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Questions and Answers A Guide to Fitness and Wellness 4th Edition

Gary Liguori │ Sandra Carroll-Cobb

©McGraw-Hill Education. All rights reserved. Authorized only for instructor use in the classroom. No reproduction or further distribution permitted without the prior written consent of McGraw-Hill Education.

CHAPTER 10

Stress and Its Sources

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COMING UP IN THIS CHAPTER

Discover the physiology of stress and relaxation

Know the factors that affect your experience of stress

Recognize the effects of stress on your health and performance

Identify the sources of stress in your life

Develop personalized strategies for managing stress

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Stress and the Stress Response

Question: What is stress really?

Stress is the collective physical and emotional changes experienced in response to a stressor

A stressor is a specific event that triggers stress

A physical or emotional demand from your internal or external environment

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The Stress Response: Fight or Flight, 1

Question: When I get stressed, I sweat a lot. Is this normal?

Any response to stress can be normal

Homeostasis: a stable state of physiological functioning

The stress response prepares the body for a physical reaction to a threat, whether real or imagined

Involves the autonomic nervous system (ANS), which provides unconscious controls of critical internal body processes

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The Stress Response: Fight or Flight, 2

Sympathetic nervous system

Generates the fight-or-flight response, an acute state of stress

Releases adrenaline and cortisol

Initially beneficial, but can have negative health effects in the long term

Parasympathetic nervous system

Returns the body to homeostasis after the threat has passed

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FIGURE 10-1 THE FIGHT-OR-FLIGHT RESPONSE

©PM Images/Getty Images

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The Stress Emotions: Anger and Fear, 1

Question: What’s wrong with getting angry? Everybody does it.

Anger is a natural response to a perceived threat (i.e., injustice, jealousy), real or imagined

Harmful manifestations of anger:

Shouting; using violent words

Inability to deal with difficult situations without anger

Using or being tempted to use aggression or violence

Using anger to make you feel better

Being recognized as an angry person

Avoiding situations because you fear your own temper

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The Stress Emotions: Anger and Fear, 2

Question: What’s the best way to deal with my anger?

Suppressing anger can lead to passive-aggressive behavior

Ask yourself three questions:

Is this situation important enough to get angry about?

Am I justified in getting angry?

Will expressing my anger make a positive difference?

If the answer to all three questions is yes, a calm expression of anger is appropriate

If no to any, find a way to calm yourself

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The Stress Emotions: Anger and Fear, 3

Question: What’s the difference between fear and anxiety? Is either good?

Fear is often used interchangeably with the word anxiety: a persistent state of worry, unease, and nervousness not directed at any particular threat

Fear or anxiety can be categorized as rational (useful) or irrational (useless)

Rational: reactions to real events in order to survive or avoid danger

Irrational: unreasonable or excessive fear or anxiety

Phobia

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The Stress Emotions: Anger and Fear, 4

The fear response is altered in people who have post-traumatic stress disorder (PTSD)

Those with PTSD have fear and stress when there is no danger; they may be constantly on edge and experience nightmares

The difference between ordered and disordered anxiety is frequency and the effect on everyday functioning

Generalized anxiety disorder: constant anxiety that interferes with your ability to function and relax

Can cause physical problems like body aches, insomnia, and exhaustion

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The Stress Emotions: Anger and Fear, 5

Question: What can I do to stop worrying so much?

Psychosocial techniques for worriers:

Self-monitoring: familiarize yourself with your patterns of worry and adjust your thinking

Cognitive therapy: reappraise worrying by making thought patterns more positive

Worry exposure: being presented with ideas that create worry in order to become used to the worry

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Factors Affecting the Experience of Stress

Stress is an individualized experience

Factors that play a role in an individual’s response to stress:

Personality

Gender and biological sex

Cognitive factors

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Personality, 1

Question: What personality types experience the most stress?

