is disrupted

when a stressor is recognized, triggering a reaction in the general adaptation syndrome

GAS stages

1. alarm reaction

2. resistance

3. exhaustion and recovery

resistance 

if the stressor continues, the body uses limited reserves as it strives to maintain homeostasis 

• body copes effectively and meets the challenge until the stress can be overcame 

exhaustion and recovery

• body functions in a diminished capacity because reserves have been exhausted

• if following “adequate” recovery period, the body recovers and returns to homeostasis

• if chronic stress persists during the exhaustion, immune function is compromised, which can damage body systems

allostatic load

cumulative long-term wear and tear on the body that results from chromic stress exposure

explanatory style

the habitual manner in which people explain the things that happen to them - a way of thinking and communicating when there are no clear-cut right or wrong anwsers

pessimistic explanatory style 

interpret events negatively

• healing time is delayed and illness can worsen 

• blood flow patterns change - increased risk of heart disease 

• immune system suppressed - fewer lymphocytes  

optimistic explanatory style

interpret events in positive light

• Found to improve immunity

• Emotions of love, acceptance, and forgiveness have been associated with physical healing.

positive self esteem

a good feeling of capability, relationships, and a place in the world

• related to effective immunity and healing capacities

negative self-esteem 

• worsen chronic pain 

• lengthens illness  

fighting spirits

• healthy expression of negative and positive emotions

• plays role in recovery from disease

• makes person take charge

• associated with spontaneous remission from incurable disease

• enjoy better life and live longer

type A behavior characteristics

• hard driving, overambitious, aggressive, hostile at times, agry, and overly competitive

• self-motivated, multitaskers, excessively achievement-oriented, time urgent

type B 

• calm, casual, relaxed, and easygoing 

• not pressured or hurried; seldom set deadlines 

type C

• commitment, confidence, and control are substituted for hostility and other excesses

• work is enjoyed

• good physical condition id maintain to be able to meet mental and physical demands of work

• lower risk for disease

steps you can take to prevent vulnerability to stress

1. improve the behaviors that make you more vulnerable to stress

2. start by modifying the behaviors that are easiest to change before undertaking some of the most difficult ones

sleep

natural state of rest vital to good health and wellness

• anabolic process that allows the body to restore and heal itself

lack of sleep

• weakens the immune system 

• impairs mental function 

• has a negative impact on physical, social, academic, and job performance 

cumulative long-term consequences of lack of sleep

• increased risk for cardio vascular disease

• obesity

• diabetes

• psychological disorders

• sleep disorders

• difficulties staying awake

• difficulty with sleep schedule

• sleep-disruptive behaviors (like sleep walking)

most sleep deprived people

college student

average amount a college student sleeps

6.5 hours

percentage of students that report sleep difficulties

30%

sleep cycle 

involved REM and NREM 

• repeats every 80-100 minutes 

REM

rapid eye movement

NREM

non-rapid eye movement

NREM stage 1

• lightest sleep, shortest duration

• easy to wake

NREM stage 2

• 50% of total sleep 

• body cools, heart rate slow 

• spindles and K complexes appear 

NREM stage 3

• deepest sleep

• physical recovery, growth hormone release

• hard to wake, feel groggy if woken

REM 

• dreaming stage, brain active 

• emotional stability, learning, memory

• body paralyzed

sleep spindles

brief bursts of fast, rhythmic brain activity that may aid in memory consolidation

k-complexes

large, high amplitude waves that can be triggered by external stimuli, helping the brain to ignore minor disturbances

catching up on sleep

• disrupts circadian rhythm

• sleep debt

• many negative health effects

five steps to time management 

• keep a 4-7 day log 

• set long-range and short-range goals 

• identify immediate goals and prioritize them for today and this week 

• use daily planner 

• conduct nighty audits 

tips for better time management 

1. Delegate

2. Say “no”

3. Avoid boredom

4. Plan ahead for disruptions

5. Get it done

6. Eliminate distractions

7. Set aside “overtimes”

8. Plan time for you

9. Reward yourself

technostress 

tech-related stress that refers to stress caused by inability to adapt or cope with technology in a healthy way 

tips to manage technostress

• turn it off

• slow down reaction time

• remove digital distractions

• avoid urge to multitask

• take time to fully unplug

common symptoms of stress

• many people do not want to believe they are under too much stress

• some individuals fail to see the typical signs of distress

how to identify and change stressors within your control 

• Keep a log to uncover the cause

• Work toward a solution after identifying it, such as initiating steps to change behavior

endorphins

act as painkillers but also seem to induce the soothing, calming effect often associated with aerobic exercise

Physical exercise provides a psychological boost because it

(1) Lessens feelings of anxiety, depression, frustration, aggression, anger, and hostility.

(2) Alleviates insomnia.

(3) Provides an opportunity to meet social needs and develop new friendships.

(4) Allows the person to share common interests and problems.

(5) Develops discipline.

(6) Provides the opportunity to do something enjoyable and constructive that will lead to better health and total well-being.

yoga 

• combo of postures 

• dispels stress 

• controls heart rate 

• helps with physical wellness 

• raises self esteem 

biofeedback

i. Using electronic instruments, a person wills to change physiologic responses to a stressor using a 3-stage feedback loop.

ii. Requires equipment and trained personnel.

iii. Used to treat essential hypertension, asthma, heart rhythm and rate disturbances, cardiac neurosis, eczematous dermatitis, fecal incontinence, insomnia, and stuttering.

tai chi

• “meditation in motion”

• promotes tranquility and reflection through postures that combine strength with dance

progressive muscle relaxation 

• progressively contracting and relaxing muscle groups throughout the body 

• quiet, warm, ventilated room 

• 20 minutes - pay attention to body 

• counteracts muscle tension 

breathing techniques for relaxation

• “breathing away” the tension

• deep breathing and ventilation

visual imagery

• mental visualization of relaxing images

• closed eyes, comfortable environment

• increases immune function and positive emotion

autogenic training 

• concentrating on feelings of heaviness and warmth in extremities 

• 6 stages 

• more difficult 

6 stages of autogenic training

• heaviness, warmth, heart, respiration, abdomen, and forehead

meditation 

• using a simple phrase to clear mind 

• quick to learn 

• group setting 

• focus on breathing 

• decrease blood pressure, stress, anger etc. 

mindfulness meditation

A mental state of heightened awareness of the present moment.

3 basic tenets to mindfulness meditation

observe, accept, let go