Chapter 2 - Summary Connect Core Concepts in Health PDF

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Chapter 2 

Stress: The Constant Challenge

What Is Stress? o Commonly, stress refers to two different things:  Stressors: mental states or events that trigger physical and psychological reactions  Stress response: the reactions themselves

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Physical Responses to Stressors o Two systems in your body are responsible for the physical response  Nervous system  Endocrine system o Rapid chemical reactions prime the body to act quickly and appropriately

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The Nervous System(aka Ryan all the time when he complains about his knee) o Nervous system: the brain, spinal cord, and nerves  Handles very short-term stress o Part is under voluntary control o Part is not under conscious supervision— the autonomic nervous system  Parasympathetic division  Relaxed state; aids in digesting food, storing energy, and promoting growth  Sympathetic division

 Stimulated state—such as when you experience severe pain, anger, or fear 

Actions of the Nervous and Endocrine Systems Together o During stress, the sympathetic nervous system triggers the endocrine system o Endocrine system: glands, tissues, and cells that help control body functions 

Releases hormones

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Helps prepare the body to respond to stress

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Handles both acute and chronic stress  Acute stress: short-term  Chronic stress: long-term, won’t go away, consistent

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Actions of the Nervous and Endocrine Systems Together (2) o How do they work together in an emergency?  Adrenal glands are activated, releasing cortisol and epinephrine (adrenaline)  Trigger physiological changes (the fight-or-flight reaction)  Heart rate and respiration accelerate  Hearing and vision become more acute  Liver releases extra sugar into the bloodstream  Perspiration increases  Brain releases endorphins o Once the stressful situation ends, the body returns to homeostasis: its normal state

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Figure 2.1 The Fight-or-Flight Reaction o In response to a stressor, the autonomic nervous system and the endocrine system prepare the body to deal with an emergency.

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o Jump to long image description 

Psychological and Behavioral Responses to Stressors o Responses to stress vary from person to person o Cognitive appraisal of a potential stressor influences how it is viewed o Two factors that can reduce the magnitude of the stress response:  Successful prediction  Perception of control

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Figure 2.2 Stress Level, Performance, and Well-Being o A moderate level of stress challenges individuals in a way that promotes optimal performance and well-being. Too little stress, and people are not challenged enough to improve; too much stress, and the challenges become stressors that can impair physical and emotional health. o © Image Source/Getty Images; © John Fedele/Getty Images; © John Lund/Drew Kelly/Blend Images LLC

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Effective and Ineffective Responses o Emotional responses are determined by personality and temperament but can also be regulated with coping techniques o Behavioral responses are conscious actions controlled by the somatic nervous system o Effective behavioral responses: expressing emotion, learning new skills, exercising, meditating o Ineffective behavioral responses: overeating and using tobacco, alcohol, and other drugs  Can impair wellness

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Personality and Stress

o Personality: the sum of cognitive, behavioral, and emotional tendencies  Affects a person’s perception of and reaction to stressors, which in turn have health effects o Personality types:  Type A: overcompetitive, controlling, impatient, aggressive  Type B: relaxed, contemplative, tolerant of others  Type C: anger suppression, difficulty expressing emotions, feelings of hopelessness and despair, exaggerated responses to stressors  Type D: anxiety, irritability, depression 

Personality and Stress (2) o Personality traits:  Hardiness is a trait that allows people to cope more positively with stress  Personal motivations affect stress and help determine its impact on health  Stressed power motivation  Unstressed affiliation motivation  Resilience refers to traits associated with social and academic success in at-risk populations  Nonreactive resilience: does not react to a stressor  Homeostatic resilience: may react strongly but returns to baseline quickly  Positive growth resilience: learns and grows from stress

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Other Factors in Responses to Stressors

o Cultural background  Culture clashes can be a source of stress o Gender  Strict adherence to gender roles can limit one’s response to stress and become its own source of stress  Women report higher levels of stress than men  Traditional ideas to conform to (ex. not engaging in sports) o Past experience  Good or bad experiences color how people respond to similar situations 

Table 2.1 Physical, Emotional, and Behavioral Symptoms of Excess Stress

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PHYSICAL SYMPTOMS o Dry mouth o Frequent illnesses o Gastrointestinal problems o Headaches o High blood pressure o Pounding heart o Stiff neck or aching lower back o Sweating o Teeth grinding

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EMOTIONAL SYMPTOMS o Anxiety o Depression

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o Edginess o Hypervigilance o Impulsiveness o Fatigue o Inability to concentrate o Irritability o Trouble remembering things 

