NUR 635-Essay: Ideas of allostasis and allostatic load
Essay: Ideas of allostasis and allostatic load
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Stress: A state of mental and physical tension
Homeostasis (balance) is disrupted
Eustress is “positive” stress (can improve performance)
Distress is “negative” stress (disrupts health & functioning)
Stressor: A factor that produces stress
physical or mental
acute, cumulative, or chronic
Stress Response: Body’s reactions to stress
Physiological/behavioral changes to stressor
Complete Lab 11.1: Stress Index Questionnaire
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Physiological Stress Response
Two main systems undergo changes under stress
Nervous System: Controls voluntary/involuntary movement
Autonomic nervous system (involuntary actions):
Sympathetic and parasympathetic branches
sympathetic triggers endocrine system, increasing energy
parasympathetic functions during rest, relaxation
Endocrine System: Glands/tissues that secrete hormones
Under stress, endocrine system releases hormones activating stress response
epinephrine, norepinephrine, and cortisol
Responses = heightened senses and raised heart rate
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Physiological Stress Response (cont.)
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Fight-or-Flight Response
Combined stress responses of autonomic nervous system/endocrine system
Automatic/primitive survival response: Individual faces (fight) or runs from (flight) perceived threats
Responses activate body for action
Increased awareness, quickened impulses, body temperature fluctuations, diminished pain perception
Blood diverted from digestion to muscles
After stressor dealt with, body returns to homeostasis (balance)
Even though not “life and death,” everyday life stressors evokes “fight-or-flight response
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Factors Affecting Stress
Personality Behavior Patterns: Four Common Types
Type A
Motivated, competitive, impatient, prone to anger and hostility
Heightened response to and risk from stress
Type B
Easygoing, non-aggressive, patient Essay: Ideas of allostasis and allostatic load
Lower response to and risk from stress
Type C
Confident, motivated, competitive, not hostile
Lower response to and risk from stress
Type D
Worried, inhibited, prone to anxiety, more isolated
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Heightened response to and risk from stress
Complete Lab 11.4: Assessing Your Personality Behavior Pattern
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Factors Affecting Stress (cont.)
Past Experiences
Perception/reaction to stressors influenced by prior experiences
Learning from past responses leads to changing responses
Gender
No gender-specific physiological responses to stress
Gender may affect stress perceptions
Common/Everyday Causes
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Life is often stressful: schoolwork, relationships, finances, traffic
Complete Lab 11.2: Keeping a Stress Diary
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Stress and Health
Chronic stress = serious health problems in the United States
elevated BP, heart disease, hormonal imbalances, reduced immune system, emotional disorders including depression
Acute stress problems
Headaches, body aches and tension, irritability, decreased concentration
75–90% of all doctor visits for stress-related complaints/ailments
Billions of dollars lost by businesses/government
Absenteeism and health-care costs due to stress-related problems
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Negative Effects of Chronic Stress
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General Adaptation Syndrome
Three-Stage Adaptation to Stress
Alarm Stage: Initial exposure to stress
Fight-or-flight response activates
Body is more injury-prone and susceptible to disease
Resistance Stage: Continued exposure to stress
Stress resistance is higher than normal
Body improves capacity to deal with stress
Exhaustion Stage: Persistent exposure to stress
Physical resources for responding depleted
Body vulnerable to disease
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Allostasis – Allostatic Load
Allostasis
Body’s ability to change/adapt to stress
Body seeks homeostasis, does not adapt well under long-term stress
Allostatic Load
Body’s limit for stress
Constant or repeated activation of stress responses
Stress response is inefficient and health is compromised
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Managing Stress
Identify and manage your personal stressors
Get adequate rest and sleep
Exercise
Use relaxation techniques
Progressive relaxation
Breathing exercises
Meditation
Visualization
Develop spiritual wellness habits
Develop and use a support network
Avoid counterproductive behaviors
Tobacco, alcohol, or other drugs
Disordered eating patterns
Complete Lab 11.3: Managing Time and Establishing Priorities
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Relaxation Techniques Stress Reduction
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Sample Stress Management Program:
© 2014 Pearson Education, Inc. Essay: Ideas of allostasis and allostatic load
ABC News: The Multi tasking Myth
Discussion Questions
Why isn’t multitasking as good an option as one might think? Do you agree that it can become a problem?
How do you multitask in your own life? Does it have an effect on the quality of the work you are doing simultaneously?
Translate the three steps outlined to be more productive to your own daily life. Could you follow them?
Play
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Video
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ABC News: Stress at Work and Home
Discussion Questions
For those in class who work full- or part-time, share an extremely stressful work event and how it was resolved. How did you feel at that time?
In potentially stressful situations at home, how do you prevent issues from escalating to an uncontrollable level?
Name a few ways in which to reduce stress at school. Have you had success in any of these? What support systems need to be in place?
Play
Video
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Summary
Stress is a state of physical and mental tension in response to a situation that is perceived as a threat or challenge
A stressor is any factor that produces stress
Poorly managed stress can lead to significant health problems
The endocrine and autonomic nervous systems are the primary responders to stress, and combine in the fight-or-flight response
Personality behavior patterns, past experiences, and gender can affect the way we respond to stressors
Two steps in stress management include reducing stressors in your life and improving your ability to relax
Common relaxation techniques include progressive relaxation, breathing exercises, rest and sleep, exercise, meditation, and visualization