Stress

...our physiological and psychological response to situations that threaten or challenge us and that require some kind of adjustment.
Pioneering Researcher: Hans Selye He developed a theory about how stress produces illness: General Adaptation Syndrome

G. A.

S.

General Adaptation Syndrome

Stressor ...a demand placed on the body that requires adjustment and brings about the stress reaction.

G. A. S.
3 Stages: 1. Alarm 2. Resistance 3. Exhaustion

Healthy Adaptation or Illness

General Adaptation Syndrome

Alarm
Fight or Flight reaction: body mobilizes resources to combat threat; activates the sympathetic nervous system.

Resistance
Enhanced ability to fight stressor via moderate physiological arousal; ability to withstand additional stressors (e.g., infection) is reduced.

Exhaustion
Depletion of resources brings on diseases and disorders (e.g., chronically high heart rate and blood pressure increase chances of heart attack and stroke).

Lazaruss Cognitive Theory

Selye assumed that stress depended only on the intensity of the stressor. Stressor Lazarus proposed that a mental process determines whether stress occurs.

Appraisal

G. A. S.

Healthy Adaptation or Illness

Lazarus and Folkmans Theory

Stressor

Primary Appraisal: Is Stressor Negative? Can be negative if it involves harm or loss, threat, or No challenge (chance to grow). Stress Yes No

Secondary Appraisal: Can I Control the Situation? If coping resources are adequate, then consider options: problem-focused or emotion-focused coping strategies.

Lazarus and Folkmans Theory

The Stress Response
Physiological component: Arousal, hormone secretion. Emotional Component: Anxiety, fear, grief, resentment, excitement (if stress is from challenge). Behavioral Component: Coping strategies (both behavioral and mental)problem focused and/or emotion-focused. The level of stress we experience depends mainly on the adequacy of our resources for coping and how much they will be drained by the stressful situation.

WHAT CAUSES STRESS ?

LIFE EVENTS : DIVORCE / SEPARATION, DEATH OF A LOVED ONE, THE BIRTH OF A CHILD, MOVING, FINANCIAL SETBACK, EMPLOYMENT DAILY EVENTS :TRAFFIC CONGESTION, LONG COMMUTES, WORKING OVERTIME, DEADLINES, PERSONAL CONFLICTS, CAR TROUBLE, JOB STRESS ENVIRONMENTAL STRESSORS :POLLUTION, WEATHER EXTREMES OR EXCESSIVE NOISE PHYSICAL STRESSORS :PHYSICAL INJURY, CHRONIC PAIN, TIRING PHYSICAL ACTIVITY (SUCH AS TRAVELING), AND UNSATISFIED PHYSICAL NEEDS SUCH AS HUNGER, THIRST OR LACK OF SLEEP Continued.

PREDISPOSING FACTORS FOR STRESS

GENETIC FACTORS INABILITY TO ADAPT INADEQUATE RELAXATION RESPONSE RESPONSE ACTIVITY VARIATIONS AGE PERSONALITY ISOLATION ENVIRONMENT

SYMPTOMS OF STRESS
Behavioral symptoms Physical symptoms

BEHAVIORAL SYMPTOMS
TOO MUCH SLEEP (HYPERSOMNIA) OR TOO LITTLE SLEEP (INSOMNIA) NIGHTMARES NERVOUS HABITS LIKE NAIL-BITING OR FOOTTAPPING DECREASED SEX DRIVE TEETH GRINDING IRRITABILITY OR IMPATIENCE CRYING OVER MINOR INCIDENTS DREADING GOING TO WORK OR OTHER ACTIVITIES

PHYSICAL SYMPTOMS

MIGRAINE OR TENSION HEADACHES DIGESTIVE PROBLEMS LIKE HEARTBURN OR DIARRHEA SHALLOW BREATHING OR SIGHING COLD OR SWEATY PALMS JAW PAIN, NECK PAIN,SHOULDER PAIN

Physical signs and symptoms of stress

Increased heart rate Pounding heart Elevated blood pressure Sweaty palms Tightness of the chest, neck, jaw, and back muscles Headache Diarrhea Constipation Urinary hesitancy Trembling Being easily startled Chronic pain

Twitching Stuttering and other speech difficulties Nausea Vomiting Sleep disturbances Fatigue Shallow breathing Dryness of the mouth or throat Susceptibility to minor illness Cold hands Itching

Emotional signs and symptoms of stress

Irritability Angry outbursts Hostility Depression Jealously Restlessness Withdrawal Increased Negativity Experience opportunities Narrowed focus Obsessive rumination Reduced self-esteem emotional response reflexes Weakened positive emotional response reflexes

Anxiousness Diminished initiative Feelings of unreality or overalertness Reduction of personal involvement with others Lack of interest Tendency to cry Being critical of others Self-deprecation Nightmares Impatience Reduced self-esteem Insomnia Changes in eating habits

Cognitive/Perceptual Signs and Symptoms of Stress

Forgetfulness Preoccupation Blocking Blurred vision Errors in judging distance Diminished or exaggerated fantasy life Reduced creativity Lack of concentration Diminished productivity Lack of attention to detail Orientation to the past

Decreased psychomotor reactivity and coordination Attention deficit Disorganization of thought Negative self-esteem Diminished sense of meaning in life Lack of control/need for too much control Negative self-statements and negative evaluation of experience

Behavioral Signs and Symptoms of Stress

Increased smoking Aggressive behaviors (such as driving - road rage, etc.) Increased alcohol or drug use Carelessness Under-eating Over-eating

Nervous laughter Compulsive behavior Impatience Withdrawal Listlessness Hostility Accident-proneness

Sources within the person

Approach/approach conflict This is the conflict produced when the choice is between two good strategies. For example needing to follow a diet and wanting to eat a fattening cake. These conflicts are easily resolved but the more important the decision seems to be, the more difficult it is for the person to solve the conflict.