BEHAVIORAL SYMPTOMS o Crying o Disrupted eating habits o Disrupted sleeping habits o Irritability o Problems communicating o Increased use of tobacco, alcohol, or other drugs o Sexual problems o Social isolation

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The General Adaptation Syndrome (GAS)

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Predictable response pattern to all stressors

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Eustress: brought on by a pleasant stressor

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Distress: brought on by an unpleasant stressor

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Stages of GAS

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Alarm

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Shock phase followed by antishock phase

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Resistance

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Continued stress and body develops new level of homeostasis

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Exhaustion

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Immune system is suppressed

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Figure 2.3 The General Adaptation Syndrome

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During the alarm phase, the body’s resistance to injury lowers. With continued stress, resistance to injury is enhanced. With prolonged exposure to repeated stressors, exhaustion sets in.

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Connectedness and Health

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Biofeedback techniques have been used to study how the body selfregulates

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Deregulation is what happens when a physiological system becomes imbalanced due to inattention and mind-body disconnection

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Disconnection may lead to illness

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IAA model (intention, attention, attitude) emphasizes mindfulness: the intentional cultivation of attention in a way that is nonjudging and nonstriving

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Video – Shauna Shapiro: The IAA Model of Mindfulness

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Intention: why are you doing it/what is the purpose

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Attention: present moment awareness

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Attitude: the manner in which we pay attention

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“What you practice becomes stronger”

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Figure 2.4 The Consequences of Inattention; the Benefits of Attention

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Inattention leads to disconnection, disconnection leads to disregulation, disregulation leads to disorder, and disorder may lead to illness. Mindfulness practices can reverse this deadly progression and promote wellness: Attention leads to connection, which leads to regulation, which leads to order, which leads to ease.

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Allostatic Load

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Some aspects of the GAS model are outdated

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Stress response itself is now believed to be the cause of disease over time

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Allostatic load: the long-term wear and tear of the stress response

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High allostatic load is linked to a greater risk of disease

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Psychoneuroimmunology

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Psychoneuroimmunology (PNI): the study of the interactions among the nervous, endocrine, and immune system

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Hormones and other chemical messengers released in the stress response may inhibit or strengthen the immune system

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Different types of stress affect immunity in different ways

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Acute stress causes rise in immune system

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Chronic stress lowers immune system and makes body release cortisol

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Stress and Specific Conditions

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Cardiovascular disease

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Blood pressure rises during the stress response (hypertension)

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Chronic high blood pressure leads to atherosclerosis (hardening of arteries)

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Anger and hostility seem to be especially harmful

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Psychological problems

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Stress contributes to problems such as depression, panic attacks, anxiety, eating disorders, and post-traumatic stress disorder (PTSD)

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Altered immune function

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Increases susceptibility to colds, infections, asthma, and flare-ups of chronic diseases

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Stress and Specific Conditions (2)

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Headaches

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allergy attacks,

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Three categories of headaches have been linked to stress: tension headaches; migraine headaches; and cluster headaches (around eye, unknown cause)

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Other health problems

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Stress has also been linked to digestive problems, asthma, cancer, skin disorders, fibromyalgia, insomnia and fatigue, injuries, menstrual irregularities, impotence, and pregnancy complications

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Common Sources of Stress

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Major life changes

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Daily hassles

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College stressors

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Academic stress

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Interpersonal stress

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Time pressures

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Financial concerns

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Worries about the future

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Common Sources of Stress (2)

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Job-related stressors

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When workers can shape how their jobs are performed, job satisfaction goes up and stress levels go down

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Social stressors

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Real social networks

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Virtual social networks

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Environmental stressors

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Internal stressors

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Managing Stress

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Shore up your support system

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Volunteer

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Improve communication

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Avoid suppressing feelings or expressing them

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Develop healthy exercise and eating habits

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Time Management

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Set priorities

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Schedule tasks for peak efficiency

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Set realistic goals and write them down

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Budget enough time

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Break up long-term goals

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Visualize achievement

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Keep track of tasks you put off

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Do least-favorite tasks first

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Consolidate tasks

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Identify quick transitional tasks

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Delegate responsibility

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Say no when necessary

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Take breaks

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Avoid “time sinks”

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Just do it!

