Chapter 3 Coping with Stress

Principles of Personal Health

I. Stress and Stressors

A. Introduction

1. Stress- Physiological state of disruption caused by the presence of an unanticipated event

2. Stressors- Factors or events, real or imagined, that elicit a state of stress

3. Those who thrive in the face of change do so because of differences in their outlook and coping skills

B. Variation in Response to Stressors

1. A stressor for one person might not be a stressor for another

C. Positive or Negative Stressors

1. Stressors produce the same physical response whether good or bad

a. Eustress- Positive Stress

b. Distress- Negative Stress

2. Distress that is not controlled can result in illness and death

D. Inevitability of Stress

1. Only in death can stress be avoided

2. Stress motivates people to action

E. Uncontrolled Stress Related to Disease

1. If a stressor is not resolved, the human body becomes exhausted

2. This leads to stress-related diseases

3. Major stress-related diseases include:

a. Hypertension

b. Stroke

c. Heart disease

d. Kidney disease

e. Depression

f. Alcoholism

II. College-Centered Stressors

A. Introduction

1. The undergraduate experience can be a stressor because of its role in preparation for life

2. College life can be stressful

3. In college, stressors can arise form the following areas:

a. Employment

¨ Questions of having chosen the right field of study

¨ Uncertainty about job opportunities, technical capabilities, starting salaries, and the need for a graduate degree

¨ A key presentation at work

b. Institutional Expectations

¨ Course selection/withdrawal

¨ Admission to graduate school

¨ Performance on examinations

c. Financial Support

¨ College education cost is among the most pressing of all concerns

d. Personal Expectations

¨ "Will I be among the students who will not complete the year?"

e. Family Expectations

¨ College is an experiment in disengagement from the family

¨ Being responsible for completing course requirements, establishing social relationships, and managing time

f. Time Management

¨ Productive use of time is a problem for many college students

¨ Keep a log of how you use your time

¨ Analyze these records

¨ Divide your time into blocks with related activities scheduled together

¨ Schedule specific actives in each block

¨ Conclude each activity your start

¨ Reassess your activities occasionnally

g. Cultural Conflicts

¨ The culture which people are a part of may not assign value to education

h. Religious Faith

¨ Higher education is designed to challenge your knowledge, values, and practices

i. Faculty Expectations

¨ Most professors expect students to pursue their studies with seriousness

¨ Stressors can occur in the form of grades or weak employment recommendations

III. Life-Centered Stressors

A. Day-to-day living produces stressors

B. Cost of Living

1. The cost of goods and services can easily exceed our financial resources

2. Baby-sitting

3. Entertainment

4. Car repair

5. Medical care costs

C. Job Insecurity

1. Downsizing of the American workforse is a principle stressor

D. Loss of Property

1. When a home business or farm is lost, chronic stress may result

E. Being Too Busy

1. People can experience periods when more is asked of them than they have time to give

F. Relaxation

1. People can be aware that relaxation is in their best interest but are unable to do so

G. Family Illness

1. Many people experience family illnesses involving spouses, children, or aging parents

H. Personal Illness

1. People can be confronted by their own illnesses

2. This can produce concerns over costs, relationship changes, lifestyle modifications, and challenges to self-esteem

I. Personal Safety

1. Peole are stressed by personal safety

2. Examples: killings on the streets, at work, and at home

IV. Generalized Physiological Response to Stressors

A. Different stressors are able to elicit common physical reactions

B. General Adaptation Syndrome- Three stages the human body moves through when confronted by stressors:

1. Alarm Reaction Stage

a. The body immediately prepares for difficulty

b. Fight-or-Flight response

2. Resistance Stage

a. Body’s attempt to reestablish internal balance (homeostasis)

b. Effective coping or a change in the status of the stressor will occur

c. At the completion of this recovery, the body has returned to its prestressed state

