SPH-H 180 FINAL

Students Under Stress

-# of students attending American colleges & unis has ↑ to 20.2 mil (largest and most diverse national collegiate student body ever) -includes: ↑ women, ↑ nontraditional-age men & women, ↑ minorities -also first generation of "digital natives" = grown up in wired world: ↑ connected & isolated than predecessors w/ a tribe of friends, family & acquaintances -working longer hours, taking fewer credits & require ↑ time to graduate = leave college w/ ↑ loan -also ↑ stressed than previous generations -ACHA: -stress > illness, sleep problems & relationship difficulties = #1 barrier to academic performance -9 in 10 students rate overall stress they experienced in last 12 months as average, more than average or tremendous -more than 8 in 10 (76% men, 90% of women) report feelings overwhelmed by all they had to do at some point in last 12 months

Disorder

-arises most often from putting off tasks or not completing an activity -undermines pleasure & efficiency b/c it upsets internal well-being -alternative = create a solution: orderly habit that you will always follow & that works for you

Chronic Procrastination

-can trip you up

Chronic Stressors

-long-terms stressors -ongoing problems that grind on an on relentlessly

Sympathetic Nervous System

-responsible for initiating fight or flight response -functions like a gas pedal in a car -in response to a possible threat, provides a burst of energy so the body can respond to perceived dangers

Dance or Movement Therapy

-the psychotherapeutic use of movement to further the emotional, cognitive, physical & social integration of the individual -serves as both a means of assessment & an intervention for individuals of all ages w/ developmental, medical, social, physical, and psychological impairments

Cognitive Behavioral Therapy

-cognitive behavioral therapy (CBT): -targets irrational or inaccurate thoughts or beliefs to help individuals break out of a distorted way of thinking -CBT has become one of the mainstays of stress management

Weight Gain

-cortisol ↑ appetite & stores unused nutrients as fat -stress also affects our "drive to eat." -stressed individuals eat ↑, binge ↑, & choose junk foods like candy & cookies -reason may be that foods high in sugar & fat target pleasure centers in the brain & provide temporary comfort & relief

American Institute of Stress

-created by Selye -nonprofit clearinghouse of stress-related information -incorporates perception into its most recent definition by describing stress as "a condition or feeling experienced when a person perceives that demands exceed the personal & social resources the individual is able to mobilize" -your perception of whether or not you can handle a challenge (not the situation itself) determines whether or not you experience stress

Hypothalamus

-deep in central region of brain -functions like command center

Episodic Acute Stressors

-situations, events, or encounters where exposure to ↑ acute stressors can be frequent & repeated -episodic acute stressors can cause headaches, stomachaches, & other stress-linked symptoms

Capillaries

-small blood vessels -surround the alveoli -receive O2 & carry it to the heart → pumps oxygenated blood to all parts of body -blood cells receive O2 & release CO2 → travels back to heart & lungs

Effects of Stress

-chronic low-level stress keeps the HPA axis activated, much like a motor that is idling too high for too long

Stress & Gastro System

-"brain-gut axis," links the brain w/ the organs involved in digesting food as it enters your mouth, moves down the esophagus to the stomach, passes through the small & large intestine, & finally exits through your rectum & anus -during stress response = body diverts blood & nutrients away from digestive system to ↑ critical functions → may lead to following effects: 1. ↓ saliva → mouth becomes dry (frequent occurrence under stress of public speaking) 2. contractions in esophagus → interfere w/ swallowing 3. ↑ levels of hydrochloric acid in stomach 4. constricted blood vessels in digestive tract 5. altered rhythmic movements of small & large intestines necessary for transport of food → leads to diarrhea if too fast, or constipation if too slow 6. blockage of bile & pancreatic ducts 7. ↑ risk of pancreatitis (inflammation of the pancreas), ulcerative colitis, & IBS

Breathing Patterns

-2 major types of breathing patterns: 1. chest or thoracic breathing 2. diaphragmatic or abdominal breathing (sometimes called "belly breathing") -don't actually breathe in your abdomen: movements are a key to releasing your diaphragm -thoracic breathing: chest expands & shoulders ↑ w/ every inhalation -b/c chest breathing is shallow: body receives ↓ O2 & CO2 builds up = causes feelings of fatigue ---during stress response: rapid, irregular chest breathing can produce symptoms = light-headedness, shortness of breath, heart palpitations, weakness, numbness, tingling, & hyperventilation (extremely rapid & shallow breathing) -diaphragmatic breathing draws air deep into lungs as abdominal cavity expands & diaphragm contracts ↓ -when exhaling: diaphragm relaxes → pushing up into lungs & expelling air → this breathing pattern (deeper & slower than chest breathing) ↑ respiratory system's ability to do job of producing energy from O2 & removing CO2 -as breathing becomes ↑ rhythmic: # of inhalations & exhalations/minute ↓ -diaphragmatic breathing also ↓ activity of SNS: branch of ANS responsible for initiating fight-or-flight response -automatically engage in abdominal breathing when sleeping -athletes, singers, & dancers consciously practice abdominal breathing to maintain stamina & perform at their best -sidebar: Athletes practice deep diaphragmatic breathing to ↑ stamina & ↑ performance

