Stress!
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What is Stress?
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How is Stress Related To Disease?
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What Systems of the Body Are
Involved in the Stress Response?
How Can We Effectively Reduce
The Stress In Our Lives?
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Nervous Tension
Aches and Pain
Infectious and Chronic ….DISEASE and
Possible DEATH!!
Balancing
Demands….
Stress:
"The Nonspecific response of the
body to any demand"
Body's Biological Response
increased heart rate & blood pressure
 cold hands & feet
 release of stress hormones
 bladder & intestines relax
 sweats - dry mouth
 hair stands on end
Body's response to stress is limited to
these physiological changes no matter
what the stressful situation
Stressors - stress producing factors
Stress Response - the physiological &
emotional changes
depression
diabetes
hair loss
heart disease
hyperthyroidism
obesity
obsessive-compulsive or anxiety
disorder
sexual dysfunction
tooth and gum disease
ulcers
cancer (possibly)
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Stress is defined as “the
general and emotional
state that accompanies
stressful events.”
There are many causes
of stress.
No two people are alike.
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Either in how they
experience stress, or how
they respond to stress.
Eustress - (coined by Dr. Hans Selye)
Pleasant and beneficial
The stimultion that helps the mind & body
function properly
Exercise
Positive emotional response
Eustress…..
Distress
Eustress
Distress - unpleasant
Negative effects
rejection
failure
loss
apprehension
discrimination
persecution
ridicule
pain
helplessness
Distress….
Fear
Distress….
Fear
Distress….
Conflict
Eustress
Distress
Physiological
effects are the same.
Emotional component differs
The point is.....
Selye identifies the two kinds of
stress......
The emotional component can have a
profound effect on what is otherwise
the same physiological function.
How do you know when you
are over-mobilizing?
Physical Signs…..
1. Pounding heart
2. Trembling w/ nervous tics
3. Grinding of teeth
4. Dry mouth
5. Excessive perspiration
6. Gastrointestinal problems
7. Ache in neck or lower back
8. Migraine or tension headaches
9. Frequent colds or low grade infections
10. Cold hands & feet
11. Allergy or asthma attacks
Outward Emotional & Behavioral Signs….
1) Irritability, hyper-excitedness, depression
2) Impulsiveness, aggressiveness, emotional instability
3) Urge to cry or to run & hide
4) Inability to concentrate, general disorientation
5) Weakness, dizziness, sense of unreality
6) Fatigue: loss of joy of living
7) Floating Anxiety (fear without an obvious reason)
8) Keyed up feeling
9) Jumpy-(easily startled by small sounds)
10) Nervous high-pitched laughter - (choked speech)
Outward Emotional & Behavioral Signs….
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Fidgeting
Increased smoking
Increased use of prescription drugs
Alcohol or drug addiction
TV addiction
Frequent feeling of boredom
Sleep disturbances or excessive sleep
Speech difficulties (stuttering)
Overeating or undereating
Sexual problems - decreased libido
Response to stress, can be counterproductive
drinking
smoking
drugs
denial
flight
withdrawal
suicide
Response is under control of
Autonomic Nervous System
independent of conscious thought
controls organs & glands
Autonomic N.S……
A) Sympathetic - mobilizes body for action
B) Parasympathetic - calms - restores
Constantly interacting to maintain
homeostasis
A) Sympathetic Nervous System
B) Parasympathetic Nervous System
Know the short and long term
responses.
Adrenal gland
Kidney
This is how these two systems affect
various organs of your body.
Think about each of these carefully.
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Can be defined as a “Steady State”
State of stability and consistency.
***Stressors disrupt homeostasis (external and
internal stimuli are the stressors)
*** Adaptive Reactions occur after “fight or
flight” to restore homeostasis
During times of Extreme or Chronic Stress (
Placing a mouse out in freezing temperature
would qualify this) The Hypothalamus
Releases Corticotropin Releasing Hormone or
CRH
CRH then stimulates the Pituitary Gland to
releases AdrenocorticoTropic (ACTH)Hormone
into the blood which stimulates the adrenal
glands
ACTH stimulates the Adrenal Cortex (outer part of
adrenal gland) to release CORTISOL which is
stress hormone…but protects the mouse from
dying from the cold….without it….it dies!
