Stress
Chapter 10
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
©2007 McGraw-Hill Higher Education. All rights reserved.
What Is Stress?
• Stressor = any physical or psychological
event or condition that produces stress
• Stress response = the physiological
changes associated with stress
• Stress = the collective physiological and
emotional responses to any stimulus that
disturbs an individual’s homeostasis
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
©2007 McGraw-Hill Higher Education. All rights reserved.
Physical Response to Stressors =
Fight-or-Flight Reaction
• Nervous system
– Autonomic nervous system = branch of the peripheral
nervous system that controls basic body processes
– Sympathetic division = division of the autonomic
nervous system that reacts to danger or other
challenges by accelerating body processes
– Parasympathetic division = division of the autonomic
nervous system that moderates the excitatory effect
of the sympathetic division
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
©2007 McGraw-Hill Higher Education. All rights reserved.
Actions of the
Sympathetic and
Parasympathetic
Divisions
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
©2007 McGraw-Hill
© McGraw-Hill
Higher Education.
Higher Education
All rights reserved.
Physical Response to Stressors =
Fight-or-Flight Reaction
• Endocrine system = system of glands, tissues, and cells that
•
secrete hormones into the bloodstream; influences metabolism
and body processes
Key chemical messengers during the stress response
– Norepinephrine = neurotransmitter released by the sympathetic
division to increase body functions; increases attention,
awareness, alertness
– Epinephrine = hormone secreted by the inner core of the
adrenal gland (e.g., adrenaline)
– Cortisol = steroid hormone secreted by the outer layer of the
adrenal gland
– Endorphin = brain secretions that have pain-inhibiting effects
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
©2007 McGraw-Hill Higher Education. All rights reserved.
Physical Response to Stressors:
Fight-or-Flight Reaction
• Together, the nervous system and the endocrine
system prepare the body to respond to a stressor
• The physiological response is the same regardless of
the nature of the stressor
• Once a stressful situation ends, the parasympathetic
division returns the body to homeostasis—a state of
stability and consistency in an individual’s
physiological functioning
• The fight-or-flight reaction is often inappropriate for
dealing with the stressors of modern life, many of
which do not require a physical response
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
©2007 McGraw-Hill Higher Education. All rights reserved.
Fight-or-Flight
Reaction
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
©2007 McGraw-Hill Higher Education. All rights reserved.
Stress Response
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
©2007 McGraw-Hill Higher Education. All rights reserved.
Emotional and Behavioral
Responses to Stressors
• Emotional responses may include anxiety,
depression, and fear
• Behavioral responses are controlled by the
somatic nervous system = branch of the
peripheral nervous systems that governs
motor functions and sensory information;
largely under conscious control
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
©2007 McGraw-Hill Higher Education. All rights reserved.
Stress Level, Performance, and
Well-Being
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
©2007 McGraw-Hill Higher Education. All rights reserved.
Personality and Stress
• Type A = ultracompetitive, controlling, impatient,
aggressive, hostile
– Easily upset; react explosively to stressors
• Type B = relaxed, contemplative, tolerant of others
– React more calmly to stressors
• Type C = difficulty expressing emotions, anger
suppression, feelings of hopelessness and despair
– Exaggerated stress response
• Hardy = committed to activities, sense of inner
purpose, inner locus of control
– View stressors as challenges and opportunities for growth
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
©2007 McGraw-Hill Higher Education. All rights reserved.
Gender and Stress
• Gender roles affect perception of and
•
•
responses to stressors
Both sexes experience the fight-or-flight
physiological response to stress
Women are more likely to respond
behaviorally with a pattern of “tend-andbefriend”
– Gender differences may be partly tied to higher
levels of the hormone oxytocin in women
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
©2007 McGraw-Hill Higher Education. All rights reserved.
Past Experiences
• Past experiences influence the cognitive
evaluation of a potential stressor
• Effective behavioral responses can
overcome the effects of negative past
experiences
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
©2007 McGraw-Hill Higher Education. All rights reserved.
The Stress Experience as a Whole
• Physical, emotional, and behavioral responses are
interrelated
• Symptoms of excess stress
– Physical symptoms: dry mouth, excessive perspiration,
frequent illnesses, gastrointestinal problems, grinding of teeth,
headaches, high blood pressure, pounding heart, stiff neck,
aching lower back
– Emotional symptoms: anxiety or edginess, depression,
fatigue, hypervigilance, impulsiveness, inability to concentrate,
irritability, trouble remembering things
– Behavioral symptoms: crying, disrupted eating or sleeping
habits, harsh treatment of others, problems communicating,
sexual problems, social isolation, increased used of tobacco,
alcohol or other drugs
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
©2007 McGraw-Hill Higher Education. All rights reserved.
Stress and Wellness
• The general adaptation syndrome (GAS)
–Eustress = stress triggered by a pleasant stressor
–Distress = stress triggered by an unpleasant stressor
• Stages of GAS
–Alarm = fight-or-flight reaction
–Resistance = new level of homeostasis characterized
by increased resistance to stress
–Exhaustion = life-threatening physiological
exhaustion
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
©2007 McGraw-Hill Higher Education. All rights reserved.
General Adaptation Syndrome
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
©2007 McGraw-Hill Higher Education. All rights reserved.