Chapter Summary

-2 major types of breathing patterns: chest or thoracic breathing (shallow & often rapid) and diaphragmatic or abdominal breathing (deeper & slower → reduces activity of SNS (branch of ANS) responsible for initiating fight-or-flight response -guided imagery: program of directed suggestions that involve all the senses (sounds, tastes, smells, textures, movements) → a relaxation technique, a meditation exercise, & a form of self-hypnosis = especially effective in ↓ stress b/c it involves body & mind, senses & emotions. -guided imagery has proven helpful in treating medical problems: headaches, asthma, & hypertension; promoting healing after surgery; easing anxiety & pain in cancer patients; a helping performers & public speakers overcome stage fright; & ↑ athletic performance -relaxation: process of letting go of residual stress that builds up in muscles & minds -relaxation is an important component of many stress-relieving practices: meditation, massage, hypnosis, yoga, & Tai chi -relaxation ↓ heart rate & breathing, ↓ blood pressure, & releases muscle tension → benefits include ↓ physical symptoms (headaches & back pain) ↑ energy; improved concentration; ↑ immunity; better sleep; ↓ blood pressure; & ↓ anxiety & depression. -relaxation techniques usually involve refocusing attention to something calming & ↑ awareness of body -progressive muscle relaxation consists of alternate tensing & relaxing of muscle groups in body -The Relaxation Response (developed by Dr. Herbert Benson → Harvard Medical School) involves a combination of breath-counting & relaxation of muscle groups in body -ABC theory explains relaxation as consisting of 3 components: 1. attention (focused on a single stimulus) 2. behavior (minimal) 3. cognitive (observation rather than analysis or thinking)

TDM

-5 muscles & several ligaments (short bands of connective tissue) coordinate operation of the temporomandibular joint, which connects the upper & lower jaw -most common cause of malfunctioning = clenching or grinding of teeth (bruxism) as a result of stress -symptoms: facial pain, clicking or popping sounds when the mouth opens & closes, migraine headaches, earaches, ringing in the ears, dizziness, & sensitive teeth -treatment: "mouth guard" (a protective device worn at night, or, in some cases, 24 hours a day) & dental procedures to adjust the bite -stress reduction techniques like biofeedback have helped TMD sufferers to relax their jaws & reduce tooth grinding

Biofeedback Monitors

-EMG -Temp -Galvanic Skin Response -Electroencephalogram

Stress & Cardio System

-a short-term or acute stressor, such as an angry outburst, initiates the release of hormones that cause the blood vessels to constrict, blood pressure to ↑, cholesterol & clotting factors in the blood to ↑, & the force &speed of the heart's contractions to intensify -these changes can trigger a heart attack in individuals w/ underlying coronary artery disease

Chapter Review

-acute stress can enhance awareness, speed thinking, sharpen reflexes, & improve performance -ongoing stress, even if time-limited, can impair learning & memory, disrupt sleep, & cause headaches → chronic stress can cause brain cells to atrophy or die & can impair the ability to feel enjoyment & ↑ risk of depression & anxiety -worry, blame, criticism, & rumination can hijack the mind, prolong cortisol release, keep blood pressure elevated, promote inflammation, & delay or impair the body's recovery after stress -individuals who block negative thoughts, draw on positive emotions, & seek support from others return ↑ quickly to a state of balance -a sense of self-esteem, of belief or pride in ourselves, provides confidence to handle the stress of taking on new challenges at school or work -one of the most useful techniques for bolstering self-esteem is developing the habit of positive thinking & positive self-talk -locus of control affects your perceptions of stress & its health implications -Internals see themselves as in charge of their well-being → take better care of themselves -externals feel that stress or other factors most influence health -self-efficacy affects how you respond to a stressor -individuals w/ a strong belief in their capabilities feel ↓ fear & focus on taking effective actions to handle a stressor -changing your perception of stress can change the way you respond to it -catastrophizing (assuming that the worst will happen), expecting failure, attributing performance to factors beyond your control, & projecting your own weaknesses onto others can influence how much stress you experience in a challenging situation -an estimated 20 to 50% of survivors of a traumatic experience may develop PTSD & re-experience their terror & helplessness again & again in their thoughts or dreams -some engage in aggressive, reckless, or self-destructive behavior → others enter a state of emotional numbness & no longer can respond to people & experiences the way they once did -individuals w/ PTSD may require different types of help at different stages -mindfulness (a psychological technique that maintains awareness in the present moment) has proven one of the most successful approaches to helping people cope w/daily stress -its psychological benefits include greater self-compassion, ↓ absentmindedness, ↓ difficulty regulating emotions, & reduced depression, anxiety, & anger

Stress Helping

-acute stress mobilizes body for action & also maximizes the workings of your brain by: 1. enhancing awareness 2. speeding up reflexes & thinking 3. boosting cognitive ability 4. sharpening memory → retrieve crucial information 5. motivating greater effort (ex: meet a deadline) 6. improving performance (ex: game or comp) -once a challenge or potential threat passes: brain restores its internal balance -if it persists, stress can impair learning & memory, disrupt sleep, & cause symptoms such as headaches -if stress becomes chronic: brain cells atrophy or die → the synapses (connections by which neurons transmit electrical impulses) b/w neurons weaken: impairing communication within the brain -levels of dopamine (neurotransmitter involved in reward & pleasure) ↓ & risk of mental disorders (like anxiety & depression) ↑ -long-term stress also causes disconnections of circuits in prefrontal cortex (part of brain involved in emotional regulation, long-term planning, self-discipline, & decision-making) -scientists once considered damage irreparable b/c they believed that no new neurons or synapses formed in the brain after birth → wrong -brain continues to produce new neurons & synapses throughout life in process = neuroplasticity

Amygdala

-almond-shaped structure in brain -plays critical role in processing emotions (particularly negative ones) related to danger -ex: encounter someone who's shouting in anger = amygdala generates sense of anxiety & fear

Acute Stressors

-an acute stressor is time-limited

Yoga

-ancient mind-body practice -comes from Sanskrit word: yoke or join -defined as a union of mental, physical, social, and spiritual components -consists of various breathing & stretching exercises & postures that unite all aspects of a person

Pituitary Gland

-attached by stalk to base of brain -regulates all hormonal functions in body

The Biology of Stress

-automatic stress responses also set off a cascade of physiological changes that you may not be aware of

Backache

-average person has an 80% chance of experiencing back pain in their life -at ↑ risk if overweight, out of shape, or overstressed -most backaches stem from muscular weakness or "bracing," which causes muscles to lose elasticity & fatigue easily -result can be a muscle spasm or soreness, particularly in the lower back -because of fear of worsening the pain or risking injury, people often limit their daily activities → result = muscles become weaker, leading to ↑ pain & stress

