CH 3: Stress Management

progressive relaxation:

(also called Jacobson's progressive relaxation or progressive muscle relaxation). For this relaxation method, you focus on tightening and relaxing each muscle group. Progressive relaxation is often combined with guided imagery and breathing exercises.

Microassaults

- Conscious, intentional actions or slurs ◦ Often occur as "jokes", but reinforce harmful stereotypes ex: making a joke about a different race or ethnicity

Stressors

- STRESSORS CAUSE STRESS! - Specific or nonspecific agents or situations that cause a stress response in the body

General Adaptation Syndrome (7ish steps)

- a theory of stress-induced responses from the body that became the standard model of stress, Stressor Alarm Resistance Exhaustion Return to Homeostasis or Illness and Death

Brain response to stress

- brain becomes more alert - stress hormone can affect memory and cause neurons to atrophy (get weaker) and die - headaches, anxiety, depression -disrupted sleep

Cortisol (stress hormone)

- increases sugars (glucose) in the bloodstream, enhances your brain's use of glucose and increases the availability of substances that repair tissues. - Cortisol also curbs functions that would be nonessential or harmful in a fight-or- flight situation. - It alters immune system responses and suppresses the digestive system, the reproductive system and growth processes. - This complex natural alarm system also communicates with the brain regions that control mood, motivation and fear.

Microaggressions

- is death by a thousand paper cuts -CAN BE VERBAL OR NON VERBAL!!! - are subtle racial expressions! Definition: a verbal or nonverbal slight that impacts an individual who might identify as being from a marginalized or nonmainstream community. - ex: speaking slower when talking to someone that is foreign ex: old ppl can't learn technology ex: all old white men are racist ex: names that sound non-white and the chance of that person getting a job interview Can be intentional or unintentional Often rooted in implicit bias, which are attitudes and beliefs that exist outside of our conscious awareness and control These beliefs are mostly assumptions about people based on stereotypes related to their ethnicity, age, gender or race

stress and studying the outcomes of stress in humans is hard

- it is hard to find the link between health and stress in humans - are the outcomes due to physiological responses of the body or due to the behavioral changes we make when we are stressed

Fight or Flight

- the body reacts in the same way no matter if you fight or flight -fight and flight are stimulants- thinking, breathing, heart rate increases, increase blood flow to muscles, mobilizes energy, immune response - non essential functions such as digestion are decreases

Minority Stress

- there are society constructed norms and expectations University social climate stress - is campus environment welcoming Intergroup stress - between racial and ethnic groups Discrimination stress - prejudice and discrimination- due to stigmatization Within-group stress - pressure to conform to group norms (fitting (aka conforming) in vs. belonging) Achievement stress - concerns about adequacy of preparation, high expectations acculturative stress- adapting to dominant culture- ex: USA immigrants tend to take on more of the cultural norms of the American culture. Could be a pressure to fint in or just bc this is a new environment Immigrants gain weight and get high BP for ex:, they end up being less healthy that ppl in their home country/culture - there is also acculturation to a college environment -could also be excluded from your own racial or ethnic group

Exhaustion:

-AKA burnout ongoing, extreme stressors eventually deplete the body's resources so we function at less than normal

Resistance:

-This is good! - if the stressor continues, the body mobilizes to withstand the stress and returns to normal - can be a short or long term stressor

THE OVERALL STRESS RESPONSE!

-breathing quickens to increase O2 to the muscles and body- this increase in breathing rate increases your susceptibility to colds and respiratory infections - the immune system is depressed- which leads to an increased susceptibility to infection and slower healing - digestive system slows down which leads to an upset stomach -menstrual disorders in women and impotence and premature ejaculation in med - muscles get tense- which cause muscular twitches or nervous tics

3 Phases of general adaptation syndrome:

1. Alarm 2. Recovery/ Resistance 3.Exhaustion He proposed that when the organism first encountered stress, in the form of novelty or threat, it responded with an alarm reaction. This is followed by a recovery or resistance stage during which the organism repairs itself and stores energy. If the stress causing events continue, exhaustion sets in. This third stage is what became known popularly as burn-out. Classic symptoms of burn-out include loss of drive, emotional flatness, and (in humans) dulling of responsiveness to the needs of others.

Stress on Campus

American College Health Association - National College Health Assessment survey 1 - Survey reports about 87 percent of students felt overwhelmed by responsibilities sometime in past year: Test pressure Financial problems Frustration/delays in reaching goals Problems in friendships and relationships- is a hard transition from high school to college Daily hassles

biofeedback-

Biofeedback-assisted relaxation uses electronic devices to teach you how to consciously produce the relaxation response. Biofeedback is sometimes used to relieve conditions that are caused or worsened by stress.

Resilience is the ability to:

Bounce back Take on difficult challenges and still find meaning in life Respond positively to difficult situations Rise above adversity Cope when things look bleak Tap into hope Transform unfavorable situations into wisdom, insight, and compassion Endure Resilience refers to the ability of an individual, family, organization, or community to cope with adversity and adapt to challenges or change. It is an ongoing process that requires time and effort and engages people in taking a number of steps to enhance their response to adverse circumstances. Resilience implies that after an event, a person or community may not only be able to cope and

How does stress impact your body?