Hans Selye in 1936: Studying Rats:
He discovered the role of the pituitary and
adrenal glands.
Found a predictable pattern to STRESSORS:
Called pleasant stressors Eustress
Unpleasant stressors Distress
He is also the guy who discovered that there
are 3 stages of stress and coined this the
General Adaptation Syndrome or (GAS):
Alarm, resistance and exhaustion.
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. Alarm
 This is any signal that is recognized as stress.
 This causes the activation of adrenal glands.
1
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2. Resistance
 This takes place as your body tries to adjust to the
stressful event.
 Readjustment of your body to a normal state.
This is called “homeostasis.”
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3. Exhaustion
 Once you have experienced a stressful event, have
you ever felt like you could sleep for days?
 Exhaustion allows your body to heal itself, and
recharge its batteries.
 If this stage is not complete, sickness or death could result.
The Stress Response:
Rest state = Homeostasis = steady state
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external or internal stimulus
disrupts steady state
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adaptive reactions to restore
steady state
ALARM=
 Surge of emotion
 Rush of adrenalin
 Heightened sense of
surroundings
(all of these things expend
metabolic energy)
Alarm prepares for
“fight or flight”
GAS develops in 3 stages
1) alarm
2) resistance
3) exhaustion
all of these expend
metabolic energy
ADAPTIVE RESISTANCE
ADAPTIVE(RESISTANCE)
Body readjusts-regulating
body systems for a new
level of homeostasis.
Begins Body Repair, if any
During resistance a person
learns to cope with newly
added stress.
If stress ends, Parasympathetic
nervous system restores
body to its resting state. I.e.
slows heart beat, reduces
perspiration etc..
GAS
2) Resistance
Or Adaptive Stage
body readjusts - regulating body systems
begins damage repair (if any)
if stress ends
parasympathetic slows heart beat
cuts off perspiration
adjusts skin temp
etc.
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If no end to
stress…alarm reaction
persists.
Body’s ability to adjust
diminishes.
Energy is used up for
“fight or flight”
Distorted Perceptions,
disorganized
thinking….DEATH!!
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The long-term wear and tear of the stress
response is called allostatic load.
This is actually your body’s response to longterm over-exposure to cortisol.
High levels of cortisol have been associated
with CUSHING’s Disease.
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This is a disease associated where unusually
high levels of cortisol are secreted by the
adrenal cortex often resulting in cardiovascular
and other diseases such as type II diabetes.
People with Cushing's disease have too much
ACTH. ACTH stimulates the production and
release of cortisol, a stress hormone. Too much
ACTH means too much cortisol
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“Moon Face”
Can also be caused by a tumor
on the pituitary gland or
adrenal gland.
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Fight or flight produces chemicals that
promote alertness and ward off sleep.
Sleep loss leads to fatigue, memory loss and
in the long-term cognitive decline.
Amount of sleep varies among adults (ave. 5-9
hrs/night)
 Sleep occurs in 2 phases REM and Non-REM.
 Stress hormones are found more in REM
sleep: Hence they disrupt your dreams; you
don’t dream as much when you are highly
stressed!
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The effects of excessive stress on brain has been
seen on structure in midbrain called
hippocampus. This structure is responsible for
short-term and long-term memory. Chronic
stress causes neurons in hippocampus to
shrink or die, thereby impairing this process.
1.Time Management
2. Relaxing Techniques
Relax your body: your heart rate will slow,
breathing becomes slower, BP decreases, Brain
waves will shift from Beta (alert) to Alpha
(relaxed),blood flow to skin will increase.
