Psychology of Stress 1

Psychology of Stress An Overview

Tara Wend-Barbour

Psychology 100 Professor Toussaint June 14, 2012

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Psychology of Stress
Section 1 Human beings are fine-tuned animals that are physically and mentally vulnerable to many internal and external situations and threats. When a person perceives or feels a threat, a physical response known as stress occurs within the body. Stress is a general term used to describe the process in which we react through our perceptions of events that may be challenging or threating in nature. Defining stress is difficult since every individual has different perceptions of reality and react according to interpretation. Understanding how stress affects people and discovering effective ways to manage it is an important area of study in psychology. One needs a certain level of stress to be productive in their life and accomplish challenging tasks. However there is a fine line that runs between what can be considered good, positive stress and stress that can create health problems and lead to unhealthy choices and behavior. Stress reactions are meant for protection from life-threatening situations. Standing face to face with a giant grizzly bear would be an opportune time for the execution of the stressresponse to occur. The bodys immediate response to such a threat is critical in saving the life of the individual who is caught in such an unfortunate situation. The natural physiological stress response is automatic. [It causes the]heart rate and blood pressure to soar [and] increase[s] the flow of blood to the brain to improve decision making, [it also causes] blood sugar [to] rise [in order]to furnish more fuel for energy as the result of the breakdown of glycogen, fat and protein stores, blood is shunted away from the gut, where it is not immediately needed for purposes of digestion, to the large muscles of the

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arms and legs to provide more strength in combat, or greater speed in getting away from a scene of potential peril, clotting occurs more quickly to prevent blood loss from lacerations or internal hemorrhage (Why is there, n.d.). A very simple overview of the physiological reaction of stress within the body also helps in understanding the importance of the stress-response. It also gives some insight into why it can be detrimental to ones health if the response is prolonged for lengthy periods of time. When a person has a reaction to a situation they feel may have a potential threat to them, or are unsure how to behave or manage the circumstances, aroused sensations within the body occur. Neurons are known as the basic building block of the nervous system When arousal occurs neurons carry messages to different parts of the brain and the body. Within the bodys nervous system there is a system known as the autonomic nervous system. The autonomic nervous system controls functions such as breathing, heartbeat, muscles, and glands. It has two major sections, the sympathetic nervous system and the parasympathetic nervous system. The two systems work together to maintain balance between excitement and calmness (Myers, 2008/2009, pp. 28). Stephen Palmer, PhD works at the Centre for Stress Management and City University in London, England. On the Centre for Stress Management website, he summarizes how the systems work together and how the body prepares itself for exertion. When an event triggers a feeling of excitement or fear, the sympathetic nervous system kicks into gear and causes the body to react in many different ways. Some of these reactions include: Increases in the strength of skeletal muscles, heart-rate, perspiration and mental activities Inhibits tears and digestive secretions and also erection/vaginal lubrication

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Dilates the pupils Relaxes the bladder Constricts most blood vessels but dilates those in heart/leg/arm muscles

Once the individual believes that the situation is no longer of threat, then the parasympathetic nervous system begins the process of neutralizing the upheaval of emotional and physiological arousal. The parasympathetic system is there to neutralize the arousal symptoms of the sympathetic system and soothe the body from all of the excitement (Palmer, 2000). Unfortunately, in our society (U.S) we tend to live in a continuous and heightened state of stress in our everyday lives which means that the parasympathetic system does not have a chance to calm the body. In fact Prevention magazine repeated a survey recently, which was first conducted in 1983, that showed an increase of 20% over the last thirty years in people who reported feeling great stress at least once a week (Why is there, n.d.). The stress that the modern day man or woman feels comes from a more psychological base rather than physical threats. Every day demands cause stress reactions; sitting in traffic, too many choices at the stores, social media and technology, communication break downs, deadlines at work and school, money problems, isolation/loneliness, inadequate sleep patterns, and unhealthy eating habits are among the many. The bodys automatic response to the everyday stresses is the same response that one would have if looking in the eyes of the grizzly. Past traumatic life situations can also play roles in stress by negatively impacting attitudes and perceptions of realities. A peerreviewed publication on a study conducted by the National Institute on Alcohol Abuse and Alcoholism found that early life stress may increase vulnerability to addiction (Enoch, 2011, p.10). Knowing that the parasympathetic nervous system is there to help us come down from fearful and anxiety-producing situations yet doesnt always get a chance to do its job, raises a