Changes your body: ◦ Causes molecular changes in chromosomes ◦ Increases susceptibility to illness ◦ Slows digestive system - decreases saliva prodution ◦ Alters endocrine system, and reproductive + growth processes

Dr. Luca tries to be helpful - based on her own "experiences" and "failures"

Eat the Frog - Brian Tracy Getting Things Done - David Allen https://gettingthingsdone.com/ Listen to your own body and mine, find your own rhythms Break it up into smaller tasks Take one small step Multitask when appropriate and effective/efficient Ask for help You are not alone!

visualization or guided imagery

For this technique, you focus on pleasant images to replace negative or stressful feelings and relax. Guided imagery may be directed by you or a practitioner through storytelling or descriptions designed to suggest mental images (also called visualization)

General Adaptation Syndrome how it became to be?

Hans Selye was doing research on the effect of hormone injections in rats. - Initially he thought he detected a harmful effect from the hormones, because many of the rats became sick after receiving the injections. But when Selye used a control group of rats, injected only with a neutral solution containing no hormones, he observed that they became sick, too. -As it turned out, the rats responded more profoundly to the trauma of being injected than they did to the hormones. - The experience of being handled and injected led to high levels of sympathetic nervous system arousal and eventually to health problems such as ulcers

chronic stress effects

However, with chronic stress, those same nerve chemicals that are life-saving in short bursts can suppress functions that aren't needed for immediate survival. Your immunity is lowered and your digestive, excretory, and reproductive systems stop working normally. Once the threat has passed, other body systems act to restore normal functioning. Problems occur if the stress response goes on too long, such as when the source of stress is constant, or if the response continues after the danger has subsided.

Resilience is the most important defense people have against stress!!!!!!

It is important to build and foster resilience to be ready for future challenges. Resilience will enable the development of a reservoir of internal resources to draw upon during stressful situations

How can meditation affect my health?

It is not fully known what changes occur in the body during meditation; whether they influence health; and, if so, how. Research is under way to find out more about meditation's effects, how it works, and diseases and conditions for which it may be most helpful. The National Center for Complementary and Alternative Medicine (NCCAM) is the federal government's lead agency for scientific research on complementary and alternative medicine (CAM). Some recent NCCAM-supported studies have been investigating meditation for relieving stress in caregivers for elderly patients with dementia and for relieving asthma symptoms

Stress Management Techniques

Journaling - helps process and understand emotions, events ◦ Gratitude Exercise Relaxation

Is meditation right for me?

Meditation is considered to be safe for healthy people, but if you are thinking about using meditation practices to prevent asthma attacks, to control high blood pressure, to reduce arthritis pain, or for any other medical reason, be smart.

Overcoming Procrastination

Mindfulness Keep track of the tasks you're most likely to put off, figure out WHY Think of alternative strategies Do what you like LEAST first (Eat the Frog) Is perfectionism getting in your way? ◦ Don't let perfect be the enemy of good enough ◦ Start with a "no shame" draft Do you have too many things to keep track of? ◦ Write it all down ◦ Use electronic systems (google sheets, todoist.com, trello.com)

Stress -

Nonspecific response of the body to any demand

Resilience

Psychologists define resilience as the process of adapting well in the face of adversity, trauma, tragedy, threats, or significant sources of stress. The most important defense against stress Most people regularly demonstrate resilience Resilience can be learned, practiced, and strengthened

college student stress

Reactions to stress - physiologically, emotionally, behaviorally, cognitively Impact on healthy behaviors Gender differences - in both experiences and strategies Age differences - incomplete development of the amygdala Entering Freshmen - 1st year transition is difficult Test stress Financial stress - paying for college, monthly expenses Occupational stress - working Burnout - state of physical, emotional, and mental exhaustion resulting from constant or repeated emotional pressure Illness and disability - acute and chronic diseases, learning disabilities graduating college

Procrastination

Reasons: ●Putting off unpleasant things ●Difficult tasks ●Tough decisions ●Just can't get started Results: ●Anxiety, irritation, regret, despair, self-blame ●Poor performance, lost opportunities

Time Management

Schedule your time Make a game plan Identify time robbers Make the most of class Develop an efficient study style Focus on the task at hand Turn elephants into hors d'oeuvres Keep your workspace in order

Links between stress, behavior, and the health risks are complex

Stress pushes people toward bad habits, such as overeating, smoking, and so forth that cause heart disease

What is meditation and what four elements do all types of meditation have in common?

