Psychology of Stress and Relationships

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Questions and Answers

What role does a healthy, balanced diet play in managing stress?

It increases dependency on caffeine.

It eliminates all sources of stress.

It enhances feelings of self-control and self-esteem. (correct)

It reduces the need for social support.

What is one effective way to prevent feelings of loneliness among college students?

Minimize the expression of feelings.

Avoid socializing with others.

Write down feelings of loneliness. (correct)

Focus only on academic responsibilities.

Which technique is recommended for effective communication in relationships?

Self-disclosure. (correct)

Suppressing your feelings.

Ignoring feedback.

Avoiding active listening.

What might chronic stress lead to if meaningful connections with others are not maintained?

Greater susceptibility to illness. Signup and view all the answers

What is the first step in handling conflict constructively?

Clarify the issue. Signup and view all the answers

Which of the following practices can help improve communication and relationships?

Active listening. Signup and view all the answers

What is a common behavior for college students experiencing loneliness to adopt?

Inviting someone for coffee. Signup and view all the answers

What should be avoided to maintain healthy relationships effectively?

Suppressing feelings. Signup and view all the answers

What is burnout primarily characterized by?

Physical, mental, and emotional exhaustion Signup and view all the answers

Which type of relationships are described as more stable and longer-lasting during stressful times?

Friendships Signup and view all the answers

What is a significant factor in developing and maintaining relationships?

Communication Signup and view all the answers

What primary physiological issue leads to sleep apnea?

Relaxation of soft tissues around the airway Signup and view all the answers

Which of the following is NOT a recommended treatment for sleep apnea?

Increased caffeine consumption Signup and view all the answers

What effect can social media have on personal space?

It can waste time and distract Signup and view all the answers

Which of the following is an example of an environmental stressor?

Noisy atmosphere Signup and view all the answers

Which approach can improve overall sleep quality?

Avoiding substances that disrupt sleep Signup and view all the answers

What kind of issues did adults report significant stress about in 2022?

Inflation and political discord Signup and view all the answers

What effect does the relaxation of limbs have during sleep apnea?

Restriction of airflow due to airway collapse Signup and view all the answers

What can unrealistic expectations lead to in terms of personal goals?

Frustration and stress Signup and view all the answers

What should individuals do to support natural sleep rhythms?

Create a good sleep environment Signup and view all the answers

Which of the following is a suggested method for managing stress?

Develop healthy exercise habits Signup and view all the answers

What is spiritual wellness primarily linked to?

Lower levels of disease Signup and view all the answers

What is a recommended activity for developing spiritual wellness?

Spending time alone with thoughts Signup and view all the answers

What is the primary short-term effect of writing about stressful events?

Negative effect on mood Signup and view all the answers

Which of the following is NOT a time management strategy mentioned?

Staying on social media Signup and view all the answers

Which approach is suggested to handle negative self-talk?

Practice affirmations Signup and view all the answers

What is the primary function of the sympathetic division of the autonomic nervous system?

To accelerate body processes in response to danger Signup and view all the answers

What should be done after identifying a problem and considering solutions?

Make a decision and act on it Signup and view all the answers

Which neurotransmitter is primarily associated with the sympathetic nervous system's response to stress?

Norepinephrine Signup and view all the answers

How can breaking up long-term goals assist in time management?

It simplifies tracking progress Signup and view all the answers

Which of the following is advisable when faced with too many responsibilities?

Delegate responsibility when possible Signup and view all the answers

What happens to energy storage during a crisis according to the sympathetic division's response?

Energy storage is decreased to provide immediate energy Signup and view all the answers

Which division of the autonomic nervous system is responsible for the 'rest and digest' functions?

Parasympathetic division Signup and view all the answers

What is the role of hormones in the endocrine system?

To influence metabolism and regulate activities of organs Signup and view all the answers

What physiological changes are triggered during a stress response?

Enhanced bodily functions and arousal Signup and view all the answers

Which system helps manage basic body processes like heart rate and digestion?

Autonomic nervous system Signup and view all the answers

What occurs to the body after a stress threat has passed?

The parasympathetic division restores calm and energy Signup and view all the answers

What is the primary purpose of progressive muscle relaxation?

