Download Managing Stress

Stress
Chapter 10
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
What Is Stress?
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Stressor = any physical or psychological event
or condition that produces stress
Stress response = the physiological changes
associated with stress
Stress = the collective physiological and
emotional responses to any stimulus that
disturbs an individual’s homeostasis
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
Physical Response to Stressors =
Fight-or-Flight Reaction
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Nervous system
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Autonomic nervous system = branch of the peripheral
nervous system that controls basic body processes
Sympathetic division = division of the autonomic
nervous system that reacts to danger or other
challenges by accelerating body processes
Parasympathetic division = division of the autonomic
nervous system that moderates the excitatory effect
of the sympathetic division
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
Physical Response to Stressors =
Fight-or-Flight Reaction
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Endocrine system = system of glands, tissues, and cells
that secrete hormones into the bloodstream; influences
metabolism and body processes
Key chemical messengers during the stress response
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Norepinephrine = neurotransmitter released by the sympathetic
division to increase body functions; increases attention,
awareness, alertness
Epinephrine = hormone secreted by the inner core of the adrenal
gland
Cortisol = steroid hormone secreted by the outer layer of the
adrenal gland
Endorphin = brain secretions that have pain-inhibiting effects
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
Physical Response to Stressors:
Fight-or-Flight Reaction
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Together, the nervous system and the endocrine
system prepare the body to respond to a stressor
The physiological response is the same regardless of
the nature of the stressor
Once a stressful situation ends, the parasympathetic
division returns the body to homeostasis—a state of
stability and consistency in an individual’s physiological
functioning
The fight-or-flight reaction is often inappropriate for
dealing with the stressors of modern life, many of
which do not require a physical response
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
Fight-or-Flight
Reaction
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
Fight-or-Flight Reaction
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
Actions of the
Sympathetic and
Parasympathetic
Divisions
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
Emotional and Behavioral
Responses to Stressors
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Emotional responses may include anxiety,
depression, and fear
Behavioral responses are controlled by the
somatic nervous system = branch of the
peripheral nervous systems that governs motor
functions and sensory information; largely
under conscious control
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
Personality and Stress
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Type A = ultracompetitive, controlling, impatient,
aggressive, hostile
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Type B = relaxed, contemplative, tolerant of others
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React more calmly to stressors
Type C = difficulty expressing emotions, anger
suppression, feelings of hopelessness and despair
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Easily upset; react explosively to stressors
Exaggerated stress response
Hardy = committed to activities, sense of inner purpose,
inner locus of control
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View stressors as challenges and opportunities for growth
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
Gender and Stress
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Gender roles affect perception of and
responses to stressors
Both sexes experience the fight-or-flight
physiological response to stress
Women are more likely to respond behaviorally
with a pattern of “tend-and-befriend”
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Gender differences may be partly tied to higher
levels of the hormone oxytocin in women
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
Past Experiences
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Past experiences influence the cognitive
evaluation of a potential stressor
Effective behavioral responses can overcome
the effects of negative past experiences
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
The Stress Experience as a Whole
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Physical, emotional, and behavioral responses are
interrelated
Symptoms of excess stress
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Physical symptoms: dry mouth, excessive perspiration, frequent
illnesses, gastrointestinal problems, grinding of teeth, headaches,
high blood pressure, pounding heart, stiff neck, aching lower back
Emotional symptoms: anxiety or edginess, depression, fatigue,
hypervigilance, impulsiveness, inability to concentrate, irritability,
trouble remembering things
Behavioral symptoms: crying, disrupted eating or sleeping
habits, harsh treatment of others, problems communicating, sexual
problems, social isolation, increased used of tobacco, alcohol or
other drugs
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
Stress and Wellness
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The general adaptation syndrome (GAS)
– Eustress
= stress triggered by a pleasant stressor
– Distress = stress triggered by an unpleasant stressor
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Stages of GAS
– Alarm
= fight-or-flight reaction
– Resistance = new level of homeostasis characterized
by increased resistance to stress
– Exhaustion = life-threatening physiological exhaustion
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
General Adaptation Syndrome
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
Stress and Wellness
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Allostatic load = long-term wear and tear of the
stress response, especially long-term exposure
to stress hormones like cortisol
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High allostatic load increases susceptibility to
disease
Psychoneuroimmunology (PNI) = the study of
the interactions among the nervous system,
the endocrine system, and the immune system
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
Links Between Stress and Specific
Conditions
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Cardiovascular disease
Altered functioning of the immune system
Other health problems
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
Common Sources of Stress
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Major life changes
Daily hassles
College stressors
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Academic stressors
Interpersonal stressors
Time-related pressures
Financial concerns
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
Common Sources of Stress
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Job-related stressors
Interpersonal and social stressors
Environmental stressors
Internal stressors
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
Counterproductive Coping
Strategies
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Tobacco
Alcohol
Other drugs
Binge eating
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
Managing Stress
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Exercise
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Reduces anxiety and increases sense of well-being
Mobilizes energy resources to complete the energy
cycle
Avoid compulsive exercise
Nutrition
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Eat a balanced diet
Avoid excess caffeine
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
Managing Stress
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Sleep
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Social support
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Lack of sleep is both a cause and an effect of
excess stress
Foster friendships
Keep family ties strong
Get involved with a group
Communication
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Balance anger and assertiveness
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
Importance of Sleep
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
Managing Anger
Source: Rothwell, J. D. 2000. In the Company of Others: An Introduction to Communication. Mountain View, Calif.: Mayfield.
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
Managing Stress
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Spiritual wellness can promote
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Social support
Healthy habits
Positive attitude
Moments of relaxation
Awareness and clarification of personal values
Paths to spiritual wellness include organized
religion, spending time in nature, helping
others, art or other creative endeavors,
personal relationships
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
Managing Stress: Time
Management
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Set priorities
Schedule tasks for peak
efficiency
Set realisted goals
Budget enough time
Break up long-term goals
Visualize achievement of
goals
Track tasks you put off
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Do least favorite tasks first
Consolidate tasks
Identify transitional tasks
Delegate responsibility
Say no when necessary
Give yourself a break
Avoid personal time sinks
Just do it
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
Managing Stress: Cognitive
Techniques
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Modify expectations
Engage in realistic self-talk
Live in the present
“Go with the flow”
Cultivate your sense of humor
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
Managing Stress
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Relaxation response = a physiological state
characterized by a feeling of warmth and quiet
mental alertness
Relaxation techniques:
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Progressive relaxation = alternating muscle tension
and relaxation
Visualization = creating or recreating vivid mental
pictures of a place or an experience
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
Managing Stress
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Relaxation techniques
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Deep, slow breathing
Listening to music
Meditation = quieting the mind by focusing on a
particular word, object, or process
Hatha yoga = a series of physical postures
emphasizing balance and breathing control
Taijiquan = a martial art designed to balance the
body’s chi to promote health and spiritual growth
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
Managing Stress
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Relaxation techniques
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Biofeedback = a technique that uses monitoring
devices to help a person become conscious of
unconscious body processes, such as body
temperature or blood pressure, in order to exert
some control over them
Hypnosis = a technique of mental focusing that
affects the body
Massage = manipulation of the body’s tissues
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
Getting Help
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Peer counseling and support groups
Professional help
Is it stress or something more serious?
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Depression = a mood disorder characterized by loss
of interest in usual activities, sadness, hopelessness,
loss appetite, disturbed sleep, and other physical
symptoms
Severe depression is linked to suicide
Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
Sample
Stress
Management
Contract
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
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