1SOSC1960Discovering Mind and Behavior

Lecture 11Health Psychology

2Overview

Stress Types of stress Stress and health

Coping with stress

3What is Stress?

Stress a negative experience accompanied by

physiological, cognitive, emotional and behavioral changes, directed either toward altering the stressful event or accommodating to its effects

Stressors Any factors that induce stress

4 _________________ events Strong stressors that occur suddenly, affecting

many people at once E.g., natural disaster, terrorist attack,

epidemic

Ling Sui Fongcataclysmic

5 _______________ Stressors Major life events E.g. the death of a family

member, that have immediate consequences that generally fade with time

Ling Sui Fongpersonal

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7______________ stressors (Daily hassles) Everyday annoyances, e.g. traffic jam, doing

household chores, making small decisions Cause minor irritations and may have long-

term ill effects if they continue or are compounded by other stressful events

Produce psychological distress, reports of physical symptoms and enhanced use of health care services

Ling Sui Fongbackground

8Chamberlain & Zika (1990)

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Second-hand stress It can be as contagious as cold! The people most likely to cause you

secondhand stress are those closest to you You are passive

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How stressful are you?

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Gender Mean (SD)

Male 12.1 (5.9)

Female 13.7 (6.6)

Age Mean (SD)

18-29 14.2 (6.2)

30-44 13.0 (6.2)

45-54 12.6 (6.1)

55-64 11.9 (6.9)

65 & over 12.0 (6.3)

Ling Sui Fongruminroum

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Consequences of stress

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Physiological responses to stress Hormone secretions by the adrenal glands,

producing an emergency reaction in which the body prepares to defend itself through activation of the sympathetic nervous system

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In times of stress, the brain sends signals along two pathways.The pathway through the autonomic nervous system controls the release of catecholamines (from the adrenal medulla) that mobilize the body for action.The pathway through thte pituitary gland (the master gland) and the endocrine system controls the secretion of corticosteroids (from the adrenal cortex) that increase energy.

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Physiological responses to stress In the short-term, these responses may be

adaptive, allowing more effective coping with the stress

But _______________ exposure to stress results in the decline of the bodys overall immune functioning due to the constant secretion of stress-related hormones

Ling Sui Fongcontinued

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Selyes General Adaptation Syndrome Alarm stage

Become aware of the presence of a stressor Mobilization of the body

Resistance stage Attempts to cope with the threats and restore

equilibrium

Exhaustion stage Depletion of resources as the individual fails to

overcome the threat Prolonged or repeated stress results in diseases

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Immunosuppressive effect Prolonged secretion of stress-related

hormones would suppress immunal activity Kiecolt-Glaser et al. (1984)

1 month before examinations vs. first day of examinations

Reduced immunal activity found

White blood cells (lymphocytes)

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Participants were divided into high-stress and low-stress groups, based on their self-report. They were then given nasal drops that contained respiratory virus or a harmless solution, and were followed 6 days to see whether they developed a viral infection or cold symptoms. High-stress participants more likely developed colds than low-stress subjects. This is true even controlled statistically for variations in personality and health practices (exercise, diet, sleep, alcohol consumption). Cohen, Tyrrell & Smith (1993)

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______________________ disorders Medical problems influenced by an interaction

of psychological, emotional, and physical difficulties

Ling Sui Fongpsychophysiological

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Post-traumatic Stress Disorder (PTSD) A long-term reaction to an extremely

stressful event Prevalence: 2-8% More common among females Associated with heavy use of alcohol

and/or drugs

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Diagnostic Criteria of PTSD Exposure to a traumatic event

an event that involved actual or threatened death or serious injury, or a threat to the physical integrity of self or others

Respond with intense fear, helplessness, or horror

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PTSD among New Yorkers after the 9/11 attack

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PTSD among veteranshttp://www.washingtonpost.com/wp-srv/nation/interactives/walterreed/ptsdvideos.html

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Reexperiencing the traumatic event

Avoidance of stimuli associated with the event

Numbing of general responses Restricted range of affect Diminished interest in significant activities Sense of a foreshortened future

Hyperarousal Difficulty sleeping, irritability Difficulty concentrating Exaggerated startle response