Mindfullness

-based on ancient contemplative tradition of Tibetan Buddhism called vipassana or "seeing clearly" -involves fully experiencing the physical & mental sensations of the present moment -can be defined as awareness that emerges from paying attention to the unfolding of experience in a particular way: on purpose, in the present moment, & non-judgmentally -when mindful → pay careful attention to what you're thinking, feeling, & sensing in the here & now → w/o analyzing or reacting to what you experience -keeping awareness in the present = mindfulness shuts off stress response -by providing distance from thoughts & feelings → you work through difficult emotions rather than being overwhelmed by them -few moments of being fully aware of senses can be relaxing & calming -come to appreciate more of what is happening right now = live life in a more fulfilling, appreciative, meaningful way -mindfulness also triggers a "+ spiral" of effects → w/ + emotions countering - ones & taking a greater role in your life

Autonomic Nervous System

-branch of nervous system responsible for functions such as digestion, blood pressure & body temperature, controls essential involuntary body functions that occur w/o thinking like breathing, blood pressure, heartbeat, temperature, appetite, & sleep cycles -consists of two branches: 1. sympathetic nervous system 2. parasympathetic nervous system

How We Breathe

-breath begins in the nose (draws in air) → warms it to body temp → humidifies & partially cleanses it → air travels ↓ trachea to lungs -like a tree, each lung has many branches (bronchial tubes) → carry air to alveoli (elastic air sacs that expand when air is inhaled & contract when exhaled)

Autogenics

-derived from Greek words autos (self) & genos (origin) -a self-directed relaxation technique based on power of suggestion -used for decades -study has establish autogenics as effective means of relaxing body & ↓ stress-related symptoms -uses both visual imagery & body awareness to ↓ stress as you mentally repeat words/suggestions to help you relax & ↓ muscle tension -ex: imagine peaceful place & focus on controlled breathing, ↓ heart rate, or relaxing arms & legs -developed in early 20th century -in response to hypnotic suggestion: PNS causes blood vessels to dilate (↑ in diameter) so ↑ blood flows to extremities → creates sensation of warmth → relaxation of tense muscles includes sense of heaviness -w/ practice in autogenic training → people can attain levels of relaxation as deep as those achieved w/ hypnosis or meditation

Biracial/Multiracial

-describe individuals who genetically belong to ↑ than one race -ex: Japanese & Mexican

Ethnicity

-describes a common heritage = same customs, language, history, & characteristics of a certain group -ex: Latino

Self-Talk

-describes the messages you send to yourself -one way to change how you talk abt yourself in your head is to imagine that you are talking to a friend you care abt & whose feelings you don't want to hurt -positive self-talk can improve self-esteem & eliminate the chronic, nagging self-doubt that destroys people from the inside out -to improve self-talk, shift tenses from the present to the past -when you move negative habits or characteristics into the past, you avoid hanging onto them -changing tense also helps you differentiate b/w what you once did from what is possible now -by editing your comments, you remind yourself that you have changed, are changing, or at the least are capable of change

Ration Emotive Behavior Therapy (REBT)

-developed by psychiatrist Albert Ellis -based on the premise that stressors alone do not cause anxiety, anger, or depression -what fuels stress & negative feelings are irrational thoughts

Stress & Susceptibility

-diathesis stress model: particular stressors have different effects on different people because of a variation in vulnerabilities (some have predispositions that may stem from genetic, developmental, psychological biological, or situational factors) -diathesis doesn't cause illness: a stressor must occur to precipitate symptoms -↑ one's inherent vulnerability = lower threshold for problems to develop

Skeletal Muscles

-during stress, brain signals skeletal muscles (those attached to bones) to prepare for action, so they contract (shorten) -if stress is physical (like lifting a heavy barbell or sprinting for a bus) muscles contract fully to accomplish task -if no physical challenge = muscles contract partially, resulting in tension -chronic muscle tension = bracing & can lead to fatigue, pain, & health problems -stress response also affects the smooth muscles that control contraction of internal organs -when smooth muscles within blood vessels contract, blood pressure ↑ -when those within stomach wall contract, may get a stomachache -other common stress-related muscle problems: headaches, backaches, & temporomandibular disorder (TMD)

Tai Chi

-exercise & relaxation technique developed in China that involves slow, focused, rhythmic moments combined w/ controlled breathing & meditation -integrates mind & body through respiration & mental & visual concentration

Dr. Hans Selye

-father of scientific research into stress -describes stress as the "non-specific response of the body to any demand made upon it" -lab animals & people respond in the same way to a stressor (anything that triggers a state of arousal), regardless of whether it is positive or negative: by mobilizing internal resources & tensing for action

Holistic Perspective

-from a holistic perspective, which looks at health & the individual as a whole rather than part by part, stress can have an impact on every dimension of well-being

Race

-genetic patterns, inherited characteristics, & physical traits, such as skin, hair, & eyes, shared by a unique population -ex: white

Adrenal Glands

-located above kidneys -consists of two parts: adrenal medulla & adrenal cortex: 1. adrenal medulla: inner section -produces epinephrine (adrenaline) & its metabolite norepinephrine (noradrenaline) → powerful chemicals that ↑ blood pressure, stimulate the heart & accelerate the heart so it pumps ↑ blood 2. adrenal cortex: outer layer -secretes cortisol → hormone that spurs the metabolism of nutrients to provide energy & fuel for body & brain

The General Adaptation Syndrome (GAS)

-homeostasis: our bodies continually strive to maintain a stable & consistent physiological state -when a stressor disrupts this state it triggers a nonspecific physiological response consisting of three distinct stages: 1. alarm: as it becomes aware of a stressor, the body mobilizes various systems for action -levels of certain hormones ↑; blood pressure & flow to the muscles ↑; the digestive & immune systems slow down 2. resistance: if the stress continues, the body draws on its internal resources to try to sustain homeostasis, but this requires greater & greater effort 3. exhaustion: if stress continues long enough, normal functioning becomes impossible -even a small amount of additional stress can lead to a breakdown

