Chapter 10 Stress and Health PDF

Chapter 10: Stress and Health Unit textbook 10.1 What is Health Psychology health psychology → interdisciplinary field that investigates links btwn behaviour, cognition, and physical health what kin...

Chapter 10: Stress and Health Unit textbook 10.1 What is Health Psychology health psychology → interdisciplinary field that investigates links btwn behaviour, cognition, and physical health what kind of behaviours put us at higher or lower risk of getting sick? 10.2 Biopsychosocial Model health → a state of complete pysical, mental, and social well-being, and not merely the absence of disease or infirmity biopsychsocial model → a way of understanding what makes ppl healthy by recognizing that biology, psychology, and social context all combine to shape health outcomes ex. someone has panic attack during exam physical experience → racing heart, sweating, numbness psychological → thinking how questiosn on exam not making any sense social context → other students in class seem to be managing quite well on same exam might only amplify feelings of shame and embarrassement Chapter 10: Stress and Health 1  benefits of biopsychosocial model: 1. any of the contributing factors (bio, psyc, social) can be targeted to create a healthier outcome 2. enables researchers to tackle questions of disease prevention and health promotion from many diff levels of analysis a. ex. after so many proof that smoking is bad, ppl still do, why? b. physical → nicotine is addictive substance that incr dopamine levels c. psych → rationales ppl use to justify their bejaviour d. social → social norms toward smoking 10.3 What is Stress stress → physiological response to some type of environmental event that is subjectively appraised as taxing or exceeding one’s ability to adapt challenge for resarchers wishing to study stress is to isolate the elements that make a situation stressful Chapter 10: Stress and Health 2  is it fear of physical harm? social rejection? we are most likely to experience stress when there is uncertainty, when we feel we lack control, and when there is concern that others will evaluate or treat us negatively common way to induce stress in labratory study → hv participants give an impromptu speech in fron tof audience most stressful careers → those that risk life and those that subject ppl to public scruitny or require them to work tight deadlines one person’s stress and anxiety might be another person’s invigorating challenge 10.4 What Stresses Us Out? catastrophic events most extreme type of stressor threaten lives and are accompanied by devastiting losses catastrophe can be collectively experienced natural disasters or personal like being raped can experience PTSD physical symptoms → negative health outcomes for first responders years down the road major life events stressful bc they disrupt the social safety nets that support our everyday experiences when connections in that net are gone → ppl take hit to their health ex. negative → divorce cause enormous stress, psychologically and physically (more likel to die earlier) ex. psoitive → hving kids causes stress bc of many sleepless nights and unrelengint sense of responsibility Chapter 10: Stress and Health 3  transitional events represent growth and change but also create stress as ppl need to establish new routines daily hassles largest source of stress for ppl can be daily hassles ex. traffic, stream of emails these little minor daily stressors take a colelctive toll over course of day, ppl’s blood pressure rises when they experience daily hassles ex. study → health symptoms more closely predicted by daily hassles than major negative life events 10.5 Stress Appraisals stressors → events that are most likely to be sressful not everyone has same response to same situation perceived stress → ppl’s subkective evaluations of stress in response to events depending on how they appraise a stressful event stress apraisal theory → our appraisals of an event and our own role in it provide a lens through which we view the event and shape our emotional experience of it appraisal → an act of assessing something primary appraisal → our perception of the demands of a given situation how high are the stakes for you ex. if you feel like your courseload is high → perceive demands of exams to be high your roomate alr has jobs lined up → less demanding primary appraisals of exams secondary appraisal → assessment of your ability to deal w demands of situation Chapter 10: Stress and Health 4  ex. studying hard all term → feel up to the challenge of your demanding finals schedule instead of being stressed perceived stress rather than objective stressor itself might be more important to determining effects on health and well-being cognition → way we think about thigns can amplify, mitigate, or trigger stress responses ex. merely thinking abt smthg stressful in your mind can trigger same physiological stress responses experienced when you are in the stressful event ex. not all victims of child abuse are scarred for life → 20-50% of victims show no incr in mental symptoms following abuse bc of level of resilience in face of suffering; ppl good at appraising