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Chapter 3: Managing Stress and Coping With Life’s Challenges Notes

LO1: What is Stress? Similar to developing physical fitness, developing spiritual health takes knowledge, guidance, commitment, and consistency. Learning practices such as mindfulness, meditation, contemplation, right-mindedness, prayer, and service, and doing them regularly, will help build a foundation of spiritual health.

- stress is a series of mental and physiological responses and adaptations to a real or perceived threat to one’s well-being

- eustress is stress that presents opportunities for personal growth; positive stress - getting married, the excitement of a first date, or winning a major competition can give rise to the pleasurable rush associated with eustress

- distress is stress that can have a detrimental effect on health; negative stress - acute stress is the short-term physiological response to an immediate perceived threat - episodic acute stress is the state of regularly reacting with wild, acute stress about one thing or another

- chronic stress is an ongoing state of physiological arousal in response to ongoing or numerous perceived threats

- traumatic stress is a physiological and mental response that occurs for a prolonged period of time after a major accident, war, assault, natural disaster, or an event in which one may have been seriously hurt, killed, or witness to horrible things

LO2: Body Responses to Stress Several theories attempt to explain what happens when a person experiences real or perceived stress. The alarm, resistance, and exhaustion phases of general adaptation syndrome (GAS) involve physiological responses to both real and imagined stressors and cause complex hormonal reactions. The transactional theory, minority stress theory, and Yerkes-Dodson law of arousal help explain other factors that influence how stress is perceived, how people cope at varying levels of stress, and how health disparities can influence stress levels

- homeostasis is a balanced physiological state in which all the body’s systems function smoothly

- adaptive response is the physiological adjustments the body makes in an attempt to restore homeostasis

- general adaptation syndrome (GAS) is the pattern followed in the physiological response to stress, consisting of the alarm, resistance, and exhaustion phases - three distinct phases: alarm (stressor disrupts body’s stability, temporarily lowering resistance), resistance (adaptation resources are mobilized to combat stressor, and body maintains a higher level of resistance), and exhaustion (body runs out of adaptation energy stores for adjusting to stressor, and resistance drops below normal) - alarm stage: flight-or-flight response (physiological arousal response in which the body prepares to combat or escape a real or perceived threat) 1. more blood flows to the brain; senses sharpen 2. pupils dilate to bring in more light and increase visual perception 3. hearing ability increases 4. salivation decreases 5. perspiration increases 6. heart rate and blood pressure increase 7. respiration rate increases 8. liver and fat tissues release energy-producing substances (ex: glucose) into bloodstream 9. digestive system slows as blood supply is diverted to more critical areas 10. immune system activity decreases 11. blood-clotting ability increases 12. more blood flows to muscles; muscles tense 13. urine production decreases

- when the mind receives a stressor, the cerebral cortex (the region of the brain that

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interprets the nature of an event) triggers an autonomic nervous system (ANS) response that prepares the body for action. An ANS response is the portion of the central nervous system that regulates body functions that a person does not normally consciously control two branches: sympathetic and parasympathetic A. sympathetic nervous system - branch of the autonomic nervous system responsible for stress arousal (energizes the body for fight or flight by signaling the release of several key stress hormones, particularly epinephrine, norepeinephrine, and cortisol) - sympathetic nervous system’s responses to stress involve a series of biochemical exchanges between different parts of the body - hypothalamus (area of the brain located near the pituitary gland; works in conjunction with the pituitary gland to control reproductive functions) functions as the control center of the sympathetic nervous system and determines the overall reaction to stressors. When the hypothalamus perceives that extra energy is needed to fight a stressor, it stimulates the adrenal glands, located near the top of the kidneys, to release the hormone epinephrine, also called adrenaline. Epinephrine more or less “kicks” the body into gear, causing more blood to be pumped with each beat of the heart, dilates the airways in the lungs to increase oxygen intake, increases breathing rate, stimulates the liver to release more glucose (which fuels muscular exertion), and dilates the pupils to improve visual sensitivity - cortisol is a hormone released by the adrenal glands that makes stored nutrients more readily available to meet energy demands

- endorphins are opioid-like hormones that are manufactured in the human body and con-tribute to natural feelings of well-being B. parasympathetic nervous system - branch of the autonomic nervous system responsible for slowing systems stimulated by the stress response. - resistance phase: the body tries to return to homeostasis by resisting the alarm responses - special hormones such as oxytocin (also known as the “cuddle chemical”) begin to circulate in an attempt to bring physiological processes back to homeostatis. Because some perceived stressor still exists, the body does not achieve complete calm or rest. Instead, the body stays activated or “revved up” at a level that causes a higher metabolic rate in some organ tissues - exhaustion phase: the hormones, chemicals, and systems that trigger and maintain the stress response are depleted by substances such as oxytocin, and the body puts on the stress brakes, beginning to bring systems into balance - you may feel tired or drained as your body returns to normal. In situations where stress is chronic, triggers may reverberate in the body, keeping body systems at a heightened arousal state - the prolonged effort to adapt to the stress response leads to allostatic load, or exhaustive wear and tear on the body - immunocompetence is the ability of the immune system to respond to attack

- transactional model of stress and coping - theory proposed by psychologist Richard Lazarus, -

saying that our reaction to stress is about the interaction between perception, coping ability, and environment minority stress perspective is the theory positing that minority stress may be partially explained by disparities and the chronic stress inherent in populations where rejection, alienation, and hostility persist Yerkes-Dodson law of arousal is the theory suggesting that when arousal or stress increases, performance goes up to a point, after which performance declines

