Understanding the stress 

response
Chronic activation of this survival mechanism impairs health.

For two years in a row, the annual stress survey commissioned by the American Psychological
Association has found that about 25% of Americans are experiencing high levels of stress (rating their
stress level as 8 or more on a 10-point scale), while another 50% report moderate levels of stress (a score
of 4 to 7). Perhaps not surprising, given continuing economic instability in this country and abroad,
concerns about money, work, and the economy rank as the top sources of stress for Americans.

Stress is unpleasant, even when it is transient. A stressful situation — whether something environmental,
such as a looming work deadline, or psychological, such as persistent worry about losing a job — can
trigger a cascade of stress hormones that produce well-orchestrated physiological changes. A stressful
incident can make the heart pound and breathing quicken. Muscles tense and beads of sweat appear.

This combination of reactions to stress is also known as the “fight-or-flight” response because it evolved
as a survival mechanism, enabling people and other mammals to react quickly to life-threatening
situations. The carefully orchestrated yet near-instantaneous sequence of hormonal changes and
physiological responses helps someone to fight the threat off or flee to safety. Unfortunately, the body can
also overreact to stressors that are not life-threatening, such as traffic jams, work pressure, and
family difficulties.

Over the years, researchers have learned not only how and why these reactions occur, but have also
gained insight into the long-term effects stress has on physical and psychological health. Over time,
repeated activation of the stress response takes a toll on the body. Research suggests that prolonged
stress contributes to high blood pressure, promotes the formation of artery-clogging deposits, and causes
brain changes that may contribute to anxiety, depression, and addiction. More preliminary research
suggests that chronic stress may also contribute to obesity, both through direct mechanisms (causing
people to eat more) or indirectly (decreasing sleep and exercise).

Sounding the alarm

The stress response begins in the brain (see illustration). When someone confronts an oncoming car or
other danger, the eyes or ears (or both) send the information to the amygdala, an area of the brain that
contributes to emotional processing. The amygdala interprets the images and sounds. When it perceives
danger, it instantly sends a distress signal to the hypothalamus.

When someone experiences a stressful event, the

amygdala, an area of the brain that contributes to
emotional processing, sends a distress signal to
the hypothalamus. This area of the brain functions
like a command center, communicating with the
rest of the body through the nervous system so
that the person has the energy to fight or flee.
Command center
The hypothalamus is a bit like a command center. This area of the brain communicates with the rest of the
body through the autonomic nervous system, which controls such involuntary body functions as breathing,
blood pressure, heartbeat, and the dilation or constriction of key blood vessels and small airways in the
lungs called bronchioles. The autonomic nervous system has two components, the sympathetic nervous
system and the parasympathetic nervous system. The sympathetic nervous system functions like a gas
pedal in a car. It triggers the fight-or-flight response, providing the body with a burst of energy so that it
can respond to perceived dangers. The parasympathetic nervous system acts like a brake. It promotes
the “rest and digest” response that calms the body down after the danger has passed.

After the amygdala sends a distress signal, the hypothalamus activates the sympathetic nervous system
by sending signals through the autonomic nerves to the adrenal glands. These glands respond by
pumping the hormone epinephrine (also known as adrenaline) into the bloodstream. As epinephrine
circulates through the body, it brings on a number of physiological changes. The heart beats faster than
normal, pushing blood to the muscles, heart, and other vital organs. Pulse rate and blood pressure go up.
The person undergoing these changes also starts to breathe more rapidly. Small airways in the lungs
open wide. This way, the lungs can take in as much oxygen as possible with each breath. Extra oxygen is
sent to the brain, increasing alertness. Sight, hearing, and other senses become sharper. Meanwhile,
epinephrine triggers the release of blood sugar (glucose) and fats from temporary storage sites in the
body. These nutrients flood into the bloodstream, supplying energy to all parts of the body.

All of these changes happen so quickly that people aren’t aware of them. In fact, the wiring is so efficient
that the amygdala and hypothalamus start this cascade even before the brain’s visual centers have had a
chance to fully process what is happening. That’s why people are able to jump out of the path of an
oncoming car even before they think about what they are doing.