Guided Imagery

-imagine holding an apple: how does it feel in hand? what color is skin? is it shiny? lift it to your mouth & take bite → can you hear the crunch? how does it taste? how do sensations in mouth change as chew & swallow? although may not be aware of it, probably salivated a bit as added vivid details to imaginary snack → reason is that bodies respond to mental images & sensations as if they were real -concept is fundamental to visualization & guided imagery -terms are often used interchangeably -visualization uses the imagination to "see" a place, person, or object in mind -guided imagery is a program of directed suggestions that involve all senses: sounds, tastes, smells, textures, sights -considered a relaxation technique, a meditation exercise, & a form of self-hypnosis: guided imagery is effective in reducing stress b/c it involves body, mind, senses, & emotions

Chapter Summary

-individual's susceptibility to stress depends on many factors: diathesis (predisposition that may stem from genetic, developmental, psychological, biological, or situational factors) -according to the diathesis-stress model = particular stressors have different effects on different people b/c of this variation in vulnerabilities -other factors that affect stress susceptibility: gender, race & ethnicity, genetics, & family history -body's automatic stress responses set off a cascade of physiological changes, including ↑ in heart rate, blood pressure, breathing, muscle contraction, blood flow, metabolism, perspiration, & production of glucose to nourish the muscles -structures within brain orchestrating changes include the amygdala (processes emotions), the hypothalamus (functions like a command center), & the pituitary gland (regulates hormonal functions) -in response to stress: adrenal glands produce the hormones epinephrine (adrenaline) & its metabolite norepinephrine (noradrenaline), which ↑ blood pressure, stimulate heart muscle, & accelerate the heart rate, & cortisol, which spurs the metabolism of nutrients to provide energy for body & brain -SNS triggers the fight-or-flight response, providing the body with a burst of energy, while the PNS calms the body down after the danger has passed -oxytocin (produced by pituitary gland) plays a special role at this stage by ↑ empathy & fostering willingness to reach out to others = part of behavioral response to stress dubbed "tend & befriend" -repeated or chronic stress may impose increasing demands or allostatic load - cumulative biological burden caused by daily adaptation to physical & emotional stress -over an extended time: compounds produced under stress can ↑ risk for several leading causes of death: heart disease, accidents, cancer, liver disease, lung ailments, & suicide → as well as infections & autoimmune disorders, flare-ups of asthma & allergies, cardiovascular disease, depression, diabetes, gastrointestinal problems, & infertility -although health risks are real, biology of stress is not different from biology of excitement or of courage -can learn to recognize physiological responses to stress as empowering rather than upsetting -chronic psychosocial stressors, such as loneliness or academic pressure, can disrupt immune system & contribute to type 2 diabetes, infections, flare-ups of allergies & asthma, slower healing of cuts or other injuries, & the development of autoimmune disorders such as rheumatoid arthritis -stress triggers changes in cardio system that can ↑ risk of hypertension, atherosclerosis, heart attack, & stroke -stress can disrupt the gastro system & cause a range of problems: upset stomach, nausea, heartburn, acid reflux, abdominal cramps, diarrhea, weight gain, & flare-ups of digestive disorders such as irritable bowel syndrome, GERD, pancreatitis, & ulcerative colitis. -common stress-related muscle problems: headaches, backaches, & temporomandibular disorder (TMD) -stress can aggravate many skin conditions: acne, atopic dermatitis (rash), eczema, pruritis (itching), hair loss, rosacea (enlarged facial blood vessels that produce flushing), psoriasis, & picking or pulling the skin, scalp, or hair -in both men & women stress can diminish sexual desire, impair ability to reach orgasm, contribute to pain during or after intercourse, & ↑ the risk of infertility, pregnancy complications, & preterm labor. -stressful life experiences & depression are associated with poorer survival & ↑ mortality from various types of cancer, including breast, lung, & head & neck tumors. Individuals with a "Type C" or cancer-prone personality, who repress their anger & frustration, may be especially vulnerable -stress may accelerate aging process by shortening telomeres & ↓ levels of telomerase → changes that may be reversed by various forms of meditation -step-by-step, scientifically tested relaxation techniques can counter the harmful effects of excess stress -benefits: fewer physical symptoms, like headaches & back pain; ↓ anger & frustration; ↑ energy; improved concentration; enhanced immunity; & a healthier heart

Meditation

-intentional process of deepening attention & focus that has been practiced in many forms over the ages -National Center for Complementary & Alternative Medicine defines meditation as: a mind-body intervention in which a person focuses attention in a nonjudgmental way in order to achieve a state of greater calmness, physical relaxation, & psychological balance -ancient Eastern religions of Hinduism, Buddhism, Taoism, & Confucianism use meditative techniques to help people clear the mind, transcend the body, & deepen their understanding of the sacred & mystical forces of life -Western religions, including Judaism, Christianity, Protestantism, & Islam, also incorporate meditative practices such as repetitive prayer & contemplative silence -meditation is not a religious practice -regular meditators are less likely to believe in God & more likely to believe in "inner wisdom" -approximately 10% of Americans have some experience w/ meditation -people meditate for many reasons, including: 1. health maintenance, healing, therapy, & relief of illness symptoms & chronic medical conditions 2. ↑ performance, creativity, problem-solving, & relationships. 3. creation of balance b/w mind, heart, & body. -many medical & educational centers offer courses in meditation to patients seeking alternative/additional methods to relieve symptoms or ↑ health -children can also learn & benefit from meditation & other mind-body practices

