Allostasis + strategies for coping Flashcards
Allostasis
refers to the body’s ability to maintain a stable physiological environment by adjusting and changing to meet internal and external demands. It helps the body achieve stability by changing.
Homeostasis
refers to the body’s ability to maintain a stable physiological environment by keeping certain bodily conditions constant, such as body temperature and blood oxygen level (it does not take into account for the role of the cognitive processes involved).
Allostatic load
the consequences of the allostasis response to a person’s body (e.g. changes in our metabolism and behaviour to keep warm in winter).
Allostatic overload
when the person repeatedly experiences the stress response to many new stressors and/or is unable to adapt to repeated exposure to the same stressors (i.e. when the allostatic response is ‘turned on’ for a long time or continually turns on or off).
o Being exposed to allostasis for too long, and therefore cumulative exposure to stress hormones, can lead to ‘wear and tear’ on the body and brain. This is because the body is repeatedly exposed to high levels of adrenaline and cortisol in the bloodstream which can cause damage to organs and depress the immune system, leading one vulnerable to illness.
o A physical and/or mental breakdown can occur as a result.
Biofeedback
a technique that enables an individual to receive information about the state of a bodily process and, with appropriate training, learn to control a related physiological response to a stressor using thought processes.
Criticism of biofeedback
its effects don’t always last after the person leaves the setting in which they learnt to use biofeedback as they no longer have access to the feedback device.
Meditation
an intentional attempt to bring about a deeply relaxed state in order to reduce effects of stress-related symptoms.
Relaxation
any activity that brings about a state of reduced psychological and/or physiological tension.
o Effects include: feeling calm, a low level of anxiety, lower heart rate, slower breathing rate, loss of muscle tension.
Difference between relaxation and meditation
· The difference between meditation and relaxation is that meditation involves actively altering conscious thoughts by focusing the mind on one specific stimulus only whilst relaxation is simply a process of releasing one’s muscles and thoughts using methods such as visualisation, breathing techniques and graduated muscle tensing and relaxing sequences.
· Both can induce an alpha brainwave pattern, however meditation also generates theta waves, normally seen in stages 1 and 2 in NREM sleep.
Physical exercise
· Physical exercise: refers to an activity that requires exertion with the purpose of improving fitness or health.
· Regular physical exercise is effective in returning the body to homeostasis more quickly and in reducing the impact of stress.
· It can reduce the risk of diseases associated with chronic stress such as cardiovascular heart disease, kidney disease, hypertension, digestive disorders, stroke and cancer.
· It helps reduce stress because:
o Exercise uses up the stress hormones secreted into the bloodstream and thereby helping the immune system return to its normal functioning sooner.
o Exercises increase the efficiency of the cardiovascular system and increases strength, flexibility and stamina.
o Can experience short-term psychological benefits after exercise (e.g. beta-endorphins can be released to relieve pain and increase a sense of wellbeing and relaxation).
Social support
· Social support: refers to the network of family, friends, neighbours and community members that are available during difficult times to provide emotional, physical and financial assistance.
· Strong social support with the opportunity for emotional disclosure has been found to decrease a person’s vulnerability to stress and increase their ability to cope.
Types of support
o Appraisal support: help from another person that improves the individual’s understanding of the stressful event, and the resources and coping strategies that may be needed to deal with it.
o Tangible assistance: involves the provision of material support such as services, financial assistance or goods that may help offset the effects of stressful event.
o Information support: specific advice on dealing stress.
Emotional support: targets emotional reactions by reassuring a person under stress that they are an individual who is cared for and valued.
