HE 250 PERSONAL HEALTH Stress
Stress Stress General state of the body, mind, and emotions when an environmental stressor has triggered the stress response Stressor Events or agents in the environment that cause stress Distress Negative stress Eustress Positive stress
Stress Response Fight or Flight Series of physiological changes that activate body systems providing a burst of energy to deal with a perceived threat or danger Carried out by Autonomic Nervous System (ANS): Sympathetic branch: initiates response Parasympathetic branch: turns off response ANS - controls involuntary, unconscious functions breathing, heart rate, digestion
Stress Response Cerebral cortex sends signal to... Hypothalamus, which sends signal to... Pituitary Gland, which sends hormone... Adrenal Glands, which release the hormones... Cortisol, adrenaline, and noradrenaline These hormones surge through the body and increase heart rate, breathing rate, muscle tension, and blood pressure - all so you are prepared to fight or flight. Also, glucose and fats are released from the liver and other sites to provide energy. Non-essential functions are turned of to divert energy to necessary functions.
Relaxation response When the stressful event is over - the parasympathetic branch takes over and turns off the stress response. Homeostasis State of stability and balance in which body functions are maintained within a normal range Relaxation response the name for the physiological changes that calm body systems and returning them to normal.
Stress ACUTE STRESS Short term stress, produced by stress response CHRONIC STRESS Long term, low level stress in which the stress response continues without resolution
General Adaptation Syndrome Model used to describe the physiological changes associated with the stress response. There are 3 phases: Alarm - Body experiences stress response, immune system is suppressed, person may be more susceptible to illness Resistance - Body works overtime to cope with the stress and to stay at peak level Exhaustion - Body can no longer keep up with demands of stress
Health effects Immune Stress suppresses the immune system increasing risk of infection and illness Cardiovascular When high heart rate and blood pressure do not return to normal (hypertension) under chronic stress, blood vessels are more likely to develop atherosclerosis. Higher risk for strokes and heart attacks
Health effects Gastrointestinal Acid reflux, indigestion, and stomach more common in people with higher levels of stress. Mental health Stress contributes to psychological problems and development of psychological illness: Post Traumatic Stress Disorder - characterized by a sense of numbness or emotional detachment from people, repeated reliving of the stressful event through flashbacks and/or nightmares, and avoidance of things that might be associated with the trauma
Personality Type A behavior pattern Personality traits thought to be associated with the risk for heart disease. Type A individuals are... hard driving competitive achievement oriented quick to anger 40% of Americans, and 50% of men are Type A Increased risk for heart disease stomach ulcer asthma headaches thyroid problems HOSTILITY - ongoing accumulation of irritation and anger. Key factor of Type A individual that predicts illness
Cognitive Factors Perception An event is just a potential stressor until you label it as one... Expectations Due to habitual thinking patterns, people can create unrealistic expectations and negative beliefs about a situation. Low expectations - people will feel underachievement High expectations - people will feel failure A more realistic attitude, means that people can take things in stride and reduce the frequency and intensity of the stress response
Resilience/Hardiness Resilience Ability to bounce back from adversity Hardiness Style of coping with stress, characterized by a tendency to view life events as challenges rather than threats. A commitment to meaningful activities and a sense of being in control. Hardy people are more resistant to illness.
What stresses you out? for real.
Relaxation Time management purposeful activities things you want to do priorities Social support connection/community diverse relationships communication Healthy lifestyle mind/body/soul Relaxation techniques breathing yoga affirmations