Chapter 2 - Stress: The Constant Challenge

reasons that effective stress management is important

- enhances psychological health -helps prevent serious diseases

moments of relaxation

- long conversation

facts about expectations

- meeting the expectations other have of you can be futile -activities structured by defines expectations reduce the opportunity for free exploration -the fewer expectations you have, the more you can live spontaneously and joyful

individuals with a hardy or optimistic personality view potential stressors as

- opportunities -challanges

psychoactive drugs to cope with stress is also usually counterproductive:

-Stimulants -marijuana -Opioids -Tranquilizers

linked to the effects of stress on the immune system

-asthma & allergy attacks -vulnerability to colds -flare-ups of chronic diseases

beverages that tend to disrupt our sleep

-coffee -alcoholic drinks -energy drinks

Getting Help

-listen to your body -peer counseling and support groups -professional help

biofeedback techniques

-moderate their own physiological functions -manage their stress -gain awareness of their physiological functions

Interpersonal stress.

Most students are more than just students; they are also friends, children, employees, spouses, parents, and so on. Managing relationships while juggling the rigors of college life can be daunting, especially if some friends or family members are less than supportive.

NREM Sleep

NREM sleep includes four stages of successively deeper sleep (I, II, III, IV). As you move through these stages, a variety of physiological changes occur: -Blood pressure drops. -Respiration and heart rates slow. -Body temperature declines. -Growth hormone is released. -Brain wave patterns become slow and even.

Altered Immune Function

PNI research helps explain how stress affects the immune system. Some of the health problems linked to stress-related changes in immune function include vulnerability to colds and other infections, asthma and allergy attacks, and flare-ups of chronic sexually transmitted infections such as genital herpes and HIV infection.

Type D

The Type D personality tends toward negative emotional states such as anxiety, depression, and irritability. Type D people also avoid social interactions, worrying that others will react negatively toward them. Having this kind of personality predicts a number of poor health outcomes, including cardiovascular

somatic nervous system

The branch of the peripheral nervous system that governs motor functions and sensory information, largely under conscious control.

stressors

can be either pleasant (attending a party) or unpleasant (getting a bad grade). - According to the GAS theory, the stress resulting from a stressor perceived to be pleasant although perhaps a challenge is called eustress

endocrine system

deals with both short-term (acute) and long-term (chronic) stress.

Sleep and Driving

drowsy driving is responsible for more than 70,000 crashes, 40,000 injuries, and as many as 7500 deaths per year. drowsiness slows your reaction time and lessens your ability to pay attention and make good decisions. Going 24 hours without sleep can impair a driver to the same extent as a blood alcohol level of 0.10%, which is above the legal limit. Some states have laws against drowsy driving;

effective behavioral responses

expressing emotion, learning new skills, exercising, meditating

nervous system

handles very short-term stress,

neuropeptide

hormone-like substance that appears to translate stressful emotions into biochemical events that can affect the immune system

PNI

i that stress, through the actions of the nervous and endocrine systems, impairs the immune system and thereby affects health.

evidence indicates that stress can

increase vulnerability to many ailments

complex network of nerve and chemical connections exists among the nervous and the endocrine systems

increased levels of cortisol are linked to a decreased number of immune system cells, or lymphocytes. Epinephrine appears to promote the release of lymphocytes but at the same time reduces their efficiency. Scientists have identified hormone-like substances called neuropeptides that appear to translate stressful emotions into biochemical events, some of which affect the immune system, providing a physical link between emotions and immune function

automic nervous system is to control

involuntary system

The sequence of physical responses associated with GAS

is the same for eustress and distress and occurs in the same three stages: alarm, resistance, and exhaustion (see Figure 2.3).