As the initial surge of epinephrine subsides, the hypothalamus activates the second component of the
stress response system — known as the HPA axis. This network consists of the hypothalamus, the
pituitary gland, and the adrenal glands.

The HPA axis relies on a series of hormonal signals to keep the sympathetic nervous system — the “gas
pedal” — pressed down. If the brain continues to perceive something as dangerous, the hypothalamus
releases corticotropin-releasing hormone (CRH), which travels to the pituitary gland, triggering the release
of adrenocorticotropic hormone (ACTH). This hormone travels to the adrenal glands, prompting them to
release cortisol. The body thus stays revved up and on high alert. When the threat passes, cortisol levels
fall. The parasympathetic nervous system — the “brake” — then dampens the stress response.

Techniques to counter stress
The findings of the national survey mentioned earlier support what mental health clinicians experience in
their own practices — many people are unable to find a way to put the brakes on stress. Chronic low-level
stress keeps the HPA axis activated, much like a motor that is idling too high for too long. After a while,
this has an effect on the body that contributes to the health problems associated with chronic stress.

Persistent epinephrine surges can damage blood vessels and arteries, increasing blood pressure and
raising risk of heart attacks or strokes. Elevated cortisol levels create physiological changes that help to
replenish the body’s energy stores that are depleted during the stress response. But they inadvertently
contribute to the buildup of fat tissue and to weight gain. For example, cortisol increases appetite, so that
people will want to eat more to obtain extra energy. It also increases storage of unused nutrients as fat.

Fortunately, people can learn techniques to counter the stress response.

Relaxation response. Dr. Herbert Benson, director emeritus of the Benson-Henry Institute for Mind Body
Medicine at Massachusetts General Hospital, has devoted much of his career to learning how people can
counter the stress response by using a combination of approaches that elicit the relaxation response.
These include deep abdominal breathing, focus on a soothing word (such as peace or calm), visualization
of tranquil scenes, repetitive prayer, yoga, and tai chi.

Most of the research using objective measures to evaluate how effective the relaxation response is at
countering stress have been conducted in people with hypertension and other forms of heart disease.
Those results suggest the technique may be worth trying — although for most people it is not a cure-all.
For example, researchers at Massachusetts General Hospital conducted a double-blind, randomized
controlled trial of 122 patients with hypertension, ages 55 and older, in which half were assigned to
relaxation response training and the other half to a control group that received information about blood
pressure control. After eight weeks, 34 of the people who practiced the relaxation response — a little more
than half — had achieved a systolic blood pressure reduction of more than 5 mm Hg, and were therefore
eligible for the next phase of the study, in which they could reduce levels of blood pressure medication
they were taking. During that second phase, 50% were able to eliminate at least one blood pressure
medication — significantly more than in the control group, where only 19% eliminated their medication.

Physical activity. People can use exercise to stifle the buildup of stress in several ways. Exercise, such
as taking a brisk walk shortly after feeling stressed, not only deepens breathing but also helps relieve
muscle tension. Movement therapies such as yoga, tai chi, and qi gong combine fluid movements with
deep breathing and mental focus, all of which can induce calm.

Social support. Confidants, friends, acquaintances, co-workers, relatives, spouses, and companions all
provide a life-enhancing social net — and may increase longevity. It’s not clear why, but the buffering
theory holds that people who enjoy close relationships with family and friends receive emotional support
that indirectly helps to sustain them at times of stress and crisis.
Questions:
1. Define the following terms found in the reading. Ensure your definitions fit the context of the
article!!
a. stress→ Stress is a basic
biological response that is
required for survival, but an
overabundance of the
reaction/hormone can result in
major health problems. This is a
mechanism that throws off
homeostasis, and it also sets off
the flight-or-flight response.
d. depression→ Depression is a
psychological health illness that
causes extreme sadness and a
decreased interest, influencing a
person's thoughts and actions.
Neglect, difficulty in coping, and
other factors might result in
additional mental and physical
problems.

