Health Psychology Unit 3

Q: Stres: Definition and Types:

Stress is a psychological and physical response to certain life events or situations. These
situations are often perceived as challenges or threats, which can trigger a cascade of
physiological and emotional reactions.The term "Stress" was coined by Hans selye ,a
Canadian biologist in 1950's. According to him,"Stress is the non specific response of the
body to any demand". Stres is derived from Middle English 'Stresse' meaning "hardship"
and the
old french word "Estrece" meaning
Situations ,thoughts or feelings that can cause stress are called stressors. However,
stress is not inherently negative, it can motivate individuals to perform better and tackle
challenges effectively. However, chronic or excessive stress can lead to adverse health
outcomes and affect overall well-being.

•Types of Stress:
•Based on Duration:

1. Acute Stress: It is the most common type of stress and is short-term. It is the body's
immediate reaction to a new or challenging situation.
•Examples: Experiencing a near-miss car accident, preparing for a big presentation, or
dealing with an argument.
•Symptoms: Increased heart rate, sweaty palms, dry mouth, and heightened alertness.

2. Chronic Stress: It occurs when a person is exposed to stressors over a prolonged

period. This type of stress can be debilitating and can lead to serious health problems.
•Examples: Persistent financial difficulties, an unhappy marriage, or a demanding job.
•Symptoms: Long-term chronic stress can lead to anxiety, depression, cardiovascular
diseases, and other health issues. Symptoms include constant fatigue, headaches,
trouble sleeping, and a weakened immune system.

3.Episodic Acute Stress: is when a person frequently experiences acute stress. This is
common in people who take on too much or have chaotic, crisis-filled lives.
•Examples: Regularly dealing with tight deadlines, constant caregiving responsibilities, or
frequent personal conflicts.
•Symptoms: Persistent tension headaches, migraines, hypertension, and chest pain. It
can also lead to irritability, anxiousness, and an overall feeling of being overwhelmed.

• Based on nature:

4.Eustress: is considered positive stress and can be motivating and beneficial. It is

associated with feelings of excitement and fulfillment.
•Examples: Starting a new job, getting married, or participating in a challenging sport or
competition.
•Symptoms: Enhanced performance, increased motivation, a sense of purpose, and
improved focus and energy.
5. Distress: is negative stress and occurs when the stress level is too high or
unmanageable, leading to negative consequences.
•Examples: Losing a job, experiencing the death of a loved one, or undergoing a serious
illness.
•Symptoms:Anxiety, depression, irritability, physical ailments such as ulcers, and a
decrease in performance and well-being.

•Ways to manage the stress:

Relaxation techniques, Eat regular and wellbalanced diet, Exercise, Learn topace yourself,
Realize your limits and plan around them, Take time for yourself from all responsibilities
and relax, Identify and deal with the cause, Monitor your negative thoughts and when it
starts say aloud to yourself "STOP", Engage in positive self talk. ,Dont fight the inevitable,
Accept what you cannot change.
Humour,laughter is a great stress reducer.and so on..

Q:Models of stress:
•Model of stress is a theotritcal framework that explains how stressors affect
individuals.These models typically outline stages or processes involved in the stress
response, as well as factors influncing individual diffrences in coping and adaptation to
stress.Various models of stress have been proposed to explain stress reponses and its
effects on health and well being.E.g., General Adaptation Syndrome (GAS),Hypothalamic -
Pituitary-Adrenal Axis Model (HPA) Transactional Model, and Diathesis-Stress Model.

1. GAS MODEL :The only person without stress is a dead person.” - Dr Hans Selye. He
conducted an experiment on rats to study stress respose and physiological changes it
produces. Dr Hans Selye in his study on rats, expose them to a variety of stressors, such
as extreme heat and cold, trauma, infections and observed their physiological resposes.
To his suprise, all stressors, regard less of type, produce essentially the same pattern of
physiological changes. They all led to enlarged Adrenal cortex, shrinking of thymus and
lymph glands, and ulcerations of the stomach and duodenum.
From these observations, Selye in 1956 devloped a framework formulating physiological
body reactions during stressfull events, which came to be known as General Adaptation
Syndrome.

