Stress, Health, and Coping – Key Vocabulary
Stress and Health Psychology
- Key Theme
- Stress emerges when perceived demands exceed perceived coping resources, producing an unpleasant emotional & physical state.
- Stress (definition)
- Negative emotional state that arises when events are seen as taxing or exceeding one’s resources.
- Cognitive Appraisal Model (Richard Lazarus)
- Stress is not inherent in events but in our appraisal. Two stages:
- Primary appraisal: “Is this event harmful, threatening, or challenging?”
- Secondary appraisal: “Do I have the resources to cope?”
- A re-appraisal loop follows, monitoring coping effectiveness.
- Example (car won’t start): If resources (bus, friend) are available → no stress; if not → stress.
Health Psychology & the Biopsychosocial Model
- Health Psychology
- Investigates how biological, behavioral, & social factors influence health, illness, treatment, & health behaviors.
- Biopsychosocial Model
- Illness ≠ purely biological; it results from the dynamic interaction among bio (genetics, physiology), psycho (thoughts, emotions), and social (culture, SES) variables.
Sources of Stress
Life Events & the Social Readjustment Rating Scale (SRRS)
- Stressors: Events perceived as harmful, threatening, or challenging.
- Life-events approach (Holmes & Rahe, 1967)
- Any event requiring significant adjustment → stress, regardless of valence.
- SRRS assigns “Life-Change Units” (LCUs). Example items:
- Death of spouse 100, Divorce 73, Christmas 12, Minor law violation 11.
- Total stress score: \text{Total SRRS Score}=\sum{i=1}^{n} LCUi
- Scales now revised for gender, marital status, culture.
Traumatic Events
- Negative, severe, beyond normal life expectations (e.g., war, disaster).
- Can lead to Post-Traumatic Stress Disorder (PTSD) in vulnerable individuals.
Resilience & Cumulative Adversity
- Seery et al.:
- High or low lifetime adversity → poorer health.
- Moderate adversity fosters resilience (ability to adapt & recover).
Daily Hassles
- Routine irritations (traffic, lost keys).
- Number of hassles > number of major events in predicting illness.
- Gender:
- Women → friend/family hassles; men → school/work hassles.
- Sample scales: weight worries, money, computer problems, acculturative hassles for children (pressure to assimilate, language barriers).
Work Stress & Burnout
- Burnout = chronic work stress → exhaustion, cynicism, sense of failure.
- Causes: overload & lack of control.
- Solutions: sense of community; job crafting (proactive redesign of tasks/resources).
Social & Cultural Stressors
- Low SES → more negative events, hassles, poorer health; perceived low status correlates with higher cold incidence (see bar graph).
- Racism/Discrimination: overt violence & microaggressions add chronic stress.
- Acculturative stress when adapting to a new culture: reduced by societal acceptance, language familiarity, support networks.
- Patterns of acculturation:
- Integration (low stress)
- Assimilation (moderate)
- Separation (high)
- Marginalization (greatest).
Physical Effects of Stress — The Mind–Body Connection
- Stress affects health indirectly (sleep, eating, substance use) & directly (physiological changes).
Fight-or-Flight (Walter Cannon)
- Immediate sympathetic–adrenal-medullary (SAM) activation → catecholamines (adrenaline, noradrenaline) → ↑ heart rate, blood pressure, respiration, blood to muscles, pupil dilation, ↓ digestion.
Endocrine Pathways
- Acute stress (SAM):
\text{Hypothalamus} \rightarrow \text{Sympathetic NS} \rightarrow \text{Adrenal Medulla} \rightarrow \text{Catecholamines} - Prolonged stress (HPA axis):
\text{Hypothalamus} \rightarrow \text{Pituitary} releases ACTH \rightarrow \text{Adrenal Cortex} \rightarrow \text{Corticosteroids}
- Functions: mobilize energy, reduce inflammation, dampen immunity.
