Chp 15 - Sources of Stress
Stress responses
acting out, crying, and drinking
General Adaptation Syndrome consists of three phases:
alarm, resistance, and exhaustion
Controlling stressful situations
avoid stressful situations, or when that's not possible, not taking on too much at once (spacing out stress)
Behavioral control
avoiding sources of stress
Long term stress can lead to...
burnout
Cognitive control
changing the way we think about stress
Hardiness
combining control, commitment and challenge to reduce stress
Improving interpersonal skills
develop the skills needed to work with others, which will increase self-esteem, self-confidence and social support
Environmental stressors
environmental conditions can all add to our stress
Exercise
exercise is proven to reduce stress
Stress can trigger...
illness like heart disease, asthma, or the common cold
Life changes
illness, a new job, or a death of a loved one are all significant sources if stress
Social support
information that leads d one to believe that they are cared for, loved, respected, and part of a network of communication and mutual obligation
Progressive relaxation
lying down comfortably and tensing and releasing the tension in each major muscle group in turn
Humor
maintaining a sense of humor
Explanatory style
optimism over pessimism
Eustress
positive stress resulting from motivation or challenges
Hans Selye
psychologist who researched a recurring response to stress that he called the general adaptation syndrome and proposed two different kinds of stress (distress and eustress)
Hassles
small, day-to-day stressors, They can impact long-term health
Uplifts
small, positive events that combat daily hassles and relieve stress
Distress
stress that comes from anxiety or pressure
Stress reaction
the body's response to a stressor
Cognitive appraisal
the interpretation of an event that helps us determine its stress impact (Is this a challenge I can meet or a threat)
Support groups and professional help
they provide social support and reduce stress
Training
train for new, stressful experiences by practicing first in a comfortable low-res environment
Problem solving
using rational analysis to make an appropriate decision
Control
we are much less likely to suffer the ill-effect of stress
Conflict solution
when a person must choose between two or more options that tend to result from opposing motives
Psychosomatic system
(Physical) real symptoms caused by stress, like headaches, stomach aches, and muscle pain
Stressor
a stress-producing event or situation
Biofeedback
Learning to control bodily states by monitoring them
Cognitive reaction
Long-term; difficulty concentrating, thinking, or poor-decision-making
Emotional reactions
Short-term; anxiety and anger
Behavioral Reactions to Stress
Some short-term reactions can be negative, like eating too fast, feeling tired, even bad posture. Some can be positive, like taking a risk to save others; extreme reactions include, alcoholism, drug addiction, even suicide
Type a
a behavior pattern of free-floating anger and hostility that has no real focus; more competitive; feel guilty when not doing something; much more prone to stress based illness
Type b
a behavior pattern that is more relaxed and patient; do not anger easily; less prone to stress based illness
Intellectualization
a coping mechanism in which the person analyzes a situation from a detached point of view
Stress
a person's reaction to or inability to cope with tense events and situations