Mental & Physical Health Exam Notes

Unit 5: Mental & Physical Health

Introduction to Health Psychology

  • Health psychology is a subfield focused on the connections between behavioral medicine and psychological factors.
    • Psychoneuroimmunology: Study of the interrelationships among psychological, neural, and endocrine processes and their effects on the immune system.
    • Key findings about stress:
    • Impact on Immune System: Stress diverts energy from immune responses, inhibiting B and T lymphocytes, macrophages, and NK cells, which are crucial in fighting infections and diseases.
    • Vulnerability to Illness: Stress doesn't directly cause illness but can weaken immune functioning, making individuals more susceptible to diseases.

Understanding Stress

  • Definition of Stress: The process of appraising and responding to threatening or challenging events.
  • Forms of Stress (Stressors):
    • Eustress: Positive stress that can motivate and lead to personal growth.
    • Distress: Negative stress that adversely affects well-being.
Types of Stressors:
  • Adverse Childhood Experiences (ACEs): Negative experiences during childhood that influence health.
  • Catastrophes: Unexpected large-scale disasters (e.g., natural disasters).
  • Significant Life Changes: Major personal events (e.g., divorce, death).
  • Daily Hassles: Routine irritants (e.g., traffic jams, technology failures).

The Stress Process

  • Stress involves appraising environmental threats and challenges rather than merely being a stimulus or response.
  • Examples include:
    • Stressed Response: Feeling overwhelmed by challenges (e.g., tough math test).
    • Positive Challenge Response: Approaching challenges with focus and determination.

Health Consequences of Stress

  • While stress does not directly cause illnesses, it alters immune function and can lead to:
    • Health-related Issues:
    • Heart disease
    • Immune suppression
    • Autonomic nervous system effects (hypertension, headaches)
  • Health Choices: Stress can lead to poor health choices (e.g., increased caffeine, smoking, poor diet, and sleep habits).

Personality Traits & Health

  • Type A vs Type B Personalities:
    • Type A: Competitive, driven, and prone to anger; more susceptible to coronary heart disease.
    • Type B: More relaxed and easygoing; less likely to experience heart disease.
  • Catharsis: expressing anger does not effectively reduce stress; rather, waiting, distracting, and distancing are healthier coping mechanisms.

General Adaptation Syndrome (GAS)

  • Proposed by Hans Selye: Describes the body’s response to stress as a three-phase process.
    • Phase 1: Alarm (Fight or Flight)
    • Activation of the sympathetic nervous system; heart rate increases, preparing for action.
    • Phase 2: Resistance
    • Body remains on high alert with hormone production; resources are engaged to meet the challenge.
    • Phase 3: Exhaustion
    • With prolonged stress, resources are depleted, increasing vulnerability to illness or collapse (warning signs include fatigue and increased illness).

Coping Strategies for Stress

  • Problem-Focused Coping: Directly address stressors by seeking solutions (effective when one feels a sense of control).
  • Emotion-Focused Coping: Management of emotional responses when stressors cannot be changed (may involve seeking support).
  • Coping Influences: Personal control, explanatory style, and social support affect coping efficacy.

Positive Psychology

  • Focuses on human flourishing and strengths, leading to personal and community betterment.
    • Subjective Well-Being: Perception of happiness varies based on personal standards and comparisons to others.
    • How to Increase Happiness:
    • Control time, engage in fulfilling relationships, practice gratitude, exercise, and focus on experiences over material possessions.

Resilience & Health

  • Resilience: Ability to recover from stress or trauma through personal strengths and coping strategies.
  • Strategies to enhance resilience include goal setting, social support, and positive thinking.

Physical Activity & Mental Health

  • Aerobic Exercise: Improves physical health and reduces stress, leading to better mental well-being.
  • Meditation & Relaxation Techniques: Reduce stress hormones and promote mental clarity and calmness.

The Role of Outlook and Support

  • Optimism: Associated with health benefits, including stronger immune response and lower stress levels.
  • Social Support: Calms nerves, improves recovery times, and increases overall wellbeing.