To relieve tension by alternately tensing and relaxing muscles Signup and view all the answers

Which breathing technique is specifically associated with relaxation?

Deep, slow breathing Signup and view all the answers

What characterizes mindfulness as a stress management technique?

To focus on the present moment nonjudgingly Signup and view all the answers

Which of the following practices is NOT typically associated with mindfulness?

Binge eating Signup and view all the answers

What is a key feature of biofeedback as a stress management technique?

It electronically monitors physiological arousal Signup and view all the answers

Which of the following methods requires professional assistance?

Hypnosis and self-hypnosis Signup and view all the answers

Which relaxation technique can help improve blood pressure and muscle activity?

Listening to music Signup and view all the answers

What is one unhealthy coping strategy for managing stress?

Binge eating Signup and view all the answers

Study Notes

Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness

Core concepts and labs in physical fitness and wellness are covered in the 16th edition.
The authors are Thomas D. Fahey, Paul M. Insel, Walton T. Roth, and Claire E. Insel.

What is Stress?

Stressor: A physical, psychological, or emotional event or condition causing negative reactions.
Stress response: The physical, psychological, and emotional reactions to a stressor.
Stress: The mainly negative physical, psychological, and emotional experience accompanying the stress response.

Figure 10.1: Physical, Cognitive, Emotional, and Behavioral Symptoms of Excessive Stress

Physical symptoms: Dry mouth, fatigue, frequent illnesses, gastrointestinal problems, headaches, high blood pressure, pounding heart, sweating.
Cognitive symptoms: Confusion, inability to concentrate, negative thinking, poor judgment, worrying, forgetfulness.
Emotional symptoms: Anxiety, depression, edginess, hypervigilance, impulsiveness, irritability.
Behavioral symptoms: Crying, disrupted eating habits, disrupted sleep, problems communicating, sexual problems, social isolation, increased use of tobacco, alcohol, or other drugs.

Physical Responses to Stressors: The Nervous System 1

The nervous system consists of the brain, spinal cord, and nerves.
The autonomic nervous system controls basic body processes, comprising sympathetic and parasympathetic divisions.
The parasympathetic division (rest and digest) slows metabolism, restores energy, and calms the body when a threat passes.
The sympathetic division (fight or flight) reacts to danger or challenges by quickly accelerating bodily processes.

Physical Responses to Stressors: The Nervous System 2

Sympathetic nerves release norepinephrine (also called noradrenaline) to affect nearly every organ, sweat gland, blood vessel, and muscle to enable the body to handle emergencies.
Norepinephrine increases the function of specific tissues in response to increased activity.
When released, norepinephrine causes arousal, heightened awareness, and alertness.
In general, the sympathetic division stops the body from storing energy and uses existing energy reserves in response to a crisis.

Physical Responses to Stressors: The Endocrine System

The endocrine system is a system of glands, tissues, and cells that secrets hormones into the bloodstream to affect metabolism and other body processes.
Hormones are chemical messengers produced in the body and transported through the bloodstream to targeted cells or organs to regulate their activities.

Physical Responses to Stressors: The Two Systems Together 1

Physiological changes occur as a result of releasing key hormones.
Cortisol, secreted by the cortex of the adrenal gland, is also known as hydrocortisone.
Epinephrine, secreted by the medulla of the adrenal gland, is also called adrenaline.
It affects organ functions during stress response.
Endorphins, chemicals released by the brain, have pain-inhibiting effects.

Physical Responses to Stressors: The Two Systems Together 2

The fight, flight, or freeze reaction is a defense mechanism that prepares a person for conflict or escape.
The fight-or-flight reaction leads to heightened reflexes and strength to deal with danger.
The freeze response stops all motion, a different neurotransmitter activates it.
Physical changes vary in intensity but follow the same basic pattern in response to any stressor.

Figure 10.2: The Fight, Flight, or Freeze Reaction

Details on physical responses of the body during stressful situations (fight, flight, or freeze).

The Return to Homeostasis

The parasympathetic division takes control after stress, halting the stress response and restoring homeostasis.
Homeostasis is a state of stability and consistency in a person´s physiological function.

