lecture 5 stress & health. iclicker questions a. how demanding is your fall semester? b. how...
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Lecture 5
Stress & Health
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Iclicker Questions
A. How demanding is your Fall semester?
B. How much are you capable of doing well this semester?
C. Did you answer higher to question A or B?
D. How stressed are you, in general?
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Lecture Overview
Stress
Effects of Stress
Physiological Thriving
Reducing Stress
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Stress
Stress is operationalised in two ways:
Psychological events causing stress
Physiological responses to stress
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Psychological Stress
Degree to which people have to change and readjust their lives in response to an external event
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Psychologically Stressful Events
Both “good” and “bad” things can cause significant stress
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Physiological Stress
Stress on the body caused by physical or psychological stressors
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Allostasis
Body’s ability to adapt to constantly changing environments to maintain homeostasis
Tight Allostatic System
One that moves from high to low levels of arousal flexibly and fluidly depending on demands
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Allostatic Load
A chronically elevated state of arousal which damages the body and makes it less able to flexibly adapt to the environment
Result of chronic stressors
Associated with heart disease, diabetes, suppressed immunity, hypertension
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Effects of Stress
Stress & Performance
Stress & Health
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Stress & performance
When motivated to perform well, the way your body responds to the stressor can either IMPROVE or INHIBIT your performance
Improving Performance: Challenge
Inhibiting Performance: Threat
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Challenge & ThreatChallenge Threat
Physiological
Patterns
↑ Heart Rate ↑ Heart Rate
↑ Strength of Heart Contraction
Mild-or-No increase in strength of Heart
Contraction
↑ Cardiac Output (Blood Circulating in Torso)
↓ Cardiac Output
↑ Diameter of Circulatory Vessels
↓ Diameter of Circulatory Vessels
Performance
Implications
↑ blood flow to brain ↓ blood flow to brain
↑ blood to effector muscles
↓ blood to effector muscles
↑ cognitive & physical performance
↓ cognitive & physical performance
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Why Respond with Challenge or Threat?
What you expect is what you get …
… it all comes down to how you appraise the situation:
Challenge
PersonalResource
s
Situational Demands
PersonalResource
s
Situational Demands> <
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Cognitive Appraisals & Cardiovascular Responses
Tomaka, Blascovich, Kibler, & Ernst (1997)
Method:
1. Have participants complete verbal math task
2. Before task, asked participants:
Q1. How well can you can cope with the upcoming task?
Q2. How threatening is the upcoming task?
3. Divide participants into 2 groups:
Challenge Appraisals: Q1 > Q2
Threat Appraisals: Q1 < Q2
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Cognitive Appraisals & Cardiovascular Responses
Tomaka, Blascovich, Kibler, & Ernst (1997)
Results: Cardiac Output by Cognitive Appraisals
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Cognitive Appraisals & Cardiovascular Responses
Tomaka, Blascovich, Kibler, & Ernst (1997)
Results: Performance by Cognitive Appraisals
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Extreme Stress & Memory
In response to extreme stressors, body releases catabolic hormone cortisol
Cortisol reduces memory and linguistic functioning
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Cortisol & Cognitive Performance
Cortisol:
Decreases hippocampal mass in rats
Restricts blood flow in the hippocampus
Reduced linguistic complexity among humans giving speeches
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Stress & Health
Stress & Immunity
Stress & Long-Term Health
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Stress & Immunity
Psychological stress decreases immune functioning, making you more susceptible to disease
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Cohen’s Hotel Study
Cohen, Tyrrell, & Smith (1991)
Method:
1. 420 healthy adults invited to stay a week in a hotel
2. Completed measures of life stress
3. Were exposed to common cold viruses through nasal spray
4. Monitored for 7 days post-exposure
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Cohen’s Hotel Study
Cohen, Tyrrell, & Smith (1991)
Results:
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Stress & Long-Term Health
Revisiting Allostatic Load …
Chronic stress predicts:
Hypertension
Type II Diabetes
Weakened immune system
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Physiological Thriving
But sometimes …
Stress = Thriving
2 Aspects of “Positive” Stress:
Acute stressors (instead of chronic)
Complete relaxation in between stressors
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Physiological Toughening
Fast and strong mobilization of bodily stress responses during a stressor coupled with rapid recovery after the stressor is the healthiest response
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Physiological Toughening in Animals
Animals exposed to chronic stressors showed allostatic load
Animals exposed to intermittent stressors showed toughening
Increased immune response and suppression of cortisol
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Physiological Toughening in Humans
Performance of Swedish students directly predicted by:
Strong hormonal response to an exam
Rapid return to baseline post-exam
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Physiological Thriving
Epel, McEwen, & Ickovics (1998)
Compared to no stress or chronic stress, intermittent stressors lead to:
More effective coping with subsequent stressors
Healthier immune system
Longer cell life
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Epel, McEwen, & Ickovics (1998)
Compared to no stress or chronic stress, intermittent stressors lead to:
Responding positively to past stressors leads to perception of benefiting from stressors
Viewing stressors as a challenge improves responses to subsequent stressors
Psychological Thriving
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Take-home Messages
The ability to recover from stressors can turn potentially damaging events into empowering ones
Appraisals of resources vs. demands affect your physiological ability to perform
If you feel threatened …
Boost your resources: Practice makes perfect!
