Chapter
10
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What Is Stress?
Stress and Wellness
Common Sources of Stress
Managing Stress
Getting Help
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10-2
Stressor: Any physical or psychological
event or condition that produces
physical and emotional reactions
 Stress response: The physical and
emotional reactions to a stressor
 Stress: The general physical
and emotional state that
accompanies the stress response
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Actions of the nervous system
 Nervous system consists of
brain, spinal cord, and nerves
 Autonomic nervous system: The branch of the
nervous system that controls basic body
processes; consists of the sympathetic and
parasympathetic divisions
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Actions of the nervous system
 Parasympathetic division: A division
of the autonomic nervous system
that moderates the excitatory effect
of the sympathetic division, slowing
metabolism and restoring energy supplies
 Sympathetic division: A division of the
autonomic nervous system that reacts to
danger or other challenges by almost
instantly accelerating body processes
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Actions of the nervous system
 Norepinephrine: A neurotransmitter
released by the sympathetic nervous
system onto specific tissues to increase
their function in the face of increased
activity; when released by the brain,
causes arousal (increased attention,
awareness, and alertness); also called
noradrenaline
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10-6
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Two systems together
 Endocrine system: The system of
glands, tissues, and cells that secretes
hormones into the bloodstream to influence
metabolism and other body processes
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10-7
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Actions of the endocrine system
 Hormone: A chemical messenger
produced in the body and transported in
the bloodstream to target cells or organs
for specific regulation of their activities
▪ Cortisol: A steroid hormone secreted by
the cortex (outer layer) of the adrenal
gland; also called hydrocortisone
▪ Epinephrine: A hormone secreted by the
medulla (inner core) of the adrenal gland that
affects the functioning of organs involved in
responding to a stressor; also called adrenaline
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10-8
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Actions of the endocrine system
 Endorphins: Brain secretions that
have pain-inhibiting effects
 Fight-or-flight reaction: A defense
reaction that prepares a person
for conflict or escape by triggering
hormonal, cardiovascular,
metabolic, and other changes
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10-10
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Return to homeostasis
 Homeostasis: A state of stability
and consistency in a person’s
physiological functioning
▪ After stressful situation ends,
parasympathetic division takes
command and halts stress response
 Fight-or-flight reaction in modern life
▪ Part of our biological heritage
▪ Inappropriate for most modern stressors
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10-11
Cognitive appraisal of a potential
stressor strongly influences response
 Cognitive appraisal highly individual
and strongly related to emotions
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 Eustress: Stress resulting
from a pleasant stressor
 Distress: Stress resulting
from an unpleasant stressor
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10-12
 Ineffective behavioral responses:
overeating; expressing hostility; and
using tobacco, alcohol, or other drugs
 Somatic nervous system manages behavioral
responses that are under our control
▪ Somatic nervous system: The branch of
peripheral nervous system that governs
motor functions and sensory information,
largely under our conscious control
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10-13
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Personality: sum of
behavioral, cognitive,
and emotional tendencies
 Type A
 Type B
 Type C
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10-14
SOURCE
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10-15
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Gender role affects experience of stress
 Strict adherence to gender roles
limits one’s response to stress
and becomes source of stress
 Women more likely to respond
with a behavioral pattern
known as “tend-and-befriend”
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10-16
Past experiences dramatically influence
the perception of potential stressor
 The stress experience as a whole
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 Physical, emotional, and
behavioral responses to a stressor
distinct but intimately related
 Effective behavioral responses can lessen
stress; ineffective ones only worsen it
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10-18
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General adaptation syndrome (GAS) is a
pattern of stress responses
consisting of three stages:
alarm, resistance, and exhaustion
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10-19
 Alarm
▪ Body is more susceptible to disease or injury,
because it is geared up to deal with a crisis
 Resistance
▪ New level of homeostasis in which body is more
resistant to disease and injury than normal
 Exhaustion
▪ Life-threatening type of physiological state
characterized by distorted perceptions and
disorganized thinking
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10-20
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Allostatic load: long-term
negative impact of the
stress response on the body
 Describes long-term wear and tear
of stress response on an individual
 High allostatic load is linked
to heart disease, hypertension,
obesity, and reduced brain
and immune system functioning
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 Psychoneuroimmunology (PNI): Study
of the interactions among the nervous,
endocrine, and immune systems
▪ Network of connections between nervous and
endocrine systems can affect immune system
▪ Compounds released during stress response
affect number and efficiency of lymphocytes
▪ Neuropeptides produced and received
by both the brain and immune system
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10-23
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Cardiovascular disease
 During the stress response, heart
rate increases and blood vessels
constrict, causing blood pressure to rise
 Chronic high blood pressure
major cause of atherosclerosis
 People who respond to stressors with
extreme increases in heart rate and
blood pressure may face increased
risk of cardiovascular problems
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PNI helps explain how
stress affects immune system
 Include colds and infections, asthma
and allergy attacks, susceptibility to cancer,
and flare-ups of chronic disease such
as genital herpes and HIV infection
▪ Other health problems aggravated by stress:
digestive problems, tension headaches and
migraines, insomnia and fatigue, injuries,
menstrual irregularities, impotence, pregnancy
complications, and psychological problems
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10-25
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Major life changes
 Any major change in life that
requires adjustment and
accommodation can be a source of stress
▪ Early adulthood and the college years are
associated with many significant changes
▪ Even positive changes can be stressful
 Clusters of life changes, particularly