negative events in way that highlight their ability to cope effectively 10.6 the Body’s Response to Stressors: General Adaptation Syndrome prolonged exposure to stress → more susceptible to disease general adaptation syndrome → when exposed to some physical threat, the body sends out an all hands on deck response that unfolds in three stages: 1. alarm reaction → mechanisms in brain alerted to stress; energy stores begin to be mobilized as you prepare for fight or flight 2. resistence → body’s defense system gears up; engaging cardiovascular support to provide continued oxygen to fuel muscles, immunological functioning to fend off infection; digestion and reproduction are stalled to conserve limited energy; a. body’s resistence can only fend off attack for so long before becoming exhausted 3. exhaustion → inability to physically adapt to ongoing stresor a. adrenal failure b. body;s response to stress can do more damange than stressor itself Chapter 10: Stress and Health 5  c. most will rarely if ever experience this stage of exhaustian 10.7 Two Systems of Physiological Response: SAM and HPA Axes sympathetic-adreno-medullary axis → physiological system for body’s immediate response to stressful event, enabling fight or flight releases epinephrine and norepinephrine from adrenal medulla heart beats faster, blood pressure incr exact physical response depend on how you appraise situation challenge reactivity → cardiovascular pattern of heart pumping more blood; blood vessels dialate, opening up for more circulation threat reactivity → cardiovascular pattern of heart pumping more blood; blood vessels constrict, prevente circulation hypotha=mpic-pituitary-adrenal axis → physiological system for body’s prolonged response to stressful event, enabling conservation of energy adrenal cortex, flooded w ACTH, releases cortisol into bloodstream cortisol incr blood sugar to provide more energy and supresses imune system store up energy we might need if stressor kicks around SAM and HPA called into action by hypothalamus → sends out hormonal alarm call in the form of corticotrophin-releasing hormone (CRH) → spurs the pituary to secrete adrenocorticotrophic hormone (ACTH) these horomnes alert body to challenges ahead 10.8 How Chronic Stress Takes Its Toll stress is bad for our health when its prolonged physiological response to stressors response to short term stressor can save your life Chapter 10: Stress and Health 6  ex. if you step off curb to find bus coming toward you → involuntary SAM resposne save you repeated short-lived responses to mild stressors can build up body’s physiological toughness and strengthen immune system college students who expereinced stressful events in life before found it less painful to immerse arm in cold water (more challenge than threat cardiovascualr response) today → sressors more subkective and socially created ex. is my roomate mad at my? will i do good on my test? socioemotional stressors not immediate physical threats intrusive thoughts about past or potential stressful experience can trigger and prolong body’s physiological stress response Chapter 10: Stress and Health 7  we evolve to plan for future, which is why we dwell on stressors than obstacle our goals but our bodies not ecquip to handle chronic stressors chronic stress wo rest → create wear and tear on body tissues and rogans allostatic load → sustained activiation of physiological systems in response to chronic stressors 10.9 Chronic Stress Is Bad for Heart reseearch suggests experience of stress itself might take years off life experience of stress most predictive of death due to cardiovascular disease metanalysis → experience of chronic stress at work leads to 50% incr in likelihood of developing cardiovasular disease prolonged activation of SAM axis and incr blood pressure → buildup of plaque on arteries → coronary heart disease incr risk also more likely to hv heart attack when parasympathetic nervous system cannot be activated to restore homeostasis → body becomes inflexible in coping w new challenges betablocker drugs → reduce activation of sympathetic nervous system and blood pressure 10.10 Chronic Stress Weakens Immune System immune cells relesase molecule called cytokines → causes feaver and inflamation acute stressors → immune system gets ready for possible infection prolong experience of stress → comprimise immune system, making harder for body to naturally reduce inflamation wounds also take longer to heal Chapter 10: Stress and Health 8  10.11 Stress and Risky Behaviours ppl sometimes try to cope w stress by ingetsting substances not stressor that motivates this behaviour; desire to push negative feelings abt stressor out of mind alcohhol as unemployment incr in region → binge drinking and alcohol abuse incr too alcohol dampens central nervous system like antianxiety medication nictoine replace negative emotions w high painkillers calm the neural mechanisms that underlie phsyical pain also activated when ppl feel psychological pain binge eating foods activate reward system in brain humans hv evolutionary adaptation to store calories when time get tough under influence of alcohol and drugs → more risky behaviour