Health Psychology: Stress and Moderators of Stress
Definition of Terms
- Stress: distress
- Physical, psychological, emotional distress
- Stressor: causes stress
- Person-Environment Fit: assessment of personal resources vs. environmental demand
- What you have vs what the environment demands from you
Theories of Stress
- Walter Cannon: Fight or Flight
- Fight: aggressive response to perceived stress
- Flight: withdrawal/distracting activity
- Freeze and Fawn
- Freeze: similar to withdrawal “deer in the headlights”
- Fawning: giving extra special attention to the point that it seems too much attention
- Over the top response that involves attention to the person who is undergoing stress
- Overreaction from third party point of view
- Exaggerated attention and affection
- Reaction from somebody removed from the stressful situation
- Hans Selye’s General Adaptation Syndrome
- All stressors produce the same patterns of physiological changes
- 3 Phases
- Alarm: an organism is mobilized to meet the threat
- Resistance: an organism makes an effort to cope with the threat
- Exhaustion: an organism fails to overcome the threat and the resources become depleted
- Criticisms
- Everyone respond to stress the same way
- Not considering that stress is not only an outcome or endpoint
- S.E. Taylor’s Tend-and-Befriend
- Especially true of women
- “We’re in the same boat” or “i feel better despite the situation because I’m not the only person in the situation”
The Stress Appraisal Process
Conscious process but not everybody appraises the situation, they just tend to react
Primary Appraisal: Harm, Threat, Challenge
- Harmful: something damaging has already occurred; negative
- Threat: something that may happen in the future; negative
- Challenge: positive connotation; potential to overcome said challenge
- Trying to distinguish between, harm, threat, challenge
- If positive, some people may feel motivated to tackle the challenge
- If negative, withdraw or retreat from the situation
Secondary Appraisal: Personal resources and Coping Mechanisms vs. Primary Appraisal of the stressful event
- Evaluate whether you have enough resources and coping mechanisms to cope with something you consider as harm, threat, or challenge
- 3 types of responses
- Cognitive: you talk about your beliefs, value systems; take those into consideration and ask yourself “will this help me cope?”
- Emotional: fear, frustration, anger, irritation, worry, disappointment, anxiety, embarrassment, annoyed, overwhelmed
- Behavioral: panic, vent, rent, cry, confrontation, withdraw
The Physiology of Stress
- Sympathetic Activation
- Fight or flight
- Preparing your body to confront stressful situations
- Breathing gets more rapid, muscles are primed for action, increased blood flow to the muscles, heart rate goes up, from some people pupils contract
- HPA Activation (hypothalamic pituitary adrenal)
- Neurotransmitters come into play
- Epinephrine, norepinephrine, serotonin
- sympathetic nervous system and neurotransmitters associated with sympathetic activity: cortisol
- Too much cortisol leads to inflammation in the body
- Cushing syndrome
- Obesity: stress eating, affects insulin production, decreased insulin sensitivity
- Physiological framework is available for it
- Stress Reactivity
- Effects of long term stress = high levels of cortisol
- Physiological recovery
- Return to baseline
- Parasympathetic system is responsible for this
- Allostatic Load
- Body’s response to prolonged exposure to stress
- No definite structures associated with this
- More general than HPA activity
Dimensions of Stressful Events
- Negative events
- The more negative, the more it will affect us
- Uncontrollable events
- Ambiguous events
- Overload
- Overload of physical, emotional, psychological stress
- They would perceive that as more stressful than any other event
- Factors that would influence how you perceive stressful events
Chronic Stress and Health
- Effects of chronic stress
- Stress and the workplace
- Work + Sedentary lifestyle
- Overload
- Ambiguity and Role conflict
- Work + Multiple Roles
Coping with Stress
- No two people handle stress in the same way.
- Personality and Coping
- Negative affectivity (Neuroticism): pervasive; anxiety, depression, hostility
- Type D personality: experiences negative emotions yet inhibits the expression of these emotions
- Martyrs: they don’t express their negative emotions
- Disease-prone personality: the psychological distress that often involves depression, anger, hostility and anxiety is at the core of this “personality type”; individual is more prone to “all causes” mortality
Caution!!!
- Negativity may lead to the false impression of ill health when there is no evidence of such.
- Negativity = worry, “awareness” of symptoms = new or existing health condition
- In summary, people who are chronically negative MAY be more likely to get sick on occasion BUT their symptoms MAY or MAY NOT actually be indicative of ill health.
Coping Resources
- Optimism
- healthier immune system;
- optimists often seek out social support
- reframe stressful situations in a positive light;
- more active and persistent coping efforts;
- sense of self-control;
- problem-focused coping
- Self-control vs. Self-efficacy
- Self-control: belief that one can control one’s behavior; can influence one’s environment; can bring about desired outcomes
- Self-efficacy: narrower perception that one can take necessary action/s to obtain specific outcome in a specific situation
- High self-esteem
- Ego strength: dependability, trust, and lack of impulsivity
- Conscientiousness: deal with stress proactively
- Self-confidence and easy-going disposition
- Intelligence: street smarts
- Emotional stability
Resilience
- Ability to bounce back from negative experiences (emotional and otherwise) and adapt to whatever changes result from stressful experiences.
COPING STYLE
- Tendency to deal with stressful events in a particular way
- Similar to personality traits because it is a characterization of how a person behaves in general, yet different from personality traits in that coping style only becomes evident in times of STRESS.
Specific Coping Styles
- Proactive coping: requires the ability to anticipate and detect stressors, coping skills, and self-regulatory skills (control, direct, correct actions based on whether you end up moving toward or away from your goals).
- Avoidant coping style vs. Approach coping style
- Avoidant coping = withdrawal; closest to denial
- Not deal with the stressful situation
- “If I don’t see it, it’s not real”
- Approach coping = meeting/facing problems HEAD ON
- Closest to problem-based coping
- Problem-focused vs. Emotion-focused coping style: problem-focused coping is attempting to do something constructive about stressful situations; emotion-focused coping may or may not result in beneficial ways of dealing with stress (e.g. ruminating vs. emotional-approach coping)
- Emotion-focused coping = efforts to regulate emotions experienced because of stressful event
- Going by your feelings/emotions
- Emotional approach coping = clarifying, focusing on, and working through emotions brought on by a stressor; results in beneficial effects on stress regulatory systems and helps people AFFIRM important aspects of “the self”/identity
When is coping successful?
- Reduces harmful environmental conditions
- Tolerate or adjust to negative events
- Maintain a positive self-image
- Maintain emotional equilibrium
- Emotional equilibrium = emotionally stable state
- Continue satisfying relationships with others
- Successful coping = Enhances prospects of recovery
- Successful coping = enhanced recovery
Social support
- Types of social support
- Tangible assistance – material support
- Informational support – education, information
- Emotional support
- Invisible support – “giver” is anonymous
- Forms of social support
- Confidant
- Marriage
- Support from family
- Support from community
- Social support is most beneficial when the support that is given MATCHES or is responsive to the needs of the receiver; also beneficial if the “giver” is known to the receiver.
Coping interventions
- Mindfulness training
- Expressive writing: eliminates rumination or obsession about negative or traumatic events
- Relaxation training
- Time management and planning
- Assertiveness training
- Regular exercise: Endorphins! Remember LEGALLY BLONDE!!!
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