The Fight, Flight, or Freeze Reaction in Modern Life

The fight, flight, or freeze reaction is a survival mechanism part of our biological heritage.
In modern life, many stressors don´t require a physical response.
The reaction still prepares the body to act regardless of whether the action is warranted.

Cognitive and Psychological Responses to Stressors 1

Cognitive appraisal of potential stressors influences individual responses.
Successful prediction and perception of control can reduce the stress response.
Stress appraisal is highly individualized and linked to emotions.
Moderate stress that is managed appropriately can promote optimal performance.

Figure 10.3: Stress Level, Performance, and Well-Being

A moderate level of stress helps in optimal performance and well-being.

Cognitive and Psychological Responses to Stressors 2

Effective behavioral responses, like talking or exercising, can overcome negative impacts of past experiences.
Ineffective responses, like overeating or expressing hostility, can worsen stress.

Cognitive and Psychological Responses to Stressors 3

Personality is the sum of behavioral, cognitive, and emotional tendencies.
Hardiness and resilience are personality traits enabling people to cope with stress.
Hardiness involves viewing stressors as challenges and opportunities, while resilience allows acceptance of reality and improvising.

Cognitive and Psychological Responses to Stressors 4

Gen Z (born between 1997 and 2015) reports greater responses to common stressors like work, money, and health, with unprecedented levels of uncertainty and health challenges.
Despite recognizing mental health challenges, Gen Z individuals are less likely to seek treatment compared to millennials.

Cognitive and Psychological Responses to Stressors 5

Gender and cultural factors influence responses to stressors.
Gender roles are cultural creations and there is cross-cultural variability.
Cultural differences in upbringing also impact stress responses.

Cognitive and Psychological Responses to Stressors 6

Past experiences significantly affect the evaluation of a potential stressor.
Effective coping behaviors can overcome the impacts of negative past experiences.
Physical, emotional, cognitive, and behavioral stress responses are interconnected and interrelated.

Stress and Wellness: The General Adaptation Syndrome

General Adaptation Syndrome (GAS) patterns of stress responses typically involve three stages: alarm, resistance, and exhaustion.
Eustress is stress resulting from pleasant stressors.
Distress is stress from unpleasant stressors.
In the alarm stage (fight or flight), heightened susceptibility to injury exists because the body is prepared to handle a crisis.
The resistance stage is a new level of homeostasis in which the body is more resistant to disease and injury.
Exhaustion occurs when a stressor persists or there are repeated stressors, potentially leading to life-threatening conditions.

Figure 10.4: The General Adaptation Syndrome

Visual representation of the stages and levels of response to stress. Illustrates resistance to injury and prolonged stress.

Stress and Wellness: More Recent Ideas about Stress

Researchers have instruments to measure brain waves, skin conduction, heart rates, and muscle tone.
These instruments are useful in studying immediate and long-term stress response effects.
Allostatic load is the long-term negative impact of stress responses on the body.

Stress and Specific Conditions 1

Increased stress hormones can lead to a decrease in immune cells.
Stress is linked to health problems: colds, infections, asthma, allergy attacks, and chronic diseases (inflammation).
Mood, personality, behavior, and immune function are intertwined.

Stress and Specific Conditions 2

Cardiovascular Disease: Stress response increases heart rate, constricts blood vessels, increases blood pressure.
Chronic high blood pressure is a major cause of strokes and heart attacks.
People who react with anger and hostility to situations are more likely to have heart attacks.

Stress and Specific Conditions 3

Other health problems worsened by stress: digestive problems, tension headaches, migraines, insomnia, fatigue, injuries, menstrual irregularities, impotence, pregnancy complications, and psychological problems.
All of these symptoms are interconnected and impact overall well-being.

Common Sources of Stress: Major Life Changes

Major changes in life requiring adjustment and accommodation often cause stress.
Early adulthood and college years are often high in significant life changes.
Positive changes can also cause stress.
Traumatic life events can be major sources of stress leading to subsequent health issues in many people. Personality, and coping skills moderate stress reactions.

Common Sources of Stress: Daily Hassles and College Stressors

Daily hassles can reduce overall well being.
College often involves being away from home and family for the first time.
Typical college stressors include: academic, interpersonal, time pressures, financial concerns, and worries about the future.

