Stress and Coping with Stress

Outcome Overview

• Unit 3 Outcome 1: Students will:
  • Analyze how the functioning of the human nervous system enables interaction with the external world.
  • Evaluate different ways stress affects psychobiological functioning.
• References for VCE Study design provided in orientation week.

Stress Basics

• Definitions:
  • Stress: A psychological and/or physiological response produced by stressors.
• Types of Stressors:
  • Internal Stressors: Originate from within the individual, e.g., fear of failure.
  • External Stressors: Arise from environmental situations, e.g., job interviews.
• Types of Stress:
  • Acute Stress: Stress that lasts a short time (e.g., being late to an appointment).
  • Chronic Stress: Prolonged stress (e.g., ongoing financial difficulties).
• Differences between Eustress (positive stress) and Distress (negative stress) noted from an older study design.

Physiological Stress Responses

• Four studied responses:
  • Fight-Flight-Freeze (FFF) Response
  • Role of Cortisol
  • Gut-Brain Axis
  • Selye’s General Adaptation Syndrome (GAS)

Fight-Flight-Freeze Response (FFF)

• Definition: Involuntary physiological response to a stressor that prepares the body for:
  • Fight: Confronting the stressor.
  • Flight: Escaping the threat.
  • Freeze: Remaining still to avoid detection.
• Reactions occur before full sensory processing occurs, allowing quick responses to threats.
• Example: Quickly moving to avoid a venomous spider.

Physiological Changes in Fight or Flight

• Triggered by the sympathetic nervous system:
  • Increased heart rate and blood pressure.
  • Increased breathing rate for oxygen supply.
  • Increased glucose secretion from the liver for energy.
  • Dilation of pupils.
  • Suppression of non-essential functions (e.g., digestion).
• Involves a brain-body pathway known as the Sympathetic Adreno-Medullary System (SAM).

Physiological Changes in Freeze State

• Changes include:
  • Stopped body movement and vocalizations.
  • Significantly slowed heart rate.
  • Rapid drop in blood pressure.
  • Hypervigilance, being extremely alert and watchful.
• A theory suggests that both branches of the autonomic nervous system are involved, conserving energy while being ready for action.

Cortisol and its Role

• Cortisol: A stress hormone that plays several roles:
  • Produced via the Hypothalamic-Pituitary-Adrenal (HPA) Axis:
  • Hypothalamus stimulates the pituitary gland to release ACTH.
  • ACTH prompts adrenal glands to produce cortisol.
  • Functions include:
  • Increases glucose in blood for energy.
  • Has anti-inflammatory properties.
  • Regulates blood pressure and metabolism.
  • Excess cortisol over time can lead to:
  • Aches and pains, impaired immune function, and increased disease vulnerability.
  • Negative effects on mental health, including anxiety and depression.

Gut-Brain Axis

• Definition: A bidirectional network of pathways linking the central and enteric nervous systems.
• Interaction with:
  • Immune system, HPA axis, autonomic nervous system, and endocrine system.
• Stress can lead to gastrointestinal changes, impacting mental processes and stress response resilience.

Selye’s General Adaptation Syndrome (GAS)

• Developed by Hans Selye, illustrating a non-specific physiological response to stress.
• Three Stages of GAS:
  1. Alarm Reaction: Initial response to stressor, involving shock and counter-shock reactions.
  2. Resistance: Body maintains elevated arousal to cope.
  3. Exhaustion: Physical and mental resources deplete, leading to vulnerability to disorders.

Stage Details

• Alarm Reaction:
  • Body reacts with tension and readiness to respond. Hormones like adrenaline are released. Resistance drops before rebounding.
• Resistance:
  • Arousal remains higher than norm. Cortisol levels high to manage stress but suppress immune function.
• Exhaustion:
  • Coping resources deplete, leading to potential physical and mental disorders.

Transactional Model of Stress and Coping

• Developed by Richard Lazarus and Susan Folkman.
• Key Focus:
  • The meaning of events and individual judgment of coping abilities.
• Stress is subjective and varies by individual response to stressors.
• Appraisal Process:
  1. Primary Appraisal: Evaluating if an event is threatening or benign.
  2. Secondary Appraisal: Assessing available coping resources.

Coping Strategies

• Definition: Methods to reduce stress effects. Two Types:
  • Approach Strategies: Confront the stressor directly.
  • Avoidance Strategies: Indirectly deal with effects of the stressor.
• Effective coping considers context-specific strategies, matching coping methods with the situation.
  • Example: Preparing for exams vs ignoring an emotional issue.

Coping Flexibility

• Definition: The ability to modify coping strategies based on demands.
• Indicates how well one can recognize when a strategy is ineffective and switch strategies appropriately.
• High flexibility correlates with better stress coping outcomes.

Effects of Exercise on Stress

• Exercise is critical for managing stress:
  • Helps use up stress hormones, reducing risks of illness.
  • Diverts focus from stressors, enhancing mental state.
  • Can enhance social support when exercised with others.
  • Stimulates endorphins, improving mood.