Stress
Eustress
"Good" stress - force that initiates emotional and psychological growth
Endocrine system
- Helps prepare the body to respond to stress - Glands, tissues, and cells that help control the bodily functions - Hormones
Creating a personal plan for managing stress
- Identifying stressors: Journal for two weeks, Spot patterns - Designing your plan: Techniques for coping - Getting help
3 stages of General Adaptation Syndrome
1. Alarm (fight or flight) - stressor is perceived. Homeostasis slightly drops as the mind and body temporarily lose balance. 3. Resistance - adaptation resources are mobilized to combat stressor. Endocrine system comes into play. 3, Exhaustion - adaptation and energy stores are depleted. When replenished, body returns to homeostasis.
7 types of stressors that can cause distress
1. physical 2. social 3. intellectual 4. emotional 5. spiritual (values/ morals) 6. environmental 7. occupational
Fight or flight
A defense reaction that prepares a person for conflict or escape by triggering hormonal, metabolic, cardiovascular, and other changes
Norepinephrine (noradrenaline)
A hormone and a neurotransmitter, released by autonomic nervous system, that has such effects as constricting blood vessels, dilating bronchi, triggering the release of glucose from energy stores, and increasing blood flow to skeletal muscle
Epinephrine (adrenaline)
A hormone and a neurotransmitter. Epinephrine has many functions in the body, regulating heart rate, blood vessel and air passage diameters; epinephrine release is a crucial component of the fight-or-flight response of the sympathetic nervous system
Cortisol
A hormone secreted by the adrenal glands and involved in response to stress
Hypothalamus
A portion of the brain that is responsible for a variety of functions. One of the most important functions of the hypothalamus is to link the nervous system to the endocrine system via the pituitary gland
General Adaptation Syndrome (GAS)
A set of characteristics manifested in the body as a response to stress
Endorphins
A set of hormones that affect receptors in the brain, often reducing the sensation of pain or stress
Homeostasis
A state of stability and consistency in an individual's physiological functioning
Autonomic Nervous System (ANS)
A system responsible for regulation of internal organs and glands, which occurs unconsciously (functions without conscious thought or voluntary control)
Stressor
Any physical, psychological, or environmental event/condition that initiates the stress response
Links b/w stress and altered functioning of the immune system
Asthma (hyperactivity) Cancer (underactivity) Colds and other infections Chronic disease flare-ups
Sleep's effect on skin
Cells churn out growth factors to repair damage and maintain elasticity
Links b/w stress and cardiovascular disease
Chronic high blood pressure Strokes Heart disease
Relaxation techniques
Deep breathing Progressive muscle relaxation Visualization (imagery) Meditation Yoga Tai chi Music Humor Massage therapy Spirituality
Psychological prob related to stress
Depression Lack of self-confidence Loneliness Panic attacks Anxiety Eating disorders Feeling of hopelessness Post-traumatic stress disorder (PTSD)
Other health probs related to stress
Digestive problems Headaches/migraines Sleep problems/insomnia Injuries Menstrual irregularities Impotence Pregnancy complications Infertility Skin conditions
Fight or flight response
Emotional response (acute anxiety) stimulates a physical reaction: - Muscle tension - Increased heart rate - Hypertension - Shallow breathing - Dry mouth - Sweaty palms - Giddiness
Adrenal glands
Endocrine glands that sit at the top of the kidneys release hormones in response to stress Cortisol Epinephrine (adrenaline) Norepinephrine (noradrenaline) Endorphins (pain reliever)
Sleep's effect on pancreas
Improvements in the ability of insulin to process blood sugar
Two systems responsible for physiological response
Nervous system Endocrine system
Stress
Nonspecific response of the body to any demands made upon it
Sleep's effect on muscles
Repairing muscle tears or injuries happens during sleep
Time management
Set priorities Schedule tasks Set realistic goals Budget time Break up long term goals Visualize achievement Keep track of tasks Do least-favorite tasks first Delegate Say "No" when necessary Give yourself breaks Avoid "Time sinks"
Technique for managing stres
Social Support Communication Exercise Nutrition Sleep
Distress
Stress that results in negative responses
Pituitary gland
The "master gland" of the body; it regulates many activities of other endocrine glands. The pituitary gland secretes nine hormones that regulate homeostasis. 'Cuddle hormone' oxytocin ACTH (adrenocorticotropic hormone)
Sleep's effect on brain
The cells shrink squeezing out debris from a busy day
Sympathetic division
The division of the Autonomic Nervous System responsible for stimulating activities associated with the fight-or-flight response
Parasympathetic division
The division of the Autonomic Nervous System responsible for stimulation of "rest-and-digest" activities that occur when the body is at rest
Psychoneuroimmunology (PNI)
The study of the interactions among the nervous, endocrine, and immune systems
Cognitive techniques
Think and act constructively Take control Problem-solve Modify your expectations Stay positive Cultivate your sense of humor Focus on what's important
Counterproductive coping strategies
Tobacco Alcohol Drugs Unhealthy eating habits
Sleep's effect on bone
Wear and tear is remedied with intensified bone building