Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Stress

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. What Is Stress? Stressor = any physical or psychological event or condition that produces stress Stressor = any physical or psychological event or condition that produces stress Stress response = the physiological changes associated with stress Stress response = the physiological changes associated with stress Stress = the collective physiological and emotional responses to any stimulus that disturbs an individual’s homeostasis Stress = the collective physiological and emotional responses to any stimulus that disturbs an individual’s homeostasis

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Physical Response to Stressors = Fight-or-Flight Reaction Nervous system Nervous system –Autonomic nervous system = branch of the peripheral nervous system that controls basic body processes –Sympathetic division = division of the autonomic nervous system that reacts to danger or other challenges by accelerating body processes –Parasympathetic division = division of the autonomic nervous system that moderates the excitatory effect of the sympathetic division

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Physical Response to Stressors = Fight-or-Flight Reaction Endocrine system = system of glands, tissues, and cells that secrete hormones into the bloodstream; influences metabolism and body processes Endocrine system = system of glands, tissues, and cells that secrete hormones into the bloodstream; influences metabolism and body processes Key chemical messengers during the stress response Key chemical messengers during the stress response –Norepinephrine = neurotransmitter released by the sympathetic division to increase body functions; increases attention, awareness, alertness –Epinephrine = hormone secreted by the inner core of the adrenal gland –Cortisol = steroid hormone secreted by the outer layer of the adrenal gland –Endorphin = brain secretions that have pain-inhibiting effects

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Physical Response to Stressors: Fight-or-Flight Reaction Together, the nervous system and the endocrine system prepare the body to respond to a stressor Together, the nervous system and the endocrine system prepare the body to respond to a stressor The physiological response is the same regardless of the nature of the stressor The physiological response is the same regardless of the nature of the stressor Once a stressful situation ends, the parasympathetic division returns the body to homeostasis—a state of stability and consistency in an individual’s physiological functioning Once a stressful situation ends, the parasympathetic division returns the body to homeostasis—a state of stability and consistency in an individual’s physiological functioning The fight-or-flight reaction is often inappropriate for dealing with the stressors of modern life, many of which do not require a physical response The fight-or-flight reaction is often inappropriate for dealing with the stressors of modern life, many of which do not require a physical response

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Fight-or-Flight Reaction

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Fight-or-Flight Reaction

Actions of the Sympathetic and Parasympathetic Divisions Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 © McGraw-Hill Higher Education

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Emotional and Behavioral Responses to Stressors Emotional responses may include anxiety, depression, and fear Emotional responses may include anxiety, depression, and fear Behavioral responses are controlled by the somatic nervous system = branch of the peripheral nervous systems that governs motor functions and sensory information; largely under conscious control Behavioral responses are controlled by the somatic nervous system = branch of the peripheral nervous systems that governs motor functions and sensory information; largely under conscious control

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Stress Level, Performance, and Well-Being

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Personality and Stress Type A = ultracompetitive, controlling, impatient, aggressive, hostile Type A = ultracompetitive, controlling, impatient, aggressive, hostile –Easily upset; react explosively to stressors Type B = relaxed, contemplative, tolerant of others Type B = relaxed, contemplative, tolerant of others –React more calmly to stressors Type C = difficulty expressing emotions, anger suppression, feelings of hopelessness and despair Type C = difficulty expressing emotions, anger suppression, feelings of hopelessness and despair –Exaggerated stress response Hardy = committed to activities, sense of inner purpose, inner locus of control Hardy = committed to activities, sense of inner purpose, inner locus of control –View stressors as challenges and opportunities for growth

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Gender and Stress Gender roles affect perception of and responses to stressors Gender roles affect perception of and responses to stressors Both sexes experience the fight-or-flight physiological response to stress Both sexes experience the fight-or-flight physiological response to stress Women are more likely to respond behaviorally with a pattern of “tend-and- befriend” Women are more likely to respond behaviorally with a pattern of “tend-and- befriend” –Gender differences may be partly tied to higher levels of the hormone oxytocin in women

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Past Experiences Past experiences influence the cognitive evaluation of a potential stressor Past experiences influence the cognitive evaluation of a potential stressor Effective behavioral responses can overcome the effects of negative past experiences Effective behavioral responses can overcome the effects of negative past experiences

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. The Stress Experience as a Whole Physical, emotional, and behavioral responses are interrelated Physical, emotional, and behavioral responses are interrelated Symptoms of excess stress Symptoms of excess stress –Physical symptoms: dry mouth, excessive perspiration, frequent illnesses, gastrointestinal problems, grinding of teeth, headaches, high blood pressure, pounding heart, stiff neck, aching lower back –Emotional symptoms: anxiety or edginess, depression, fatigue, hypervigilance, impulsiveness, inability to concentrate, irritability, trouble remembering things –Behavioral symptoms: crying, disrupted eating or sleeping habits, harsh treatment of others, problems communicating, sexual problems, social isolation, increased used of tobacco, alcohol or other drugs