Circadian Rhythm

is the sleep and wake pattern coordinated by the brain's master internal clock, the suprachiasmatic nucleus (SCN)

psychoneuroimmunology (PNI)

is the study of the interactions among the nervous system, the endocrine system, and the immune system. A complex network of nerve and chemical connections exists among the nervous and the endocrine systems. In general, increased levels of cortisol are linked to a decreased number of immune system cells, or lymphocytes. Epinephrine appears to promote the release of lymphocytes but at the same time reduces their efficiency. Scientists have identified hormone-like substances called neuropeptides that appear to translate stressful emotions into biochemical events, some of which affect the immune system, providing a physical link between emotions and immune function.

reason people will they smoke

it helps you concentrate and it relaxes you

Psychological Problems

many stressors are inherently anxiety-producing, depressing, or both. Stress has been found to contribute to psychological problems such as depression, panic attacks, anxiety, eating disorders, and posttraumatic stress disorder (PTSD). PTSD, which afflicts war veterans, rape and child abuse survivors, and others who have suffered or witnessed severe trauma, is characterized by nightmares, flashbacks, and a diminished capacity to experience or express emotion.

which of the following are influenced by hormones ?

metabolism, increased perspiration in rezsponse to a threat and the release of pain-inhibiting chemicals called endorphins

facts about stress

more than 70% of the general population suffer from stress-related symptoms

Ineffective behavioral responses to stressors

overeating; expressing hostility; and using tobacco, alcohol, or other drugs.

emotional responses are influenced by

personality

People with Type A

personality are overly competitive, controlling, impatient, and aggressive. Type A people have a higher perceived stress level and more problems coping with stress. They react explosively to stressors and are upset by events that others would consider only annoyances. Studies indicate that certain characteristics of the Type A pattern—anger, cynicism, and hostility—increase the risk of heart disease, cancer, and other life-threatening conditions.

benefits of exercising

reduces negative effect of stress helps one maintain a healthy body and mind stimulate the birth of new brain cells

biofeedback

self regulation maintains stability of body functions and proposed that biofeedback techniques could be used to manage stress

acute stress

stress immediately following a stressor, may last only a minute or may turn into a chronic stress (5 -100 minutes)

eustress

stress resulting from a stressor perceived to be pleasant

distress

stress resulting from a stressor perceived to be unpleasant

Tranquilizers

such as Valium and Xanax mimic some of the functions of your body's parasympathetic nervous system, and as with opioids, tolerance develops quickly, causing increased dependency and toxicity.

Stimulants

such as amphetamines, can activate the stress response. They also affect the same areas of the brain that are involved in regulating the stress response.

Opioids

such as morphine and heroin can mimic the effects of your body's natural painkillers and act to reduce anxiety. However, tolerance to opioids develops quickly, and many users become dependent.

Biologist Hans Selye

the first scientists to develop a comprehensive theory of stress and disease in the 1930s and 1940s. His theory became the foundation for subsequent research into how stress affects the human body. Selye described what he called the general adaptation syndrome. This research identified an automatic self-regulation system of the mind and body that attempts to return the body to a state of homeostasis (inner balance) after being subjected to stress.

The Fight-or-Flight Reaction in Modern Life

-part of our biological heritage -inappropriate for most modern stressors Many of the stressors we face in everyday life do not require a physical response—for example, an exam, a mess left by a roommate, or a stoplight. The fight-or-flight reaction prepares the body for physical action regardless of whether a particular stressor necessitates such a response.

examples of habits associated with healthy behaviors that are part some paths to spiritual wellness

-refraining from smoking -limiting consumption -limiting alcohol consumption

College Stressors

1. Academic stress. 2.Interpersonal stress. 3.Time pressures. 4.Financial concerns 5.Worries about anything but especially about the future

problem solve

1. Define the problem in one or two sentences. 2. Identify the causes of the problem. 3. Consider alternative solutions. Don't just stop with the most obvious one. 4. Weigh positive and negative consequences for each alternative. 5. Make a decision—choose a solution. 6. Make a list of tasks you must perform to act on your decision. 7. Carry out the tasks on your list. 8. Evaluate the outcome and revise your approach if necessary.

Automic nervous system consists of two divisions

1. parasympathetic division 2. sympathetic division

hormone

A chemical messenger produced in the body and transported in the bloodstream to target cells or organs for specific regulation of their activities.

fight-or-flight reaction

A defense reaction that prepares a person for conflict or escape by triggering hormonal, cardiovascular, metabolic, and other changes. These changes give you the heightened reflexes and strength you need to dodge a car or deal with other stressors. Although these physiological changes may vary in intensity, the same basic set of physiological reactions occurs in response to any type of stressor—positive or negative, physiological or psychological.