Selye proposed that the body responds to stress in three stages which includes,

1. Alarm Stage: This is the initial reaction of a body to a stressor.

•The body recognizes a threat or danger, triggering the "fight-or-flight" response.
•The hypothalamus activates the sympathetic nervous system and the adrenal glands,
releasing stress hormones such as adrenaline and cortisol and also Noradrenaline.
•Symptoms may include increased heart rate, heightened alertness, energy surge, and
muscle tension.

2. Resistance Stage:If the stressor persists, the body enters the resistance stage.
•The body attempts to return to a state of balance (homeostasis) by mobilizing
resources, coserving energy and adapting to the demands of the stressor.
•The initial shock of the alarm reaction diminishes, and the body employs coping
mechanisms to manage the stress.
•Physiological responses may normalize, but the body remains on high alert.
•Prolonged exposure to the stressor can lead to wear and tear on the body, making it
more susceptible to illnesses.

3. Exhaustion Stage:This stage occurs if the stressor continues for a prolonged period,
and the body's resources are depleted.
•The body's ability to resist the stressor breaks down, leading to burnout or stress-related
illnesses.
•Symptoms may include fatigue, depression, burnout, anxiety, weakened immune
function, increased risk of chronic disea, and forceful activation of Parasymphathetic
Nervous System.

•Criticism:
1. The model is criticised for over simplification of the stress response .
2.Assigned very little role to phsiological factors.
3.Identical stress response for all stressors.
4.Finally, Selye assessed stress as an outcome, that is, the end point of the General
Adaptation Syndrome.

2. HPA axis model:

The Model describes the neuroendocrine pathway involved in stress regualtion.It is a
chain reaction starting in hypothalamus and ending with the release of hormones by the
adrenal gland.

The Hypothalamic-Pituitary-Adrenal (HPA) axis is a major part of the body's stress

response system. It involves a complex set of interactions among the hypothalamus, the
pituitary gland, and the adrenal glands.

• Components of the HPA Axis

1. Hypothalamus: The hypothalamus is a small region in the brain that plays a crucial role
in regulating various bodily functions, including the stress response.When a stressor is
perceived, the hypothalamus releasescorticotropin-releasing hormone (CRH).

2. Pituitary Gland:The pituitary gland, located just below the hypothalamus, responds to
CRH by releasing adrenocorticotropic hormone (ACTH) into the bloodstream.

3. Adrenal Glands: The adrenal glands are located on top of the kidneys. They respond to
ACTH by releasing cortisol, a glucocorticoid hormone. The adrenal glands also release
catecholamines, such as adrenaline and noradrenaline, which are involved in the "fight-or-
flight" response.

•Stages of the HPA Axis Response:

1. Perception of Stress:The stress response begins when the brain perceives a threat or
stressor, which can be physical, emotional, or environmental.This perception triggers the
hypothalamus to release corticotropin-releasing hormone (CRH).

2. Activation of the Pituitary Gland: CRH travels to the pituitary gland, stimulating it to
release adrenocorticotropic hormone (ACTH) into the bloodstream.

3. Adrenal Gland Response: ACTH reaches the adrenal glands, prompting them to
produce and release cortisol. Cortisol helps the body manage and adapt to stress by
mobilizing energy stores, increasing blood sugar levels, and suppressing non-essential
functions like digestion and immune responses.

4. Feedback Regulation: The HPA axis operates on a negative feedback loop to prevent
excessive cortisol production.
•High levels of cortisol signal the hypothalamus and pituitary gland to reduce the release
of CRH and ACTH, respectively.
•This feedback mechanism helps maintain balance and prevent the harmful effects of
prolonged high cortisol levels.
•Effects of Chronic Activation:
When the HPA axis is activated frequently or for prolonged periods due to chronic stress,
several adverse effects can occur:

1. Immune Suppression: Chronic high levels of cortisol can suppress the immune system,
making the body more susceptible to infections and illnesses.

