Health course chapter 3

Internal stressors pt.1

* appraisal and stress -appraisal helps us recognize and evaluate stress based on past experiences and emotions.

Managing stress in college pt.2

* cultivate your spiritual side -find your purpose in life and live your day is more fully. * manage emotional responses -fight the anger urge. -learn to laugh, be joyful, and cry. * take physical action -get enough sleep. -practice self-nurturing. -eat healthy.

Managing stress in college pt.1

* practice mental work to reduce stress -assess your stressors and self problems. -change the way you think and talk to yourself. * develop a support network -find supportive people. -invest in your loved ones.

Internal stressors pt.2

* self-esteem and self efficacy -self-esteem is how you feel about yourself. -Low self-esteem and stressful life events significantly predict suicide ideation, the desire to die, and thoughts about suicide. -self-efficacy is the belief or confidence in your skills and performance abilities. -high self efficiency predicts a number of health behaviors in college students, and developing self-efficacy is vital for coping with an overcoming academic pressures.

Physical effects of stress pt.3

* stress and digestive problems -causes for digestive disorders are often unknown, but it is assume that an underlying illness, pathogen, injury, or information is presented when stress triggers nausea, vomiting, stomach cramps, and gut pain or diarrhea -some relaxation techniques are particularly helpful in coping with stressors that make digestive problems worse

Physical effects of stress pt.2

* stress and hair loss -too much stress can lead to thinning hair, and even baldness, and men and women. * stress and diabetes -controlling stress is critical for preventing weight gain and other risk factors for type two diabetes as well as short and long-term diabetes management.

intellectual effects of stress Pt.2

* stress, memory, and concentration -acute stress has been shown to impaired short-term memory, particularly verbal memory. -New research and rats has linked prolonged exposure to coastal to strengthening the hippocampus, the brain's major memory center

Internal stressors pt.4

* type C and type D personalities -type C personalities are stoic and tend to deny feelings; they are conforming, lack assertiveness, and may feel helpless or hopeless. This may lead to greater susceptibility to asthma, multiple Sclerosis, autoimmune disorders, and cancers. -type D personalities exhibit excessive negative worry, irritability, and gloom, and are socially inhibited. They may be eight times more likely to die of heart attack or sudden death.

Internal stressors pt.3

* type a and type B personalities -type a personalities are hard driving, competitive, time driven perfectionist at increased risk for heart disease. Sam, however, thrive in the supercharged lifestyle. -type B personalities are relaxed, non-competitive, and more tolerant of others. -none of us is wholly type A or B

Managing stress in college pt.3

*Manage time -avoid the temptation to procrastinate *consider downshifting -take a step back and simplify your life -learn to say no, and mean it!

Physical effects of stress pt.4

*Stress and impaired immunity -psychonuroimmunology analyzes the relationship between the minds response to stress and the immune system's ability to function effectively -too much stress over a long period can negatively affect various aspects of the cellular immune response.

The alarm phase pt.2

*The autonomic nervous system: -Controls the heart, Glandular functions, and breathing -has two branches -The sympathetic nervous system energizes the body for fight or flight by signaling release of several stressors. -The parasympathetic nervous system functions to slow all the systems stimulated by the stress response.

Managing your time

*improve time management -do one thing at a time. -Clean off your desk. -prioritize your tasks. -Find a clean, comfortable place to work, and avoid interruptions -reward yourself for work completed -work when you are at your best -break overwhelming tasks into small pieces -remember that time is precious

Relaxation techniques for stress management pt.2

*meditation -A relaxation technique that involves deep breathing and concentration * visualization- The creation of mental images to promote relaxation * Progressive muscle relaxation

Physical effects of stress pt.1

*stress and cardiovascular disease -long-term stress impacts heart rate, blood pressure, heart attack, and stroke. Stress is one of the key modifiable risk factors for heart attack. * stress and weight gain -highest yes that was me drive a stored food because they may increase cortisol levels in the blood stream

Relaxation techniques for stress management pt.1

*yoga -Combines meditation, stretching and breathing exercises *Qigong -involves becoming aware of and learning to control qi, or vital energy *Tai chi -meditation in motion -Diaphragmatic breathing

What stresses us?

-40% economy -64% money -60% work -47% family responsibilities -45% personal health concerns -44% relationships -43% family health problems

The exhaustion phase

-A prolonged effort to adapt to stress may lead to allostatic load or exhaustive wear and tear on the body. -this exhaustion phase occurs when the physical and emotional energy used to fight the stressor has been depleted. -continual release of cortisol and other hormones can reduce immunocompetence, or the ability of the body to protect you.

