STRESS AND COPING

Basics of psychology
07. 11. 2014.

Bernadett Bodor
bodor.bernadett@sph.unideb.hu
Department of Behavioural Sciences

Outline
Definitions (stress, stressor, stress response)
Stress provoking events, types of stressors
Stress theories
Psychological and psysiological reactions to stress. The effects of
stress on health
Coping
Stress management

STRESS
the stress is the salt of life (Hans Selye)

Definitions
The stress refers to experiencing events that are perceived as
endangering ones physical or psychological well-being. (Atkinson
& Hilgard, 2009)

Hans Selye: the non-specific response of the body to any

demand for changehttp://www.stress.org
A stressor is a chemical or biological agent, environmental
condition, external stimulus or an event that causes stress to an
organism. http://en.wikipedia.org
Stress response: our reactions to the stressor

What is the stress? Hans Selye

Austrian-Canadian endocrinologistof Hungarian origin (1907-1982)

The non-specific result of any demand upon the body, be the effect mental
or somatic.
Eustress

positive stressful experience

a state of physical and psychological well-being that is associated with

increased motivation and the acceptance of a challenge.

Balance to produce an optimal level of arousal.

Too little stress can be as harmful as too much.

Stress can result from being over- or under-stimulated.

Jarry, 2002

What is the stress? Lazarus & Folkman (1984)

Cognitive-relational theory
A relationship between a person and the environment that is
appraised by the person as taxing or exceeding his or her
resources and endangering his/her well-being.
the continuous, reciprocal nature of the interaction between
the person and the environment

Introducing the important notion of subjective appraisal

http://web.fu-berlin.de/gesund/publicat/ehps_cd/health/stress.htm

What is not true about the stress?

Misconceptions related to stress

Myth 1: Stress is the same for everybody.

Myth 2: Stress is always bad for you.

Myth 3: Stress is everywhere, so you can't do anything about it.

Myth 4: The most popular techniques for reducing stress are the best ones.

Myth 5: No symptoms, no stress.

Myth 6: Only major symptoms of stress require attention.

http://apa.org/helpcenter/stress-myths.aspx

Terminology - review

Stress: is a condition in which the human system responds to changes in its normal
balanced state.

Stressor: is any thing that is perceived as challenging, threatening or demanding.

Eustress or positive stress: Manageable stress which can lead to growth and
enhanced competence.

Distress orNegative stress: Uncontrollable, prolonged, or overwhelming stress is

destructive.

Adaptation: is the change that takes place as a result of the response to a stressor.

Coping: a balancing act between biological, psychological, and social process.

Adaptive CopingContribute to resolution of the stress response

Maladaptive CopingStrategies that cause further problems

Active Coping Actively seeking resolution to the stress

Homeostasis: refers to a steady state within the body and various physiologic
mechanisms within the body respond to internal changes to maintain a relative
constancy in the internal environment.

http://

STRESSORS
The stress-provoking events

Traumatic events
the most obvious source of stress

rare, with great destruction of natural disasters (earthquake, flood)

disasters caused by human activity(war, 9/11)

catastrophic accident(car or plane crashs)

physical assaults (rape, attempted murder)

Atkinson & Hilgard (2009)

The classification of stressors

Countless events create stress:

Traumatic events outside the usual range of human experience

Uncontrollable or unpredictable events

Events that represent major changes in life circumstances

Internal conflicts (Atkinson & Hilgard, 2009)

Based on original:
Physical impacts
Psychosocial stressor
Holmes-Rahe Life
Events
Scale

Based on duration of stressors

exposal:
Acute stress
Chronic stress

Life event
Death of a spouse
Divorce
Marital separation

Holmes and
Rahe Life
Events Scale
(1967)

Imprisonment
Death of a close family
member
Personal injury or illness
Marriage
Dismissal from work
Marital reconciliation
Retirement
Change in health of family
member

Score of 300+: At risk of

illness.
Score of 150-299: Risk of
illness
is
moderate
(reduced by 30% from the
above risk).
Score <150: Only have a
slight risk of illness.