2. Metabolic Changes: Elevated cortisol can lead to increased appetite and weight gain,
particularly abdominal fat. It can also contribute to the development of insulin resistance
and type 2 diabetes.

3. Cardiovascular Effects : Prolonged stress and high cortisol levels can increase blood
pressure and contribute to cardiovascular diseases.

4. Cognitive and Emotional Impacts: Chronic stress can impair cognitive functions such
as memory and learning. It can also lead to emotional disturbances like anxiety,
depression, and mood swings.

5. Digestive Issues: The suppression of digestive functions during stress can lead to
gastrointestinal problems, such as ulcers and irritable bowel syndrome (IBS).

Q: Stress Management Techniques:

Mindfulness-Based Stress Reduction (MBSR) is a structured program developed by Dr.
Jon Kabat-Zinn in the l 1979 at the University of Massachusetts Medical Center. Kabat
zinn described the MBSR program in detail in his bestselling book "FULL CATASTROPHE
LIVING" , which was reissued in a revised edition in 2013.
MBSR aims to reduce stress and improve well-being through mindfulness practices.

•Origins:
• Developed by Dr. Jon Kabat-Zinn, MBSR integrates mindfulness meditation and yoga to
help individuals manage stress, pain, and illness.
• Kabat-Zinn's work is rooted in Buddhist teachings, although MBSR itself is secular and
suitable for people of all backgrounds.

•Concept of Mindfulness:
▪︎MBSR is a therapeutic technique that combines mindfulness techniques, such as
meditation and yoga, with education on stress reduction and management.
▪︎It was initially developed for people with chronic pain. However ,today it is used for a
range of problems including stress,anxiety,and depression.
▪︎Mindfulness involves paying attention to the present moment non-judgmentally.
▪︎It encourages awareness and acceptance of thoughts, emotions, and bodily sensations.

•Goals:
1.Improve participants' ability to cope with stress, pain, and illness.
2.Enhance overall well-being and quality of life.
3.Foster a deeper connection with the present moment.

•Session Overview of MBSR:

MBSR typically spans eight weekly sessions, each lasting around 2.5 to 3 hours, and
includes a full-day retreat.

Orientation Session:
•Purpose: Introduce the program, its structure, and the concept of mindfulness.
•Activities : Explanation of course content, Q&A, and a brief introduction to mindfulness
practice.

Session 1: Introduction to Mindfulness

•Theme: "You are not alone."
•Activities : Body scan meditation, introduction to mindful eating, discussion of stress and
mindfulness.
•Key Concepts: Awareness of the present moment, mindful eating as an entry point to
mindfulness.

Session 2: Perception and Creative Responding

•Theme: "The way we see things."
•Activities: Body scan meditation, mindful movement, discussion on perception and
stress response.
•Key Concepts: The role of perception in stress, how mindfulness can alter perception
and response to stress.

Session 3: Mindfulness of the Breath and the Body in Movement

•Theme: "The power of being present."
•Activities: Sitting meditation focusing on the breath, mindful walking, body scan review.
•Key Concepts: Importance of breath awareness, integrating mindfulness into daily life
through movement.

Session 4: Stress Reactivity and Interpersonal Communication

•Theme: "Mindfulness in action."
•Activities: Sitting meditation, discussion on stress reactivity, mindful communication
exercises.
•Key Concepts: Understanding stress reactions, enhancing communication through
mindfulness.

Session 5: Coping with Stress

•Theme: "Working with stress."
•Activities: Sitting meditation, body scan, discussion on coping strategies, introduction to
mindful yoga.
•Key Concepts: Applying mindfulness to stress, developing a mindful approach to coping
with stressors.

Session 6: Mindfulness in Everyday Life

•Theme: "Applying mindfulness to daily activities."
•Activities: Sitting meditation, mindful walking, discussion on integrating mindfulness into
daily routines.
•Key Concepts: Bringing mindfulness to everyday activities, fostering a continuous
mindfulness practice.

