2 — stress management Flashcards
Stress
The balance between perceived demands and the individual’s resources to meet those demands
Stressor
any physical/psychological event or condition that produces stress
(shift out of homeostasis)
Stress response
physiological changes associated with stress
What makes things stressful
Novelty
Unpredictability
Threat to ego
Sense of loss of control
Stress types (not eu/dis/etc)
Environmental
- Climate, noise, crowding, time of day
Physiological
- Training, meds, caffeine, disease
Emotional
- Major: major turmoil + require adjustments + time
- Minor: short term/less severe
Stress categories (time wise)
Acute: short term, single event
- Fight, flight, freeze, or fawn
Episodic: series of events
Chronic: long term, always present
- Burnout
- Demands > resource [time, support, sleep]
General adaptation syndrome (GAS)
- Alarm
Fight/flight/freeze/fawn reaction
Release of hormones - Resistance
New level of homeostasis (set point)
Increased resistance to stress
Improved ability to cope - Exhaustion
If stress persists
Life-threatening physiological exhaustion (resources for coping depleted)
GAS (draw the curve!)
(check notes)
Y do ppl respond diff to stress
Inherited predispositions
Experience
Personality
Different optimal level of arousal
Physical response to stress
Autonomic nervous system
- sym/parasym
2. endocrine
- hormones
Norepinephrine
neurotransmitter [sympathetic] + hormone [medulla of adrenal gland]
- Increase attention
Epinephrine
neurotransmitter [medulla oblongata] + hormone [medulla of adrenal gland]
- Affects respiration rate
Cortisol
steroid hormone [cortex of adrenal gland]
Endorphin
neurotransmitter [hypothalamus] + hormone [pituitary gland]
- Pain-inhibiting effects
Fight or flight
cascades:
1. SAM (sympathetic adrenal medullary)
- short term (noriepi/epi)
2. HPA axis (hypothalamic pituitary adrenocortical)
- acute + long term
- hormones = corticotrophin-releasing hormone, adrenocorticotropin hormone, cortisol
Renin (hormone affects BP)
Released: Kidneys
Activates: angiotensinogen, cascade of angiotensins
Effect: release of aldosterone
Aldosterone (hormone affects BP)
Release/secreted: adrenal gland
Target: kidneys
Effect: Retain salt, increase H2O retention
ADH or vasopressin (hormone affects BP)
Released: hypothalamus
Target: pituitary gland + kidneys
Effect: reabsorb H2O + vasoconstriction blood vessels
Pituitary gland
hGH, TSH (metabolism), and reproduction (LH, FSH, prolactin)
Adrenal gland
Cortex (outer)
- Cortisol (HPA, glucocorticoid)
- mineralocorticoids (aldosterone, salt retention)
Medulla (inner)
- Epi/norepi (SAM)
SAM — catecholamines
Acute effects:
- Basically fight (increased HR, SV, BP, etc.)
Prolong exposure:
- Hypertension
- Cardiac disease (cardiac hypertrophy)
- Vascular disease
- Pheochromocytoma
(Tumor of adrenal medulla => adrenal burnout)
- Down thinking, up emotions (PTSD)
- Adrenergic sensors desensitize
(Can’t break down fat)
HPA — cortisol
Stimulated by the hypothalamus, pituitary, and adrenal
=> Increase corticotrophin-releasing hormone (CRH)
=> adrenocorticotrophic hormone (ACTH)
=> cortisol
Acute effects:
Alertness, respond to emotion, raised blood sugar
Prolonged effects:
Increased appetite, blood sugar, thinning of skin
Cortisol (what hormones does it deplete?)
Dopamine
=> reduced pleasure pathway
Norepinephrine
=> lack of motivation + alertness
Serotonin
=> feelings of happiness + wellbeing
Cognitive + psychological response to stressors
Based on appraisal
- Successful prediction
- Perception of control
- Personality
(Tendancie, Hardiness, and resilience)