alcohol myopia → focus of attention narrows and you are more impulsive ex. engage in unprotected sex even wo alcohol or drugs → stress causes more risk taking stress impairs executiive processes of prefrontal cortex, rewards seem more attractive 10.12 Personality Can Incr Stress Response Type A personality → more likley to hv heart attack highly competitive Chapter 10: Stress and Health 9  focused hot tempered Type B personality → less likely to hv heart attack creative more reflective less competitve hostility is strongest predictor of heart disease ppl who react w hostility when their goals arefrustrated incr risk of cardiovascular problems down road dramatic incr of cardiovascular activity in stressful times 10.13 Personality Can Foster Resilience resilieince → ability to effectively cope w stressful events and return to baseline levels quickly positive thinking → clear health benefits to having a positive affective style or optimistic personality meta analysis → ppl w positive personlity traits (higher self esteem, sense of personal contorl, happy disposition) less activation of HPA axis when under stress 10.14 Gene x Environment Interactions diathesis-stress model → genes we are born w can give us an inherent susceptibility or diathesis for a given health outcome stressful evens trigger for vulnerability to turn its head ppl w more genetic predisposition for health condition suffer more symptoms inr esponse to minor stressors differential sensitivities hypothesis → some ppl hv genetic predisposition to being more strongly affected by their environment Chapter 10: Stress and Health 10  children w this genetic sensitivity → more likely to be afffected by childhood trauma ppl hv diff variants of gene that governs production of serotonin → neurotransmitter that regulates mood those w two short alleles on this gene → greatest incr in cortisol, blood pressure, and heart rate; take longer to recover; most depressive symtoms if raised in stressful family environment and least if home life is nurturing those w two short alleles are more influenced by surroundings epigenetics → events in ppl’s lives change how their genes are expressed childhood trauma → small but significant evidence of accelerated genetic aginng generational in rats; unclear if generational in humans 10.15 Health Disparities socioeconomic status related to health low SES → higher links to smoking and substance abuse; poor diet and exercise disparities partly due to differences in time resource and opportunities exposed to much more instabiltiy, family conflict, risky enironments prolonged exposure to stress in childhood → epigenetic changes that govern body response to stress → more susceptible to chronic inflammation and health problems perceived social status related to heath ppl who believe they hv lower status than others report negative emotions → prolong body response to stress find it harder to all asleep at nice, higher heart rate, more fat in midsection social stigmatization related to health Chapter 10: Stress and Health 11  life expectancy of black americans four years shorter than white americans generational trauma for indigenous in canada persistenet elevated cardiovascular response from anger of being discriminated → poor health subtle bias → white doctors spend less time w patients of color solutions require systemic changes in policy 10.16 Illness as Source of Stress illness can cause stress too terminal illness → existential terror after diagnoses → greater risk of being depressedn, immune systems comprimised ppl w family of friends w dementia or cancer suffer poorer health themselves and risk depression 10.17 Perceived Control good mental health requires feeling that we hg control over outcomes as ppl age → less feeling of control who maintian sense of hving contorl stay healthier for longer feeling sense of control over stresors → threat to challenge response makes us feel more physiologically adaptive → less cardiovascular reactivity cancer diagnoses w problem focused approach is beneficial when we cannot control affect stressor → emotion-focused coping strageies is helpful changing mindset about stress is importnat in determing resposne debilitating → mroe stressed Chapter 10: Stress and Health 12  opprotuntiy to challenge and grow → less stressed 10.18 Does Humor Help Us Cope research is mixed ppl w good sense of humor more likley to be more optimistic, higher self- esteem, less depression linking humor to physical health is less clear sense of humor at one point of time does not predict healthyears later ppl w good sense of humor do not report engaging in healther behaviours positive emotions undo negative emotions and buffer us from negative effects on health listening to comedy routine in negative mood → boosts positive emotion and elevates heart rate → improve immunity broaden-and-build function → positive emotions allow for exploration and creativity bc we feel safe humor helps us make social connections engage in laughter w others in stressful times → humor cuts tension and helps build better relationships humor is buffer from stress → coping strategy 10.19 Gaining Insight and Finding Meaning Viktor Frankl → pplcan