Stress and health - Lesson 10

General Adaptation Syndrome (GAS): Hans Selye

*The process of the body's struggle to maintain balance is what Selye termed, the General Adaptation Syndrome. Hans Selye introduced the General Adaptation Syndrome model in 1936 showing in three phases what the effects of stress has on the body. In his work, Selye - 'the father of stress research,' developed the theory that stress is a major cause of disease because chronic stress causes long-term chemical changes. He observed that the body would respond to any external biological source of stress with a predictable biological pattern in an attempt to restore the body's internal homeostasis.

The appraisal process in detail

-A given stressor can lead to high or low stress depending on how it is appraised. Seeing stress as an opportunity for success versus an opportunity for failure are key aspects of the appraisal process. **SEE IMAGE***

Definition of Stress

-A state of mental tension and worry caused by problems in your life, work, etc. -Something that causes strong feelings of worry or anxiety

Major causes of stress for university students

-Adjustments to your daily routine -Sleeping and eating habits -Time-management due to additional academic work loads, finding the balance of studying, free time and deadlines -Missing your social support network of high school friends and family -Learning new navigations such as getting around campus, living on your own, choosing your classes, choosing new friends, choosing your life's direction and career path for your future

Building social support

-At least two or three times a week, spend time with supportive friends or family. -Talk things out with someone you trust - a family member or a good friend -Ask for support when you are under pressure. This is a sign of health, not weakness.

Major Causes of Stress

-Being fired -Being Promoted or Demoted -Moving/Relocation -Marriage/Divorce -Pregnancy -Death of family or friends * These are just examples of major life changes that can have a serious impact on our lives and cause our bodies to react with stress. Often times, the most common and stressful things happen on a daily basis.

Identify causes and symptoms of stress

-Demands -Control -Support -Relationships -Role -Change *Pursue realistic goals which are meaningful to you, rather than goals other have for you that you do not share. Expect some frustrations and failures.

Common Physical symptoms of stress

-Different people have different reactions to stress. Signs of stress can be both mental and physical. Or, signs can also be only physical or only mental. -Some common examples of physical stress are listed here, but these are certainly not the ONLY symptoms that can be caused from stress: -Rapid heartbeat -Headache -Stiff neck and/or tight shoulders -Backache -Rapid breathing -Sweating and sweaty palms -Upset stomach, nausea -Sleep trouble -Weakening of the immune system

Physical activity

-Exercise is an effective way to reduce the negative aspects of stress. Benefits: -Can release tension and anxiety. -Can be a method of relaxation. -Can increase energy and fatigue tolerance. -Can aid in maintaining muscle elasticity and minimize the muscle-shortening effect of inactivity. -Can increase physiological control, gaining control over your body. -Can increase emotional well-being. Active individuals report less stress in their lives.

Common mental symptoms of stress

-Irritability -Intolerance -Short Temper -Exhaustion -Lack of concentration -Frustration over minor challenges

Seek solutions for avoiding stressors

-Make an increased effort to organize your daily life -Ask for help. Delegate things when you need to -A poorly organized living space can be a major source of stress. -If your environment is well organized and pleasant, then it can help to reduce stress and increase productivity. -Large amounts of background noise during the day can cause irritability, tension and headaches in addition to loss of concentration. Use of quiet rooms when concentration is needed

Time Management

-Many people claim that they just don't have enough time for leisure because of work, family, and home demands. In most cases, it is not a question of time but a matter of priorities. Avoid procrastination! -Maximizing your available time focusing your time on your priorities: Step 1: Establish priorities Step 2: Monitor current time use Step 3: Analyze time use Step 4: Make a schedule

Common characteristics of stressful events

-Negative Negative stress is considered harder to accept than positive stress -Uncontrollable Uncontrollable stress is worse than something that you can control -Ambiguous Ambiguous stress is also harder to accept. With poorly defined or vague expectations stress is more likely.

(GAS) Alarm Stage

-Our first reaction to stress recognizes there's a danger and prepares to deal with the threat. -This initial response can also decrease the effectiveness of the immune system, making persons more susceptible to illness during this phase.

Who is most vulnerable to stress?

-Personality characteristics affect our individual responses to stressful situations and, consequently, the degree to which we are distressed when exposed to potential stressors. -Stress is not necessarily bad. Athletes or stage performers can use stress to perform close to peak level.

Lazarus's Cognitive Theory (continued)

-Problem-Focused Coping: a response aimed at reducing, modifying, or eliminating a source of stress (e.g., if grades in a course are low, reduce work hours, change study strategy). -Emotion-Focused Coping: a response aimed at reducing the emotional impact of the stressor (e.g., denial, religious faith, wishful thinking, humor).

