Stress: The Constant Challenge Chapter Two

©2008 McGraw-Hill Companies. All Rights Reserved. 2 What is Stress? Stressor Physical Responses to Stressors –Two Major Control Systems Nervous system Endocrine system

Chapter Two ©2008 McGraw-Hill Companies. All Rights Reserved. 3 Actions of the Nervous system Parasympathetic division –Relaxed Sympathetic division –Arousal –Neurotransmitter norepinephrine

Chapter Two ©2008 McGraw-Hill Companies. All Rights Reserved. 4 Actions of the Endocrine System Glands, tissues, and cells that help control the bodily functions. Hormones Helps prepare the body to respond to stress

Chapter Two ©2008 McGraw-Hill Companies. All Rights Reserved. 5 Nervous and Endocrine Systems Working Together Hypothalamus –ACh Pituitary gland –ACTH Adrenal glands –Cortisol –Epinephrine (adrenaline) –Endorphins (pain reliever) Homeostasis

Chapter Two ©2008 McGraw-Hill Companies. All Rights Reserved. 6

Chapter Two ©2008 McGraw-Hill Companies. All Rights Reserved. 7 The Fight-or-Flight Reaction in Modern Life Sir Walter Cannon Survival mechanism “Absurdly inappropriate”

Chapter Two ©2008 McGraw-Hill Companies. All Rights Reserved. 8

Chapter Two ©2008 McGraw-Hill Companies. All Rights Reserved. 9 Emotional and Behavioral Responses to Stressors External and internal factors Cognitive appraisal Two factors –Successful prediction –Perception of control

Chapter Two ©2008 McGraw-Hill Companies. All Rights Reserved. 10 Emotional & Behavioral Responses to Stress Effective responses to stress: –Talking, laughing, exercise and time management Ineffective responses to stress: –Overeating, procrastination, frustration

Chapter Two ©2008 McGraw-Hill Companies. All Rights Reserved. 11 Personality and Stress Meyer Friedman and Ray Rosenman Personality and Stress –Type A, B and C –Hardy and resilient personality Cultural background Gender Past Experiences

Chapter Two ©2008 McGraw-Hill Companies. All Rights Reserved. 12 General Adaptation Syndrome (G.A.S.) Eustress Distress Alarm –Fight or Flight Resistance Exhaustion Allostatic load

Chapter Two ©2008 McGraw-Hill Companies. All Rights Reserved. 13 General Adaptation Syndrome (G.A.S.)

Chapter Two ©2008 McGraw-Hill Companies. All Rights Reserved. 14 Psychoneuroimmunology (PNI) The study of …. Complex network of nerve and chemical connections between the nervous system, endocrine system and the immune system.

Chapter Two ©2008 McGraw-Hill Companies. All Rights Reserved. 15 Links Between Stress and Specific Conditions Cardiovascular disease –Chronic high blood pressure Atherosclerosis –Strokes –Cardiomyopathy Altered functioning of the Immune system –Colds and other infections –Asthma –Cancer –Chronic disease flare-ups

Chapter Two ©2008 McGraw-Hill Companies. All Rights Reserved. 16 Psychological Problems Emotional and physical changes –Depression –Panic attacks –Anxiety –Eating disorders –Post-traumatic stress disorder (PTSD)

Chapter Two ©2008 McGraw-Hill Companies. All Rights Reserved. 17 Other Health Problems Digestive problems Headaches/migraines Insomnia Injuries Pregnancy complications Type 2 diabetes Premature aging

Chapter Two ©2008 McGraw-Hill Companies. All Rights Reserved. 18 Common Sources of Stress Major Life Changes Daily hassles College –Academic –Interpersonal –Time-related –Financial –Nontraditional students Job-related Social –Real social networks –Virtual social networks Environmental

Chapter Two ©2008 McGraw-Hill Companies. All Rights Reserved. 19 Techniques For Managing Stress Social Support Communication Exercise Nutrition Sleep Time management Spirituality Journal writing

Chapter Two ©2008 McGraw-Hill Companies. All Rights Reserved. 20 Cognitive techniques Think and act constructively Take control Problem-solve Modify your expectations Maintain positivity Cultivate your sense of humor Weed out trivia Live in the present Go with the flow

Chapter Two ©2008 McGraw-Hill Companies. All Rights Reserved. 21 Relaxation Techniques Progressive relaxation Visualization Meditation Deep breathing Hatha yoga Taijiquan (Tai chi) Music Biofeedback

Chapter Two ©2008 McGraw-Hill Companies. All Rights Reserved. 22 Counterproductive Coping Strategies Tobacco Alcohol Drugs Unhealthy eating habits

Chapter Two ©2008 McGraw-Hill Companies. All Rights Reserved. 23 Creating a Personal Plan For Managing Stress Identifying stressors –Journal for two weeks –Spot patterns Designing your plan –Techniques for coping –Contract Getting help

Stress: The Constant Challenge Chapter Two