3. Exhaustion Stage

a. Body systems that were called on may not be able to resist the stressor indefinitely

b. Exhaustion results which can produce emotional breakdown or even death

XIII. The Stress Response

A. Stressors

1. A person must first be confronted by change

B. Sensory Modalities

1. The central nervous system muse sense the event

C. Cerebral Cortex

1. Events become stressors when they are perceived as stressors

D. Endocrine System

1. A stressor involves the endocrine system

2. The powerful hormone ACTH stimulates the adrenal glnads to produce corticoids

3. Corticoids influence blood volume and blood pressure

E. Epinephrin-Influenced Responses --> The following tissue responses can be expected:

1. Decreased Digestive Activity

a. The body must turn to glucose already circulating in the blood stream or stored in the body

b. The entire digestive system slows down

2. Increased Metabolic Rate

a. Glucose is rushed by blood circulation to the muscle cells for energy

3. Increased Sweating

a. The body sweats to control temperature increase due to energy production

4. Decreased Salivation

5. Increased Muscular Tension

a. Twithching and tautness of the arms ans legs reflect how close to the fully contracted state skeletal muscles have become

6. Increased Rate of Cardia and Pulmonary Function

a. During periods of stress, the heart and lungs shift into high gear to ensure maximal oxygen consumption

7. Altered Immune System Response

a. Immune system cells are mobilized in anticipation of bodily injury

8. Decreased Clotting Time

a. Blood clotting time decreases during stress

F. Influences of Corticoids and Epinephrin on Energy Release

1. Increased Glucose Use

a. Glucose in the body’s most basic sourse of energy

b. Stress causes the release of glycogen

2. Increased Fat Use

a. If the body’s supply of glucose is depleted, the body turns to fat, then muscle tissue

3. Muscle Tissue Breakdown and Use

a. If the stressor is unusually powerful, demands continue to the point that muscle tissue is used

b. Most stressors are resolved before this occurs

VI. Stress and Psychoimmunology

A. Introduction

1. Feelings associated with stress and social support systems relate to the weakening of the immune respones

2. Studies have indicated that as stress levels increase, colds become more common

B. Personality Traits

1. The cocept of time-dependence as the most influential personality trait associated with stress has given way to concern over high levels of anger and cynicism

VII. Intensity of Stressors

A. Not everyone reacts similarly to a given stressor

VIII. Coping: Reacting to Stressors

A. Coping skills emphasize lifestyle management techniques, time management, and social relationships

B. Stress Management Techinques

1. Self-Hypnosis

a. Can be learned in one session

b. Are self-administered lasting 10-20 minutes

c. Beware of unqualified practitioners

2. The Relaxation Response

a. Focus is to quite the body and mind

b. Centers on exhalation and allowing the body to relax while sitting in a comfortable position

3. Progressive Muscle Relaxation

a. Procedure in which each of several muscle groups are systematically contracted and relaxed

b. This is done while lying on the floor with hands at sides facing upwards

c. Alternating periods of inhalation and exhalation are bugun

d. During inhalation, muscles are contracted

e. During exhalation, muscles are relaxed

f. Focus on the feeling of tension leaving the body

g. Once mastered, this can be done in almost any setting

4. Quieting

a. Striving for a positive mental state

b. Deep exhalation and relaxing upon sensing the onset of a stressor

5. Yoga

a. Can be learned in 1-3 months

b. Is practiced daily in a quiet setting

6. Diaphragmatic Breathing

a. Produces relaxation that buffers the stress response Assume a comfortable position Concentrate

¨ Take air into your lungs

¨ Pause before exhaling

¨ Relase the air

¨ Pause after exhalation

¨ Visualize

7. Meditation

a. Allows the mind to transcend thought effortlessly

b. Depth of concentration frees the mind from conscious thought

8. Biofeedback

a. A system for monitoring and controling physiological functions

9. Exercise

a. Movement activities reduce stress, expend energy, promote relaxation, and provide social contact

b. Examples: Running, joggind, swimming, walking, biking

c. Three to four 30-minute sessions per week are sufficient

IX. A Realistic Perspective of Stress and Life

A. Understand life will never be without stress

B. Coping suggestions:

1. Do not be supprised by trouble

2. Search for solutions

3. Take control of your own future

4. Move away from negative thought patterns

5. Rehearse success

6. Accept the unchangeable

7. Live each day well

8. Act on your capacity for growth

9. Allow for renewal

10. Tolerate mistakes

C. A realistic and positive outlook on life requires less coping time

D. Remember, Change is inevitable

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