Sources within the person

Avoidance/Avoidance conflict This is the conflict produced when the choice is between two bad strategies. For example, the choice between two equally harrowing treatments for an illness. Patients often delay making a choice and might easily change their minds repeatedly. Patients might even change their doctor in the hope that they will be given an easier choice. They might even get somebody else to make the decision for them. This conflict is difficult to resolve and very stressful.

Sources within the person

Approach/Avoidance conflict This is when a single goal has good points and bad points. For example giving up smoking might mean a gain in weight.

Stressors and stress response

Stressors - produce stress Source of stressors can be Family (as when trying to cope with a newborn baby or when looking after a sick relative), Work or the Environment. Stress response - response to stresssor

Stressors and stress response

Stressors - external - e.g. heat, crowding, noise, difficulties with a loved one or contact with a hated one. internal - e.g. pain, thoughts, feelings. But not straightforward - heat can be relaxing and crowds can be exciting. Individual differences.

Other factors
Other factors Event
negative - Divorce (-ve), Marriage (+ve) Controllable or predictable ambiguous - not sure what is happening. e.g. stuck on underground train without being informed.

Controllability
Controllability is another factor that will affect the perception of stress. People tend to appraise uncontrollable events as being more stressful than controllable events (Miller, 1979). There are two types of control: 1.Behavioural 2.Cognitive.

Figure 9.1 The General Adaptation System

Cognitive appraisal
Lazarus and Folkman (1984) propose a model that emphases the transactional nature of stress. Stress is a two way process; the environment produces stressors and the individual finds ways to deal with these. Cognitive appraisal is a mental process by which people assessed two factors: 1. Whether a demand threatens their well being 2. Whether a person considers that they have the resources to meet the demand of the stressor

Cognitive appraisal
There are two types of appraisal: 1.Primary 2.Secondary.

Primary appraisal
During the primary appraisal stage a person will be seeking answers as to the meaning of the situation with regard to their well being. One of three types of appraisals could be made: 1.It is irrelevant 2.It is good (benign-positive) 3.It is stressful.

Primary appraisal
Further appraisal is made with regard to 3 implications: 1.Harm-loss 2.Threat 3.Challenge.

Secondary appraisal
Secondary appraisals occur at the same time as primary appraisals. A secondary appraisal can actually cause a primary appraisal. Secondary appraisals include feelings of not being able to deal with the problem such as: I can't do it-I know I'll fail I will try, but my chances are slim I can do it if I get help If this method fails, I can try a few others. I can do it if I work hard. No problem-I can do it.

Eustress and Distress

Eustress
The pleasurable stress that accompanies positive events. For example, a person may receive a $10,000 bonus and experience stress in deciding how to spend the money.

Distress
The unpleasant stress that accompanies negative events.

Individual Differences and Stress

Hardiness
Is a persons ability to cope with stress. People with hardy personalities have an internal locus of control, are strongly committed to the activities in their lives, and view change as an opportunity for advancement and growth.

Optimism
Is the extent to which a person sees life in relatively positive terms. Is the glass half empty or half full? In general, optimistic people tend to handle stress better than pessimistic people.

Type a/type b (Friedman and Rosenman, 1974)

Type a 1.Competitive, achievement orientation. Selfcritical. No joy in accomplishments. 2.Time urgency. Impatient. Always on the go. Do several things at once. 3.Anger/hostility easily aroused to anger, which may be overt or covert.

Type a/type b (Friedman and Rosenman, 1974)

Type b Low levels of competitiveness, time urgency and hostility. Easy going -philosophical.

Figure 9.3 Workload, Stress, and Performance

Consequences of Stress: Burnout

Burnout
Is the general feeling of exhaustion that develops when an individual simultaneously experiences too much pressure and has too few sources of satisfaction.

Coping Strategies
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, etc.). Emotion-Focused Coping: a response aimed at reducing the emotional impact of the stressor (e.g., denial, religious faith, wishful thinking, humor, alcohol/drugs, promiscuous sex). In the low grades example, you can reappraise the stressor and reduce the importance you attach to that course, that major, or academic work in general. Two major emotion-focused strategies are: MEDITATION and BIOFEEDBACK

Coping with Stress

Recognize and admit that you are feeling stressed and anxious Give yourself permission to feel anxious about whatever it is that is bothering you Try to pinpoint what it is you are anxious about Become aware of your body's symptoms. Don't let them scare you, let them talk to you

 If you do know what it is that is bothering you, what can you do to eliminate or minimize the situation; how can you react differently? Listen to your self talk. Are you filling yourself with negative thoughts about a certain situation? Listen to the dialogue of those around you. Is someone around you being negative and dragging you down with them? Are you overwhelming yourself with "shoulds" and high expectations? If so, which ones would you eliminate? Give yourself positive reinforcement for even the smallest accomplishments. Are you blaming someone else for your anxieties, unhappiness, poor health, lack of success or whatever? Take responsibility for yourself and make some positive changes.

The Ten Commandments

Thou shalt regularly do those things that are most enjoyable to thee without harming others or self Thou shalt take time to physically relax or meditate daily Thou shalt exercise aerobically 3-5 times each week Thou shalt sleep 7-8 hours each night

The Ten Commandments (contd)

Thou shalt not take thyself so seriously Thou shalt grant yourself the right to make mistakes Thou shalt share your feelings each day Thou shalt eat a healthy, balanced diet Thou shalt do the important things first Thou shalt respect and express your own opinions

Thank You