The term meditation refers to a group of techniques which may be practiced for many reasons, such as to increase calmness and physical relaxation, to improve psychological balance, to cope with illness, or to enhance overall wellness. Most types of meditation have four elements in common: - A quiet location. Meditation is usually practiced in a quiet place with as few distractions as possible. This can be particularly helpful for beginners. - A specific, comfortable posture. Depending on the type being practiced, meditation can be done while sitting, lying down, standing, walking, or in other positions. - A focus of attention. Focusing one's attention is usually a part of meditation. For example, the meditator may focus on a mantra (a specially chosen word or set of words), an object, or the sensations of the breath. - Having an open attitude. During meditation this means letting distractions come and go naturally without judging them

Meditation -

a group of approaches that use quiet sitting, breathing techniques, and/or changing to relax, improve concentration, and become attuned to one's inner self - the benefits of meditation are on slide 19

freeze

a state of inaction, assess situation, however body stimulation is still occuring

fawning

a trauma response where a person develops people-pleasing behaviors to avoid conflict and to establish a sense of safety. -occurs when people suffer emotional or physical abuse ex: long term abusive relationships

Types of Stressors

acute brief life-change events chronic stressors distant stressors Note - these can be considered eustress, distress, or neustress, depending on the context

adrenal glands response to stress?

adrenal glands produce stress hormones - cortisol and other stress hormones can increase central or abdominal fat

the best way to change a mood is to?

change the variable that caused the mood

technostress

constant barrage of digital information/distractions ex: always having your phone on and always having your notifications turned on

digestive system response to stress

digestive system slows down - mouth ulcers or cold sores

Mindfulness -

experiencing the physical and mental sensations of the present moment - ◦ Both the good and the bad

Chronic stressors -

extended time

Research on Resilience

has shown that resilience is ordinary, not extraordinary, and that people regularly demonstrate being resilient. - Resilience is not a trait that people either have or do not have. - Resilience involves behaviors, thoughts, and actions that can be learned and developed in anyone. - Resilience is tremendously influenced by a person's environment. - Resilience changes over time. It fluctuates depending on how much a person nurtures internal resources or coping strategies. - Some people are more resilient in work life, while others exhibit more resilience in their personal relationships. - People can build resilience and promote the foundations of resilience in any aspect of life they choose.

how heart rate and BP respond to stress?

heart rate and BP increase - persistently elevated BP and heart rate can increase potential for blood clotting and your risk for stroke, atherosclerosis or heart attack - weakening of the heart muscle and symptoms that mimic a heart attack

Adrenaline (stress hormone)

increases your heart rate, elevates your blood pressure and boosts energy supplies.

3 Types of Microaggressions:

microassaults microinsults microinvalidations

brief stressors

more serious and extended challenge but are not chronic

Distress

negative stress (e.g., trauma, loss, illness)

Neustress -

neutral stress, do not impact us immediately (e.g., things you see in the media, things that happen to others)

We return to homeostasis or...

next slide

Life-change events -

planned or unplanned, readjustment, change the trajectory and daily functioning

Eustress -

positive stress (e.g., wedding, going to college, buying a house, job interview)

skin reaction to stress?

skin problems such as eczema or psoriasis

transition points in life are good but they are also

stressful!

chronic stress

the body can't keep up with the resistance phase when there is chronic stress so it can actually kill you

Alarm:

the body initially responds to a stressor with changes that lower resistance and make you more likely to get sick

Homeostasis:

the body systems maintain a stable and consistent (balanced) state

Illness and death:

the body's resources are not replenished and or additional stressors occur and the body suffers breakdowns

Stressor:

the stressor may be threatening (bad) or exhilarating (good)

Acute stressors

time limited - temporary, small daily hassles, aka things that do away

Distant stressors -

traumatic experiences from long ago

Yoga -

union of mind, body, and spirit ◦ Traditional Hindu practice

Stress can impact all dimensions of your health:

●Physical - molecular changes in your body ●Psychological - thoughts and feelings aka mental health ●Spiritual - identifying and achieving basic purpose in life ●Social - relationships ex: withdrawal ●Intellectual - brain's functioning, impact of academic success ●Occupational - work-related stress, overwhelm ●Environmental - external forced, aka your immediate environment ex: high rates of violence or unsafe water ● Technostress - constant barrage of digital information/distractions

Types of relaxation:

◦ Progressive relaxation ◦ Visualization or guided imagery ◦ Biofeedback

Microinsults

◦ Verbal and nonverbal communications that convey rudeness and insensitivity such as demeaning heritage and or identity ◦ Discredit a person's heritage or racial identity ex: "Wow, you are very smart for being mexican."

Microinvalidations

◦ When someone attempts to discredit or minimize the experiences of a person who is from an underrepresented group ◦ Subtle communications that exclude, negate, or nullify the thoughts, feelings, or experiential reality of a person of color - ex: "No, that can't be true, they're always nice to me when I'm there.

Building Resilience

◦Connecting with others ◦Self-discovery ◦Positive view of self ◦Accepting change is a part of living ◦Taking decisive actions ◦Learning from the past ◦Optimistic attitude - hope, belief things will turn out favorable ◦Self-efficacy - feeling in control ◦Stress inoculation - previous experiences improve coping and confidence ◦Secure personal relationships - can count on the support of others ◦Spirituality or religiosity