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