Homeostatic Sleep Drive

A force called the homeostatic sleep drive gets stronger the longer you are awake. When people are awake during the day, a neurochemical called adenosine accumulates in the brain. This is a by-product of energy used by the brain, and it promotes sleep onset. The homeostatic drive is strengthened if you get up at a reasonably early time in the morning and then remain awake until your intended bedtime at night. Naps or dozing in the afternoon will strongly reduce this sleep drive at night, as will sleeping late in the morning. People who have problems falling asleep or staying asleep can strengthen the sleep drive by avoiding naps and setting a reasonably early wake time goal every day. This allows for enough wake time during the day for the sleep drive to accumulate. Caffeine blocks the homeostatic sleep drive by blocking adenosine receptors in the brain, and if a person has problems falling asleep, reduction of caffeine can be very important.

Nutrition

A healthful diet gives you an energy bank to draw from whenever you experience stress. Eating wisely also can enhance your feelings of self-control and self-esteem. Learning the principles of sound nutrition is easy, and sensible eating habits rapidly become second nature when practiced regularly.

epinephrine

A hormone secreted by the medulla (inner core) of the adrenal gland that affects the functioning of organs involved in responding to a stressor; also called adrenaline.

sleep deprivation

A lack of sleep over a period of time. (not getting enough sleep over time), mental and physical processes deteriorate steadily. A sleep-deprived person experiences headaches, feels irritable, cannot concentrate, and is prone to forgetfulness. Poor-quality sleep has long been associated with stress and depression.

homeostasis

A state of stability and consistency in an individual's physiological functioning. - a state in which blood pressure, heart rate, hormone levels, and other vital functions are maintained within a narrow range of normal. Once a stressful situation ends, the parasympathetic division of your autonomic nervous system takes command and halts the stress response.

cortisol

A steroid hormone secreted by the cortex (outer layer) of the adrenal gland; also called hydrocortisone.

Daily Hassles

Although major life changes are stressful, they seldom occur regularly. Researchers have proposed that minor problems—life's daily hassles, such as losing your keys or wallet—can be an even greater source of stress because they occur much more often.

Real Social Networks

Although social support is a key buffer against stress, your interactions with others can themselves be a source of stress. The college years, in particular, can be a time of great change in interpersonal relationships. The larger community where you live can also act as a stressor.

Headaches

More than 45 million Americans suffer from chronic, recurrent headaches. Headaches come in various types but are often grouped into the following three categories: -Tension headaches. -Migraine headaches. -Cluster headaches.

Tension headaches.

Approximately 90% of all headaches are tension headaches, characterized by a dull, steady pain, usually on both sides of the head. It may feel as though a band of pressure is tightening around the head, and the pain may extend to the neck and shoulders. Acute tension headaches may last from hours to days, whereas chronic tension headaches may occur almost every day for months or even years. Ineffective stress management skills, poor posture, and immobility are the leading causes of tension headaches. There is no cure, but the pain can sometimes be avoided and relieved with mindfulness skills, over-the-counter painkillers, and therapies such as massage, acupuncture, relaxation, hot or cold showers, and rest.

Social support.

Attending religious services or joining a weekly meditation group as well as investing time participating in volunteer organizations helps people feel that they are part of a community with similar values and promotes social connectedness and caring.

endorphins

Brain secretions that have pain-inhibiting effects. The brain releases endorphins—chemicals that can inhibit or block sensations of pain—in case you are injured.

Cluster headaches

Cluster headaches are extremely severe headaches that cause intense pain in and around one eye. They usually occur in clusters of one to three headaches each day over a period of weeks or months, alternating with periods of remission in which no headaches occur. More than twice as many men than women suffer from cluster headaches. There is no known cause or cure for cluster headaches, but a number of treatments are available. During cluster periods, it is important to refrain from smoking cigarettes and drinking alcohol, because these activities can trigger attacks. For more information on treating headaches and when a headache may signal a serious illness, see Appendix B.

sympathetic division

Division of the autonomic nervous system that reacts to danger or other challenges by accelerating body processes. It aids in digesting food, storing energy, and promoting growth. by exercise, and when there is an emergency, such as severe pain, anger, or fear. -arousal

REM Sleep

During REM sleep, dreams occur. REM sleep is characterized by rapid movement of the eyes under closed eyelids, similar to when people move their eyes while awake. Blood pressure and respiration and heart rates rise, and brain activity increases to levels equal to or greater than those during waking hours. Muscles in the limbs relax completely, because the body is prevented from moving during dreaming, like a form of paralysis.