Researchers in the 1950s developed a model of personality based on two patterns of behavior:

Type A personality: rushed, ambitious, impatient , time conscious, goal driven, competitive, aggressive, quick to anger; having difficulty relaxing

Type B personality: patient, easygoing, and adaptable to changing circumstances

The model has been criticized as oversimplified

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Personality, 2

Additional types (equally controversial)

Type C: introverted, respectful, eager to please, compliant

Type D: increased levels of anxiety, irritation, and depressed mood, along with elevated levels of cortisol

Threefold increased risk for future cardiovascular problems

Personality is a result of heredity and social, psychological, and behavioral factors

Personality traits fall within five broad domains: openness, conscientiousness, extraversion, agreeableness, and neuroticism

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Gender and Biological Sex, 1

Question: Do guys and girls handle stress differently?

Hormonal and evolutionary differences cause men and women to handle stress differently

Women are more likely to nurture and reach out

Men are more likely to initiate confrontations or withdraw

Cultural differences may also play a role

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Gender and Biological Sex, 2

There is also a biological component: oxytocin

Oxytocin is produced in both men and women, but in men, its effects are diminished by testosterone

This could help explain different responses between the sexes

These differences may have evolutionary roots

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Ways of Thinking: Cognitive Strategies

Question: Why does it seem my friends handle stress better than I do?

Theories about stress responses:

The transactional model of stress outlines how we assess and approach a stressful situation

Primary appraisal

Secondary appraisal

Coping

Reappraisal

Attribution theory focuses on how we assess success or failure after a stressful event

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Stress and Performance

Question: I’d rather drop a class than give a presentation. Why is public speaking so stressful for me?

Yerkes-Dodson law (inverted-U hypothesis)

Some stress is good

Too much is not

Too much or too little stress, and performance will suffer

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FIGURE 10-2 YERKES-DODSON LAW: STRESS AND PERFORMANCE

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Acute versus Chronic Stress, 1

Question: Can stress really make me sick?

Acute stress is usually temporary but can cause:

Muscle tension

Headache

Heartburn

Chronic stress can be more serious and long-lasting

Especially if adrenaline and cortisol levels remain elevated

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Acute versus Chronic Stress, 2

General adaptation syndrome (GAS)

Selye’s three-stage model of how chronic stress affects health

Alarm reaction: an acute reaction (fight or flight)

Resistance: the body’s attempt to adapt to the demands of a persistent stressor

Exhaustion: state of impaired functioning if a persistent stressor exhausts the body’s resources for coping

Distinguishes between positive (eustress) and negative stressors (distress)

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Acute versus Chronic Stress, 3

Another way to consider the consequences of stress is allostatic load

Cumulative physical damage of chronic exposure to stress hormones

Increase in circulating blood adrenaline and cortisol levels

When allostatic load exceeds one’s ability to adapt and cope, the risk for health problems increases

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FIGURE 10-3 STRESS WARNING SIGNALS

(top): ©Ingram Publishing/AGE Fotostock RF; (middle): ©ximagination/123RF; (bottom): ©Nathan Lau/Design Pics/Corbis RF

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TABLE 10-1 STRESS-RELATED HEALTH PROBLEMS

CONDITION	POTENTIAL EFFECTS OF ACUTE AND CHRONIC STRESS
CARDIOVASCULAR DISEASE	Damage to arteries from increased blood pressure, heart rate, blood-fat and glucose levels, and inflammation
INFECTIONS AND OTHER PROBLEMS RELATED TO IMMUNE FUNCTIONING	Increased risk of an acute infection or a flare-up of a chronic infection (for example, genital herpes) due to suppression and dysregulation of immunity; possible reduction in the body’s ability to fight cancer due to immunity changes
BODY COMPOSITION AND FAT DISTRIBUTION	Increased body-fat storage due to the stress-related rise in glucose and insulin in the blood; weight gain and abdominal obesity resulting from long-term exposure to cortisol
DIABETES	Glucose intolerance, insulin resistance, and type 2 diabetes due to excess glucose; with acute stress, destabilization of blood glucose levels in people with diabetes
MENTAL HEALTH DISORDERS	Increased risk for development or worsening of certain psychological disorders, including depression
HEADACHES	Muscle tension in the head, neck, and shoulders linked to tension and migraine headaches
DIGESTIVE PROBLEMS	Worsening of heartburn; changes in how quickly food moves through the digestive tract, leading to diarrhea or constipation
SKIN CHANGES	Increased skin sensitivity and worsening of acne, psoriasis, and hives
SLEEP	Disruption of sleep patterns

©Fuse/Getty Images RF

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Sources of Stress

Major underlying causes of stress:

Change

Fear of the unknown

Sources of stress:

Life experiences, large and small

Job and financial pressures

Relationships and families

Social and environmental stressors

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Life Experiences Large and Small

Big life changes that are unexpected can cause stress

So can routine aspects of daily life

“Little” things outside our control

These can add up over time

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Job and Financial Pressures

Question: What causes the most stress?