Stress & The Brain

-key regions of the brain involved in responding to the many stressors you encounter every day: 1. prefrontal cortex = in frontal lobe -regulates cognitive processes (planning & problem-solving) -functions as the center for postponing gratification, self-discipline, & emotional regulation -b/c this is the last part of brain to mature fully → stress may have greater impact on prefrontal cortex of those < 25 -at any age: stress affects both the structure & function of the prefrontal cortex by causing neurons to atrophy & by disconnecting circuits 2. hypothalamus = located above brain stem -links the body's nervous & endocrine (hormone producing) systems 3. amygdala: plays role in processing emotions such as anxiety/fear -stress feeds amygdala so it gets bigger & produces a larger, ↑ intense fear response 4. hippocampus: located just below the amygdala -involved in memory -chronic stress kills neurons & causes hippocampus to atrophy 5. locus coeruleus: located in brain stem -synthesizes norepinephrine & stimulates the fight-or-flight response 6. pituitary gland: located under hypothalamus -releases various hormones: oxytocin → maintains homeostasis in the body

Breathing Intro

-life begins w/ a breath -we breathe in: O2 fills our lungs & travels through blood vessels to energize our bodies -we breathe out: we cleanse ourselves of the waste product CO2 -breathing can do ↑ than keep you alive → monitoring, controlling, & directing flow of air into & out of lungs = can progress from a state of stress to deep relaxation -impossible to be both relaxed & stressed at the same time: relaxation = powerful tool for countering the wear & tear of daily life -adding vivid guided imagery takes relaxation to another dimension = enables mind to shift its focus from ceaseless fretting -breathing, relaxation, & imagery have proven effective in easing stress, depression, & anxiety + in ↑ overall well-being

Self-Efficacy

-managing stress goes hand in hand w/ belief in your ability to do so -individuals most likely to achieve a goal or accomplish what they set out to do are those who believe they can -your judgment of your own "self-efficacy" (belief in your ability to accomplish a goal or change a behavior) helps determine whether you undertake particular goal-directed activities, as well as how hard & how long you work to accomplish them ---self-efficacy is task-specific -an individual might have high self-esteem, an internal sense of control, & high self-efficacy in managing money, but poor self-efficacy in meeting deadlines or eating a healthy diet -self-efficacy influences how you perceive a potential stressor, what actions you take, & the amount of energy & time that you commit to them --individuals w/ little faith in their abilities to cope are ↑ likely to panic, assume the worst possible outcome, & become extremely anxious -those who have confidence in their ability to handle stress focus on planning & taking effective action to deal w/ the problem at hand -a strong sense of self-efficacy provides another bonus: keeps fear & hopelessness at bay to calm you in threatening or hazardous situations

Ulcers

-many years = stress blamed for stomach ulcers → scientists have discovered that a bacterium, Helicobacter pylori, infects digestive system & sets stage for ulcers -this finding doesn't rule out stress as a culprit -in a study of > 3,000 healthy adults, those who scored high on stress assessments were ↑ likely to develop ulcers than those with the lowest scores

Understanding Mindfullness

-mindfulness is a form of mental training that ↑ ability to experience the present through the senses w/o being judgmental/reactive -by maintaining awareness as life unfolds moment by moment → become ↓ vulnerable to reactions that ↑ emotional stress -by being mindful = observe what is rather than thinking about what if or if only -think of mind as a blackboard covered w/ words, equations, drawings, & tables → mindfulness serves as eraser to wipe it clean -a cluttered mind is a stressed mind → mental cleansing brings a sense of order & tranquility -some describe untrained mind as "curious monkey" constantly flitting from one thing to the next & pulling all sorts of "monkey tricks" -mindfulness tames wild creature by developing: 1. Concentration: learned control of keeping one's awareness on a particular object/thought. 2. Attention: focused observation of thoughts, feelings, & physical sensations as they occur -requires turning off any & all chatter about the past/future & noticing only what is happening now 3. A nonjudgmental attitude of openness and curiosity: in a state of mindfulness → accept thoughts & feelings w/o evaluating them, forming an opinion, or comparing them to any expectations

Stress in America

-most recent survey: average stress level was 5.1, significantly higher than the 3. Americans see as a healthy stress rating

Psychoneuroimmunology

-multidisciplinary field that studies the interaction between psychological processes & the nervous & immune systems: ways in which the brain & the immune system communicate

Diaphragm

-muscle that separates the lungs & abdomen -contracts & relaxes as you breathe in & out

Need to Know Abt Breathing Exercising

-need a quiet & private place for exercises -if sharing a room or an apartment → might work around roommates' schedules or ask them to respect need for quiet, uninterrupted time alone -if living at home, explain assignment to family so no interrupt -as practicing diaphragmatic breathing: can incorporate other stress-relieving strategies: mental imagery, positive self-talk, or mantras -exercises to try: 1. sit comfortably w/ eyes closed & spine reasonably straight → place one hand on abdomen 2. bring attention to breathing → press hand down on abdomen as exhale forcefully 3. let abdomen push up against hand as inhaling 4. as slowly inhale & exhale → pay close attention as each inhalation brings air first into abdomen, then middle chest, & finally upper chest (imagine filling a glass w/ water from bottom to top while inhaling) 5. once established pattern of smooth deep breaths → slow breath even ↑ → inhale through nostrils & exhale through mouth as if breathing out through a straw (with each breath, feel abdomen ↓ & ↑ 6. focus on sound of breaths as become ↑ relaxed 7. if thoughts/feelings enter consciousness → take note of arrival & return to focusing on breathing 8. repeat this basic breathing exercise for ≈ 5/10 min once/twice a day → gradually extend time to 15 then 20 min

Perception

-one's way of evaluating, understanding, & interpreting a situation -has emerged as a critical factor because it influences how you evaluate & react to stress

Digestive Disorders

-other chronic digestive diseases, such as GERD (gastroesophageal reflux disease) & IBS, stress can be both a contributor & a consequence, causing or worsening symptoms that in turn intensify stress

Benefits of Biofeedback

-people can learn to control involuntary functions: circulation to hands & feet, tension in jaws, & heart rate -been used to treat dozens of ailments: asthma, Raynaud's disease, headaches, chronic pain, hypertension, IBS, fibromyalgia, hot flashes, cardio arhythmia (irregular heartbeat), side effects of cancer chemo & epilepsy -also helps w/ PTSD

