Stress

What are the 3 main categories of stressors?

Individual Social Relationships Physical Space

How does the body respond to stress according to the general adaptation theory/

A stressor that may be threatening or exhilirating causes the body to label the stressor as a threat or danger to body homeostasis (stable internal environment0, and to activate the fight or flight response and release stress hormones such as cortisol, and adrenaline and noradrenaline if the stressor continues, the body's defences become slightly weakened. The body remains on guard against the stressors, although the response is not as strong as it was during the initial response Ongoing, extreme stressors eventually deplete the body's resources so that we function at less than normal. this stage can be referred to as the gate towards burnout or stress overload, which can lead to health problems if not resolved immediately

Describe a range of stress management strategies

An essential concept in stress management is that we all need to look at ways to keep our fight or flight response under control to avoid negative health consequences and to prevent feelings of burnout in our personal and professional lives First step is an assessment and measurement of your individual perceieved stress. Behavioural stress management techniques include: - exercise - mirrors the fight or flight response - Relaxation: improves ability fo focus and promotes sense of wellbeing - Breathing - Time management: skills to prioritise tasks, having goals - Support - talking with people provides an opportunity to share your experinces, feel understood and gain exposure to alternative view points and new ideas/strategies Cognitive: - cognitive reframing: changing the way an individual perceives a stressor - challenging negatvie thinking - keeping perspective Spiritual - perspective of yourself within a wider context or scheme of things Work - learn to say no to extra shifts if you're stressed (ie. assertiveness)

Describe the physical and psychological changes that occur when an individual is stressed

Stressors evoke fight or flight reactions in different symptoms in the body. This is a good adaptive response. Sympathetic division of the autonomic nervous system is activated - dilated eyes - decreased saliva - brain becomes more alert: stress hormones can affect memory and cause neurons to atrophy, headahces, anxiety, depression, disrupted sleep - breathing quickens - increased susceptibility to cold and respiratory infections - immune system is depressed: increased susceptibility to infection - Heart rate increases and BP rises: persistently elevated BP and heart rate can increase potential for blood clotting and risk of stroke or heart attack: weakning of the heart muslce and symptoms that mimic a heart attack - Adrenal glands produce stress hormones: cortisol and other stress hormones can increase central or abdominal fat. - cortisol increases glucose production in the liver, causing renal hypertension The psychological changes include feelings of dread, apprehension, negative thoughts and dwelling on the worst case scenarios despite reassurance the observable signs of stress include sweating, dry mouth due to decreased saliva production, a flushed face, extreme muscle tension and hyperventilation

Describe the Yerkes-Dodson principle

stress can help you to perform any skilled activity stress in moderation is a drive that can work well to make you more efficient - to do anything really well, you need to be alert, anxious to do well, or "psyched up" If you are totally relaxed due to too little stress, you experience boredom and lethargy and will not give a given task your best If you have too much stress, you experience physical and emotional breakdown and will also impede your ability to perform well A proper balance of stress allows optimum performance, leading to a healthy and productive life

Define stress

there are many definitions of stress, with no universally accepted definition - this i sbecause stress is a subjective experience which evreyone perceived differently, making it difficult to define and measure - research definitions characterise a negative response to a stressor as stress or distress, and a positive or benefical response to a stressor is eustress Negative definition - Lazarus - stress is a condition or feeling experienced when a person perceived that demands exceed the personal and social resources the individual is able to mobilize. Faced with a challenge, and we perceive that we don't have the ability to cope with that challenge. Stress is the transaction between an individual and their environment