b. fight-or-flight response→ The e. addiction→ Addiction is defined

fight or flight reaction is an
involuntary physiological
response that happens in the
presence of a stressful or
life-threatening situation. This
reaction interacts with the body's
response to stress as well as
hormones.
c. anxiety→ Anxiety is a mental
condition marked by tight
sensations, matter of concern,
and physical alterations like
increased blood pressure,
breathing rate, and, in certain
circumstances, blood pressure.
as a neuropsychological
condition characterised by the
continued use of a typically
dangerous drug despite the
significant harm and other
negative consequences.
https://en.wikipedia.org/wiki/Addic
tion
f. obesity→ Obesity is associated
with impaired or extreme
accumulation of fat that is harmful
to one's health. It can be
influenced by a series of
circumstances.

2. What is the role of the amygdala in initiating a stress response?

→ The amygdala is the initial reaction when a stressor occurs. Once the body recognises a
concern, messages from the eyes and/or ears are directed to the amygdala. The amygdala is
responsible for the interpretation of emotional responses, especially fear. These messages are
processed when danger is detected, and a distress signal is delivered to the hypothalamus.
The hypothalamus is involved in physiological interaction, primarily via blood hormones and
the autonomic nerve system.

3. How does the hypothalamus get involved in the stress response? In other words, what
occurs that causes the hypothalamus to begin secreting CRH?
→ As a result, the sympathetic nervous system is engaged, and impulses from the autonomic
nervous system are conveyed to the kidneys' adrenal glands. These glands produce
adrenaline into the circulation, which makes it appropriate for stress. If the stressor persists,
extra efforts to support the body are taken. The amygdala transmits a distress message to the
brain immediately as it detects a threat. The HPA axis is the system's second component. The
 hypothalamus is the gland that produces CRH. This stimulates the anterior pituitary to release
ACTH, which induces cortisol to be secreted by the adrenal cells. The influences of cortisol
endure far lengthier than those of adrenaline, and they maintain the body alertness. Once the
stressor has passed, the parasympathetic nervous system resumes over.

4. Hormones are usually named for their effect or what they do. What do the acronyms
CRH and ACTH have to do with the functions and target tissues of these hormones?
CRH (Corticotrophin-releasing hormone) → The cortico- pertains to the cortex, and in this
instance alludes to the cerebral cortex or the hypothalamus, that produces the hormone. A
molecule called a tropin produces or promotes the actions of a hormone on a particular tissue,
organ, or system. Corticotropin is a hormone that controls the impacts of other hormones when
they are taken simultaneously. CRH is a stress hormone that is secreted by hypothalamus in
the brain's cortex and is a key aspect of the body's stress response.
ACTH (Adrenocorticotropic Hormone) → This hormone causes or stimulates the impacts of
a hormone on a target tissue, organ, or system; cortico- refers to the cortex where the pituitary
gland is located, which in this case is the cerebral cortex, where the hormone originally comes;
tropic implies to induce or enhance the implications of a hormone on a target tissue, organ, or
system. Adrenocorticotropic components from the adrenal and cerebral areas are joined.
ACTH is a hormone that is produced by pituitary gland in the brain cortex and operates on the
adrenal glands to promote hormone actions.

5. Based on the information in the article, chronic (long-term) low levels of stress can result
in elevated cortisol levels which contribute to weight gain and build-up of fatty tissue,
particularly around the abdomen. Identify at least 3 diseases that can result from these
conditions.
→ When merged with other factors, high cortisol levels also known as cushing syndrome
results into weight gain and fatty tissue accumulation, that can ultimately led to type 2
diabetes, heart disease like coronary artery disease, arrhythmias, and cardiomyopathy), and
potentially esophageal, pancreatic, colon & rectal, breast, endometrial, and renal cancers.
Cushing syndrome is characterised by fat tissues between the shoulders, pink/purple stretch
marks, thin skin, and quick bruising. Side effects include hypertension, bone loss, and an
elevated risk of type 2 diabetes.