Session 7: Cultivating Compassion and Loving-Kindness

•Theme: "Compassion for self and others."
•Activities: Loving-kindness meditation, discussion on compassion, continued practice of
mindfulness exercises.
•Key Concepts: Cultivating compassion and self-compassion, extending mindfulness to
interpersonal relationships.

Session 8: Maintaining Momentum and Closing

•Theme: "Continuing the journey."
•Activities: Sitting meditation, body scan, group reflection, planning for future practice.
•Key Concepts: Strategies for maintaining mindfulness practice, reflecting on progress
and future goals.
All-Day Retreat (usually between Sessions 6 and 7)
•Theme: Deepening practice.
•Activities: Extended periods of sitting and walking meditation, body scan, mindful yoga,
silent reflection.
•Key Concepts: Intensive practice to deepen mindfulness skills, fostering a sense of
community and support among participants.

•Key Components and Techniques in MBSR:

1. Body Scan Meditation:

Participants focus attention on different parts of the body, observing
sensations.Encourages awareness of physical sensations and promotes relaxation.

2. Sitting Meditation:Focus on the breath, body sensations, thoughts, and

emotions.Develops concentration and mindfulness of the present moment.

3.Mindful Movement:
Incorporates gentle yoga and mindful stretching.Enhances body awareness and
integrates mindfulness into physical activity.

4. Mindful Walking:
Walking slowly and paying attention to the sensations of movement. Brings mindfulness
into everyday activities.

5. Loving-Kindness Meditation:
Focuses on cultivating feelings of compassion and kindness toward oneself and others.
Promotes emotional well-being and positive interpersonal relationships.

•Benefits of MBSR:

1.Reduced Stress: Participants often report lower stress levels and improved ability to
handle stress.
2.Enhanced Emotional Regulation: Mindfulness practices help in managing emotions and
reducing reactivity.
3.Improved Physical Health: Benefits include reduced symptoms of chronic pain, better
sleep, and enhanced immune function.
4.Greater Psychological Well-being: Participants may experience reduced anxiety and
depression, increased self-awareness, and improved overall mental health.

Q:Strategies for Coping with Stress:

Coping refers to the efforts and strategies
individuals use to manage, reduce, or tolerate the stress they encounter in their lives. It
involves the psychological and behavioural responses people employ to deal with
challenging situations, emotions, or stressors.

• Problem-Focused Coping: Problem-focused coping is a strategy aimed at addressing

the root cause of stress. It involves taking active steps to eliminate or reduce the stressor
or to modify one's response to it. This type of coping is solution-oriented and involves
behaviors and actions such as:

1. Problem-Solving: Identifying the problem, generating potential solutions, and

implementing them.
2. Time Management: Organizing and prioritizing tasks to reduce stress from feeling
overwhelmed.
3. Seeking Information: Gathering knowledge or skills needed to handle the situation
more effectively.
4. Seeking Help: Reaching out to others for support, advice, or assistance in dealing with
the problem.

•How It Works:

1. Identifying the Problem: The first step is to clearly define what is causing the stress.
This might involve breaking down a large, complex issue into smaller, more manageable
parts.
2. Generating Solutions:Once the problem is identified, brainstorming possible ways to
address it is crucial. This can involve thinking of multiple strategies and weighing their
pros and cons.
3. Decision Making: After generating potential solutions, choosing the most feasible and
effective option is essential.
4. Implementation: Putting the chosen solution into action involves planning the steps
needed and executing them systematically.
5. Evaluation: After implementing the solution, it’s important to evaluate its effectiveness
and make adjustments if necessary.

•Benefits:

1. Empowerment: By focusing on solving the problem, individuals often feel more in

control and empowered, reducing feelings of helplessness.
2. Long-term Relief: Addressing the root cause of stress can lead to more permanent
solutions, providing long-term relief.
3. Skill Development: This approach often involves learning new skills or improving
existing ones, which can be beneficial in future stress management.
4. Improved Outcomes: Actively addressing and solving problems can lead to better
outcomes in personal and professional life, enhancing overall well-being.

