Chapter TwoChapter Two

Stress: The Constant Stress: The Constant ChallengeChallenge

STRESS – THE NONSPECIFIC RESPONSE OF THE HUMAN ORGANISM TO ANY DEMAND PLACED UPON IT. CAUSED BY ANY SITUATION THAT IS NEW, THREATENING, OR EXCITING.

STRESSORS – DEMANDS THAT REQUIRE US TO ADAPT.

EUSTRESS – POSITIVE STRESS, CAUSES PERFORMANCE TO IMPROVE.

DISTRESS – HARMFUL STRESS UNDER WHICH HEALTH & PERFORMANCE BEGIN TO DETERIORATE.

TOP TEN STRESSORS

1. DEATH OF SPOUSE 6. PERSONAL INJURY OR ILLNESS

2. DIVORCE 7. MARRIAGE

3. MARITAL SEPARATION 8. FIRED AT WORK

4. JAIL TERM 9. MARITAL

RECONCILIATION

5. DEATH OF CLOSE FAMILY MEMBER 10. RETIREMENT

Understand the Nervous Understand the Nervous System System

• Central Nervous SystemCentral Nervous System• BrainBrain• Spinal CordSpinal Cord

• Autonomic Nervous SystemAutonomic Nervous System– Consists of two divisionsConsists of two divisions

• Sympathetic Nervous SystemSympathetic Nervous System– Norepinephrine (neurotransmitter)Norepinephrine (neurotransmitter)

• Para-sympathetic Nervous SystemPara-sympathetic Nervous System

Endocrine SystemEndocrine System

• Under the auspices of the ANS, primarily Under the auspices of the ANS, primarily the Sympathetic Nervous Systemthe Sympathetic Nervous System

• Specific glands, tissues, and cells control Specific glands, tissues, and cells control body functions by releasing hormones and body functions by releasing hormones and chemical messengers into the bloodstreamchemical messengers into the bloodstream

• Stress hormones are examples of these Stress hormones are examples of these entitiesentities

• CortisolCortisol• Catecholamines e.g. epinephrine (adrenalin) via the Catecholamines e.g. epinephrine (adrenalin) via the

adrenal glandsadrenal glands

Stress ResponseStress Response

How People Respond to How People Respond to StressStress

• Fight or Flight ReactionFight or Flight Reaction• Return to HomeostasisReturn to Homeostasis• The Fight or Flight Reaction in The Fight or Flight Reaction in

Modern LifeModern Life

Effective and Ineffective Effective and Ineffective Responses to StressResponses to Stress

• Behavioral responses are controlled by Behavioral responses are controlled by the Somatic Nervous Systemthe Somatic Nervous System

• Effective behavioral responses can Effective behavioral responses can promote wellnesspromote wellness

• Enables us to function at our bestEnables us to function at our best• Includes exercise, laughing, time Includes exercise, laughing, time

management skills, etcmanagement skills, etc• Inappropriate responses include Inappropriate responses include

substance abuse, overeating, and substance abuse, overeating, and hostilityhostility

Factors Affecting Factors Affecting Individuals’ Somatic Individuals’ Somatic Response to StressResponse to Stress

• Personality Types (Friedman & Personality Types (Friedman & Rosenman)Rosenman)

• Type AType A• Type BType B• Type C-difficulty expressing emotions, Type C-difficulty expressing emotions,

anger suppression, feeling of anger suppression, feeling of hopelessness, & an exaggerated stress hopelessness, & an exaggerated stress responseresponse

• Cultural BackgroundCultural Background• GenderGender• Past ExperiencesPast Experiences

• Women and stressWomen and stress– Balancing multiple rolesBalancing multiple roles

• Men and stressMen and stress– Compelled to be in charge at all timesCompelled to be in charge at all times

• American Psychological Association’s American Psychological Association’s – “ “ Stress in America” survey.Stress in America” survey.