Atkinson & Hilgard,

2009

Life change
units

100
73
65
63
63
53
50
47
45
45
44

Life event
Change in responsibilities at work

29

Child leaving home

29
29

Trouble with in-laws

Outstanding personal achievement 28

Spouse starts or stops work
Beginning or end school
Change in living conditions
Revision of personal habits
Trouble with boss
Change in working hours or
conditions
Change in residence

Sexual difficulties

40
39

Gain a new family member

39

Business readjustment

39

Change in social activities

Change in financial state

38

Minor mortgage or loan

Death of a close friend

37

Change in sleeping habits

Pregnancy

Change to different line of

work
Change in frequency of
arguments
Major mortgage
Foreclosure of mortgage or

36
35

Life change
units

Change in schools
Change in recreation
Change in church activities

Change in number of family

reunions
Change in eating habits
Vacation

32

Christmas

30

Minor violation of law

26
26
25
24
23
20
20
20
19
19
18
17
16
15
15
13
12
11

Theories of stress
Between stimulus and response there is a space. In that space is our power to
choose our response. In our response lies our growth and our freedom. (Viktor
Frankl)

Development of stress theories

Claude Bernard millieu intrieur
Walter Bradford Cannon
Homeostasis
Fight and flight response

Hans Selye
Conceptualized the physiology of stress: GAS General Adaptation
Syndrome
Organic disorder caused by chronic stress (enlarged adrenal glands,
lymph node and thymic atrophy, and gastric ulcerations)

Fight or flight response - Canon

The fight-or-flight response (also

called the fight, flight, freeze, or fawn
response, hyperarousal, or the acute
stress response) is a physiological
reaction that occurs in response to a
perceived harmful event, attack, or
threat to survival.

en.wikipedia.org

The G.A.S model

Hans Selye
Certain
bodily
changes
inevitably occurs, in case of
prolonged
and
repeated
stressors:

Enlarged adrenal glands

Shrunken lymph nodes

Stomach ulcers

G. A. S.

Atkinson & Hilgard,

Theory of Cognitive Appraisal - Lazarus

What is Cognitive Appraisal?

Primary Appraisal

Secondary Appraisal

Psychological and physiological

reactions to stress

Physiological
reactions to acute
stress the fight or
flight response
A
stressful
situation

hypothalamus
controls
neuroendocrine systems:

the
two

the sympathetic system increases

heart rate and dilates the pupils;
release
epinephrine
and
norepinephrine into the bloodstream

the adrenal-cortical system CRF corticotropin-releasing

factor
(secreted by the hypothalamus)
ACTH - adrenocorticotropic hormone
(secreted by pituitary gland)
adrenal cortex (stimulate teh release
of a group of hormones - cortisol)
regulate blood glucose levels

Physiological reactions to acute stress

The effects of stress on health

Consequence of chronic stress

43% of all adults suffer harmful health effects from stress

75% to 90% of all doctor's office visits are for stress-related complaints

Stress can play a role in problems such as headaches, high blood

pressure, heart problems, diabetes, skin conditions, asthma, arthritis,
depression, and anxiety.

Stress costs American industry more than $300 billion annually.

The lifetime prevalence of an emotional disorder is more than 50%,

often due to chronic, untreated stress reactions.

http://www.webmd.com/balance/stress-management/effects-of-stress-on-your-body

The effects of stress on health

Consequence of chronic stress

The wear and tear on the body that results

from chronic overactivity of the physiological
response to stress is referred to as allostatic
load.
Stress may have a affect on health directly by
creating chronic overarousal of the
sympathetic division of the autonomic nervous
system or the adrenal-cortical or by impairing
the immune system.
Atkinson & Hilgard, 2009

The effects of
stress on health
Consequence of
chronic stress

Psychophysiological disorder
Development of
cardiovascular disorders
Immune system
Sexual dysfunction
Health-related behaviors
(smoking, alcohol
consumption)

http://education-portal.com/academy/lesson/what-is-chronic-stress-symptoms-effects-quiz.html#lesson

The effects of stress on health

Psychophysiological disorder

Physical disorders in which emotions are believed to play a central role.

The common misconception: these are not really sick and do not need
medical attention
The symptoms reflect physiological disturbances associated with tissue
damage and pain

Asthma, hypertension, ulcers, colitis, rheumatoid arthritis, Irritable

bowel syndrome

Atkinson & Hilgard, 2009

Psychological response to stress

Consequences of stress
Cognitive Symptoms

Memory problems
Inability to concentrate
Poor judgment
Seeing only the negative
Anxious or racing thoughts
Constant worrying

Emotional Symptoms
Moodiness
Irritability or short temper
Agitation, inability to relax
Feeling overwhelmed
Sense of loneliness and
isolation
Depression or general
unhappiness

http://www.helpguide.org/articles/stress/stress-symptoms-causes-and-effects.htm

Emotional responses to stress

Frustration, anger, resentment, dissatisfaction with almost everything and everyone.