•Limitations:

1.Not Always Applicable: Problem-focused coping may not be effective for stressors that
are beyond an individual's control, such as the loss of a loved one or chronic illness.
2. Time-Consuming: Finding and implementing solutions can be time-consuming and
may not provide immediate relief from stress.
3. Increased Stress: In some cases, the process of problem-solving itself can be stressful,
especially if the solutions are complex or difficult to implement.
4. Resource Intensive: This strategy might require significant resources, such as time,
money, or social support, which may not always be available.
5. Over-Focus on Problems: Excessive focus on solving problems can sometimes lead to
neglecting emotional and psychological needs, which are also important aspects of
coping.

•Emotion-Focused Coping: Emotion-focused coping is a strategy aimed at managing the

emotional distress associated with a stressful situation, rather than addressing the
situation itself. This type of coping involves regulating one's emotions to reduce stress
and improve emotional well-being. Key techniques in emotion-focused coping include:

1. Reappraisal: Changing the way one thinks about a stressful situation to alter its
emotional impact.
2. Distraction: Engaging in activities that divert attention away from the stressor.
3. Emotional Expression: Expressing feelings through talking, writing, or creative outlets.
4. Social Support: Seeking comfort and understanding from friends, family, or support
groups.
5. Relaxation Techniques: Practicing methods such as deep breathing, meditation, or
progressive muscle relaxation to reduce stress.
6. Denial or Avoidance: Temporarily ignoring the stressor to prevent feeling overwhelmed.

•How It Works:

1. Identifying Emotions: The first step is recognizing and acknowledging the emotions
being experienced. This self-awareness is crucial for choosing appropriate coping
strategies.
2. Choosing Techniques: Depending on the nature of the stressor and personal
preferences, individuals select specific emotion-focused coping strategies to manage
their emotional responses.
3. Implementing Techniques: Applying the chosen techniques to regulate emotions. This
might involve practicing mindfulness, engaging in hobbies, seeking social support, or
reinterpreting the situation in a more positive light.
4. Evaluating Effectiveness: Assessing whether the chosen strategies are effectively
reducing emotional distress and making adjustments as necessary.

•Benefits:

1. Immediate Relief: Emotion-focused coping can provide quick relief from intense
emotional distress, helping individuals to feel better in the short term.
2. Improved Emotional Health: By managing emotions effectively, individuals can
maintain better emotional health and reduce the risk of chronic stress-related issues.
3. Enhanced Resilience: Regular use of emotion-focused strategies can build emotional
resilience, making it easier to handle future stressors.
4. Flexibility: This approach can be applied to a wide range of stressors, especially those
that are beyond an individual's control, such as the loss of a loved one or a natural
disaster.
5. Support and Connection: Seeking social support can strengthen relationships and
provide a sense of connection and belonging.

•Limitations:

1. Temporary Relief: Emotion-focused coping often provides only temporary relief, as it

does not address the underlying cause of the stress.
2. Avoidance: Over-reliance on denial or avoidance can prevent individuals from
confronting and solving problems, potentially leading to increased stress in the long run.
3. Negative Emotions: Some techniques, such as rumination or excessive venting, can
reinforce negative emotions and exacerbate stress.
4. Dependency: Relying too heavily on social support can create dependency on others
for emotional regulation, which may not always be available.
5. Limited Problem Resolution: While emotion-focused coping can help manage
emotional distress, it does not contribute to solving the problem itself, which may be
necessary for long-term stress relief.

•Choosing the Right Strategy:

The effectiveness of emotion-focused and problem-focused coping strategies depends
on the nature of the stressor and the individual’s circumstances:

Emotion-focused coping is more effective when dealing with stressors that are beyond
one’s control, such as chronic illness, bereavement, or situations where change is not
possible.
Problem-focused coping is more effective for stressors that can be modified or
controlled, such as work-related issues, academic challenges, or conflicts that can be
resolved.

In practice, individuals often use a combination of both strategies, depending on the

situation.
Balancing emotion-focused and problem-focused coping can provide comprehensive
stress management and improve overall well-being.

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