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Cultivating Spiritual Wellness

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Spiritual wellness is associated with greater coping skills and higher levels of overall wellness

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Provides social support

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Encourages health habits

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aggressively

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Promotes a positive attitude and sense of meaning and purpose

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Encourages moments of relaxation, such as through prayer

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Spiritual wellness does not require participation in organized religion

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Confiding in Yourself through Writing

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Keeping a diary can help cope with severe stress

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May be particularly helpful for those who find it difficult to others

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Writing about traumatic and stressful events may have a short-term negative effect but over the long term reduces stress

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Set aside a time each day or week to write down your feelings about stressful events in your life

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Cognitive Techniques

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Think and act constructively

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Take control

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Problem-solve

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Modify your expectations

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Stay positive

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Practice affirmations

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Cultivate your sense of humor

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Focus on what’s important

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Body-Awareness Techniques

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Practicing mindfulness leads to better problem-solving skills, emotional self-regulation, and resilience

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Yoga cultivates body awareness, ease, and flexibility

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meditation or

to open up

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Tai chi promotes relaxation and concentration; teaches you to move with rather than against the stressors of everyday life

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Qigong seeks to restore energy and balance

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Counterproductive Coping Strategies

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Tobacco use

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Unhealthy eating habits

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Use of alcohol and other drugs

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Stimulants such as amphetamines

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Marijuana can illicit panic attacks

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Opioids such as morphine and heroin

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Tranquilizers such as Valium and Xanax (dependency)

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Getting Help

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No single strategy or program for managing stress will work for everyone

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If self-help techniques are not enough

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Read more about specific approaches

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Consult a peer counselor

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Join a support group

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Participate in a few psychotherapy sessions

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Sleep

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Adequate sleep

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Improves mood

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Fosters feelings of confidence and self-worth

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Enhances mental functioning

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Supports emotional functioning

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How Sleep Works: The Physiology of Sleep

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Sleep occurs in two phases:

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Rapid eye movement (REM) sleep

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Brain activity similar to waking hours

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Non-rapid eye movement (NREM) sleep In sleep, people cycle through NREM and REM sleep repeatedly Periods of REM sleep are longer in the last part of the night

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Homeostatic sleep drive (getting up and staying up) and the circadian rhythm (affected by daylight) are two mechanisms in promoting healthful sleep

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Figure 2.5 Sleep Stages and Cycles

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During one night of sleep, the sleeper typically goes through four or five cycles of NREM sleep (four stages) followed by REM sleep.

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SOURCE: Adapted from Krejcar, O., J Jirka, and D. Janckulik. 2011. Use of mobile phones as intelligent sensors for sound input analysis and sleep state detection. Sensors 11(6): 6037–6055.

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Adequate Sleep and Your Health

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Inadequate sleep has been associated with multiple health risks

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Inadequate sleep is also related to increased stress and the dangers of sleeping while driving

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Sleep disorders:

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Insomnia

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Restless leg syndrome (RLS)

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Sleep apnea

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Figure 2.6 Sleep Apnea

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Sleep apnea occurs when soft tissues surrounding the airway relax, “collapsing” the airway and restricting airflow.

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Improving Sleep

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Nine hours is generally sufficient

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Support natural sleep rhythms and drives

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Create a good sleep environment

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Avoid substances that disrupt sleep

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Treat conditions that interfere with sleep

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Don’t equate sleeplessness with job or school performance

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Avoid sleep pitfalls

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Remember the value of relaxation

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Review

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Explain what stress is

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Describe the relationship between stress and health

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List common sources of stress

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Describe and apply techniques for managing stress

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Explain the health-related benefits of sleep and the consequences of disrupted sleep

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Appendix A

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Long image descriptions

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Figure 2.1 The Fight-or-Flight Reaction Appendix

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Endorphins are released to block any

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distracting pain.

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Pupils dilate to admit extra light for more

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sensitive vision.

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Hearing becomes more acute.

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Mucous membranes of nose and throat shrink, while muscles force a wider opening of air passages to allow easier airflow.

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Secretion of saliva and mucus decreases; digestive activities have a low priority in an emergency.

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Air passages dilate to allow more air into lungs.

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Heart accelerates rate of beating. Strength of contraction increases to allow more blood

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flow where it is needed.

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Digestion halts.

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Spleen releases more red blood cells to meet an increased demand for oxygen and to replace any

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blood lost from injuries.

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Adrenal glands stimulate secretion of epinephrine,

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increasing blood sugar, blood pressure, and heart rate; also spur increase in amount of fat in blood. These changes provide an energy boost.

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Pancreas decreases secretions because digestion has halted.

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Muscles of intestines stop contracting because digestion has halted.

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Fat is removed from storage and broken ...