Are you a "Hardy" Person?

-Psychologists have proposed a construct called Hardiness that describes a theoretical "stress resistant" personality. -People that are "Hardy" are committed to their life, take control over their situation and see stressors as challenges to overcome rather than opportunities for failure. Characteristics: -Commitment -Control -Challenge

Relaxation techniques

-Relaxing needs to be part of your daily routine. -Get a minimum of six hours of continuous rest -We get angry often because someone did not do what we thought they should. -Learn to manage your anger. Anger causes you to over react to many situations. -Identify negative thinking and irrational beliefs. Negative thinking leads to stress and anxiety

Lazarus's Cognitive Theory

-Selye assumed that stress depended only on the intensity of the stressor. *Lazarus proposed that a mental process determines whether stress occurs. *Appraisal --> GAS --> Healthy Adaptation or Illness Stressor: *Primary Appraisal: Is stressor negative? -Can be negative if it involves harm or loss, threat, or challenge (chance to grow) *Secondary Appraisal: Can I control the situation? -If coping resources are adequate, then consider options: problem-focused or emotion-focused coping strategies

Impact of stress in our society

-Stress has a major impact on health and well-being in our society. -The American Academy of Family Physicians estimates that 60% of the problems brought to physicians in the U.S. are stress related. -Stress can result from positive or negative situations. Failing a test in a class. Planning and preparing to go home for a holiday.

Stress and health problems

-Stress has been related to many specific health problems.: -High blood pressure and the anger associated with stress has been shown to be related to heart attacks and strokes. -Stress can lead to gastrointestinal disorders. -Stress also decreases the immune system. -Stress also favors the use of drugs and alcohol.

Steps for Stress Management

-Stress is a natural part of life but with appropriate stress management techniques you can learn to manage it more effectively. -Identify causes and symptoms of stress -Seek solutions for avoiding stressors: Accept what can't be changed, Act on what can be changed -Physical activity: Better able to cope with stress when rested and in good shape. Exercise is also a great way to reduce stress -Time management -Relaxation techniques -Building social support -Healthy diet

Types of Stressor

-Stressors are external events that cause internal stress responses, both psychological and emotional ones. -There are different types of stressors: 1. Environmental: heat, noise, crowding. 2. Physiological: drugs, caffeine, tobacco, alcohol. 3. Emotional (Psycho-social): life events, relationships, responsibility, pressures.

(GAS) Resistance Stage

-The body adapts to the stressor and attempts to regain internal balance. -Body Reactions: hearing is normal, saliva increases, heart rate goes down, blood pressure goes down, muscles relax.

To sum up Stress

-The signs of stress are classic. You may get a headache, backache, become irritable, lose your temper, and you may feel exhausted and find it hard to concentrate. -When these symptoms appear, recognize them as signs of stress and find a way to deal with them. -Just knowing why you're feeling the way that you are may be the first step in coping with the problem.

(GAS) Exhaustion Stage

-The true state of exhaustion occurs when the body's ability to respond is exhausted such that recovery and resistance are no longer possible. -If stress continues then a disease may occur.

Healthy diet

-Too many people look for an easy answer to stress management by misusing alcohol, drugs, marijuana, medicines and pills. Examine your diet: -Lower your salt intake -Lower your intake of refined sugars and carbohydrates -Lower your caffeine intake Add to your diet: -Vegetables -Fruits -Vitamins -Water

Mental effects of stress

-You may not make good decisions -Your fine motor skills are affected -You may no longer enjoy your work -Your attention span may be affected -You may have more negative thoughts -Your self confidence will suffer -You may have difficulty concentrating

Four Types of Stress

1. General Stress: -Everyone has this kind of stress -It resolves itself within a day or two -No intervention is necessarily required 2. Cumulative Stress: -Stress builds up in your body -It becomes more difficult to alleviate your symptoms -You may have more serious physical symptoms -You may have more serious mental anguish 3. Acute Traumatic Stress: -Critical Incident Stress -Produces considerable psychological distress -A normal reaction to abnormal events 4.Post Traumatic Stress: -Severe stress produced by severe psychological trauma -Created by unresolved Critical Incident Stress -Produces lasting changes

Physical and Emotional effects of stress

Physical: -Weight gain/loss -Heart palpitations -High blood pressure Emotional: -Mood swings -Anxiety -Can lead to depression -Can also lead to unhealthy coping strategies (i.e. alcohol, drugs)