STRESS: THE CONSTANT CHALLENGE Chapter Two

What is Stress?  Stress = 1) Situations that trigger physical and emotional reactions and 2) The reactions themselves  Stressor –Anything that triggers stress  Eustress vs. Distress  Two Systems Oversee the Physical Responses to stressors Nervous system Endocrine system 2

Components of the Central Nervous System  Brain  Receives information from internal & external environment &  Integrates and makes decisions about incoming information  Spinal Cord  Connects brain w/ peripheral nerves  Nerves  Send & receive messages (chemical /electrical) 3

Divisions of the Central Nervous System 4 Central Nervous System Autonomic (Involuntary) Parasympathetic “Rest & Digest” Sympathetic “Fight/Flight” Somatic (Voluntary)

Components of the Endocrine System  Scattered glands, cells, tissues that release hormones into bloodstream  Hormones regulate & control body functions 5

The CNS & Endocrine System Work Together to respond to Stress  Nervous system operates fast, endocrine system is slower  Both systems act simultaneously to bring about change during a stress response  Ex. Release of cortisol and adrenaline during a stress response 6

Physical Responses to Stress  Cortisol and Adrenaline cause:  Acute hearing and vision (pupils dilate)  Increased HR  Release of sugar into bloodstream (by liver)  Digestion to halt  The release of endorphins (pain reliever)  Bronchi to dilate 7

Emotional & Behavioral Responses to Stress  Behavioral responses to stress are controlled by the Somatic N.S.  Effective responses to stress: Talking, laughing, exercise, time management  Ineffective responses to stress: Eating, Procrastination, Frustration 8

Personality and Stress  What determines how we respond to stress?  Personality Type A, B and C personalities Resilient personality  Cultural background  Gender  Past Experiences 9

Return to Homeostasis  What is Homeostasis?  The body’s ability to maintain internal stability, while our environment constantly changes.  Why is it important to return to homeostasis? 10

The General Adaptation Syndrome  Pattern of all stressors  Alarm Sequence of events brought on by Fight-or-Flight reaction May experience headaches, anxiety  Resistance New level of homeostasis where body is more resistant to disease and injury  Exhaustion Life-threatening physiological state Allostatic Load: Long-term wear and tear of the stress response A high allostatic load is linked with heart disease, obesity hypertension, and reduced immune function 11

General Adaptation Syndrome (G.A.S.), a theory of Stress and Disease  Alarm  Resistance  Exhaustion 12

Stress and Disease  Several components interact w/ stress to increase vulnerability to disease  Genetic predisposition  Personality  Social environment  Health related behaviors 13

Women, Men, and Stress  Women and stress  Balancing multiple roles  Men and stress  Compelled to be in charge at all times  American Psychological Association’s “ Stress in America” survey  82% of female and 71% of male Americans reported stress-related health problems.  Physiological Differences  Testosterone – men  Oxytocin – women 14

Psychoneuroimmunology (PNI)  Definition: Study of complex interactions between N.S, endocrine and immune system  Specific connections between stress & immune system exist  Chronic high blood pressure Atherosclerosis  Strokes  Psychological problems brought on by hormones released during stress response  Colds and other infections  Cancer 15

Managing Stress  Social Support  Communication  Exercise  Nutrition  Sleep 16

 How sleep works  Two phases: REM and NREM (4 stages of successively deeper sleep)  During NREM, vital signs slow and growth hormone is released, brain wave patterns slow  During REM dreams occur, vital signs increase  Sleep problems  Insomnia  Sleep apnea Chapter Two©2008 McGraw-Hill Companies. All Rights Reserved. 17 Managing Stress

Cognitive Techniques  Think and act constructively  Take control  Problem-solve  Modify your expectations  Stay positive  Cultivate your sense of humor  Focus on what’s important 18

Relaxation Techniques  Progressive relaxation  Visualization  Meditation  Deep breathing  Yoga  Music  Tai chi (Taijiuan)  Biofeedback 19