psych chapter 15 stress, coping, and health

what are the 3 ways to conceptualize stress?

• stress as a stimulus → external events (stressors)

  • placed on an individual (ex: exams, job loss)

• stress as a response → internal reactions (cognitive, physiological, behavioural)

  • 3 components:

    • cognitive: worry, rumination

    • physiological: increased heart rate, tension

    • behavioural: avoidance, irritability

• stress as a transaction → interaction between demands and coping resources

  • occurs when perceived demands exceed coping resources

why is the transactional model important?

• most widely accepted

• explains individual differences in stress responses

• includes appraisal + coping

what are stressors?

• physical or psychological stimuli that threaten well-being and require adaptation

• 3 types:

  • microstressors: daily hassles

  • major events: death, illness

  • catastrophic events: war, disasters

• what makes stressors more harmful:

  • severe

  • sudden

  • unpredictable

  • uncontrollable

  • chronic

what is the SRRS?

Social Readjustment Rating Scale → measures stress from life changes

what is the modern view of life events and stress?

• negative events → predict poor health

• positive events → may buffer stress

what are the four types of appraisal?

• primary: initial assessment of the event to determine the significance to an individual’s well-being

• secondary: evaluates coping options and resources to manage the situation

• consequences: how people react to stress

• meaning: what does it say about me?

what are cognitive distortions in stress?

• overestimating threat

• underestimating coping ability

• catastrophizing outcomes

what is General Adaptation Syndrome (GAS)?

• a 3-stage physiological stress response to prolonged stress, describing how the body adapts overtime

  • alarm stage:

    • immediate fight-or-flight response

    • activation of the sympathetic nervous system (SNS) and HPA axis (neuroendocrine system for managing stress)

    • increased heart rate, blood pressure, and release of stress hormones

  • resistance stage:

    • body remains physiologically aroused but attempts to adapt to the stressor

    • stress hormones remain elevated

    • coping resources are gradually depleted

  • exhaustion stage:

    • depletion of physical and psychological resources

    • increased vulnerability to illness, burnout, and possible collapse or death

what is cortisol and its effects?

• stress hormone

• increased blood sugar

• suppresses immune system

• chronic levels → anxiety, depression

what are vulnerability factors?

• poor coping

• isolation

• pessimism

• anxiety

what are protective factors?

• social support

• optimism

• hardiness

• coping self-efficacy

what is social support?

• perceived availability of emotional and practical help

• buffers stress by:

  • improve immune function

  • reduces loneliness

  • enhances control and positive emotion

what did the TSST (Trier Social Stress Test) study show?

• in-person support > text support > no support

• emotional cues increase effectiveness

what are the 3 Cs of hardiness?

• commitment

• control (most important)

• challenge

what is resilience?

ability to recover or grow after trauma

what is coping self-efficacy?

belief in ability to manage stress

optimism vs pessimism?

• optimism → better health, lower depression

• pessimism → higher illness, morality

what is type A personality?

competitive, time urgency, hostile/anger → higher CHD (coronary heart disease) risk

what are 3 coping types?

• problem-focused:

  • tackling the stressor directly to eliminate or reduce it

  • most effective when the stressor is controllable

• emotion-focused:

  • managing emotional responses to the stressor rather than the problem itself

  • useful when the stressor is uncontrollable or emotions are overwhelming

• social support:

  • seeking help, comfort, or advice from friends, family, or peers

  • can buffer stress by providing practical or emotional resources

maladaptive coping examples?

• avoidance

• denial

• substance use

what is mindfulness?

• present-moment, nonjudgmental awareness

• benefits:

  • decreased stress, anxiety, and burnout

  • increased attention and memory

why is self-medication dangerous?

• negative reinforcement

• risk of addiction

what is self-injury?

deliberate harm without suicidal intent → emotional regulation attempt

effects of emotional suppression?

• poor health

• increased stress and heart disease risk

gender differences in coping?

• men → problem-focused

• women → emotion-focused + social support

cultural differences in coping?

• individualist → problem-focused

• collectivist → emotion + support + avoidance

what is health psychology?

study of behaviour in health, illness prevention, and treatment

what is the major shift in disease patterns?

from infectious diseases → lifestyle diseases

what are the stages of change?

• pre-contemplation (not ready):

  • unaware of the problem or unwilling to change

• contemplation (getting ready):

  • aware a problem exists

  • weighing pros and cons of change but not yet ready to act

• preparation (ready):

  • intends to take action soon

  • may take small steps or make concrete plans

• action (making changes):

  • actively modifying behaviour, environment, or experiences to address the problem

• maintenance (staying on track):

  • sustained change for 6+ months

  • focused on preventing relapse

• termination:

  • no temptation to revert

  • full confidence in maintaining new behaviour

benefits of aerobic exercise?

• decreased heart disease and stress

• increased longevity

what is motivational interviewing?

• a collaborative, non-confrontation counselling approach designed to enhance motivation and self-efficacy for behaviour change

• key principles:

  • express empathy

  • develop discrepancy between current behaviour and goals

  • roll with resistance rather than confronting it

  • support self-efficacy and autonomy

• use: effective for health behaviours, addiction, and lifestyle changes

what is relapse prevention?

teaching that lapses ≠ failure and managing high-risk situations

what is harm reduction?

reducing negative consequences without eliminating behaviour

what is positive psychology?

study of well-being, strengths, and optimal functioning

what are the two types of well-being?

• hedonic: pleasure-based, focuses on maximizing happiness, positive emotions, and life satisfaction

• eudaimonic: meaning-based, focuses on self-fulfillment, personal growth, and optimal functioning

how can happiness be increased?

• relationships

• helping others

• meaningful goals

• gratitude

• exercise

key suicide risk factors?

• psychological disorders

• hopelessness

• lack of support

key warning signs?

• talking about death

• giving away possessions

• sudden mood change