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couple questions. If people in this country are functioning at a continuous level of high stress, what areas of a persons life are affected? How can a person identify they are dealing with an unhealthy level of stress and what techniques are available to manage the stress? There are a number of areas that are affected. Behavior, emotion, biology (health and body functions), interpersonal relationships, and self-perception are among the many areas that can be affected by continuous, high levels of stress. There are many areas that are in relation to psychology and some examples are behavior, emotion, and interpersonal relationships. Under each category there is a multitude of sub-categories that are reactions and responses to stress. Some of the symptoms and coping behaviors that may occur in response to stress are alcohol and drug abuse, phobias, sleep disturbances (insomnia), eating disorders, poor time-management, withdrawal from relationships/isolation, and many more. Anxiety and depression can have serious effects on emotional well-being. These negative feelings can lead people to turn to unhealthy behavioral choices such as drug abuse or binge eating. Too much stress leads to behavioral and emotional problems and in turn are linked to interpersonal relationship problems. These problems are all intertwined, so it is easy to see that stress can have huge negative impacts on many areas of ones life. There are many negative coping behaviors but, on the flip side there are a variety of healthy ways to manage and combat stress. Exercise and movement such as aerobic activity and yoga, mindfulness techniques like meditation, healthy eating, and getting plenty of sleep all have healthy benefits to an individuals physical and mental well-being. Section 2

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Stress can damage the body and lower immune responses. The book, Psychology in Everyday Life, discusses the effects that stress has on health and well-being. There is a new field of research called psychoneuroimmunology (PNI) that is described as the study of how psychological, neural, and endocrine processes combine to affect our immune system and health. The immune system is a powerful defense system that protects the body from illness and invading agents. When the body has a surge in stress hormones, the immune system weakens and is no longer able to function at its optimum capacity. It can actually attack the body and cause ailments such as arthritis, diarrhea, high blood pressure, chronic fatigue and exhaustion, and many other health problems. The book states that stress is not the cause of illness, but it is the cause of lower immune function which leads to illness (Myers, 2008/2009, pp. 272-273). Since it is impossible to steer clear of stressors, learning how to manage stress is very beneficial to ones health and can lengthen the life span of the person. Two different types of coping are emotion-focused coping and problem-focused coping. Emotion-focused coping is used when a situation is beyond control, or a person perceives it is beyond their control, and they find ways to distract the mind or ignore the situation that is causing stress. Problem-focused coping is a strategy where a person will go directly to the source of stress and figure out a way to interact with or transform the problem at hand. Four factors that influence the success of healthy coping strategies are a sense of control of ones environment, an individuals perception whether optimistic or pessimistic, social support networks, and the search for a meaning (Myers, 2008/2009, pp. 276-280). When someone feels out of control in their environment their stress levels increase. A study mentioned in the book states that, 93 percent of nursing home patients who were encouraged to exert more control became more alert, active, and happy (Myers, 2008/2009, pp.