The top stressors are money and work

Chronic workplace stress is linked to cardiovascular disease and premature mortality

For college students: money, academics, roommates, and relationships are top stressors

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Relationships and Families, 1

Question: I really miss my friends back home. How do I deal with being so homesick?

Homesickness is a common experience for those leaving home for the first time

“Friendsick”

Find a support group

Focus on developing new friendships

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Relationships and Families, 2

Question: What about dealing with stress when you’re not 19, single, and living in the dorms?

Nontraditional students typically have a myriad of life responsibilities

Such students need:

Creative time management

A realistic course load

The support of family and coworkers

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Social and Environmental Stressors, 1

Social stressors

Interacting with new people

Facing tough competition or discrimination

Using English if it isn’t your first language

Environmental stressors

Crowded or loud residences

Poor public transit

Extreme weather

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Social and Environmental Stressors, 2

Question: I’ve never shared a bedroom before. How am I supposed to live with someone I’ve never met?

Communication and respect are key to living with someone new

Common courtesy

Learn about each other

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Managing Stress

Once you’ve identified your major stressors, it’s time to think about coping strategies

More than 90% of Americans report trying some form of stress-management technique

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TABLE 10-2 AMERICAN ADULTS’ STRESS-MANAGEMENT TECHNIQUES

TECHNIQUE	PERCENT REPORTING USE OF TECHNIQUE
Eating healthier foods	77%
Exercising more	75%
Losing weight	66%
Getting more sleep	58%
Reducing or eliminating alcohol	17%
Quitting smoking	13%

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Time Management

Question: I thought computers were supposed to make me use my time better, but every time I log on, I waste tons of time! What can I do?

Set online time limits, stick to the original task, and plan Web destinations before logging on

Other time management strategies:

Prioritize, schedule, make to-do lists, and stay on task

Use your planner

Effective use of time is crucial to accomplishing one’s personal and professional goals

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Cognitive Strategies, 1

Question: Does positive thinking really stop me from worrying?

Engage in realistic self-talk

Strategies for dealing with negative self-talk:

Problem-focused coping

Attempt to do something practical and constructive about the stressor

Emotion-focused coping

Attempt to regulate the emotions elicited by the stressful event

Positive self-talk, talking with others, and journaling

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Cognitive Strategies, 2

One way to restructure more positive self-talk: the ABCDE model

A—Identify your Adversity: I lost my job

B—Identify your instinctive Belief about the adversity: I can’t pay my bills

C—Identify the Consequences of the belief: I’ll have to quit college

D—Begin to Dispute the belief: I can certainly find another job

E—Become re-Energized: I can stay in school

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Cognitive Strategies, 3

Question: I just can’t seem to get over my bad quiz grade. How can I move on?

Focus on the present; don’t stress about yesterday or tomorrow

Setting realistic goals is key

Develop problem solving skills:

Identify the problem

Brainstorm possible solutions

Consider positives and negatives; and select the best approach

Evaluate the effectiveness of the solution tried

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Healthy Relationships and Social Support, 1

Question: I can’t seem to make any new friends. Any advice?

Meet new people, and make time for your friends

Be a good listener

Ask people about their feelings and really pay attention to what they say

Reflect back what you hear, so the other person knows you genuinely understand

Focus your questions, comments, and attention on the other person

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Healthy Relationships and Social Support, 2

Practice assertive communication

Clearly express needs and wants in a respectful and sensitive way

Use “I” statements

Say no when necessary

Use appropriate body language

Keep emotions in check

Understand other patterns of communication

Passive communication

Aggressive communication

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Healthy Relationships and Social Support, 3

Question: How do you know whether a friendship is worth it?

Try to surround yourself with positive, sharing people

Not everything goes perfectly in any relationship

Relationship violence is NEVER OK

Don’t compromise when it comes to your own safety

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Healthy Lifestyle Choices: Activity, Diet, and Sleep, 1

Question: Does working out really relieve stress?