Intellectual effects of stress pt.1

-A recent survey showed that 51.4% of respondents feel overwhelmed by all they had to do in the past two weeks; and a similar number reported being exhausted. -nearly 44% of students said they had experienced a larger than average amount of stress, and another 11% said they had experience tremendous stress during the past year.

What is stress? Pt.3

-Chronic stress is an ongoing state of psychological arousal in response to ongoing or numerous perceived threats. -traumatic stress is a physiological and mental response that occurs for a prolonged period of time after a major stressful event in which one may be seriously hurt, killed, or witness horrible things.

What is stress? Pt.2

-Eustress, A positive stress, presents opportunities for personal growth. -distress is a negative stress that can have a detrimental effect on health. -acute stress is a short term psychological response to an immediate or perceived threat -episodic acute stress occurs when regularly reacting with wild, acute stress about one thing or another.

What is stress? Pt.1

-Stress is the mental and physical response and adaptation by our bodies to real or perceived or perceived change and challenges. -A stressor is any real or perceived physical, social, or psychological event or stimulus that causes our bodies to react to stress.

The alarm phase pt.3

-The hypothalamus functions as the control center of the sympathetic nervous system and determines the reaction to stress. -it stimulates the adrenal glands to release epinephrine (adrenaline) -this causes more blood to be pumped, dilates the airways in the lungs, increases breathing rate, and causes more glucose to be released. -it also causes the pituitary gland to release adrenocorticotropic hormone which in turn causes the release of cortisol.

Your body's response to stress

-When stress levels are low, the body is often in a state of homeostasis. -This is a balanced physiological state in which all the body's systems function smoothly. -Stressors trigger A crisis mode physiological response, after which the body tries to return to homeostasis by means of an adaptive response.

What causes stress?: physiological stressors

-adjustment to change -hassles: little things that bug you -the toll of relationships -Academic and financial pressure -frustrations and conflict -overload -stressful environments -bias and discrimination

The alarm phase pt.4

-cortisol causes more store nutrients to be released to meet energy demands. -endorphins are released to relieve pain.

The resistance phase

-during the resistance phase, the body tries to return to homeostasis. -Because some perceived stress are still exists, the body does not achieve complete, rest it stays activated, causing a higher metabolic in some organ tissues

Common symptoms of physical stress

-headaches, migraine, dizziness -oily skin, skin blemishes, rashes, blushing -dry mouth, jaw pain, grinding teeth -backache, next stiffness, muscle cramps, fatigue -tightness in chest, hyperventilation, heart pounding, palpitations -stomach ache, acid stomach, burping, nausea, indigestion, stomach "butterflies" -diarrhea, gassiness, constipation, increased urge to urinate -Cold hands, sweaty hands and feet, hand tremors

Relaxation techniques for stress management pt.3

-massage therapy: Swedish massage may have beneficial effects on blood pressure and inflammation -biofeedback: a technique using a machine to self-monitor physical responses to stress.

The body acute stress response

-more blood flows to brain; senses sharpen -pupils dilate to bring in more light and increase visual perception -hearing ability increases -salvation decreases -perspiration increases -heart rate and blood pressure increases -respiration rate increases -liver and fat tissues release energy producing substances such as glucose into bloodstream -digestive system slows as blood supply is diverted to more critical areas -more blood flows to muscles; muscles tense -blood clotting ability increases -immune system activity decreases -urine production decreases

Are Internal Stressors Inescapable?

-psychological hardness may negate self-imposed stress with type a personalities. -shift and persist research has shown that with the help of positive role models, youth, in the presence of extreme and persistent adversity, are able to reframe appraisals of current stressors.

Psychological effects of stress

-rates of mental disorders, particularly depression and anxiety, or associated with environmental stressors. -College students face grade pressure, stress from finding housing, becoming financially independent, career choices in employment, relationships, and family.

The alarm phase pt.1

-you first experience the fight or flight response, which occurs is the body prepares to come back or escape the real or perceived threat. -The cerebral cortex triggers an autonomic nervous system response that prepares you for action

The general adaptation syndrome

1. alarm stage: stressors disrupts body stability, temporary lowering resistance 2. resistance stage: why do you resources are mobilize to combat stress or, and body maintains a higher level of resistance 3. exhaustion stage: body runs out of adaptation energy stores for adjusting to stressor, and resistance drops below normal