health and wellness chapter 2

© 2012 McGraw-Hill Companies. All Rights Reserved.

Chapter Two


Stress refers to two different things: Situations that trigger physical and emotional

reactions, and The reactions themselves

Our textbook defines: Stressor – a situation or condition that triggers

physical and emotional reactions Stress response - the reactions to the stressor

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Two systems in your body are responsible for your physical response to stressors:1. Nervous system 2. Endocrine system

Rapid chemical reactions affect almost every part of your body

You will be primed to act quickly and appropriately in time of danger

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Autonomic Nervous System Parasympathetic division

Relaxed

Sympathetic division Arousal Neurotransmitter

Norepinephrine (used bythe sympathetic nerves)

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During stress, the sympathetic nervous system triggers the endocrine system

System of glands, tissues, and cells help control body functions

Releases hormones Helps prepare the body to respond to stress

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Adrenal glands release key hormones Cortisol Epinephrine (adrenaline) Endorphins (pain relievers)

Fight-or-flight reaction Homeostasis

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Part of our biological heritage Survival mechanism “Absurdly inappropriate” at times in modern

life

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External and internal factors Cognitive mental appraisal

Successful prediction Perception of control Highly individual and strongly related to emotions

Effective responses to stress: Talking, laughing, exercising, time management

Ineffective responses to stress: Overeating, expressing hostility, using drugs

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Personality Types A, B, and C Resilience

Nonreactive resilience Homeostatic resilience Positive growth resilience

Gender role Cultural background Past experiences

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Symptoms from excess stress are distinct, yet closely interrelated

Stress11


Table 2.1 Symptoms of Excess Stress


Women and stress Balancing multiple roles

Men and stress Compelled to be in charge at all times

American Psychological Association (APA) “Stress in America” survey shows gender stress differences

Physiological differences Testosterone – males Oxytocin – women

Stress and health According to the APA, 43% of adult Americans suffer from

stress-related health problems

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Theory developed by Hans Selye Eustress (stress from a pleasant stressor) Distress (stress from an unpleasant stressor)

Physical responses occur in three stages:6. Alarm

Fight-or-flight reaction

7. Resistance8. Exhaustion

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Long-term negative impact of the stress response on the body

Exposure to stress hormones (cortisol) Depends on many factors: Genetics Life experiences Responses to stressors

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Study of the relationship between stress and disease

Complex network of nerve and chemical connections among the nervous system, endocrine system, and the immune system

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Cardiovascular disease (CVD) Chronic high blood pressure

Atherosclerosis Strokes Cardiomyopathy (“broken heart syndrome”) Elevated cholesterol Increased inflammation

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Emotional and physical changes Depression Panic attacks Anxiety Eating disorders Post-traumatic stress disorder (PTSD)

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Stress affects the immune system Colds and other infections Asthma and allergy attacks Cancer susceptibility Chronic disease flare-ups

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Digestive problems Headaches/migraines Insomnia and fatigue Injuries Menstrual irregularities Impotence Pregnancy complications

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Major life changes Daily hassles College stressors

Academic Interpersonal Time pressures Financial concerns Worries about

future Job-related stressors

Burnout

Social Real social networks Virtual social networks

Environmental Natural disasters Acts of violence Industrial accidents Intrusive noises or

smells Internal stressors Dimensions of diversity

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Social support Communication Exercise Nutrition Sleep

Sleep problems Insomnia Sleep apnea

Identify individual stressors

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Time management Set priorities Schedule tasks for peak efficiency Set realistic goals and write them down Budget enough time Break up long-term goals Visualize achievement of goals Keep track of tasks you put off Do least-favorite tasks first Consolidate tasks Identify quick transitional tasks Delegate responsibility Say “no” when necessary Give yourself breaks Avoid personal “time sinks” Just do it!

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Social support Healthy habits Positive attitude Moments of relaxation

Spirituality provides an ethical path to personal fulfillment

Helps you be more aware of your personal values

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Keep a diary or journal Helpful for those who are shy May negatively effect short-term mood, but

over the long term stress is reduced

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Think and act constructively. Take control. Problem-solve. Modify your expectations. Stay positive. Practice affirmations. Cultivate your sense of humor. Focus on what’s important.

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Progressive relaxation Visualization Meditation Deep breathing Yoga Tai chi (taijiquan) Music Biofeedback

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Tobacco Alcohol Drugs Unhealthy eating habits

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Identify stressors Journal for two weeks Spot patterns

Design your plan Choose techniques for coping Create a contract

Get help

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Chapter Two

health and wellness chapter 2

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