Physical activity is a proven stress buster

Any amount of physical activity will help

Exercise bouts as short as 10 minutes have been shown to elevate people’s moods

Good stress-relieving activities include:

Yoga

T’ai chi

Pilates

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Healthy Lifestyle Choices: Activity, Diet, and Sleep, 2

Question: Does what I eat affect my stress level?

Eating habits can affect your stress level for better and for worse

Good eating habits counteract stress by supporting your immune system and controlling blood pressure

Limit caffeine intake

Too much can make you jittery and anxious

Fried and fatty foods may make falling asleep difficult

Pay attention to sugar and salt intake

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Healthy Lifestyle Choices: Activity, Diet, and Sleep, 3

Question: Why do I need sleep?

Sleep is essential for optimal wellness

6–8 hours for an adult

Lack of sleep may lead to problems in the short term (colds) and the long term (high blood pressure, blood glucose abnormalities, abdominal fat accumulation)

You will function at a higher mental and physical level

Persistent snoring may be linked to obstructive sleep apnea

Can cause daytime sleepiness, cardiovascular problems

Requires medical care

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Healthy Lifestyle Choices: Activity, Diet, and Sleep, 4

Question: I just can’t seem to get to sleep. How can I turn my brain off?

Insomnia is characterized by persistent difficulty falling asleep or staying asleep

Emotional stress is the primary cause

Stress management techniques should be used

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Healthy Lifestyle Choices: Activity, Diet, and Sleep, 5

Question: Is there really such a thing as a power nap?

Power naps can restore alertness, enhance performance, decrease stress, and reduce mistakes

Keep them to 20–30 minutes

Be consistent

Keep warm and turn off the lights

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Spiritual Wellness, 1

Question: Will spirituality make me more or less stressed?

Spirituality has three general components:

Feeling a connectedness to ourselves and to others

Developing a system of personal beliefs and values

Finding meaning and purpose in life

Spirituality does not necessarily mean religion

Spirituality is personal and subjective

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Spiritual Wellness, 2

Steps to develop spiritually include:

Improve your self-esteem

Engage in meaningful activities

Foster relationships with the people who are important to you

Help others

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Relaxation Techniques, 1

Question: What are some good relaxation techniques?

The relaxation response: a physiological state of deep rest that reverses the body’s responses to stress

Breathing and posture

Progressive muscle relaxation

Meditation

Visualization and mental imagery

Many other strategies

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Relaxation Techniques, 2

Breathing and posture

Diaphragmatic breathing relaxes muscles, quiets the mind, and gets oxygen to the blood

Good posture radiates ease and confidence and can make you feel better about yourself

Progressive muscle relaxation (PMR)

Tense your muscles and then actively reduce tension while your concentration is on the body, not on stressors

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Relaxation Techniques, 3

Question: How does meditation reduce stress?

Meditation is an internal state of relaxed awareness

Exclusive meditation

Inclusive meditation (mindfulness meditation)

Prayer

Repeating a mantra

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Relaxation Techniques, 4

Question: I like to listen to music when I’m upset. Does that reduce stress?

Other strategies for relaxation:

Music

Journaling

Reading

Massage

Spending time with a pet

Laughter

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Relaxation Techniques, 5

Visualization/mental imagery:

Visualization is a technique using all the senses to imagine a place or scene that is comfortable, soothing, and relaxing

Temporarily removes us from reality

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When Stress Becomes Too Much: Getting Help, 1

Question: What’s the difference between stress and depression?

Stress becomes dangerous when it interferes with your ability to live normally

It is important to recognize signs of depression

Realize that feelings of exhaustion and helplessness are part of the illness

Don’t be scared to seek help or ashamed of doing so

Virtually all colleges and universities provide free counseling

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When Stress Becomes Too Much: Getting Help, 2

Question: What should I do about a friend who seems depressed or suicidal?

If someone appears suicidal, take action

If the danger seems imminent, call 911

If you’re not sure, call the suicide prevention hotline

If the threat is not imminent, talk to your friend

Listen, show empathy, and do not judge

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FIGURE 10-4 SYMPTOMS OF DEPRESSION AND RISK FACTORS FOR SUICIDE

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