Re-appraise the situational demands
Know that if you can go in with confidence, your body will back you up!
Challenge responses are positive responses to stressors => Physical Thriving & Resilience to Future Stressors
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Reducing Stress
Exercise
Meditation
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Exercise & Stress Reduction
Berger & Motl (2000) reviewed > 80 studies
Exercise reliably improves mood and reduces stress
Caveats:
Regularity: ≥ 3 x per week
Duration: ≥ 20 minutes per session
Intensity: ≥ moderate intensity (break a sweat)
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Meditation
A class of techniques designed to influence an individual’s perception of consciousness through the regulation of attention
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Benefits of Meditation
Benefits of meditative practice:
Improved immune functioning
Decreased stress, improved well-being
Decreased relapse of chronic depression
Faster recovery from disease
Increased left pre-frontal asymmetry
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Left Pre-Frontal Cortex Asymmetry
Asymmetry in activity levels of left and right prefrontal cortex
The “Monk Experiments”
Left activity > 7 x right activity
More Generalizeable Populations: US Employees
Left Activity ≥ 1.5 x Right
Right Activity ≥ 1.5 x Left
• More positive emotion• Approach orientation• High immune functioning
• Greater incidence of mood disorders
• Avoidance orientation
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Relaxation & Meditation
When to meditate?
Whenever you think of it!
Try meditating for 5 min./day for overall improvement
Relaxation techniques to deal with immediate stressors:
http://www.utsc.utoronto.ca/psyb10/documents/relaxation.pdf
Focusing on Breath
Given that:
Inhaling increases your heart rate, and
Exhaling decreases your heart rate
Exhale longer than you inhale to slow heart rate
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Example Exam Question
After learning about the effects of chronic stress on health in PSYB10, you make a New Year's Resolution to improve your mood and stress level through an exercise plan for Winter term. Which of the following exercise plans will require the smallest time investment necessary to improve your daily stress levels?
A. Jogging around your neighbourhood at a moderate pace for 25 minutes on Monday nights, Tuesday nights, Thursday afternoon, and Saturday afternoon
B. Regularly taking a long, 2-hour stroll with your elderly grandmother in the park every weekday
C. Taking a long, 2-hour stroll around the park with your elderly grandmother every Sunday morning
D. Walking 30 minutes to work every day, which luckily doesn't make you sweaty at the start of the day
E. Doing jumping jacks (i.e., high intensity workout) continuously for 10 minutes each morning before school
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Example Exam Question
After learning about the effects of chronic stress on health in PSYB10, you make a New Year's Resolution to improve your mood and stress level through an exercise plan for Winter term. Which of the following exercise plans will require the smallest time investment necessary to improve your daily stress levels?
A.A. Jogging around your neighbourhood at a moderate pace for 25 Jogging around your neighbourhood at a moderate pace for 25 minutes on Monday nights, Tuesday nights, Thursday afternoon, minutes on Monday nights, Tuesday nights, Thursday afternoon, and Saturday afternoonand Saturday afternoon
B. Regularly taking a long, 2-hour stroll with your elderly grandmother in the park every weekday
C. Taking a long, 2-hour stroll around the park with your elderly grandmother every Sunday morning
D. Walking 30 minutes to work every day, which luckily doesn't make you sweaty at the start of the day
E. Doing jumping jacks (i.e., high intensity workout) continuously for 10 minutes each morning before school
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What Doesn’t Kill You Makes you Stronger
Next time:
Two Great Films of Social Psychology
Relevant Websites:
Toronto Meditation Guide:
http://torontomeditationguide.org/
CMHA Coping With Stress Info & Resources:
http://www.cmha.ca/english/coping_with_stress/