negative changes, may be linked
to health problems in some people
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Daily hassles
 Daily hassles can be a big source of stress
 Can contribute to a decrease in wellness
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College stressors
 Academic stress
 Interpersonal stress
 Time pressures
 Financial concerns
 Worries about the future
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10-27
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Job-related stressors
 70% of working Americans rate their
jobs as key source of stress in their lives
▪ When people shape how their job is performed,
their job satisfaction rises and stress levels drop
▪ Burnout possible if stress is severe or chronic
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10-28
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Relationship and stress
 First relationships outside family are
friendships
▪ Often more stable and longer lasting than
intimate partnerships
▪ Provide emotional support
and a buffer from stress
 Intimate love relationships among
most profound human experiences
▪ Communication key to developing and
maintaining any type of relationship
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10-29
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Other stressors
 External or environmental stressors
include loud noises, unpleasant
smells, industrial accidents,
and violence and natural disasters
 Internal stressors include pressures
we place on ourselves and
our physical or emotional states
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10-30
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Exercise
 People who exercise regularly react
with milder physical stress before,
during, and after exposure to stressors
 Even light exercise can have a beneficial
effect, but integrated fitness program
can have significant impact on stress
 People who exercise
compulsively risk overtraining
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10-31
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Nutrition
 A healthy, balanced diet
can help cope with stress
▪ Eating wisely enhances feelings
of self-control and self-esteem
▪ Limit or avoid caffeine
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Sleep
 Most adults need 7 to 9
hours of sleep every night
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Sleep and stress
 Stress hormone levels in
bloodstream are related to sleep patterns
 Lack of sleep has greatest impact on stress
 Extreme sleep deprivation can lead to
hallucinations and other psychotic
symptoms, and increase heart attack risk
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Sleep disorders
 National Sleep Foundation’s 2013 Sleep in
America Poll, Adults average just under 7
hours per night of sleep during the week
 As many as 70 million Americans
suffer from chronic sleep disorders
▪ More than 50% of adults suffer from
at least one symptom of insomnia
▪ Sleep apnea
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10-35
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Social support
 Sharing fears, frustrations, and
joys makes life richer and seems
to contribute to the well-being
of the body and mind
 One study of college students
living in overcrowded apartments
found that those with a strong
social support system were less
distressed by cramped quarters
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10-36
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Communication
 Good communication
in relationships:
▪ Self-disclosure
▪ Listening
▪ Feedback
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Conflict resolution
 Basic strategies:
▪ Clarify the issue
▪ Find out what each person wants
▪ Determine how you both can get what you want
▪ Decide how to negotiate
▪ Solidify the agreements
▪ Review and renegotiate
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10-38
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Striving for spiritual wellness
 Spiritual wellness associated with greater
coping skills and higher levels of overall
wellness
▪ Linked to longer life expectancy, reduced risk of
disease, faster recovery, and improved emotional
health
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Confiding in yourself through writing
 Keeping a diary
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Time management
▪ Set priorities
▪ Schedule tasks
for peak efficiency
▪ Set realistic goals,
and write them down
▪ Budget enough time
▪ Break up long-term goals
into short-term ones
▪ Visualize your goals
▪ Keep track of the
tasks you put off
▪ Consider
doing least
favorite task first
▪ Consolidate tasks
when possible
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Time management
▪ Identify quick transitional tasks
▪ Delegate responsibility
▪ Say no when necessary
▪ Give yourself a break
▪ Avoid your personal “time sinks”
▪ Stop thinking or talking
about what you’re going
to do, and just do it
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Cognitive techniques
 Changing destructive thinking:
▪ Monitor self-talk and try to minimize hostile,
critical, and self-deprecating thoughts
▪ Modify expectations
▪ Live in the present
▪ “Go with the flow”
▪ Cultivate your sense of humor
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10-42
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Relaxation techniques
 Relaxation response: A physiological
state characterized by a feeling of
warmth and quiet mental alertness
▪ Heart rate, breathing,
and metabolism slow down
▪ Blood pressure and oxygen consumption
decrease, and blood flow to the brain and
skin increases as brain waves shift from an
alert beta rhythm to a relaxed alpha rhythm
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10-43
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Progressive relaxation
 Progressive relaxation involves tensing
and relaxing muscles one by one
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Visualization
 To practice visualization, imagine
yourself floating on a cloud, sitting on
a mountaintop, or lying in a meadow
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10-44
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Deep breathing
 Deep, slow breathing
associated with relaxation
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Listening to music
 Music influences pulse, blood pressure, and
the electrical activity of muscles
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Other stress-management techniques
 Biofeedback, hypnosis and self-hypnosis,
and massage require a partner or
professional training or assistance
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10-45
Listen to your body
 Self-help guides
 Peer counseling and support groups

 Support groups typically organized
around a particular issue or problem

Professional help
 Psychotherapy, especially a short-term course
of sessions, can be helpful in
dealing with stress-related problems
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Is it stress or something more serious?
 Symptoms that may indicate a more serious
problem:
▪ Problems begin to interfere seriously with
school or work performance or with relationships
▪ Suicide is seriously considered or attempted
▪ Hallucinations, delusions, incoherent speech, or
loss of memory
▪ Alcohol or drugs are used to extent
that they impair normal functioning
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Is it stress or something more serious?
 Depression: A mood
disorder characterized
by loss of interest,
sadness, hopelessness,
loss of appetite,
disturbed sleep, and
other physical symptoms
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10-48