Defining, Measuring, and Managing Stress. The nervous system

Defining, Measuring, and Managing Stress

The nervous system

Neurons

Neurotransmitters

Synaptic cleft (gap)

Two major divisions of nervous system

• Central nervous system

• Peripheral nervous system

Central nervous system

• Brain and spinal cord

Peripheral nervous system

• Somatic nervous system– Skeletal muscles

• Autonomic nervous system– Sympathetic

• “Fight or flight”• Mobilizes resources

– Heart speeds up– Blood vessels in skin contract– Breathing increases

– Parasympathetic• Relaxation and normal functioning

– Increasing one, decreases the other

Theories of stress

• General Adaptation Syndrome

• Lazarus’s view

General adaptation syndrome (GAS)

• 1. Alarm– Sympathetic nervous system starts

• Prepares for “Fight or flight”

• 2. Resistance– Adapts to stressor– Diseases of adaptation

• Ulcers• Hypertension• Cardiovascular disease• Bronchial asthma

• 3. Exhaustion

Lazarus’s View

• Interpretation (cognitive mediation) of event is more important than the event itself

• Person’s perception of the situation is critical– Potential harm– Threats– Person’s ability to cope with them

Lazarus’s View

• Events do not produce stress - The person’s view of the situation produces the stress

• The “Definition of the situation”

Measurement of stress

• Physiological– Blood pressure– Heart rate– Galvanic skin response– Respiration rate

• Self-report– Used by most health psychologists

Sources of stress

• Cataclysmic events– PTSD - Posttraumatic stress disorder

• In 1/4 to 1/3 of individuals experiencing cataclysmic events

• Irrational events create more stress than natural disasters

Daily hassles

• High demands & low control = stress

• Executive rat

Coping with stress

• Social support– Durkheim’s suicide study

• Personal control– Internal locus of control

• Adopt best to stress

– External locus of control– More personal control = better health

Personal coping strategies

• Problem-focused coping– Reduce stressor (change the situation)– Best for good health

• Emotion-focused coping– Manage emotions

Personal coping strategies

• Social coping– Support from others

• Meaning-focused coping– Create personal and spiritual meaning

• Proactive coping– Anticipating a problem and taking steps to

avoid it

Managing stress

• Relaxation training– Progressive muscle relaxation

• Explanation = tense muscles• Breathe deeply & exhale slowly• Deep muscle relaxation exercises

– E.g. Tense and relax

– Can be used with biofeedback and hypnotic therapies

Managing stress

• Cognitive behavior therapy– Changing attitudes and behavior

• Beliefs• Attitudes• Thoughts

– Skills to change behavior

Cognitive behavior therapy

• 1. Conceptualization stage– Identify problems

• Educational

• 2. Skills acquisition and rehearsal stage• Educational and behavior• Increase coping skills

– E.g. assertiveness

• Practice• Monitor “self-talk”

• 3.Application and follow-through– Put skills into practice

Emotional Disclosure

• James Pennebaker• Writing or talking about traumatic events helps• Emotional self-disclosure improves

psychological and physical health– E.g. writing letter

• Emotional disclosure vs. emotional expression– Emotional disclosure

• Self- reflection

– Emotional expression• Crying