health stress Coping Stress Imagine giving a talk

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health, stress, & Coping

health, stress, & Coping

Stress • ”Imagine giving a talk in class. As you look at everyone staring

Stress • ”Imagine giving a talk in class. As you look at everyone staring at you, you feel your heart pounding, mouth becoming dry, hands sweating, stomach knotting, and muscles tensing; you take in short, rapid breaths. Your body is fully aroused before you have spoken a single word. About 40% of adults report fear of speaking in public. ”

Stress The anxious or threatening feeling that comes when we interpret or appraise a

Stress The anxious or threatening feeling that comes when we interpret or appraise a situation as being more than our psychological resources can adequately handle • ***People do NOT agree on which situations are stressful Stress can lead to: • A. Eustress - good stress • B. Distress - bad stress

Stress Why should we understand stress?

Stress Why should we understand stress?

Stress facts • • Stress has been called “the silent killer” and can lead

Stress facts • • Stress has been called “the silent killer” and can lead to heart disease, high blood pressure, chest pain, and an irregular heartbeat While it is a myth that stress can turn hair gray, stress can cause hair loss. In fact, telogen effluvium (hair loss) can begin up to three months after a stressful event. In 2009, the top most stressful jobs were a surgeon, commercial airline pilot, photojournalist, advertising account executive, and real estate agent. The top three stressful cities in America are Chicago, Ilinois; Los Angeles, California; and New York, New York. Stress can make acne worse. Researchers say stress-related inflammation rather than a rise is sebum (the oily substance in skin) is to blame A 2009 CNN poll reveals that the number one reason for stress in most countries is money. Research has shown that dark chocolate reduces stress hormones such as cortisol and other fight-flight hormones.

Who is stressed? 30% of college students in U. S. reported feeling “frequently overwhelmed”

Who is stressed? 30% of college students in U. S. reported feeling “frequently overwhelmed” Women report more stress (37%) than men (17%)

Examples of stressful situations (Tape activity) Giving blood Waiting in line Making a public

Examples of stressful situations (Tape activity) Giving blood Waiting in line Making a public speech Dealing with rude sales person Taking an exam Seeing a vicious dog Being in a car accident Job opportunity Married? Going to college?

ANXIETY Unpleasant state characterized by feelings of uneasiness and apprehension as well as increased

ANXIETY Unpleasant state characterized by feelings of uneasiness and apprehension as well as increased physiological arousal--such as increased heart rate & blood pressure Dread that something is seriously wrong & disaster sits around the corner; it results when we cannot resolve a conflict or when frustration is too high

STRESS v. ANXIETY Stress can come from any situation or thought that makes you

STRESS v. ANXIETY Stress can come from any situation or thought that makes you feel frustrated, angry, nervous, worried, or even anxious. What is stressful to one person may not be stressful to another Anxiety is a feeling of apprehension or fear. You may not know the source of this uneasiness, which can add to the distress you feel Stress can cause anxiety

Kinds of Stressors 1. Hassles - Small, irritating, frustrating events faced daily (Ex: work-related

Kinds of Stressors 1. Hassles - Small, irritating, frustrating events faced daily (Ex: work-related stressors are the most frequently reported for ages 25 -74; Women report more than men) • Uplifts – Opposite of a hassle - Small, pleasurable, HAPPY, & satisfying experiences (Ex: “Good day”) • 2. Major Life Events - Potentially disturbing, troubling, or disruptive situations; More number of life changes means more stress & more potential psychosomatic symptoms; Can be Positive & Negative Social Readjustment Scale – reflects how many major life events you have experience in the past year

Situational stressors 1. Frustration - Awful feeling that results when your attempts to reach

Situational stressors 1. Frustration - Awful feeling that results when your attempts to reach a goal is blocked; elicits strong negative emotions (Ex: Mondays are more stressful than Fridays) 2. Burnout - Being physically overwhelmed and exhausted, etc. . . Can trigger fight-flight response (Ex: New teachers & college students frequently suffer from burnout) 3. Violence • Ex: Post Traumatic Stress Disorder (PTSD)

Conflict The feeling you experience when you must choose / decide between 2 or

Conflict The feeling you experience when you must choose / decide between 2 or more incompatible possibilities / options / alternatives

CONFLICT: QUESTION How do YOU deal with conflict?

