Stress
Types of Stressors
Acute vs chronic
Distress vs eustress
Mild vs intense
Physical vs psychological
Defining Stress
Lazarus proposed that stress is a transaction between stimulus
(the stressor) and the response (the strain)
stimulus
perception
response
Lazarus’ transactional theory (1966)
focus on perception & active process
primary appraisal: is this a threat?
secondary appraisal: can I cope? Do the demands exceed my coping resources
re-appraisal: assimilation
outcomes
Negative stress
No stress
Positive stress
Situation or event
Primary appraisal
No threat perceived
No stress
Perceived threat
Secondary appraisal
Perceived ability to cope
Positive stress
Perceived inability to cope
Negative stress
The Nervous System: Parts & Pieces
THE NERVOUS SYSTEM
THE CENTRAL NERVOUS SYSTEM
THE PERIPHERAL NERVOUS SYSTEM
BRAIN
SPINAL CORD
AUTONOMIC�
Regulates the internal environment. Carries information from the CNS to smooth muscles and glands.
SOMATIC
Regulates the external environment. Carries information from the senses to the CNS and from the CNS to the skeletal muscles.
PARASYMPATHETIC (REST-RESTORE)
SYMPATHETIC (FLIGHT-FIGHT)
The Diencephalon of the Forebrain
Thalamus: �receives info from all the senses except smell
sends this info to cortical projection areas & other cortical sites
alerts the rest of the brain to incoming stimuli�
functions much like the old switchboard operators…
The Diencephalon of the Forebrain
Hypothalamus:
motivated behaviors (the 4 Fs)
Fleeing
Fighting
Feeding
Sex
endocrine control via pituitary gland NS – endocrine translator
TRIGGERS THE STRESS RESPONSE
Physiological Basis of the Stress Response
SAM
HPA
NEURAL AXIS (not shown) = first responder
SAM = acute/alarm phase
HPA = chronic/resistance phase
THYROID = chronic/resistance phase
PITUITARY = chronic/resistance phase
THYROID AXIS
PITUITARY AXIS
Somatotropic axis (not shown)
growth hormone released from the pituitary
liver releases extra fat > gets converted to
glucose
chronic/resistance phase
SAM: 20 sec – minutes
Sympathoadreno-medullary system
HPA: many minutes – years
Most active during chronic stress
Flight or fight response
The neural axis�lasts 2-3 seconds
Produces the most
Immediate effects.
The neural axis�(2-3 sec)
Most active during acute
stress.
Produces the most
Immediate effects.
SAM: 20 sec – minutes
Sympathoadreno-medullary system
HPA: many minutes – years
Most active during chronic stress
Flight or fight response
Sympathoadrenomedullary system (SAM)
Lasts 20 seconds - minutes
Most active during acute
stress
A neural response to
Stress
The neural axis�(2-3 sec)
Most active during acute
stress.
Produces the most
Immediate effects.
HPA: many minutes – years
Most active during chronic stress
Resistance reaction
Hypothalamic Pituitary
Adrenocortical Axis (HPA)
Lasts many minutes – years
HPA Axis
Most active during chronic stress
A hormonal response to stress
Cortisol binds to receptors in the hippocampus. The hippocampus then “tells” the HPA axis to “slow down”.
The neural axis�(2-3 sec)
Most active during acute
stress.
Produces the most
Immediate effects.
SAM: 20 sec – minutes
Sympathoadreno-medullary system
HPA: many minutes – years
Most active during chronic stress
Resistance reaction
Somatotropic axis
liver releases extra fat
fat gets converted to glucose
Resistance reaction
Most active during acute
stress.
Produces the most
Immediate effects.
Resistance reaction
Thyroid axis
Leads to increase production of
ATP which provides energy to�cells
Flight or fight response
Resistance reaction
The whole shebang
The Autonomic
Nervous System
Adrenal gland
Physiological Differences b/w Chronic & Acute Stress
Resistance Phase
Activity in SAM and the neural axis decreases, but remains elevated
The remaining 4 axis take over:
HPA, pituitary, somatotropic, thyroid
Greater cortical involvement over time
emphasizes role of perception
Outward appearance appears “normal”
Internally, elevated strain is taking a toll
Measuring Stress
Psychological Inventories: Holmes & Rahe SRRS (late 1960’s)
Biological: Galvanic Skin Response
measure cortisol
Video 1
Video 2
HIGH HRV
Rest and Restore
High Adaptability
Improved Cognition
LOW HRV
Fight or Flight
Easily Exhausted
Low adaptability
Decreased Cognition
Stress Management
Performance and stress: functional relationship
How to make stress your friend
Foundation of Relaxation: Diaphragmatic Breathing
Diaphragmatic Breathing Benefits
Meditation Techniques: Using the Mind to Relax the Body
Focused meditation
Open meditation
Guided Imagery
Mindfulness
Autogenic training
Autogenic Training: Mind to Relax the Body
what is hypnosis?
what is an ASC?
warnings?
Mindfulness: Mind to Relax the Body
Focus on the present
Open up all your senses
Be nonjudgmental
Jon Kabat-Zinn
EXERCISE : USING THE BODY TO RELAX THE MIND
stress hormones serotonin
endorphins
distraction
mood
appearance
Spot the three effects
Psychological Effects
Physiological Effects
EXERCISE : AEROBIC VS ANAEROBIC
PROGRESSIVE MUSCLE RELAXATION: BODY RELAXES THE MIND
How to do it
Why to do it
Cautions
Follow the audio clip
Identify bracing early
Trains your muscles to relax
Relax 2-3x longer than you tense
Do not tense a muscle already in pain
WHICH RELAXATION TECHNIQUE IS BEST FOR YOU?
There is no
“one size fits all”
Type B
Type A
COGNITIVE THERAPIES TO PREVENT OR MINIMIZE STRESS
R.E.T.
Stress Inoculation
Training
Distraction and
Calming self-statements
RATIONAL EMOTIVE THERAPY Albert Ellis
Challenging or disputing irrational beliefs, replacing them with rational ones
LIMITATIONS?
STRESS INOCULATION TRAINING
~ systematic desensitization
hierarchy of stressors
stress coping + relaxation techniques
role playing
generalization
DISTRACTION OF ATTENTION AND CALMING STATMENTS
Watch a funny movie go for a drive in the country
Play a game with friends start a hobby
“My body is calm and relaxed”
Social Support and Stress
social networks
interconnections among all the relationships an individual has with other individuals, family,
groups & organizations
you
Social Support: resources people secure through the different levels
of relationships and their social networks
emotional support
informational support
tangible support