• Physiological DifferencesPhysiological Differences– Testosterone – malesTestosterone – males– Oxytocin – womenOxytocin – women

• Stress and HealthStress and Health– 77% of adult Americans reported stress-77% of adult Americans reported stress-

related health problems in 2007 according related health problems in 2007 according to the APA.to the APA. 9

The General Adaptation The General Adaptation SyndromeSyndrome

• The General Adaptation SyndromeThe General Adaptation Syndrome• Three stagesThree stages

– AlarmAlarm– ResistanceResistance– Exhaustion (Allostatic Load Concept)Exhaustion (Allostatic Load Concept)

Psychoneuroimmunology Psychoneuroimmunology (PNI)(PNI)

• The study of the interaction The study of the interaction among the nervous system, the among the nervous system, the endocrine system and the immune endocrine system and the immune system.system.

• Complex network of nerve and Complex network of nerve and chemical connections between the chemical connections between the nervous system, endocrine system nervous system, endocrine system and the immune system.and the immune system.

• Cardiovascular diseaseCardiovascular disease– Chronic high blood pressureChronic high blood pressure

• AtherosclerosisAtherosclerosis

– StrokesStrokes– Cardiomyopathy (“broken heart Cardiomyopathy (“broken heart

syndrome”)syndrome”)• Altered functioning of the Immune Altered functioning of the Immune

systemsystem– Colds and other infectionsColds and other infections– AsthmaAsthma– CancerCancer– Chronic disease flare-upsChronic disease flare-ups

14

• Major Life Major Life ChangesChanges

• Daily hasslesDaily hassles• College College

StressorsStressors– AcademicAcademic– InterpersonalInterpersonal– Time-relatedTime-related– FinancialFinancial– FutureFuture

• Job-related Job-related StressorsStressors– burnoutburnout

• SocialSocial– Real social networksReal social networks– Virtual social Virtual social

networksnetworks• EnvironmentalEnvironmental

– Natural disastersNatural disasters– Acts of violenceActs of violence– Industrial accidentsIndustrial accidents– Intrusive noise or Intrusive noise or

smellssmells• Internal stressorsInternal stressors• Dimensions of Dimensions of

DiversityDiversity

15

Techniques for Techniques for Managing StressManaging Stress

• Social Support and Social Support and CommunicationCommunication

• ExerciseExercise• NutritionNutrition• SleepSleep

• Time Time Management Management SkillsSkills

• Cognitive Cognitive TechniquesTechniques

• Relaxation Relaxation TechniquesTechniques

• Life Management Life Management SkillsSkills

• Think and act constructivelyThink and act constructively• Take controlTake control• Problem-solveProblem-solve• Modify your expectationsModify your expectations• Stay positiveStay positive• Cultivate your sense of humorCultivate your sense of humor• Focus on what’s importantFocus on what’s important

17

Types of Relaxation Types of Relaxation TechniquesTechniques

• Progressive Progressive Muscle RelaxationMuscle Relaxation

• VisualizationVisualization• MeditationMeditation• BiofeedbackBiofeedback

• Deep BreathingDeep Breathing• Hatha YogaHatha Yoga• T’ai chi ch’uanT’ai chi ch’uan• Listening to musicListening to music

Dangerous Coping Dangerous Coping StrategiesStrategies

• Use of tobacco productsUse of tobacco products• Use of alcoholic beveragesUse of alcoholic beverages• Use of hallucinogenic or ‘escape’ drugsUse of hallucinogenic or ‘escape’ drugs• Binge eating (Unhealthy eating habits)Binge eating (Unhealthy eating habits)• Other unproductive outletsOther unproductive outlets

Use the Principles of Behavior Use the Principles of Behavior Management to Create Management to Create

Positive ChangesPositive Changes

• Identify StressorsIdentify Stressors• Design Your Plan (action plan)Design Your Plan (action plan)• Seek professional help/assistance if Seek professional help/assistance if

the following plan is not working the following plan is not working e.g. counseling – 2 counselors are e.g. counseling – 2 counselors are located at the LU Student Health located at the LU Student Health Center (no charge)Center (no charge)