CONFLICT: QUESTION How do YOU deal with conflict?

Common Kinds of Conflict 1. Approach - Approach: BOTH pleasurable consequences; Ex: to eat

Common Kinds of Conflict 1. Approach - Approach: BOTH pleasurable consequences; Ex: to eat Burger or to eat Pizza 2. Avoidance - Avoidance: BOTH disagreeable consequences; Ex: Study or write a paper; Don’t go to dentist and teeth will rot or will squirm with agony 3. Approach -Avoidance: Single situation with Pleasurable & Disagreeable consequences; Ex: Ask someone to lunch. . . fear of rejection; Want candy bar, but not cavities 4. Double Approach-Avoidance: Multiple options each which has pleasurable and disagreeable aspects (Ex: Should I stay home and wait for my girlfriend to come over, or should I just go out with my friends? )

Styles of dealing with conflict Style Deal with Conflict Results Avoidance Unpleasant Conflict gets

Styles of dealing with conflict Style Deal with Conflict Results Avoidance Unpleasant Conflict gets WORSE before dealt with Unpleasant Does NOT solve problem Go to any length to win Hostility Compromise Recognize others have different needs May use manipulation and misrepresentation Integration Please Both partners Don’t criticize other person Try to be open Emphasize similarities BEST WAY!!! Accommodation Domination (avoid or ignore) (give in/please people to make go away) (aggressive or manipulative)

EVALUATING a situation PRIMARY APPRAISALS Our initial, subjective evaluation of a situation, in which

EVALUATING a situation PRIMARY APPRAISALS Our initial, subjective evaluation of a situation, in which we balance the demands of a potentially stressful situation against our own ability to meet these demands.

types of Primary appraisals 1. Irrelevant - doesn’t affect well-being 2. Positive - makes

types of Primary appraisals 1. Irrelevant - doesn’t affect well-being 2. Positive - makes you feel good 3. Stressful - triggers fear, overtakes emotions • If Stressful, can have 3 different interpretations. . .

stress interpretations 1. Harm/Loss - already sustained damage / injury; Negative emotions (i. e.

stress interpretations 1. Harm/Loss - already sustained damage / injury; Negative emotions (i. e. Fear)/Feel stressed 2. Threat – harm/loss has not occurred, but it will in near future; Negative emotions / Feel stressed 3. Challenge - Have potential for personal growth; Positive emotions. . . less stressful

Secondary Appraisals Deciding how to deal with a potentially stressful situation. Must decide on

Secondary Appraisals Deciding how to deal with a potentially stressful situation. Must decide on a coping strategy

Kinds of coping Which is a better long term strategy • Problem-focused: decrease stress;

Kinds of coping Which is a better long term strategy • Problem-focused: decrease stress; change behavior or take action to resolve difficulty • Emotion-focused: deal with emotional stress; avoid or deny situation (Go to sports bar to get over anger, or vent to friends to cope)

Hardiness Why do certain people handle stress better than others? HARDINESS: 3 personality traits

Hardiness Why do certain people handle stress better than others? HARDINESS: 3 personality traits of those who deal well with stress (control, commitment, challenge) Appraise potentially stressful tasks as CHALLENGING (less threatening)

Hardiness The role of control…. Your belief about how much control you have over

Hardiness The role of control…. Your belief about how much control you have over a situation will impact how stressful you believe it to be. The more you view a situation as stressful the more risk you are for psychosomatic symptoms (physical illnesses)

