Stress

Eustress

"Good" stress - force that initiates emotional and psychological growth

Endocrine system

- Helps prepare the body to respond to stress - Glands, tissues, and cells that help control the bodily functions - Hormones

Creating a personal plan for managing stress

- Identifying stressors: Journal for two weeks, Spot patterns - Designing your plan: Techniques for coping - Getting help

3 stages of General Adaptation Syndrome

1. Alarm (fight or flight) - stressor is perceived. Homeostasis slightly drops as the mind and body temporarily lose balance. 3. Resistance - adaptation resources are mobilized to combat stressor. Endocrine system comes into play. 3, Exhaustion - adaptation and energy stores are depleted. When replenished, body returns to homeostasis.

7 types of stressors that can cause distress

1. physical 2. social 3. intellectual 4. emotional 5. spiritual (values/ morals) 6. environmental 7. occupational

Fight or flight

A defense reaction that prepares a person for conflict or escape by triggering hormonal, metabolic, cardiovascular, and other changes

Norepinephrine (noradrenaline)

A hormone and a neurotransmitter, released by autonomic nervous system, that has such effects as constricting blood vessels, dilating bronchi, triggering the release of glucose from energy stores, and increasing blood flow to skeletal muscle

Epinephrine (adrenaline)

A hormone and a neurotransmitter. Epinephrine has many functions in the body, regulating heart rate, blood vessel and air passage diameters; epinephrine release is a crucial component of the fight-or-flight response of the sympathetic nervous system

Cortisol

A hormone secreted by the adrenal glands and involved in response to stress

Hypothalamus

A portion of the brain that is responsible for a variety of functions. One of the most important functions of the hypothalamus is to link the nervous system to the endocrine system via the pituitary gland

General Adaptation Syndrome (GAS)

A set of characteristics manifested in the body as a response to stress

Endorphins

A set of hormones that affect receptors in the brain, often reducing the sensation of pain or stress

Homeostasis

A state of stability and consistency in an individual's physiological functioning

Autonomic Nervous System (ANS)

A system responsible for regulation of internal organs and glands, which occurs unconsciously (functions without conscious thought or voluntary control)

Stressor

Any physical, psychological, or environmental event/condition that initiates the stress response

Links b/w stress and altered functioning of the immune system

Asthma (hyperactivity) Cancer (underactivity) Colds and other infections Chronic disease flare-ups

Sleep's effect on skin

Cells churn out growth factors to repair damage and maintain elasticity

Links b/w stress and cardiovascular disease

Chronic high blood pressure Strokes Heart disease

Relaxation techniques

Deep breathing Progressive muscle relaxation Visualization (imagery) Meditation Yoga Tai chi Music Humor Massage therapy Spirituality

Psychological prob related to stress

Depression Lack of self-confidence Loneliness Panic attacks Anxiety Eating disorders Feeling of hopelessness Post-traumatic stress disorder (PTSD)

Other health probs related to stress

Digestive problems Headaches/migraines Sleep problems/insomnia Injuries Menstrual irregularities Impotence Pregnancy complications Infertility Skin conditions

Fight or flight response

Emotional response (acute anxiety) stimulates a physical reaction: - Muscle tension - Increased heart rate - Hypertension - Shallow breathing - Dry mouth - Sweaty palms - Giddiness

Adrenal glands

Endocrine glands that sit at the top of the kidneys release hormones in response to stress Cortisol Epinephrine (adrenaline) Norepinephrine (noradrenaline) Endorphins (pain reliever)

Sleep's effect on pancreas

Improvements in the ability of insulin to process blood sugar

Two systems responsible for physiological response

Nervous system Endocrine system

Stress

Nonspecific response of the body to any demands made upon it

Sleep's effect on muscles

Repairing muscle tears or injuries happens during sleep

Time management

Set priorities Schedule tasks Set realistic goals Budget time Break up long term goals Visualize achievement Keep track of tasks Do least-favorite tasks first Delegate Say "No" when necessary Give yourself breaks Avoid "Time sinks"

Technique for managing stres

Social Support Communication Exercise Nutrition Sleep

Distress

Stress that results in negative responses

Pituitary gland

The "master gland" of the body; it regulates many activities of other endocrine glands. The pituitary gland secretes nine hormones that regulate homeostasis. 'Cuddle hormone' oxytocin ACTH (adrenocorticotropic hormone)

Sleep's effect on brain

The cells shrink squeezing out debris from a busy day

Sympathetic division

The division of the Autonomic Nervous System responsible for stimulating activities associated with the fight-or-flight response

Parasympathetic division

The division of the Autonomic Nervous System responsible for stimulation of "rest-and-digest" activities that occur when the body is at rest

Psychoneuroimmunology (PNI)

The study of the interactions among the nervous, endocrine, and immune systems

Cognitive techniques

Think and act constructively Take control Problem-solve Modify your expectations Stay positive Cultivate your sense of humor Focus on what's important

Counterproductive coping strategies

Tobacco Alcohol Drugs Unhealthy eating habits

Sleep's effect on bone

Wear and tear is remedied with intensified bone building