General Adaptation Syndrome (Hans Selye)
- Alarm: catecholamine surge, heightened arousal.
- Resistance: attempt to adapt; arousal above baseline.
- Exhaustion: depletion → illness/death; alarm symptoms re-emerge irreversibly.
Telomeres & Aging
- Telomeres: protective DNA caps; shorten with every cell division.
- Chronic stress & high cortisol/catecholamines → shorter telomeres, accelerated aging, disease, mortality.
Immune System & Psychoneuroimmunology (PNI)
- Lymphocytes (B & T cells) defend against pathogens.
- CNS & immune system communicate via neurotransmitters & hormones; lymphocytes have receptors and also secrete these chemicals.
- Stress (relationship breakup, caregiving, exams) → suppressed immunity.
- Cohen cold studies: Higher stress → higher infection rates; chronic stressors most risky.
- Short-term stress can sometimes enhance immunity—context matters.
Placebo Effect & Pain
- Placebos & opioid drugs both activate anterior cingulate cortex rich in opioid receptors.
- Expectations & emotions can modulate pain perception via endogenous opioids.
Psychological Factors Modifying Stress Response
Personal Control
- Realistic sense of control reduces distress & arousal.
- Valued more in individualistic cultures.
- Nursing-home residents with choice (plants, schedules) → healthier & happier.
Explanatory Style (Seligman)
- Optimistic: external, unstable, specific attributions for failure → stronger immunity & health.
- Pessimistic: internal, stable, global attributions → poorer outcomes.
Chronic Emotions
- Habitual anxiety, depression, anger, hostility → higher risk of arthritis, heart disease.
- Positive emotions linked to lower illness, pain, & longer life.
Type A vs. Type B
- Type A: time urgency + hostility → greater BP & HR reactivity, heart disease.
- Type B: relaxed, easygoing, lower risk.
- Caution: correlations; disease might affect mood; poor habits mediate link.
Social Support
- Definition: resources supplied by others (emotional, informational, tangible).
- Low support: doubles mortality risk; predicts loneliness, cognitive decline.
- Diverse networks: fewer colds, strokes, dementia.
- Benefits: buffers appraisal, dampens physiological reactivity, offers direct aid.
- Negatives: conflict, unwanted advice, stress contagion (more common in women).
- Gender:
- Men lean on spouse; isolation risky.
- Women broader confidants but also caregiving burden.
Helpful vs. Unhelpful Responses
- Helpful: active listening, empathy, questions, time investment.
- Unhelpful: unsolicited advice, “I know exactly…”, self-focus, minimization, forced cheer, preachy interpretations.
Coping Strategies
Adaptive vs. Maladaptive
- Adaptive: realistic appraisal, problem solving, emotion regulation.
- Maladaptive: rumination, avoidance, substances, self-defeat.
Problem-Focused Coping
- Managing/changing the stressor; best when control is possible.
- Planful problem solving: rational analysis → solution implementation.
- Confrontational coping: assertive risk taking; effective if non-hostile.
Emotion-Focused Coping
- Used when stressor seems uncontrollable; regulates feelings. Strategies:
- Escape–avoidance (distraction, fantasy).
- Seeking social support.
- Distancing (cognitive detachment).
- Denial.
- Positive reappraisal (finding meaning).
- Religious coping:
- Positive: faith, forgiveness, community.
- Negative: anger at deity, spiritual doubt → worse outcomes.
Culture & Coping
- Individualistic cultures: value autonomy, control, favor problem-focused (confrontive, planful), less likely to seek help.
- Collectivistic cultures: emphasize group harmony, favor emotional regulation, support-seeking, adjusting personal reactions.
Minimizing the Effects of Stress — Practical Tips
- Limit stimulants (caffeine, nicotine, amphetamines).
- Exercise regularly (aerobic & strength).
- Sleep sufficiently (≈ 7!–!9 hrs adults).
- Relaxation/Meditation: mindfulness of breathing, progressive muscle relaxation.