Ocytocin

-produced by pituitary gland -plays special role at restoring stage -"cuddle chemical" -fine tunes the brain's social network, ↑ empathy, & fosters willingness to help & support other -additional benefit = protects cardio system by stimulating natural anti-inflammatory agents that help the heart regenerate & grow stronger -oxytocin may also contribute to the behavioral response to stress dubbed tend & befriend by increasing feelings of trust -women may respond to stress by reaching out to others both to care for those in need & be cared for in return

Psychological Health

-psychological health encompasses brain & mind + thoughts & feelings -mental health generally refers to our ability to perceive reality as it is, respond to its challenges & develop rational strategies for living -emotional health includes feelings & moods -together: enable an individual to live an effective life, find satisfaction in life & enjoy genuine happiness -key features of psychological health include: 1. determination & effort put forth to be healthy & happy 2. flexibility & adaptability to a variety of circumstances, however stressful 3. realistic perceptions of the motivations of others 4. rational, logical thought processes 5. compassion for others & the capacity to be unselfish in serving or relating to others 6. establishment of close relationships that are deep & satisfying 7. acceptance of the limitations as well as the possibilities that life has to offer 8. sense of meaning & purpose that makes the routines & responsibilities of daily life seem meaningful & worthwhile 9. ability to cope w/ stress in a way that allows for emotional stability & growth -psychological well-being is not a fixed state of being → a process driven by thoughts → including the ways you perceive & respond to stress --faced w/ a challenge, you can choose to catastrophize (assume that the worst can & will happen), or you can remind yourself of past achievements; you can anxiously anticipate the coming of some unknown disaster, or you can cultivate hope & optimism as you look to the future -when faced w/ an upsetting situation, you can fly off the handle, or you can learn to achieve & maintain a state of internal calm

Locus of Control

-refers to the way we characterize the influences in our lives -those w/ an internal locus of control view themselves controlling their own fate -those w/ an external locus of control feel that events are caused by luck or outside influences -generally: -internals act ↑ independently, enjoy better health, & are ↑ optimistic abt their future -externals find it harder to cope w/ stress & feel increasingly helpless over time

Benefits of Diaphragmatic Breathing

-relaxation technique as well as a key component of practices → progressive muscle relaxation (PMR) & autogenics -deep rhythmic breathing has proven effective in relieving a variety of psychological & physical problems -benefits include: 1. cooling off anger 2. lifting feelings of depression 3. ↓ anxiety in people w/ generalized anxiety or panic attacks 4. improving sleep 5. relieving muscle tension & pain

Parasympathetic Nervous System

-returns the body to a state of homeostasis = brake in a car -promotes "rest & digest" response that calms the body after danger has passed

Genes

-scientists have identified genes that correlate with mental disorders, such as depression & anxiety → make individuals ↑ vulnerable to stress -those who inherit a variation of a gene called RGS2, for instance, associated with a ↑ risk for anxiety, may be ↑ sensitive to elevated stress levels

Inside Story - Stress Triggers

-sensations you consciously feel, stress triggers a cascade of physiological processes: 1. mental & brainwave activity ↑ 2. heart rate, cardiac output (vol. of blood pumped by heart), & blood pressure ↑ 3. breathing rate ↑ & airway passages widen 4. metabolism speeds up 5. ↑ oxygen flows to brain 6. muscle contraction ↑ & muscular strength boosts 7. ↑ blood flows to muscles & limbs 8. blood thins (reduce risk of clots) 9. body ↑ production & circulation of blood cholesterol & free fatty acids 10. liver releases ↑ glucose to nourish muscles 11. pituitary gland releases endorphins 12. pupils dilate (widen) 13. sweat ↑ 14. body dampens or suppresses functions not essential for immediate action, including the immune, reproductive, & digestive systems

Belly or Visceral Fat

-some people, perhaps those genetically sensitive to cortisol, put on "belly" or visceral fat (deposited deep within the central abdominal area of the body) when stressed -this type of fat poses a ↑ health threat than subcutaneous (under-the-skin) fat because it enters the bloodstream ↑ readily, raises levels of harmful cholesterol, & heightens the risk of diseases such as diabetes, high blood pressure, & stroke

Family History

-stable, supportive family may better equip children to regulate their emotions & handle life's ups & downs -growing up in families troubled by alcoholism, drug dependence, or physical, sexual, or psychological abuse may have a lifelong impact on kids & ↑ susceptibility to stress & its ill effects -childhood abuse, as longitudinal studies have confirmed, causes abnormalities in physiological stress responses that alter immunity & put individuals at ↑ health risk throughout life

Benefits of Autogenics

-state of deep relaxation induced by autogenics has powerful impact on the body -beneficial effects: 1. ↓ heart rate & respiration rate 2. ↓ blood pressure 3. ↓ muscle tension 4. ↓ risk of cardio disease 5. relief of tension & migraine headaches 6. relief of asthma symptoms 7. improved sleep 8. ↓ anxiety 9. improved mood 10. relief of PTSD symptoms 11. relief of digestive & thyroid problems symptoms -autogenics w/ visualization is used by athletes to improve their performance -also used by pilots & first responders to remain calm during stressful/intense situations

Biological Sex

-stress affects men & women in different ways → ↑ women than men consistently reporting higher stress levels than men -other differences: 1. women respond ↑ intensely to acute stressors → hearts race faster & their immune systems are ↑ suppressed 2. blood races to different regions of the brain in each sex → men show ↑ blood flow to right prefrontal cortex = functions as command center women show ↑ activation of limbic system = regulates emotion 3. study of young adults → men reacted ↑ intensely to performance-oriented tasks while women show ↑ in the stress hormone cortisol in response to social rejection 4. women adopt ↑ coping strategies that buffer impact of stress = including ↑ reliance on faith & religion 5. men under stress display higher aggression than women → women show ↑ empathy