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Stress and Wellness The general adaptation syndrome (GAS) The general adaptation syndrome (GAS) –Eustress = stress triggered by a pleasant stressor –Distress = stress triggered by an unpleasant stressor Stages of GAS Stages of GAS –Alarm = fight-or-flight reaction –Resistance = new level of homeostasis characterized by increased resistance to stress –Exhaustion = life-threatening physiological exhaustion

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. General Adaptation Syndrome

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Stress and Wellness Allostatic load = long-term wear and tear of the stress response, especially long-term exposure to stress hormones like cortisol Allostatic load = long-term wear and tear of the stress response, especially long-term exposure to stress hormones like cortisol –High allostatic load increases susceptibility to disease Psychoneuroimmunology (PNI) = the study of the interactions among the nervous system, the endocrine system, and the immune system Psychoneuroimmunology (PNI) = the study of the interactions among the nervous system, the endocrine system, and the immune system

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Links Between Stress and Specific Conditions Cardiovascular disease Cardiovascular disease Altered functioning of the immune system Altered functioning of the immune system Other health problems Other health problems

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Common Sources of Stress Major life changes Major life changes Daily hassles Daily hassles College stressors College stressors –Academic stressors –Interpersonal stressors –Time-related pressures –Financial concerns

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Common Sources of Stress Job-related stressors Job-related stressors Interpersonal and social stressors Interpersonal and social stressors Environmental stressors Environmental stressors Internal stressors Internal stressors

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Counterproductive Coping Strategies Tobacco Tobacco Alcohol Alcohol Other drugs Other drugs Binge eating Binge eating

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Managing Stress Exercise Exercise –Reduces anxiety and increases sense of well- being –Mobilizes energy resources to complete the energy cycle –Avoid compulsive exercise Nutrition Nutrition –Eat a balanced diet –Avoid excess caffeine

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Managing Stress

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Managing Stress Sleep Sleep –Lack of sleep is both a cause and an effect of excess stress Social support Social support –Foster friendships –Keep family ties strong –Get involved with a group Communication Communication –Balance anger and assertiveness

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Managing Anger Source: Rothwell, J. D In the Company of Others: An Introduction to Communication. Mountain View, Calif.: Mayfield.

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Managing Stress Spiritual wellness can promote Spiritual wellness can promote –Social support –Healthy habits –Positive attitude –Moments of relaxation –Awareness and clarification of personal values Paths to spiritual wellness include organized religion, spending time in nature, helping others, art or other creative endeavors, personal relationships Paths to spiritual wellness include organized religion, spending time in nature, helping others, art or other creative endeavors, personal relationships Keeping a journal can help deal with stressful events Keeping a journal can help deal with stressful events

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Managing Stress: Time Management Set priorities Set priorities Schedule tasks for peak efficiency Schedule tasks for peak efficiency Set realisted goals Set realisted goals Budget enough time Budget enough time Break up long-term goals Break up long-term goals Visualize achievement of goals Visualize achievement of goals Track tasks you put off Track tasks you put off Do least favorite tasks first Do least favorite tasks first Consolidate tasks Consolidate tasks Identify transitional tasks Identify transitional tasks Delegate responsibility Delegate responsibility Say no when necessary Say no when necessary Give yourself a break Give yourself a break Avoid personal time sinks Avoid personal time sinks Just do it Just do it

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Managing Stress: Cognitive Techniques Modify expectations Modify expectations Engage in realistic self-talk Engage in realistic self-talk Live in the present Live in the present “Go with the flow” “Go with the flow” Cultivate your sense of humor Cultivate your sense of humor

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Managing Stress Relaxation response = a physiological state characterized by a feeling of warmth and quiet mental alertness Relaxation response = a physiological state characterized by a feeling of warmth and quiet mental alertness Relaxation techniques: Relaxation techniques: –Progressive relaxation = alternating muscle tension and relaxation –Visualization = creating or recreating vivid mental pictures of a place or an experience

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Managing Stress Relaxation techniques Relaxation techniques –Deep, slow breathing –Listening to music –Meditation = quieting the mind by focusing on a particular word, object, or process –Hatha yoga = a series of physical postures emphasizing balance and breathing control –Taijiquan = a martial art designed to balance the body’s chi to promote health and spiritual growth

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Managing Stress

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Managing Stress Relaxation techniques Relaxation techniques –Biofeedback = a technique that uses monitoring devices to help a person become conscious of unconscious body processes, such as body temperature or blood pressure, in order to exert some control over them –Hypnosis = a technique of mental focusing that affects the body –Massage = manipulation of the body’s tissues

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Getting Help Peer counseling and support groups Peer counseling and support groups Professional help Professional help Is it stress or something more serious? Is it stress or something more serious? –Depression = a mood disorder characterized by loss of interest in usual activities, sadness, hopelessness, loss appetite, disturbed sleep, and other physical symptoms –Severe depression is linked to suicide

Sample Stress Management Contract Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 © McGraw-Hill Higher Education

Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10 ©2007 McGraw-Hill Higher Education. All rights reserved. Stress Chapter 10