Actions of the Nervous and Endocrine Systems Together

During stress, the sympathetic nervous system triggers the endocrine system. This system of glands, tissues, and cells helps control body functions by releasing hormones and other chemical messengers into the bloodstream to influence metabolism and other body processes.

How do both systems work together in an emergency?

Higher cognitive areas in your brain decide that you are facing a threat. The nervous and endocrine systems activate adrenal glands, which are located near the top of the kidneys. These glands release the hormones cortisol and epinephrine (also called adrenaline). These hormones then trigger the physiological changes

Virtual Social Networks

If you are "always on"—that is, always available by voice or text messaging—some friends or colleagues may think it's all right to contact you anytime, even if you're in class or trying to work, and they may expect an immediate response. The convenience of staying electronically connected comes at a price.

Migraine headaches

Migraines typically progress through a series of stages lasting from several minutes to several days. They may produce a variety of symptoms, including throbbing pain that starts on one side of the head and may spread; heightened sensitivity to light; visual disturbances such as flashing lights or temporary blindness; nausea; dizziness; and fatigue. Women are more than twice as likely as men to suffer from migraines. Potential triggers include menstruation, stress, fatigue, atmospheric changes, bright light, specific sounds or odors, and certain foods. The frequency of attacks varies from a few in a lifetime to Page 32 several per week. Treatment can help reduce the frequency, severity, and duration of migraines.

Connectedness and Health

Schwartz proposed a model that used biofeedback techniques to enable people to become more aware of their own physiological functions and to moderate these functions to better manage stress. His model was based on systems theory, an approach that recognizes that the whole of a system is more than its component parts and that it self-regulates in ways that to this day scientists can only characterize as amazing. His research employed the premise that bodies maintain inner balance through self-regulating feedback loops among systems related to mental states, respiration, and heart rate. Furthermore, he established that self-regulation is the means through which bodies maintain stability as they adapt to life circumstances.

Sleep and Stress

Stress hormone levels in the bloodstream vary throughout the day and are related to sleep patterns. Peak concentrations occur in the early morning, followed by a slow decline during the day and evening. Concentrations return to peak levels during the final stages of sleep and in the early morning hours. Stress hormone levels are low during NREM sleep and increase during REM sleep.

type b

The Type B personality is relaxed and contemplative. Type B people are less frustrated by daily events and more

sleep apnea

The interruption of normal breathing during sleep. Apnea can be caused by a number of factors, but it typically results when the soft tissue at the back of the mouth (such as the tongue or soft palate) "collapses" during sleep, blocking the airway disruption to sleep can be significant, and over time, acute sleep deprivation can result. Sleep apnea is most common among people who are overweight, but it can occur in people classified as Page 45at normal weight; children with enlarged tonsils may also develop the condition. Risk increases with age, and up to 50% of adults over age 65 may have some degree of sleep apnea. Untreated, sleep apnea increases the risk of high blood pressure, heart attack, stroke, obesity, and diabetes. It also increases the risk of work-related or driving accidents.

Unhealthy Eating Habits

The nutrients in the food you eat provide energy and substances needed to maintain your body. Eating is also psychologically rewarding. The feelings of satiation and sedation that follow eating produce a relaxed state

parasympathetic division

The part of the autonomic nervous system that moderates the excitatory effect of the sympathetic division, slowing metabolism and restoring energy supplies.

autonomic nervous system:

The part that is not under conscious supervision—for example, the part that controls the digestion of the chocolate—is the autonomic In addition to digestion, it controls your heart rate, breathing, blood pressure, and hundreds of other involuntary functions.

endocrine system

The system of glands, tissues, and cells that secrete hormones into the bloodstream to influence metabolism and other body processes.

Think and Act Constructively

Think about things you can control, particularly your way of looking at things. Try to stand aside from the problem, consider more effective steps you can take to solve it, and then carry them out. Remember that between a stimulus and a response there is a space, and in that space lies your freedom and power. In other words, if you can successfully recognize that a stressor is occurring, you can better control your response to it.