Stress & Sickness

-stress affects multiple organ systems in the body (often in subtle ways) -people may become conditioned to stress's impact & they no longer notice -silent threat (getting sick/physical harms of stress) contributes to an estimated 50% of illnesses & as many as 80% of all visits to physicians -risks are real but not inevitable -stress isn't necessarily or uniformly harmful -impact depends on how individuals perceive & respond to it -"stress ↑ the risk of health problems, except when people regularly give back to their communities" → "stress ↑ the risk of dying, except when people have a sense of purpose" → "stressing ↑ the risk of depression, expect when people perceive themselves as capable" → "stress is debilitating, expect when it helps you perform" → "stress makes people selfish, expect when it makes them altruistic" (every harmful outcome → exception that replaces the harm with an unexpected benefit) -biology of stress is not different from the biology of excitement or of courage -one can learn to recognize physiological responses to stress as empowering rather than upsetting -stress is most likely to take a toll on your health when you view it as harmful, when you don't think you have the capacity or resources to cope with it, when you see yourself as isolated from others, r when it feels utterly meaningless & involuntary -you can take positive steps to lessen stress's toxic effects, enhance its benefits, & achieve homeostasis or balance in your body & in your life

Cognition

-stress begins w/ cognition → the mental process that consists of thinking & reasoning -cognitive distortion occurs when you fall into faulty thinking patterns: like assuming responsibility for things that are beyond your control or magnifying a mistake or setback out of proportion to its seriousness -distortions often lead to or intensify stress

Headache

-stress can cause involuntary contractions of the muscles of the eyes, forehead, neck, & jaw, leading to tension headaches so severe that they interfere with study, work, & other normal activities -treatments: medication (such as aspirin or ibuprofen), heat, or massage -stress management techniques, such as relaxation & biofeedback can also reduce frequency & intensity of tension headaches

Types of Stress

-stress is not necessarily something bad -Hans Selye coined the word eustress (Greek prefix eu means good) -eustress = the positive, energizing stress that challenges us to grow, adapt, & find creative solutions -distress = negative stress caused by trauma, loss, & other upsetting occurrences, depletes or even destroys life energy -distress undermines well-being, targets vulnerable organs, & gets in the way of our ability to reach our fullest potential -distress breeds overreaction, confusion, poor concentration, & performance anxiety -can't function at our best; we feel off, distracted, or edgy -neustress = neutral stressors caused by an upsetting event that does not affect us immediately or directly but that may trigger anxiety, sadness, fear, & other stressful feelings -may experience emotions commonly related to stress but response is briefer & less severe than if you or a loved one had been in danger

Effects of Episodic Stress

-↑ susceptibility to infection; slower healing of wounds; diminished response to vaccination -elevated blood pressure; faster heart rate; ↑ potential for blood clotting; ↑ risk of heart attack or stroke in individuals with underlying cardiovascular disease -upset stomach; nausea; heartburn; acid reflux; abdominal cramps; diarrhea.

Sounding Stress Alarm

-stress starts in the brain -hear footstep from dark street = ears alert amygdala = this stress sentry sends distress signal to hypothalamus which activates SNS by sending messages through autonomic nerves to medulla in each adrenal gland = medulla immediately releases epinephrine & norepinephrine into bloodstream -because of this cascade = heart rate, pulse rate, & blood pressure ↑, breathe ↑ rapidly, small airways in lungs open wide, blood carriers extra oxygen into brain increasing alertness, sight hearing & other senses become sharper, with release of glucose & fats from temporary storage sites in body, nutrients flood into bloodstream -as long as control centers of brain perceive need for arousal, stimulation of medulla continues which can eventually fatigue this part of adrenal gland -physiological responses begin before the brain's visual centers have had a chance to fully process what is happening = why people can jump out of path of oncoming car before they are aware of what they're doing -initial surge of epinephrine subsides = hypothalamus activates second component of stress response system: HPA axis (consists of hypothalamus, pituitary gland, & adrenal glands → HPA keeps SNS pressed down through chemical signals//gas pedal) -if brain continues to perceive something as dangerous = hypothalamus produces corticotropin releasing hormones (CRH) which speeds up pituitary gland = triggers release of adrenocorticotropic hormone (ACTH) → this hormone travels to cortex of adrenal glands = prompts them to release cortisol so body stays revved up & on high alert → cortisol affects metabolism (total body processes) by increasing availability of energy (mainly in form of glucose), either for the stress response or for recovery from an extreme period of overactivity -when a perceived threat passes, cortisol levels ↓ → PNS (brake) dampens stress response & restores a state of homeostasis → breathing & heart rate slow → blood pressure & body temp drop, muscles relax, routine processes like digestion, energy storage, tissue repair, & growth return to normal → body regenerates & restores itself

Types of Stressors

-stressors: internal or external demands that upset balance & affect physical & psychological well-being (come in all variates: big, small, brief, long, intense, mild, trivial, terrible) -crucial factors: 1. frequency 2. intensity 3. time

Effects of Acute Stress

-suppression of the body's protective mechanisms; reduced production of lymphocytes; ↑ production of agents that cause inflammation -heart rate ↑; blood pressure ↑ -slowing of digestive system; dry mouth.