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277). There are also correlations in reduced levels of stress among optimistic people verses pessimistic people. Studies have shown correlations in longer life-spans of positive people. A study done in 2001 had asked 795 Americans aged 64-79 years if they were hopeful about the future. Five years later, 29 percent of those answering no had diedmore than double the 11 percent of deaths among those who said yes (Myers, 2008/2009, pp. 279). Attitude pays in health and happiness. The book goes into other aspects of positive, wholesome ways to manage stress. Continual physical activity that raises the heart rate and improves lung function helps manage stress, increases blood flow to all areas of the body, and helps fight heart disease. Studies show that increased activity can reduce depression in both men and women (Myers, 2008/2009, pp. 280-281). Exercise has more benefit in managing stress and negative emotions than relaxation techniques have, however relaxation does have its own rewards. Deep breathing exercises develop awareness of the body and allow for a person to feel more in-tune with the parts of their body that are tense and carrying stress. Cardiologist Herbert Benson has contributed to a process that brings on the relaxation response. Benson describes this response as a state of calm marked by relaxed muscles, slowed breathing and heart rate, and decreased blood pressure. In order to undergo a state of deep relaxation the Benson-Henry Institute for Mind Body medicine has suggested a few steps to take. First, one must find a quiet, comfortable place to position their body. With eyes shut, start at the feet and move up through each part of the body consciously relaxing every muscle on the way and breathing deeply. Think of a positive word or phrase and repeat it at each exhalation. They suggest drawing from personal spiritual beliefs and if other thoughts float into the head space just return to the word or phrase on each exhalation. Benson claims that this type of technique has lasting effects on

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stress-reduction. Another aspect that research has found to be helpful in stress management is called the faith factor or the spirituality aspect which is linked to social support and positive involvement in other peoples lives which can contribute to feelings of well-being (Myers, 2008/2009, pp. 282-283). Section 3 One must be proactive in their life and open to self-reflection when stress becomes a prominent issue and needs to be managed. The Centre for Stress Management provides personal techniques to managing and identifying stressors plus professional avenues to take if there is a need for it. The center calls the use of these principals rational effective training. There are twelve principals to take into account for the self-help aspect of stress management that are listed here: Self-Knowledge Self-Acceptance and Confidence Enlightened Self-Interest Tolerance for Frustration and Discomfort Long-Range Enjoyment Risk-Taking Moderation Emotional and Behavioral Responsibility Self-Direction and Commitment Flexibility Objective Thinking Acceptance of Reality

Self-knowledge is at the top of the list because it is the most important. Getting to know ones personality, stress triggers, coping strategies, values, and internal biorhythms help in figuring out personal techniques for stress management (Froggatt, 2011). If an individual is

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dealing with deep rooted issues that are causing what is known as chronic stress, then professional help may be needed. Chronic stress is different than general stress in that it is long-term stress that doesnt go away. Traumatic childhood experiences, extreme poverty, abuse, racism, and violence contribute to deep-seated chronic stress. This is the kind of stress that one may not even be aware of because they grow accustomed to it, similar to the body adjusting to chronic pain symptoms. You learn to live with it. Professional approaches for managing chronic stress symptoms include hypnosis, cognitive behavioral therapy (CBT), stress counseling and management, and guided meditations. Cognitive behavioral therapy focuses on the acknowledgement and emphasis that the response to events is based on individual perception. A trained counselor works with the person who is suffering by guiding them through their own personal discovery and assisting in techniques that work to change their perceptions and coping behavior. The ultimate goal of CBT is to coach the person so eventually they can do it without guidance (Neenan & Palmer, 2011). As mentioned earlier, there are many health problems that can be linked to on-going stress responses. Diabetes is considered an epidemic not just in our society but globally. Recent studies conducted in 2009 by Gastaldi et al. shows that chronic stress plays a huge role in the development of diabetes. Diabetes is a very complex disease that is typically linked to obesity and poor diet. Chronic stress is suggested to result in heightened neuroendocrine response with ensuing risk of developing pre-diabetes and cardiovascular diseases. Thus, targeting modifiable risk factors including stress management should be a cornerstone in therapy. The study says the best preventive measure is to screen for diabetes early on and assist patients in managing stress

