Defining, Measuring, and Managing Stress The nervous system Neurons Neurotransmitters Synaptic cleft (gap) Two major divisions of nervous system • Central nervous system • Peripheral nervous system Central nervous system • Brain and spinal cord Peripheral nervous system • Somatic nervous system – Skeletal muscles • Autonomic nervous system – Sympathetic • “Fight or flight” • Mobilizes resources – Heart speeds up – Blood vessels in skin contract – Breathing increases – Parasympathetic • Relaxation and normal functioning – Increasing one, decreases the other Theories of stress • General Adaptation Syndrome • Lazarus’s view General adaptation syndrome (GAS) • 1. Alarm – Sympathetic nervous system starts • Prepares for “Fight or flight” • 2. Resistance – Adapts to stressor – Diseases of adaptation • • • • Ulcers Hypertension Cardiovascular disease Bronchial asthma • 3. Exhaustion Lazarus’s View • Interpretation (cognitive mediation) of event is more important than the event itself • Person’s perception of the situation is critical – Potential harm – Threats – Person’s ability to cope with them Lazarus’s View • Events do not produce stress - The person’s view of the situation produces the stress • The “Definition of the situation” Measurement of stress • Physiological – Blood pressure – Heart rate – Galvanic skin response – Respiration rate • Self-report – Used by most health psychologists Sources of stress • Cataclysmic events – PTSD - Posttraumatic stress disorder • In 1/4 to 1/3 of individuals experiencing cataclysmic events • Irrational events create more stress than natural disasters Daily hassles • High demands & low control = stress • Executive rat Coping with stress • Social support – Durkheim’s suicide study • Personal control – Internal locus of control • Adopt best to stress – External locus of control – More personal control = better health Personal coping strategies • Problem-focused coping – Reduce stressor (change the situation) – Best for good health • Emotion-focused coping – Manage emotions Personal coping strategies • Social coping – Support from others • Meaning-focused coping – Create personal and spiritual meaning • Proactive coping – Anticipating a problem and taking steps to avoid it Managing stress • Relaxation training – Progressive muscle relaxation • Explanation = tense muscles • Breathe deeply & exhale slowly • Deep muscle relaxation exercises – E.g. Tense and relax – Can be used with biofeedback and hypnotic therapies Managing stress • Cognitive behavior therapy – Changing attitudes and behavior • Beliefs • Attitudes • Thoughts – Skills to change behavior Cognitive behavior therapy • 1. Conceptualization stage – Identify problems • Educational • 2. Skills acquisition and rehearsal stage • Educational and behavior • Increase coping skills – E.g. assertiveness • Practice • Monitor “self-talk” • 3.Application and follow-through – Put skills into practice Emotional Disclosure • James Pennebaker • Writing or talking about traumatic events helps • Emotional self-disclosure improves psychological and physical health – E.g. writing letter • Emotional disclosure vs. emotional expression – Emotional disclosure • Self- reflection – Emotional expression • Crying