Worries about job performance, salary, job security, and interactions with others contribute to stress.
Tight schedules leave less time for stress-proofing activities.
Job satisfaction increases when people can shape their job descriptions and responsibilities.
Severe or chronic job stress may result in burnout (physical, mental, and emotional exhaustion).
Highly driven people, (and those in helping professions) are particularly prone to job-related stress.

Common Sources of Stress: Relationships and Stress

Interpersonal relationships are a major source of both stress and support.
Friendships are often more constant than intimate partnerships during stressful times.
Intimate relationships are strong human experiences but can often be initially characterized by high passion levels.
Communication is important in fostering and maintaining any type of relationship.

Social networks (real and virtual) can cause stress and improve ability to handle stress.
College involves substantial changes in social networks, particularly for students whose native language is not English.
Electronic or virtual networks can impact personal space, cause distraction, and waste time.

Common Sources of Stress: Other Stressors

Environmental stressors are external factors like noises, unpleasant smells, pollen, industrial accidents, violence, and natural disasters.
Ongoing significant stress is linked to concerns like inflation, mass shootings, and political/racial discord, reflecting global trends.
Internal factors are pressures people place on themselves regarding physical and emotional states.
Striving for goals is healthy but unmet expectations can be stressful.

Managing Stress: Strategies

Healthy exercise habits, support system strengthening, improved communication, identification of triggers, practice of relaxation techniques and mindfulness, are strategies for managing stress.

Managing Stress: Nutrition

A healthy, balanced diet and wise eating habits can support stress management and increase feelings of self-control and self-esteem.
Limiting or avoiding caffeine is a stress-reducing measure.

Meaningful connections with others are essential for stress management and well-being.
Isolation can lead to chronic stress and increase illness susceptibility.

One-half of college students report feelings of loneliness.
Coping mechanisms for loneliness include writing down feelings, inviting others for a meal, talking with friends, attending campus events, making eye contact, volunteering, or organizing group activities.

Managing Stress: Communication

Good communication is a crucial skill in forming and maintaining healthy relationships.
Assertive communication can prevent potentially stressful situations from escalating.

Managing Stress: Conflict Resolution

Constructively managing conflicts is a crucial skill for sustaining relationships.
Strategies include clarifying the issue, determining wants for each party, forming a plan of action, solidifying agreements, and reviewing and renegotiating processes if needed.

Managing Stress: Striving for Spiritual Wellness

Spiritual wellness is important for developing coping mechanisms and overall well-being.
It’s linked to longevity, reduced risk of disease, faster recovery, and better emotional health.
Activities that promote personal introspection and meaningful connections can foster spiritual wellness.

Managing Stress: Confiding in Yourself through Writing

Setting aside time to write down feelings about stressful events may bring relief.
Writing about traumatic or stressful events can have short-term negative effects on mood; however, over time, stress is lowered, and positive health changes occur. This approach is particularly beneficial for those uncomfortable with talking to others.

Managing Stress: Time Management 1

Prioritization, scheduling, realistic goals, budgeting enough time, tracking uncompleted tasks, and consolidating tasks improve time management.

Managing Stress: Time Management 2

Strategies for efficient time management include: delegating responsibilities, saying no when needed, taking breaks, and avoiding time sinks.
These combined with concentrating on actions rather than thoughts or plans may prove helpful for overall stress management.

Managing Stress: Cognitive Techniques

Practicing affirmations, avoiding negative self-talk, acting constructively, and problem-solving are effective techniques to manage stress.

Table 10.1: Avoiding Negative Self-Talk

Table highlighting cognitive distortions and negative self-talk patterns that can be replaced with positive affirmations.

Managing Stress: Relaxation and Body Awareness Techniques 1

Relaxation response is a physiological state with warmth and quiet alertness.
Heart rate, breathing, and metabolism slow down, blood pressure decreases. Blood flow to brain and skin increases, and brain shifts from beta to alpha (relaxed) rhythm.
Progressive muscle relaxation involves tensing and relaxing muscles in specific order.
Visualization effectively improves performance.

Managing Stress: Relaxation and Body Awareness Techniques 2

Deep, slow breathing is associated with relaxation, whereas rapid, shallow breathing occurs during stress responses.
Examples of breathing techniques are belly breathing and tension-release techniques. Experts recommend inhaling through the nose and exhaling through the mouth.
Practice is crucial for developing or refining these techniques.