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along with teaching healthy diet and exercise practices. This is a very important issue to discuss, since 284 million people world-wide are suffering from the disease (Farag & Gaballa, 2010). Section 4 Stress is felt in all nooks and crannies of the world. What people in this society find stressful may not be the same in other cultures and societies. This is why it is not safe to

assume what makes one person feel stress, is what will make another feel it. Various factors must be considered in order to examine stress levels among people of different cultures. Social expectations, economy, individualism or collectivism, genetic, environmental, and health services all are contributors to stress rates and statistics. Although the circumstances for why people feel stress are varied, the physiological health effects of stress are universal. A gallop world poll found that Denmark, New Zealand, and Canada have the highest rates for well-being. The poll asked questions such as, Were you treated with respect all day yesterday?, Did you smile or laugh a lot yesterday?, Did you learn or do something interesting yesterday?, or Did you experience the following feelings during a lot of the day yesterday? . Gallop researchers believe that investigating the issues of personal feelings of satisfaction represent a more realistic view of how people are feeling and will in turn help in discovering ways of increasing health and wellness rates among citizens. It is important to note that the higher rates of well-being fall in countries with high per capita gross domestic product (GDP) and purchasing power parity (PPP), and is found in Europe, North and South America, and Oceania(Naurath, 2007). People who report a higher level of family and social support systems tend to report lower stress levels than those without and this seems to be consistent throughout different

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cultures. Living conditions influence peoples stress levels as well, the more densely populated and polluted a place is can decrease feelings of well-being and add to stress rates. High risk areas that have elevated levels of violence and political unrest are also shown to have increased levels of stress among their citizens. It is challenging to gather real data and statistics about stress rates on other countries because there are so many variables. Stress rates go up and down depending on current affairs and natural events that occur. Natural disasters like the earthquake that hit Haiti, the killer tsunami that wiped out entire coastal villages of Japan, and the levee failure of New Orleans has impacted anxiety, suicide rates, and stress levels for people of these areas. I feel it is important to learn about different cultures with an open mind and gather facts that represent the truths of the land and the people, so I can develop as a person and cultivate respectful relationships with people of many different cultures and ethnicities. As a future employee in a world that is experiencing globalization, the importance of understanding where people come from and why they behave the way they do is crucial in managing work and life. The more we know about the people we engage with, the more we can manage our lives and relationships. The bottom line of stress management is to understand your triggers and figure out techniques that will support well-being. There are many situations that are out of our control and people who have healthy, positive perspectives on life have an easier time getting through the challenges and hardships and will live longer, more sustainable lives. Strong social support systems, nutrition, exercise, and relaxation techniques all contribute to well-being and happiness.

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Next time you or a loved one is in turmoil remember to breathe deeply and reach out, place a smile in the palm of your hand and watch as the stress transforms into love and connectedness.

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References Enoch, M.-A. (2011, March). The role of early life stress as a predictor for alcohol and drug dependence. Psychopharmacology, 214(1), 17-31. doi:10.1007/s00213-010-1916-6 Peer reviewed Farag, Y. M., & Gaballa, M. R. (2010, November 2). Diabesity: An overview of a rising epidemic. Nephrology Dialysis Transplantation, 26(1), 28-35. doi:10.1093/ndt/gfq576 Peer reviewed Froggatt, W. (2011). Using the principles of rational effectiveness training to achieve a satisfying and productive life. Retrieved from Royal Society for Public Health Registered Centre website: http://www.managingstress.com/articles/frogatt.htm Myers, D. G. (2009). Stress, health, and human flourishing. In P. Twickler, B. Moscatelli, & D. Kasowitz (Eds.), Pyschology in everyday life (pp. 268-287). New York, NY: Catherine Woods. (Original work published 2008) Naurath, N. (2007, October 22). Denmark, New Zealand, Canada rank highest in wellbeing [article]. Retrieved June 5, 2012, from http://www.gallup.com/poll/102259/denmarknew-zealand-canada-rank-highest-wellbeing.aspx database. Neenan, M., & Palmer, S. (2011). Cognitive behavioral coaching. Retrieved from Royal Society for Public Health Registered Centre website: http://www.managingstress.com/articles/CBC.

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Palmer, S. (2000). Physiology of the stress response. Retrieved from Royal Society for Public Health Registered Centre website: http://www.managingstress.com/articles/physiology.htm Why is there more stress today? [AMERICAS NUMBER 1 HEALTH PROBLEM]. (n.d.). Retrieved from The American Institute of Stress website: http://www.stress.org/americas.htm?AIS=72f9eceb80a0a2de10fc5ed349b9bbde