Stress, Lifestyle and Health Notes

Introduction to Stress

• Definition of Stress: Stress is the process where an individual perceives a situation as overwhelming or a threat to their well-being.

Types of Stress

• Eustress:

  • Defined as "good stress".
  • Motivates improvement and accompanies positive feelings.
  • Associated with optimal health and performance.
  • Examples: starting a new job, preparing for an exam.

• Distress:

  • Defined as "bad stress".
  • Exceeds optimal levels; can be excessive and debilitating.
  • Examples: financial problems, relationship issues.

Stress and Performance Levels

• Performance Level vs. Stress Level:
  • Low levels of stress can enhance performance (eustress).
  • High levels of stress can decrease performance (distress).
  • There is an optimal level of stress that facilitates performance.

Appraisals in Stress Response

• Primary Appraisal:

  • Judgment about the degree of potential threat in a given situation.

• Secondary Appraisal:

  • Judgment about the coping options available and their effectiveness.

• Challenge vs. Threat:

  • Challenge: Potential for gain or growth; viewed positively.
  • Threat: May lead to harm, loss, or negative consequences; viewed negatively.

Effects of Excessive Stress

• Excess distress can lead to:
  • Burnout: A state of emotional, physical, and mental exhaustion.
  • Fatigue: Chronic tiredness caused by prolonged stress.
  • Poor Performance: Reduced effectiveness in functioning.

General Adaptation Syndrome (Hans Selye)

• Stages of General Adaptation Syndrome:
  • Alarm Reaction: Immediate bodily response to a stressor, akin to the fight-or-flight response.
  • Resistance: Body adapts to stressor while remaining on alert, but the response lessens in intensity.
  • Exhaustion: When adaptation is no longer manageable; can lead to illness or disease.
• Cortisol Hormone: Known as the "stress hormone"; helps provide energy but in excess can weaken the immune system, contributing to various diseases.

Types of Stressors

• Chronic Stressors: Stress that persists over a long period.
• Acute Stressors: Brief events that are overwhelming after they have occurred.
• Traumatic Events: Events involving actual or threatened death or serious injury, both physical and psychological.
• Life Changes: High frequency of changes in a brief time can lead to health complications.
• Daily Hassles: Minor annoyances can accumulate to cause as much stress as major life changes (e.g., traffic jams, minor disagreements).

Occupational Stressors

• Job Strain: Work conditions with excessive demands and little control.
• Job Burnout: Symptoms include exhaustion, depersonalization, and diminished personal accomplishment, especially common in human service roles.

Psychophysiological Disorders

• Disorders that emerge as a result of stress affecting physical health.
  • Examples:
  • Cardiovascular: Hypertension, coronary heart disease.
  • Gastrointestinal: Irritable bowel syndrome.
  • Respiratory: Asthma, allergies.
  • Musculoskeletal: Chronic pain conditions like tension headaches.
  • Skin: Acne, eczema.

Personality Types and Stress

• Type A Personality: Highly driven, workaholic individuals who are often rushed, linked to higher heart disease risk (7x more frequent).
• Type B Personality: More relaxed and laid-back approach to life.

Emotions and Health

• Anger and Hostility: Long-term anger can lead to cardiovascular issues through a cycle of social strain and hostility.
• Depression: Strong correlation exists between depression and physical health complications such as heart disease and tension headaches.

Regulating Stress

• Emotion Regulation: Higher perceived control can lead to better outcomes and less stress.
  • Viewing health as controllable encourages healthier behaviors.
• Social Support: Connection with friends, family, and others can provide emotional comfort and tangible assistance.

Positive Psychology

• Focuses on fostering qualities that lead to happiness and fulfillment in life.
  • Topics include empathy, altruism, creativity, and the importance of positive emotions.
• Concept of "Flow": A state of heightened focus and enjoyment in activities, where one loses track of time.

Pursuit of Happiness

• Happiness defined as an enduring state of well-being, involving satisfaction in positive, meaningful aspects of life.
  • Suggested resources: TED talks on happiness and life fulfillment.

Reminders

• Upcoming sessions and assessments:
  • Next week: Chapter reviews and examination dates.
  • Final projects: Submission due dates noted.