Stress and Health Flashcards
Definition of Stress
A state brought on by any situation that threatens or appears to threaten a person’s sense of well-being
Stressor
A situation that triggers a stress response
Difference between acute stressor and chronic stressor
Acute-Short term stressor that has a clear endpoint
Chronic-Long term stressor that often lacks a definite endpoint
Major Types of Stress: Frustration
An emotion experienced when the pursuit of a goal is thwarted, acute or chronic stress can cause this.
Major Types of Stress: Pressure
The expectation or demand that someone act in a certain way. Experienced internally whether demand is from self or others.
Major Types of Stress: Conflict
Discomfort brought about by two or more goals or impulses that are perceived as incompatible.
Approach-Approach Conflict (+/+)
When you have to choose between two desirable things. Least stressful, since both choices have positive outcomes.
Approach-Avoidance Conflict (+/-)
When the decision to pursue a good opportunity comes at an undesirable cost. Second most stressful.
Avoidance-Avoidance Conflict (-/-)
When you have to decide between two undesirable things. Most stressful.
Micro-stressors
Everyday annoyances that contribute to higher stress levels. Cumulative effect when combined with other stressors over time. Include minor (traffic jams, spilled coffee while rushing), and major (relationship and financial issues,time pressure)
How does Holmes and Rahe’s Social Readjustment Rating Scale (SRRS) and life change units weigh stress?
Score of under 150= little stress. 150-199= mild stress. 200-299= moderate stress. 300+= major stress.
Criticisms of the SRRS
Stress from good things also happen, validity across populations- weights based on Caucasians primarily, despite evidence that others weight stresses differently.
Cognitive Response to Stress: Perception
We don’t experience stress unless we perceive something as stressful.
Richard Lazarus’ Cognitive-mediational theory of stress
Primary Appraisal-The extent of the danger or challenge, loss or harm.
Secondary Appraisal-Our ability to cope and respond to the stressor (perception of control)
Stress Response- Outcome of the appraisal process
Physiological Response- Activation of the sympathetic nervous system
Takes only seconds to activate, nerves activate adrenal glands which release epinephrine/norepinephrine, rise in heart rate, blood pressure, respiration, muscle tension. Decrease in digestion, blood vessel constriction.
Physiological Response- Activation of HPA-Axis
Takes minutes to activate, hypothalamus activates the pit gland which releases ACTH which activates outer adrenal glands to release cortisol. Increase in blood sugar and metabolism.
Stress and Negative Emotions
Short term- people with more daily stress experience more negative emotions during the day.
Long term- people with more life stress experience more negative emotion generally.
General Adaptation Syndrome (GAS) Discovery
Hans Selye, describes animal reactions to various stressors, and labels common response “stress.” Regardless of the source of stress, the stress response is always the same.
3 stage response system of GAS
- Alarm: Fight or flight response, where body attempts to respond to the stressor
- Resistance: Higher state of arousal compared to normal, but lower than the alarm stage, occurs if stressor continues
- Exhaustion: If stressor continues, the body cannot adapt, and energy is depleted, resulting in inability to resist the stress further.
Behavioural Response: Coping
Active efforts to master, reduce, or tolerate demands of stress. Can be both adaptive and maladaptive.
Problem focused vs emotion focused coping
Problem: Realistic assesment of stress and resources,r recognizing and regulating disruptive emotions, dealing with source of stress directly.
Emotion: Cognitive Reappraisal- thinking about stressor in a different way that is less stressful. Leaning into emotion: Thinking about emotional response as manifestation of a deeper issue.
Behavioural Response: Giving up and Blaming Oneself
Learned helplessnes-passivity produced by unavoidable exposure to negative events.
Catastrophic thinking- self defeating and unrealistic self-criticality.
`Behavioural Response: Lashing out
Angry outbursts as a vent for pent up frustration, research does not support its cathartic effect.
Behavioural Response: Self Indulgence
Coping with stress through comforting indulgences. Successful if stressor is transient and simple, but not if stressor is systemic and complex.
Behavioural Response: Defensive Coping
Conscious/unconscious uses of defense mechanisms. Research suggests that defense mechanisms largely avoid the problem, but can help in small doses.
Distress vs Eustress
Distress-Stress caused by unpleasant situations or circumstances
Eustress-Optimal level of stress needed to promote physical and mental health.
Inoculation
Exposing oneself to relatively low levels of stress in a controlled situation in order to improve performance in more stressful situations.
Too much stress: Burnout
Studied in workplace, stems from ongoing imbalance between resources and demands. Involves physical and emotional exhaustion, cynicism, and lowered self-efficacy. Results in physical illness, absenteeism, decreased committment, reduced productivity.
Coronary Heart Disease Study
Friedman and Rosenman divided 3000+ men by personality type (A vs B), and followed them for 8 years. Type A’s seen to be 2X more liekly to have heart attacks, replicated with female samples.
Psychoneuroimmunology
Study of stress, immune system, and health. Stress results in decreased lymphocytes and inflammation.
Biochemical Activity
Epinephrine and Norepinephrine increase immune system functionality during low stress, but decrease functioning during high stress. Cortisol increases production of proteins, good for fighting infection in the short term, but causes inflammation during longer term.