Locus of Control Internal Locus of Control External Locus of Control You are in

Locus of Control Internal Locus of Control External Locus of Control You are in control Belief Chance/Luck Challenge View of Stress Threat Less / Decrease Stress Levels More / Increase Positive Emotions Generated Negative Fewer Psychosomatic Symptoms More Example “It doesn’t matter how much I study. . . it doesn’t seem to help. . . ” “Study hard. . . will get good grades. . . ”

Optimist / pessimist Optimists have less stress and studies show an optimistic viewpoint can

Optimist / pessimist Optimists have less stress and studies show an optimistic viewpoint can improve your health Optimism - GOOD things will happen Pessimism - BAD things will happen

 • “A pessimist sees the difficulty in ever opportunity; an optimist sees the

• “A pessimist sees the difficulty in ever opportunity; an optimist sees the opportunity in every difficulty. ” • -- Winston Churchill

PERSONALITY TYPES • TYPE A: originally linked to risk for heart attacks. Impatient (1970’s)

PERSONALITY TYPES • TYPE A: originally linked to risk for heart attacks. Impatient (1970’s) Excessively time-conscious (1970’s) High-achieving workaholics who multitask (1970’s) Hostile (1990’s – now) Angry (1990’s – now) Only hostility and anger show a link to increased risk for heart attack

Personalities Type B Personality - is patient, relaxed, and easy-going Type AB Personality -

Personalities Type B Personality - is patient, relaxed, and easy-going Type AB Personality - combination of both personalty types

Mind-body connection How thoughts, beliefs, & emotions can produce physiological changes that may be

Mind-body connection How thoughts, beliefs, & emotions can produce physiological changes that may be either beneficial or detrimental to health / well-being Example: 5 -15% of adult population faints at sight of blood, needles, or injections

Fight-Flight Response Primary appraisal as threatening and fearful triggers fight-flight response – state of

Fight-Flight Response Primary appraisal as threatening and fearful triggers fight-flight response – state of heightened arousal, increased heart rate, blood pressure, etc. Prepares the body for action – fight or flight Ancestors – fight or flee attacking enemies Us – react to stressful stimuli (upcoming exams, date to the prom)

psychosomatic symptoms Psyche = “mind”; Soma = “body” Real and sometimes painful physical symptoms

psychosomatic symptoms Psyche = “mind”; Soma = “body” Real and sometimes painful physical symptoms that are caused by increased psychological arousal that results from psychological factors (ex: worry, stress, anxiety) FACT: 50 -80% of patients seen in general medical practice have stress-related, psychosomatic symptoms--have experienced a serious stressor during the previous 6 months (ex: break-up, leaving home, etc. )

Psychosomatic Symptoms • Causes: 1. Genetic Predisposition (inherit tendency for particular organ to break

Psychosomatic Symptoms • Causes: 1. Genetic Predisposition (inherit tendency for particular organ to break down) 2. Lifestyle (certain lifestyles [smoking] give less time to recover) 3. Threat Appraisals (more we view situations as threatening more likely to suffer)

Common Psychosomatic Symptoms Stomach: feelings of discomfort, pain, pressure, acidity Muscle pain and tension

Common Psychosomatic Symptoms Stomach: feelings of discomfort, pain, pressure, acidity Muscle pain and tension in neck, shoulders, back Fatigue, tired, exhausted (without physical activity) Headaches (tension or migraines) Intestinal (constipation or diarrhea) Skin: blemishes, pimples, oiliness Eating problems: too much or no appetite Asthmatic or allergic problems (worsen) High blood pressure / heart pounding Weak immune system (chance of getting cold/flu)

stress management techniques Use a variety of strategies to reduce anxiety, fear, & stressful

stress management techniques Use a variety of strategies to reduce anxiety, fear, & stressful experiences by changing 3 aspects of lives: 1. Change Thoughts --use Challenge Appraisals 2. Behaviors--replace Emotion-focused coping (excuses) with Problemfocused coping (studying) 3. Learning to Relax. . .

Relax. . . Biofeedback Progressive Relaxation Meditation (ex: yoga)

Relax. . . Biofeedback Progressive Relaxation Meditation (ex: yoga)