Self-disturbance: shame, stigma feeling

Lack of confidence, distrust, cynicism, jealousy.

Apathy, lack of energy, fatigue.

Fear: death or serious diseases (stroke, heart attack, cancer, HIV / AIDS), loss of
controll.

Unhappiness, neglect, emptiness, frustration, loss of interest, feelings of insecurity.

Pang of conscience: for reasons unrealistic and / or unreasonable extent.

Worry, anxiety, negative "premonition".

Lethargy, grief, sadness feeling.

Escape feeling, time pressure.

Restlessness, irritability.

Loss of appetite/increased appetite.

COPING
the twin concept of stress

Coping
the process by which a person attempts to manage stressful
demands
Two major forms:
1. problem-focused coping
A person focus on the specific problem or situation that has arisen,
trying to find some way of changing it or avoiding it in the future.

2. emotion-focused coping
A person focus on alleviating the emotions associated with the
stressful situation, even if the situation itself cannot be changed.
Atkinson & Hilgard, 2009

The problem-focused coping

define the problem
generate alternative solutions and weigh the costs and benefits
of the alternatives
choose between alternative solutions and then act upon your
choice
You can change something about yourself instead of changing the
environment.
Atkinson & Hilgard, 2009

The emotion-focused coping

prevent ones negative emotions from overwhelming oneself

making oneself unable to take action to solve ones problems

behavioral strategies:

using alcohol or other drugs, venting anger, and seeking emotional support
from friends

cognitive strategies

temporarily setting the problem aside

reducing the threat by changing the meaning of the situation

involve reappraising the situation

Atkinson & Hilgard, 2009

Reactive, Anticipatory, Preventive, and Proactive

Coping
Reactive coping:
an effort to deal with an ongoing
stressful encounter or one that has
already happened.
Aim: compensation for or acceptance
of harm or loss

Anticipatory coping
an
effort
to
deal
imminent/upcoming threat

with

Aim: manage this perceived risk

Schwarzer & Luszczynska
(2008)

Reactive, Anticipatory, Preventive, and Proactive Coping

By Ralf Schwarzer (2008)

Proactive coping:
an effort to build up general resistance
resources that result in less strain in
the future (minimizing the severity of
the impact of potential distress) and
an overall reduced risk of stressful
events

Preventive coping
an effort to build up general resources
that
facilitate
promotion
toward
challenging goals and personal growth
Schwarzer & Luszczynska
(2008)

STRESS MANAGEMENT

Managing stress

To reduce the effects of stress on the

body and the mind

Seeking social support

Behavioural techniques

Biofeedback

Relaxation training

Exercise

Cognitive behaviour therapy

Atkinson & Hilgard, 2009

Stress management strategies

Stress management strategy #1:

Avoid unnecessary stress

Stress management strategy #2:

Alter the situation

Stress management strategy #3:

Adapt to the stressor

Stress management strategy #4:

Accept the things you cant change

Stress management strategy #5:

Make time for fun and relaxation

Stress management strategy #6:

Adopt a healthy lifestyle

http://www.helpguide.org/articles/stress/stressmanagement.htm

Suggested video
Kelly McGonigal: How to make stress your friend
http://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend

Kitten Therapy: The Prescription for Stress

https://www.youtube.com/watch?v=35T8wtmTbVg#t=173

Thank you for your attention!

Suggested reading

Nolen-Hoeksema, S., Fredrickson, B. L., Loftus, G. R., Wagenar, W. A. (2009).

Atkinson and Hilgrards Introduction to Psychology, 15 th ed. London: Cengage.

Schwarzer & Luszczynska (2008). Reactive, Anticipatory, Preventive and Proactive

Coping: A theoretical Distinction. The Prevention Researcher. 15 (4).
http://www.tpronline.org/download-free-article.cfm?id=522

http://www.stress.org/what-is-stress/

http://en.wikipedia.org/wiki/Stressor

Jarry, J. L. (2002).Stress and Coping[PowerPoint slides]. Retrieved from

http://www.med.uottawa.ca/courses/epi6181/images/Jarry_Stress_Slides.ppt

www.web.fu-berlin.de/gesund/publicat/ehps_cd/health/stress.htm

http://apa.org/helpcenter/stress-myths.aspx

http://www.currentnursing.com/nursing_theory/Selye's_stress_theory.html

http://en.wikipedia.org/wiki/Fight-or-flight_response

http://www.webmd.com/balance/stress-management/effects-of-stress-on-your-body

http://www.helpguide.org/articles/stress/stress-management.htm