6. Research ONE of the following diseases using the Internet and explain how it involves
your body’s stress response. Your explanation should describe:
a. the disease and its effects on the body
→ Whenever the contents of your stomach return up into your
oesophagus, this is known as gastroesophageal reflux (GERD).
Gastroesophageal reflux disease (GERD) is a much more severe
and long-term illness in which GERD creates recurring symptoms
or consequences over time. Acid reflux affects a large number of
people at some point in their lives. GERD is defined as moderate
acid reflux occurring at least a few times a week or mild to severe
acid reflux occurring at least once a week. The majority of people
may control their GERD symptoms with a combination of lifestyle
adjustments and over-the-counter drugs. Some patients with
GERD, however, may require harsher drugs or surgery to alleviate
 their symptoms. Harm to the lower oesophagus caused by stomach
acid induces scar tissue to grow, which is one of the impacts of
GERD on the body. Scar tissue obstructs the food route, causing
swallowing issues. The oesophagus has an open sore meaning
esophageal ulcer. Stomach acid can dissolve esophageal tissue,
resulting in an open sore.

b. the cause of the disease

→ Harm to the lower oesophagus caused by stomach acid induces
scar tissue to grow, which is one of the impacts of GERD on the
body. Scar tissue obstructs the food route, causing swallowing
issues. The oesophagus has an open sore meaning esophageal
ulcer. Stomach acid can dissolve esophageal tissue, resulting in an
open sore.

c. the treatment for the disease

→ The doctor would most likely advise patients to start with
lifestyle changes and over-the-counter drugs. If patients don't feel
better after a few weeks, the doctor may prescribe medication or
suggest surgery. Antacids that neutralise stomach acid, such as
Mylanta; drugs that limit acid production, such as tagamet HB,
pepcid AC, and axid AR; and medications that inhibit acid secretion
and repair the oesophagus, like prilosec OTC and Zegerid OTC.

Diseases: depression & anxiety, gastroesophageal reflux disease (GERD), fibromyalgia

** Reference your sources!!
https://www.mayoclinic.org/diseases-conditions/gerd/symptoms-causes/syc-20361940

7. Thinking & Inquiry Task: Using the information contained in this article, your other
research and knowledge of the tissues and systems of the body, formulate your best
theory as to “Why stress is an effective way to build resilience in young people”. Feel
free to use diagrams or other creative methods of communicating your theory.
(Resilience is defined as an individual's ability to properly adapt to stress and adversity.)

The theory that is above can be proved in 2 ways. To begin with young individuals are often
healthy at a young age, thus stress is an excellent technique for building resilience in them.
Youth have minds that are adaptable to change and cognitive development on a psychological
level. Individuals' brains are malleable in their early years to the experiences and viewpoints of
their seniors and immediate environment. If children are educated or introduced to good
management skills at a young age and can understand emotions and appropriate coping
strategies, they will be able to navigate through stress with learnt resilient habits, avoiding
chronic stress and misery later in life. When opposed to adults who already have a matured
brain, youth's capability to constantly learn and neurologically develop is a crucial reason, in
my perspective, why young people can create successful habits to build stress resistance.
Youth can learn to fight degenerative stress effects by positive and deliberate education in their
childhood environment in regard to stress and emotions at their open neurological developing
age.
 Finaiily, young individuals are often healthy at a young age, therefore stress is a great process
to build resilience in them. Young individuals are frequently energetic, which leads to physical
activity. Physical activity aids in the development of strong bones and muscles in children, as
well as the risk of obesity, heart disease, and cancer, as well as the relief of symptoms of
anxiety and depression. As a result, disregarding the impacts of long-term stress, young
individuals have the physical ability to recover, hen we talk. about resilience.

Evaluation
Use of terminology/definitions 0 1 2 3 4
Spelling & Grammar 0 1 2 3 4
Responses to Q. 2 – 7 0 1 2 3 4
Research task 0 1 2 3 4
Thinking & Inquiry Task 0 1 2 3 4
TOTAL