Managing Stress: Relaxation and Body Awareness Techniques 3

Mindfulness is intentional cultivation of attention and is non-judgmental and non-striving.
Techniques include meditation, neuromuscular activities, yoga (emphasizing physical and breath control and body awareness), and Tai Chi (incorporating philosophical concepts from Taoism and Confucianism).
Listening to music can promote relaxation, influencing pulse, blood pressure, and muscle activity.

Other Stress-Management Techniques

Biofeedback, hypnosis, self-hypnosis, and massage can reduce stress responses and improve their management, but may require professional guidance.

Counterproductive Strategies for Coping with Stress

Unhealthy coping mechanisms include alcohol, tobacco use, drug use, and binge eating. These are not solutions to stress and can significantly contribute to other negative health issues over time.

Getting Help

People seeking stress management help should utilize self-help materials found in libraries or bookstores, or through online resources.
Peer counselors and support groups can offer resources or steer individuals toward professional help.
Psychotherapy, especially short-term courses, is helpful for dealing with stress-related problems.

Is It Stress or Something More Serious? 1

Symptoms indicating more serious issues include: depression, anxiety, suicide ideation, hallucinations, delusions, incoherent speech, memory loss, or significant alcohol or drug use negatively impacting normal functioning.

Is It Stress or Something More Serious? 2

Depression is a mood disorder characterized primarily by loss of interest, sadness, or hopelessness, accompanied by lost appetite, disturbed sleep, and other physical symptoms.
Individuals exhibiting such symptoms for over two weeks should seek professional, medical, or mental health advice, if possible.

Sleep

Sleep is as important as healthy diet and exercise in maintaining overall health and well-being.
Adequate sleep improves memory, creativity, mood, competence, self-worth and helps in anxiety management, and strengthens the immune system. Good sleep also prevents chronic diseases like cardiovascular disease, and diabetes.

How Sleep Works: The Physiology of Sleep

Sleep occurs in two phases: NREM sleep (non-rapid eye movement) and REM sleep (rapid eye movement).
During NREM sleep, phases of successively deeper sleep occur.
During REM sleep, dreaming occurs
Cyclical patterns of NREM and REM sleep repeat approximately every 90 minutes.

Natural Sleep Drives

The homeostatic sleep drive increases as the duration of wakefulness grows.
The neurochemical adenosine accumulates during wakefulness and prompts sleep onset.
A regular sleep/wake cycle (circadian rhythm) is regulated by the brain's internal clock.
This internal clock can be adjusted by factors such as activity, exercise, diet and most importantly, light.

Adequate Sleep and Your Health

Poor quality or insufficient sleep is linked to a variety of health problems.
The stress hormone cortisol is partially released during sleep, but sleep deprivation has the most significant effect on stress.
Severe sleep deprivation can increase the risk of hallucinations, psychosis, and heart attacks.
Excessive drowsiness is a concern and can lead to deadly consequences (e.g. drowsy driving). It negatively impacts attention and decision making.

Sleep Disorders

Chronic sleep disorders affect millions of Americans, and some commonly reported sleep disorders are insomnia, restless legs syndrome (RLS), and sleep apnea.
Insomnia is prolonged trouble falling asleep and/or staying asleep.
RLS involves uncomfortable sensations in the legs which creates difficulty sleeping.
Sleep apnea is characterized by frequent breathing cessation during sleep, requiring medical assistance.

Figure 10.6: Sleep Apnea

Sleep apnea occurs when soft tissues surrounding the airway relax and block airflow during sleep.

Improving Sleep

Support natural sleep rhythms.
Create a conducive sleep environment.
Avoid substances that interfere with sleep.
Treat conditions that negatively affect sleep.

Figure 10.7: Sleep Needs Change over the Course of the Life Span

Diagram showing recommended sleep durations across different age groups which vary.

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Description

Explore the intricate relationship between diet, stress management, and communication. This quiz delves into effective techniques for building meaningful connections and understanding the impacts of loneliness, especially among college students. Test your knowledge on managing relationships and the physiological factors related to stress and sleep.