Stress Management: Chapter 4 - Mind/Body Connection

Why is what is going on in your mind just as important as, if not more important, than what is happening in your body?

- Any threatening thoughts trigger a physiological response. The autonomic nervous system will automatically respond to thoughts by increasing blood pressure, heart rate, etc - What is going on in your mind determines what happens in your body (PERCEPTION)

What role does chronic stress play in disease?

- Chronic stress contributes to suffering and sometimes even death. Mental stress increases oxygen demand due to increased blood pressure and heart rate. - Chronically high levels of cortisol may affect cardiac health by promoting inflammation that causes heart attacks. - Chronic stress also suppresses the immune system by slowing the production of interleukins (allow lymphocytes to communicate) this ultimately hinders the ability to produce and maintain lymphocyte levels. - Connected to release of hormones in the alarm stage of F-or-F response. - Stress is a trigger of a variety of diseases like ulcers, tension headaches, cancer, etc.

What is an example of how a college student could experience episodic acute stress?

- College students could experience episodic acute stress when they aren't able to time manage, blame others for their problems, and can't get their act together. - People who experience episodic acute stress seem to always be in a rush, are very tense and anxious. - Muscle tension and pain, headaches (migraine), fatigue, chest pain, heart disease, upset stomach, difficulty sleeping, bruxism, cold or sore throat.

How does stress affect the body directly and indirectly? What are examples of unhealthy behaviors exhibited by individuals under high levels of stress?

- Directly: physiological changes in the body - Indirectly: changes in a person's behavior (this occurs when those who experience high levels of stress respond with unhealthy behaviors - Unhealthy behaviors: consuming alcohol, smoking cigarettes, drinking coffee (these substances are associated with higher risks for heart disease and cancer, as well as trauma and death from unintentional injuries

Discuss the negative aspects of blaming the victim approach to disease. Give an example to demonstrate this concept. Next, create a constructive scenario.

- Disease is not the victim's "fault" because if it was looked at like that then it would reinforce the attitude that if the person would have just tried harder and believed, they could have prevented the illness. - An example is if you get sick or get the flu and you blame the victim who got the flu. There are germs and the flu going around and they get blamed. - Constructively you can reframe your situation and choose to wash your hands more often

Why is psychological health an important determinant of health?

- It encompases our emotional and our mental health. It is an important dimension of health. - "Almost every medical illness affects people psychologically as well as physically" - It develops awareness and how it controls our thoughts and feelings.

Differentiate between the placebo and nocebo effects.

- Placebo effect: is a phenomenon whereby an inactive substance or treatment is used to determine how the power of suggestion affects the psychology, physiology, or biochemistry of experimental participants. It is created by a person's belief that he or she will benefit from an intervention. - Nocebo effect: explains the causation of sickness and death by expectations of these negative outcomes and by associated emotional states - They both provide strong support for the connection between thoughts and feelings and physical health

Provide some examples of what research has shown regarding the effects that stress has on the immune system.

- Stress impacts some hormones (such as cortisol or adrenaline) these hormones have and impact on impairing the immune system when stress is experienced chronically - Psychologist Sheldon Cohen's research shows that personality, stress, and social life can all affect our vulnerability to illness such as the common cold. - One of the benefits of stress management is dealing with fewer colds or milder symptoms

What role does the immune system play when you're stressed?

- The immune system is a network of tissues, organs, and WBC that are responsible for defending the body against disease. - Stress causes cortisol to slow the production of lymphocytes and suppress the release of interleukins (which allow the lymphocytes to communicate). - This means that stress hinders the immune system's ability to produce and maintain processes in which the body fights foreign substances. - Ultimately stress inhibits immunity and makes the body more susceptible to diseases (such as infections).

How does stress impact the immune system?

- The organs, tissues and cells (immune system) are responsible for defending the body against disease, infections, disorders and autoimmune disorders. - When stress affects the immune system it interferes with the immune system, thus making the body less capable of fighting disease and infection. - Stress lessens the production of lymphocytes and natural killer cells. Both are crucial in fighting disease and infection. - Impaired immunity makes the body more susceptible to many diseases, infections, disorders, and autoimmune disorders.

How does long-term chronic stress (and even acute stress) affect the heart?

- There's a relationship between the risk of cardiovascular disease, environmental and psychosocial factors. The factors include job strain, social isolation, and personality traits. - It causes other risks like high blood pressure, cholesterol levels, smoking, physical inactivity and overeating. - High levels of stress and long periods of stress can trigger diseases and other conditions that cause a strain on your body.

What is a common factor among people who live to be at least 100 years old?

- They can handle stress well. - They are more aware of their thoughts and feelings and they are able to control their feelings and thoughts as well.

What part does your mind play in your experience with stress?

- What role does chronic stress play in disease? Your thoughts are responsible for the stress you experience (perception). - Starts with a single thoughts.

What are the effects of medium-term chronic stress? How are each of these effects related to stress?

- muscle tension, pain, and fatigue: muscles are in a contracted state for prolonged periods of time which activates nervous system pain receptors - headaches: can result from prolonged tightened muscles (especially in the neck); headaches are a feedback loop that our thoughts are causing our body tension - upset stomach: digestive system will not function correctly if the fight-or-flight response is constantly triggered by stress - difficulty sleeping: the fight-or-flight response can alter brainwave activity which then makes it difficult to fall or stay asleep - bruxism: this is grinding of teeth; this is a physical output of anxiety, anger, frustration, and other stress related emotions - colds and sore throat: stress response suppresses the immune system increasing our likelihood of falling susceptible to catching a bug that's going around

What is psychological health?

It encompasses both our emotional and mental health and is instrumental to determining physical health. How we act is dependent on how we think.

What is myocardial stunning? What causes it?

It is a condition that severe emotional stress causes heart abnormalities and can lead to heart failure. Severe emotional stress causes myocardial stunning.

How does the placebo effect relate to stress management?

It plays an important role in stress prevention and management. It is our perception of stress.

What is psychoneuroimmunology?

It seeks to understand the complex communications between and among the nervous system, the psyche, and the immune system and their implications for health.

How does prolonged stress affect aging?

Prolonged stress can age people prematurely and can even damage cells of the body. Example, our presidents if you see them before they are elected to after they are done with their term. Prolonged stress shortens the life span of cells and opens the door to disease.

What is psychosomatic illness?

Psychosomatic illness is a physical disease that may become worse or causes by mental factors.