survive times of great crisis if they can gain sense of meaning bad thing happens unexpectedly → sense of meaning attacked ex. ppl who paralzed asked why me? how they answer the question less important than fact that they were serarching to find meaning in loss of mobility don’t find meaning → prolonged distress and unhpapiness Chapter 10: Stress and Health 13  many turn to religion → helps ppl maintain sense of wellbeing outcomes worse for those who find themselves questioning whether god abandoned them or punishing them how ppl find meaning → make sense of abd situation and find some benefit in it spending 20 to 30 min over series of days writing abt traumatic event in life can hv benefits → later report lower levels of depression and fewer physical symptoms effective bc writing triger better immunological functioning; researchers still don’t really know why writing ahs all these benefits writing way to gain insight → understand what happened to themselves spend less time brooding; reflect more objectively 10.20 Social SUpport: Getting By With Little Help From Our Friends social support → others to turn for advice or a shoulder to cry on larger more supportive social network → lower blood pressure and stres hormones and stronger immune systems less likely to become depressed or develop other pathologies why: ppl help us maintian healthier habits (spouses help partner eat well, exercise) merely being around others can buffer us from stressful experiences, shock absorber allow us to feel less alone in our stress, realize others hv similar challenges ex. ppl had lower blood pressure simply sitting in room w close family member ex. women in relationships less neural activiation w pain response when holding hand of spouse Chapter 10: Stress and Health 14  hving social network is not enough → need good ppl in those networks bc otherwise it can be harmful interdependant cultures like east asia → less likely to seek our emotional support for problems more sensitive to emotional effects their stress ahs on others merely knowing you hv ppl uyou can turn to is more beneficial than acc receiving support ex. study → write letter to someone close asking for support and write about the social support group Americans → less stressed writing letter to person East Asians → less stressed reflecting on an important support gorup 10.21 Getting Into the Flow of Things one of best method for stress relief → replace negative moods w positive moods ex. listen to music, unwind by doing favourite hobby, watch tv, be with friends and family active pursuits > passive activities like watching movie ex. playing music or sports flow → hving one’s attention so focused on an activity or task that sense of self-awareness disappears make ppl happy perform best more dopamine receptors in brain haooens most when working not relaxing challenging but intrinsically motivating → work becomes play 10.22 Benefits of Mindfulness Chapter 10: Stress and Health 15  meditation mindfulness-based stress reduction involves two components: 1. training attention on present 2. being nonjudgemental of any thoughts and feelings you might be having metanalysis → meditation has reliable effects in reducing symptoms of mood disorders like anxiety and depression; benefits forhealth symptoms and chronic pain also studies showing meditation fights off illness; lower cortisol levels why: 1. improves execuitive functions a. strengthens ability to exert self-control 2. incr awareness of our bodies 3. aids emotional regulation 4. changing of view of self as smthg not stablebut changing a. more compassionate towards themselves 10.23 Improving Diet, Exercise, and Sleep adults should get at least 150 min of moderate exercise combined w couple days of strength training adults should get 7 to 8 to 8 hours of sleep a night on average stress impairs self-control harder to resist impulse to skip workout and order pizza ppl stressed feel more dive to eat fat sweet food bc HPA axis that responds to stress regulates appetitei too stress also makes it difficult to sleep → but lack of sleep is source of stress → incr SAM and HPA axes Chapter 10: Stress and Health 16  10.24 Changing Behaviours five steps to navigate to experience lasting change: 1. precontempation → time before you aware problem exists 2. contempation → first become aware of problem you would like to change 3. preparation → make action plan 4. action → enact plan 5. maintennce → sustain new behaviour a. step ppl trip up ex. if you’re trying to quit smoking, set aside all money you would’ve spent on cigarettes to buy smthg nice → trigger reward that reinforces healthy you recognize importance understanding how context cues actions ex. moving to new place one of best place to shed bad habits bc new context implenentaiton intentions → “if-then” thoughts designed to cognitively connect a desired action to some triggering event or stimulus sleep hygine → a regimented routine at bedtime that allows one’s body to learn cues for sleep going to sleep at same time each night and waking up same time each morning using bed only for sleep or sex if ou want to be healthier → hang around w healthy crowd Chapter 10: Stress and Health 17