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Stress can persist even when the stressor is no longer

present

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Coping with Stress

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Coping Efforts to control, reduce, or learn to

tolerate the threats that lead to stress A dynamic process involving a set of

transactions between the person and environment over time

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Coping Strategies __________________ coping

Focusing on managing or regulating emotions in the face of stress

More frequent when people perceive the circumstances as unchangeable

Example: Positive reframing, acceptance, venting

Ling Sui Fongemotion-focused

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_________________coping Focusing on modifying the stressful problem

or source of stress More often in situations people see as

relatively modifiable Example: to learn from professionals, friends,

books, and others in the same predicament, planning and active coping

Ling Sui Fongproblem-focused

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_____________ coping Attempts to minimize or repress the stress

Wishful thinking: thinking along the lines of ones wishes rather than upon the objective constraints of reality

Direct escape route: drug use, alcohol use, overeating

Ling Sui Fongavoidant

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Better psychological well-being in the short-run and more effective with short-term stress

In the long-run, postponement of dealing with the stressful situation often worsens the situation

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For each of the following, indicate whether it is a problem-focused or emotion-focused method of coping Looking at failure as having taught you a

useful lesson. Coming up with a couple of different solutions

to the problem. Seeking help from other people.

Ling Sui Fong

Ling Sui Fongproblem-focused

Ling Sui Fongdepends on what kind of helpfriend_listen->emotionpeople_help->peoblem

Ling Sui Fongproblem-focused

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External resources: social support Mutual network of caring, interested others Knowing that one is loved and cared for,

esteemed/valued and part of a network of communication and mutual obligations

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Sources of social support Social support can come from

Spouses or lovers Friends and family Social and community contacts And pets!

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Siegel (1990) People with pets report lower levels of stress Stressful life events was associated with

increased doctor contacts during the study year for respondents without pets. This relationship did not emerge for pet owners.

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Allens (2003) experimental research Participants: extremely stressful stockbrokers

living alone Experimental condition: adopt a pet Control condition: remain living alone

Results: while under stress, the participants who acquired pets had blood pressure increases that were less than half the increases of the participants without pets. Thus, participants with pets were less likely to develop illness during the study period.

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Social support protect people from developing illness under stress

Cohen et al. (1997): study of common flu Healthy participants with high levels of stress were

given nasal drops containing viruses People with larger social networks were less likely

to develop cold, and those who did, had less severe colds

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Social skills

The ability to remain relaxed, or at a tolerable level of anxiety while in social situations

Listening skills Paraphrasing

Appropriate self-disclosure Appropriate eye contact

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Disclosure Written or verbal exercises to encourage

emotional expression of feelings and thoughts Immune functioning is strengthened follow

emotional disclosure Undergraduates were asked to write about

either a stressful event or a trivial daily event. Participants who wrote about traumatic events were less likely to visit the health clinic during the following 6 months

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Disclosure allows individuals to cope better with stress Gain information about the event or

methods of coping Elicit emotional support Organize thoughts and meaning

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Time management Establishing priorities Avoid urgency by careful planning and

preparation Avoiding time wasters

47Coveys Time Management Matrix

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Good Health Habits Appropriate eating habits Good exercise habits:

endogenous _________ Avoid substance use

Ling Sui Fongopioids

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Relaxation Reducing the bodys __________________

and the intensity of negative emotions Calming down through physical exercises,

meditation, or anything you find soothing and relaxing

Ling Sui Fongphysiological arousal

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(1) __________________ exercise We tend to breathe shallowly or even hold our

breath when we are feeling anxious without awareness

Shallow breathing limits your oxygen intake and adds further stress to your body, creating a vicious cycle

Deep breathing exercises can break this cycle by increasing oxygen intake and releasing muscle tension

Ling Sui Fongdeep breathing

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(2) Progressive _____________ exercise the tensing and then relaxing each muscle group of

the body, one group at a time

Ling Sui Fongmuscle relaxation

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(3) ____________________ a program of directed thoughts and suggestions

that guide your imagination toward a relaxed, focused state

Ling Sui Fongguide imagery

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Required Readings Ch. 14