Deep Muscle Relaxation, Meditation
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Cortisol is another word for Hydrocortisone
Produced from the progesterone hormone
precursors. It is synthesized in the cortex of
adrenal glands
Bone formation is lowered by cortisol.
Suppresses Immune system
Increases blood Pressure
Acute 1.Short-term 5-100 minutes, WBCs are
redistributed and there is ENHANCEMENT of
immune system.
2. STRESSFUL EVENT. someone in family
dies), you suffer a personal trauma (break-up),
rough semester. (You may get a cold)
Chronic- Brought on by long-term stressors such
as unemployment, caregiving to sickly. Causes
prolonged secretion of cortisol. May accelerate
the course of diseases that involve
inflammation including MS, heart disease and
type 2 diabetes.
Take note that our
stress response is
something Primal
which did not
evolve to cope with
the rigors of the
modern world --
It is rooted in TRIBAL
behavior characteristic of
primates.
Most primates show
stress the same way and
much of it boils down to
the same reasons.
Tribal pecking order
Corporate pecking order
Economic pecking order
Primate threat displays:
Adapted to cause stress in
other individuals
1.
2.
3.
4.
large body size in males
hair display around teeth
eye white (sclera) visible
naked skin on face
"Modern Stress" generally can't be
handled physically"strangling" the boss"mating" with the secretary
"running off" with the profits
these work better in primitive tribal
groups
"Primal stress” is fleeting - momentary
"Modern Stress" can be continual - indefinite
•overcrowding
•overwork
•competition
•unpleasant surroundings
•economic pressures
•bad relationships
•crime
This can induce constant resistance
-it becomes the norm.
Routine……
up too early
coffee & donuts in the car
commuter traffic
repetitive meaningless work
coffee
high fat- low nutrition lunch
coffee
commuter traffic
home
flop on the couch
veg till 1:00am
not enough sleep
repeat….
Modern stress can ultimately lead
to:
•nervous tension
•aches & pain
•disease
•death
Role of stress in disease……
heart disease
hypertension
headaches
asthma
arthritis
digestive problems
skin conditions
cancersuppression of immune system
infections set in (opportunistic)
To relieve the causes of Modern Stress,
modern techniques are required
Behavior Management Program
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Monitor your behavior & gather data
Analyze the data - identify patterns
Set specific goals
Make a personal contract
Devise a strategy or plan an action
Keep track of your progress
Revise plan if necessary
Coping with stress:
1) Time management
2) Relaxation techniques
Relaxation ……
heart rate slows
breathing becomes slower
blood pressure decreases
•oxygen consumption is reduced
metabolism is reduced
brain waves shift from beta (alert) to alpha
(relaxed)
Blood flow to brain & skin increases
feelings of (1) warmth (2) quiet mental
alertness
Practiced regularly, relaxation
techniques can counteract the effects
of chronic stress
Stress Relief Techniques….
1) Progressive Relaxation –
• Deep muscle relaxation
• Imagery
• Meditation
2) Exercise
• Weight reduction
• Cardio vascular health
• Endorphins
Exercise….
If she can do it, WE can do it…..
Diversion…..
Meditation….
Actually, some are known to release
cortisol AND they are addictive
Coping with Stress
1. Manage your time productively and creatively.
Good time management strategies include:
 Setting priorities.
 Scheduling tasks for peak efficiency.
 Setting and writing down realistic goals.
 Delegating responsibilities.
 Taking breaks and saying no when necessary.
2.
Practice relaxation techniques.
Choose and practice a relaxation
technique until it becomes natural.
Use it whenever you feel the need.
3. Incorporate regular exercise into your
daily life.
Even small amounts of exercise can help relieve
tension.
4.
Eat a sensible diet.
5. See things with humor.
A smile or laughter is a natural antidote to
stress.
6.
Change your thinking.
Try the following to diffuse short
and long-term stress:
 Worry constructively.
 Moderate expectations.
 Weed out trivia.
 Live in the present.
 Be flexible.