Stress and Wellness
• Allostatic load = long-term wear and tear of
the stress response, especially long-term
exposure to stress hormones like cortisol
– High allostatic load increases susceptibility to
disease
• Psychoneuroimmunology (PNI) = the study
of the interactions among the nervous
system, the endocrine system, and the
immune system
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
©2007 McGraw-Hill Higher Education. All rights reserved.
Links Between Stress and Specific
Conditions
• Cardiovascular disease
• Altered functioning of the immune system
• Other health problems
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
©2007 McGraw-Hill Higher Education. All rights reserved.
Common Sources of Stress
• Major life changes
• Daily hassles
• College stressors
– Academic stressors
– Interpersonal stressors
– Time-related pressures
– Financial concerns
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
©2007 McGraw-Hill Higher Education. All rights reserved.
Common Sources of Stress
• Job-related stressors
• Interpersonal and social stressors
• Environmental stressors
• Internal stressors
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
©2007 McGraw-Hill Higher Education. All rights reserved.
Counterproductive Coping
Strategies
• Tobacco
• Alcohol
• Other drugs
• Binge eating
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
©2007 McGraw-Hill Higher Education. All rights reserved.
Managing Stress
• Exercise
– Reduces anxiety and increases
sense of well-being
– Mobilizes energy resources to
complete the energy cycle
– Avoid compulsive exercise
• Nutrition
– Eat a balanced diet
– Avoid excess caffeine
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
©2007 McGraw-Hill Higher Education. All rights reserved.
Managing Stress
• Sleep
– Lack of sleep is both a cause and an effect of excess
stress
• Social support
– Foster friendships
– Keep family ties strong
– Get involved with a group
• Communication
– Balance anger and assertiveness
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
©2007 McGraw-Hill Higher Education. All rights reserved.
Managing Stress
• Spiritual wellness can promote
–
–
–
–
–
Social support
Healthy habits
Positive attitude
Moments of relaxation
Awareness and clarification of personal values
• Paths to spiritual wellness include organized
•
religion, spending time in nature, helping others,
art or other creative endeavors, personal
relationships
Keeping a journal can help deal with stressful
events
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
©2007 McGraw-Hill Higher Education. All rights reserved.
Managing Anger
Source: Rothwell, J. D. 2000. In the Company of Others: An Introduction to Communication. Mountain View, Calif.: Mayfield.
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
©2007 McGraw-Hill Higher Education. All rights reserved.
Managing Stress: Time Management
• Set priorities
• Schedule tasks for
•
•
•
•
•
peak efficiency
Set realistic goals
Budget enough time
Break up long-term
goals
Visualize achievement
of goals
Track tasks you put off
• Do least favorite tasks
•
•
•
•
•
•
•
first
Consolidate tasks
Identify transitional tasks
Delegate responsibility
Say no when necessary
Give yourself a break
Avoid personal time sinks
Just do it
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
©2007 McGraw-Hill Higher Education. All rights reserved.
Managing Stress: Cognitive
Techniques
• Modify expectations
• Engage in realistic self-talk
• Live in the present
• “Go with the flow”
• Cultivate your sense of humor
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
©2007 McGraw-Hill Higher Education. All rights reserved.
Managing Stress
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
©2007 McGraw-Hill Higher Education. All rights reserved.
Managing Stress
• Relaxation response = a physiological
state characterized by a feeling of warmth
and quiet mental alertness
• Relaxation techniques:
– Progressive relaxation = alternating muscle
tension and relaxation
– Visualization = creating or recreating vivid
mental pictures of a place or an experience
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
©2007 McGraw-Hill Higher Education. All rights reserved.
Managing Stress
• Relaxation techniques
– Deep, slow breathing
– Listening to music
– Meditation = quieting the mind by focusing on
a particular word, object, or process
– Hatha yoga = a series of physical postures
emphasizing balance and breathing control
– Taijiquan = a martial art designed to balance
the body’s chi to promote health and spiritual
growth
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
©2007 McGraw-Hill Higher Education. All rights reserved.
Managing Stress
• Relaxation techniques
– Biofeedback = a technique that uses
monitoring devices to help a person become
conscious of unconscious body processes,
such as body temperature or blood pressure,
in order to exert some control over them
– Hypnosis = a technique of mental focusing
that affects the body
– Massage = manipulation of the body’s tissues
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
©2007 McGraw-Hill Higher Education. All rights reserved.
Getting Help
• Peer counseling and support groups
• Professional help
• Is it stress or something more serious?
– Depression = a mood disorder characterized
by loss of interest in usual activities, sadness,
hopelessness, loss appetite, disturbed sleep,
and other physical symptoms
– Severe depression is linked to suicide
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
©2007 McGraw-Hill Higher Education. All rights reserved.
Sample
Stress
Management
Contract
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
© McGraw-Hill Higher Education
Wellness Worksheet Assignment
Wellness Worksheets can be accessed
online at www.mhhe.com/fahey8e
1. From the website above, click on “student edition” at
2.
3.
4.
5.
the bottom left column.
Click on “wellness worksheets”
Click on “126 Wellness Worksheets are available
online” in the middle of the page.
Click on “12: Daily Hassles and Stress” and complete
the worksheet.
Print out the completed worksheet and submit on
Monday, November 22nd
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
©2007 McGraw-Hill Higher Education. All rights reserved.