Don't Equate Sleeplessness with Job or School Performance

We live in a society where people work long hours, and our culture can seem to reward people who sleep less and work more. "Cramming" all night before an exam, or staying up all night to write a paper, is something most college students have been tempted to do, but all-nighters can interfere with learning and memory. Having a full night's sleep after studying promotes long-term memory formation. Similarly, some job environments encourage longer working hours. But equating work ethic with long work hours and less sleep can lead to burnout and lower productivity.

Moments of relaxation

When invested in practices like meditation and prayer, people can feel profound states of relaxation and are no longer caught up in thoughts and habits of mind that create distress.

Sleep Cycles

When people fall asleep, they cycle through the four stages of NREM and then REM sleep The sequence lasts about 90 minutes, and then the cycle repeats. During one night of sleep, a person is likely to go through four to five cycles, but the cycles differ somewhat over the course of the night: The slow-wave periods are longer in the first part of the night, and the REM periods are longer in the last part of the night. Because people have more slow wave sleep in the first part of the night, confusional awakening and sleep walking are more likely to occur then. Because people have more REM sleep in the last part of the night, that is when dreaming more often occurs.

Create a Good Sleep Environment

Your bedroom should be cool, dark, and quiet, ideally without pets. sleep comes more easily in cool temperatures. you may want to take a warm shower or bath before bed, to warm the body, and wear socks if you tend to have cold extremities at night. But after that, fewer blankets and a cooler temperature setting are beneficial. Generally if you tend to awaken at night, avoid activities in the bedroom that might be stimulating, such as watching television or using electronic devices.

minor environmental stressor

a condition or event in the physical environment that causes stress. Examples of more disturbing and disruptive, even catastrophic, environmental stressors include natural disasters, acts of violence, industrial accidents, and intrusive noises or smells.

General Adaptation Syndrome (GAS)

a pattern in stress responses consisting of 3 stages: alarm, resistance, and exhaustion

nervous system

brain, spinal cord, and nerves. handles very short-term stress,

what is controlled by the autonomic nervous system

breathing, blood pressure and metabolism

parasympathetic nervous system

calms your body down, slowing a rapid heartbeat, drying sweaty palms, and returning breathing to normal. Gradually your body resumes its normal "housekeeping" functions, such as digestion and temperature regulation.

belly laughter

can be as invigorating as brisk exercise. Hearty laughter elevates your heart rate, aids digestion, eases pain, and triggers the release of endorphins and other pleasurable and stimulating chemicals in the brain. After a good laugh, your muscles go slack; your pulse and blood pressure dip below normal. You are relaxed. Cultivate the ability to laugh at yourself, and you'll have a handy and instantly effective stress reliever - lowered blood pressure -diminished pain

marijuana

causes a brief period of euphoria and decreased short-term memory and attentional abilities. Physiological effects clearly show that marijuana use doesn't cause relaxation; in fact, some neurochemicals in marijuana act to enhance the stress response, and getting high on a regular basis can elicit panic attacks. To compound this, withdrawal from marijuana may also be associated with an increase in circulating stress hormones.

Type C

characterized by anger suppression, difficulty expressing emotions, feelings of hopelessness and despair, and an exaggerated response to minor stressors. This type has been associated with elevated risk for cancer.

what hormones are released by the adrenal glands during a stress response

cortisol and epinephrine

stressors found not in our environment but within ourselves,

created by the ways we think and look at things. Stress is 10% what's happening and 90% how you look at it. Unrealistic expectations, however, can be a significant source of stress and can damage self-esteem. Other internal stressors are emotional states such as despair or hostility, and physical states, such as chronic illness and exhaustion; each can be both a cause and an effect of unmanaged stress.

stress

the general physical and emotional state that stressor produces The memory of a stressful occurrence can itself be a stressor years after the event, such as the memory of the loss of a loved one. Responses to stressors can include a wide variety of physical, emotional, and behavioral changes. A short-term response might be an upset stomach or insomnia, whereas a long-term response might be a change in your personality or social relations.

Natural Sleep Drives

the homeostatic sleep drive and the circadian rhythm

stress response

the physical and emotional reactions to a stressor sweaty palms and a pounding heart are symptoms of the stress response.

psychoneuroimmunology (PNI)

the study of the interactions among the nervous, endocrine, and immune systems. research into the relationship between stress and disease

the body has the same physical reaction in response to physical or psychological stressor

true

what happens during acute stress?

white blood cells move into the skin, where they enhance the immune response.