LO3: Physical Effects of Stress Undue stress for extended periods of time can compromise the immune system and result in serious health consequences. Stress has been linked to numerous health problems, including cardiovascular disease, weight gain, hair loss, diabetes, digestive problems, and increased susceptibility to infectious diseases. Psychoneuroimmunology is the science that analyzes the relationship between the mind’s reaction to stress and the function of the immune system

- common physical symptoms of stress: - tension headaches, migraines, dizziness - oily skin, skin blemishes, rashes, blushing, acne - dry mouth, jaw pain, grinding teeth, insomnia, sleep difficulties - backache, neck stiffness, muscle cramps, fatigue, muscle spasms - tightness in chest, hyperventilation, heart pounding, palpitations - stomachache, acid stomach, burping, nausea, indigestion, stomach butterflies

- diarrhea, gassiness, constipation, increased urge to urine - cold hands, sweaty hands and feet, trembling - psychoneuroimmunology (PNI) is the study of the interactions of behavioral, neural, and endocrine functions and the functioning of the body’s immune system LO4: Stress and Your Mental Health Stress can have negative impacts on your intellectual and psychological health, including impaired memory, poor concentration, depression, anxiety, and other disorders LO5: Psychosocial and physical sources of stress include change, hassles, relationships, academic and financial pressure, frustrations and conflict, overload, bias/discrimination, and environmental stressors

- the annual Stress in America survey has indicated that large percentages of American adults report experiencing concerns over money, work, and the economy as major sources of stress in their lives - 64% money - 60% work - 49% economy - 47% family responsibilities - 46% personal health concerns - 44% relationships - 43% family health problems

- overload is a condition in which a person feels overly pressured by demands - burnout is a state of physical and mental exhaustion resulting from unrelenting stress - background distresses are environmental stressors of which people are often unaware LO6: Individual Factors That Effect Your Stress Response Some sources of stress are internal and are related to appraisal, self-esteem, self-efficacy, personality types, hardiness and resilience, grit, shift and persist, and other factors

- appraisal is the interpretation and evaluation of information provided to the brain by the senses

- suicidal ideation is the desire to die and thoughts about suicide - self-efficacy, or confidence in one’s skills and ability to cope with life’s challenges, appears to be a key buffer in preventing negative stress effects

- shift and persist is a strategy of reframing appraisals of current stressors and focusing on a meaningful future that protects a person from the negative effects of too much stress

Personalities

- psychological hardiness is a personality trait characterized by control, commitment, and the embrace of challenge

- psychological resilience is the capacity to maintain or regain psychological well-being in the face of adversity, trauma, tragedy, threats, or significant sources of stress

- type A: hard-driving, competitive, time-driven perfectionists - exhibit a “toxic core,” that is, they demonstrate a disproportionate amount of anger,

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distrust, and a cynical, glass-half-empty approach to life—a set of characteristics referred to as hostility (the cognitive, affective, and behavioral tendencies toward anger, distrust, and cynicism) increased risk for heart disease and a host of other health issues those who have high-stress work environments, are exposed to traumatic events, suffer from depression, or who have personalities that lead to conflict with others have an increased risk for type 2 diabetes

- type B: relaxed, noncompetitive, and more tolerant of others - type C: a suppressor who is stoic, denies their feelings or the existance of problems in their world, conforms to the wills of others, and appears calm and in control, even as their world swirls around them - more susceptable to illnesses such as asthma, multiple sclerosis, autoimmune disorders, and cancer; however, more research is necessary to support this relationship

- type D: tendency toward excessive negative worry and anxiety, lack of patience with others, and a quick temper - direct and decisive, with an abundance of self-confidence - eadership and management positions, are risk-takers and problem-solvers, are relied on for leadership, and enjoy being in charge - up to eight times more likely to die of a heart attack or sudden death

LO7: Managing Stress In College College and the transition to independent adulthood can be especially stressful. Managing stress begins with learning coping skills. Managing emotional responses, taking mental or physical action, developing a support network, practicing self-compassion, cultivating spirituality, downshifting, learning time management, managing finances, or learning relaxation techniques —all will help you better cope with stress in the long run

- coping is managing events or conditions to lessen the physical or psychological effects of excess stress

- stress inoculation is a stress-management technique in which a person consciously anticipates and prepares for potential stressors

- cognitive restructuring is the modification of thoughts, ideas, and beliefs that contribute to stress

- sympathomimetics are food substances that can produce stresslike physiological responses

- downshifting is taking a step back and simplifying a lifestyle that is hectic, packed with pressure and stress, and focused on trying to keep up; also known as voluntary simplicity

- biofeedback is a technique using a machine to self-monitor physical responses to stress Yoga Yoga is an ancient practice that combines meditation, stretching, and breathing exercises designed to relax, refresh, and rejuvenate. It began about 5,000 years ago in India and has become increasingly popular among Americans. Over 80 million Americans (34% of the population) say that, over the next year, they are very likely or somewhat likely to practice yoga. 81 Today, people are flocking to yoga as a form of stress release as well as for balance and flexibility and for overall health and fitness. Classical yoga is the ancestor of nearly all modern forms of yoga. Breathing, poses, and verbal mantras are often part of classical yoga. Of the many branches of classical yoga, Hatha yoga is the most well known; it is body focused, involving the practice of breath control and asanas— held postures and choreographed movements that enhance strength and flexibility. Recent research shows increased evidence of the benefits of Hatha yoga in reducing inflammation, boosting mood, increasing relaxation, and reducing stress among those who practice regularly. 82 Although studies have shown yoga to have similar benefits in treating insomnia and PTSD, reducing anxiety, lowering heart rate and blood pressure, improving fitness and flexibility, reducing pain, and other benefits, much of this research could benefit from more rigorous investigation...