Biofeedback

-technique of becoming aware w/ aid of external monitoring devices & internal physiological activities in order to develop capability of altering them -goal for stress reduction: state of tranquility (usually associated w/ brain's production of α waves (slower & more regular than normal waking brain activity)) -provides feedback (information) abt some physiological activity occurring in body -monitoring device attached to body = detects change in internal functions & communicates it to an individual through a tone, light, or meter -pay attention to feedback = most can gain some control over functions once thought to be beyond conscious influence (body temp, breathing, heart rate, muscle tension & brain waves) -biofeedback equipment not meant to be used during stressful situation = used for training people to gain ↑ control of their physiological processes when they encounter stress

Cognitive Restructuring or Reframing

-technique used in cognitive behavioral therapy -refers to the mental act of changing the meaning or interpretation of self-sabotaging thoughts -start by noticing self-criticisms such as "I will never understand this material" or "No one wants to talk w/ me" -then challenge such thoughts w/ positive statements such as, "I felt the same way in microbiology, but after working w/ a volunteer tutor, I did well in the course" or "I'm going to smile & start a conversation w/ someone who looks friendly"

Health

-the process of discovering, using, & protecting all the resources within your body, mind, spirit, family, community, & environment

Breathing

-the process of transporting & exchanging O2 & CO2 -essential to sustain life -don't need to think abt breathing -your body breathes for you -unlike your heartbeat → can control breathing ( make it voluntary rather than automatic)

Mindfulness-Based Stress Reduction (MBSR)

-therapeutic approach -focuses on progressive development of mindful awareness -proven beneficial for patients w/ wide variety of medical problems and for healthy people coping w/ daily stress -Mindfulness-Based Cognitive Therapy (MBCT) integrates approach w/ cognitive therapy -these approaches usually taught in programs lasting 4-8 weeks & often targeting specific conditions (like depression) -mindlessness (opposite of mindfulness) occurs when we tune out what is happening around us -instead: remember incidents from past, wonder what others are thinking or doing, make plans, weave fantasies, or worry about the future -lose touch w/ only reality we know: the present

Need to Know Abt Autogenics

-unlike mediation techniques: requires a passive state = "effortless effort" / "allowing rather than doing" -do not consciously attempt to induce feelings of warmth & heaviness → allow sensations to occur → nothing happens = accept w/o judgement → physical sensations occur = observe them

Pilates

-used by dancers for deep-body conditioning & energy rehabilitation -mind-body approach that focuses on strength, core stability, flexibility, muscle control, posture & breathing -developed more than 7 decades ago -increasingly used to complement aerobics & weight training

Stress

-we use stress to describe what's going on inside us (thoughts, feelings, physical symptoms) & what's happening around us -word comes from Latin: stringere (to draw tight) -physics: stress means strain, pressure, or force on a system -phycology: can refer to an external force that causes someone to become tense or upset, &/or to an internal state of arousal, &/or the physical response of the body when it must adapt or adjust to a challenge

Types of Stress Examples

-weddings: joy of eustress -car crash: distress -televised coverage of a terrorist attack or a natural disaster: neustress (even though it doesn't affect you directly)

Stress Reliever

-whenever you feel stress response kicking in, try deep-breathing exercise developed by Harvard psychologist: 1. sit or stand upright 2. place hand beneath navel so you can feel ↑ & ↓ belly as you breathe deeply though your nose 3. inhale = count slowly 4. exhale slowly 5. do for one min or longer

Stages of Autogenics

1. Heaviness -give commands: -my right arm is heavy -left arm is heavy -both arms heavy -right leg heavy -left leg heavy -both legs heavy -arms & legs heavy 2. Warmth -give instructions: -right arm warm -left arm warm -both arms warm 3. Heart -focus on sensations of heaviness & warmth in area of heart -repeat commands: -heartbeat is strong & regular 4. Respiration -focus on breathing, give commands: -breathing is calm & relaxed 5. Abdomen -focus on sensations of warmth & repeat: -abdomen is warm 6. Forehead -focus on sensations: -forehead is cool

Benefits of Mindfulness

1. Physical Benefits -overall improved health -↓ levels of stress hormone cortisol -↑ immunity -relief of chronic pain -relief of symptoms of fibromyalgia, cancer, & other illnesses -relief of digestive disorders such as ulcerative colitis & IBS -help in smoking cessation 2. Psychological Benefits -↑ + emotions & ↓ depression -↑ self-compassion -↓ absent-mindedness -↑ resilience -↓ likelihood of burnout in high-risk professions -↑ ability to regulate emotions -↑ ability to handle stresses of demanding professions & training -↓ worry, rumination, & perceived stress -relief of psychological symptoms -↓ recurrences of major depression -↓ loneliness in elderly -↑ appreciation & enjoyment of daily-life activities 3. Cognitive Benefits -↑ performance on tasks w/ sustained attention -↑ memory -may help in treatment of attention disorders -may slow age-related cognitive decline

How the Body Responds to Stress

1. automatic stress responses -ancestors evolved quick reactions that required no conscious thought but mobilized their bodies in ways that helped ensure the survival of our species 2. fight or flight -when your brain perceives a threat, it sounds the body's alarm & sends signals for production of natural stimulants that speed up thinking, heart rate, breathing immunity, metabolism, & blood flow 3. freezing -survival mechanism that stems from some of the oldest circuits within the brain -freezing may last for seconds or minutes 4. submission -occurs when no other option seems possible 5. challenge response model -strengths connections b/w the parts of the brain that suppress fear & enhance learning & positive motivation 6. tend-&-befriend model -an urge to forge social connections under stress may be, like fight-or-flight, an essential survival instinct, especially for the females of a species 7. transactional or cognitive-reappraisal model -framework for evaluating the processes of coping w/ stressful events

How to Belly Breathe

1. close eyes → lean back in seat or lie down & place one hand on stomach 2. take deep breath in through nose & slowly exhale through mouth 3. as you inhale → visualize that you're filling a balloon in belly 4. w/ each exhale: notice how diaphragm contracts -visualize yourself exhaling stress &/or tension along w/ breath -pay attention to how diaphragm contracts to expel these things

Common Stressors

1. daily hassles 2. life change events -Drs. Thomas Holmes & Richard Rahe first documented an association b/w stressful life events & the onset of a disease -made a schedule of recent experiences (SRE) which evaluates individual levels of stress & potential for coping on the basis of life change units, determined by the degree of readjustment necessary to adapt successfully to an event 3. psychosocial stressors -don't pose an immediate threat to survival -strongest antidote: social support = comfort, caring, & compassion you receive from family, friends, & others 4. trauma -an event that is extremely upsetting, frightening, or disturbing to those experiencing or witnessing it