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Health, Stress & Coping

Def:

Stress- physiological and psychological responses to

excessive stimulation

Coping (mengatasi)- behaviors and thoughts that enable a person to

handle stress or anticipated stress

Health- the general condition of a person in all

aspects. It is also a level of functional and/ormetabolic efficiency of an organism, often

implicitly human.

Stress

1. Sources of Stress (ad 3 )i. Major versus minor stressors

- life change events *positive and negative

stressors in a person lifeHolmes & Rahe scale *ranking of life

changing events used to predict futurehealth

ii. Emergency situationsa. Emergencies make extreme psychological

demands on the individual:

b. effects:1.) psychological numbing - reduction in the

capacity to experience emotions

2.)also: nightmares, fear of death, reducedsocial relations.

iii. Stress in the Work PlaceA). stress management - complex of treatmentmethods developed to deal with job stress

i. includes meditation, relaxation,

group therapy

ii. try to prevent or anticipate stressors

B). stress inoculation (tindakan diri menanamunsur2 positif dlm diri) - program that preparesindividuals for stressors and deal with them rational

i. cognitive preparation - understand

inevitability of stress

ii. acquisition and rehearsal (ambilalih/latihan) - discuss how certain incidents should b

handled.

Types of Coping Strategies :

1) Social supporta. emotional concern - expression of empathcaring and concern

b. instrumental aid (bantuan)- giving moneyother forms of material assistance

c. information - giving advice or directions

d. appraisal - giving feedback to others that ihelpful in their self-evaluation

2) Relaxation training- set of techniques to relax muscles voluntariin order to reduce stress

3) Meditation- alter state of consciousness used to achievebodily awareness and relaxation

Primary appraisals

- refers to our initial, sub jective evaluation osituation, in which we balance the demands

a potentially stressful situation against oability to meet these demands.

different primary appraisals (ada 3)

i. irrelevant- mostly non stressfulii. positive- mostly non stressful because it makes you fe

good

iii. stressful- overtaxes your emotional and psychologi

recourses

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- Harm/loss (rugi)y means that you have already sustained some

damage or injury

y elicits negative emotions, such as fear,depression, fright (takut), and anxiety

y feel stressedy more stressful, the more overwhelming (luar

biasa)the situation will seem

- Threaty means that the harm/loss has not yet

taken place but you know it will happen

in the near future

y elicits negative emotions, such as fear,anxiety, and anger

y event or situation seems especially stressful- Challenge

y means that you have the potential for gainorpersonal growthy need to mobilize your physical energy and

psychological resources to meet thechallenging situation

y elicits positive emotions, such aseagerness or excitement

y usually less stressful than harm/loss or athreat appraisal.

Appraisal and stress level ( ad 2 )

- Galvanic skin responsey measure of how much a persons hand

sweats due to physiological arousal and notto normal temperature changes.

- Same situation, different appraisalsy people do not agree on which situations are

stressful

y level of stress depends not only on thekind of situationbut also on the kind of

primary appraisal one makes.

PHYSIOLOGICAL RESPONSES

- Fight-flight responsey directs great resources of energy to the

muscles and the brain

y can be triggered by either physical stimthat threaten our survival or psychologisituations that are novel, threatening,

challenging

y involves numerous physiological responthat arouse and prepare the body for actio

y fight or flight

- Sequence for activation of the fight-fligresponse

1. Appraisaly physically or psychologically threaten

stimuli can trigger the fight-flight responand negative emotional feelings

y fear, rage2. hypothalamusy simultaneously activates two stress-rela

responses

a. it triggers the pituitary gland(kelenjar bwotk) to release a stress fighting hormocalled ACTH (adrenocorticotropic hormone

b. activates the sympathetic division of autonomic nervous system

3. sympathetic divisionyactivated by hypothalamusytriggers a number

physiological responses

yParasympathetic division1. activated by

hypothalamus

2. returns the body tomore relaxed, ca

state4. fight-flight response

i. increases heart rate, bloodpressure, respiration,

secretion of excitatoryhormones, and many othe

responsesii. prepares body to deal wi

impending threat

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- Psychosomatic symptomsy real, sometimes painful, physical

symptoms

y headaches, muscle pains, stomachproblems, and increased susceptibility to

colds and flu

y cause, by worry, stress, and anxietyy

psychosomatic is derived from:y psyche meaning mindy soma meaning body

- Development of symptoms1.Genetic predisposition( kendurangan

genetik)

y most of us inherit a tendency that targets aparticular organ or bodily system for

weakening orbreaking down

y heart, blood vessels, stomach lining(lapisanprut), or immune system

y different individuals who are in similarstressful situations experience different

kinds of psychosomatic symptoms

2.Lifestyles

y smoking, being overweight, not exercising,or taking little time for relaxing

3.Threat appraisals

- some of us are more likely to appraise situations

threatening.- elicit negative emotions

- trigger fight-flight response- psychosomatic symptoms

- poor lifestyles and too many threat appraisals- can damage or break down body organs that m

have already been weakened.

General adaptation syndrome (GAS)

y refers to the bodys reaction to stresssituations during which it goes throughseries of three stages

1. Alarm stagey initial reaction to stress and is markedactivation of the fight-flight responsey causes physiological arousal

2. Resistance stagey the bodys reaction to continued stress dur

which most of the physiological responreturn to normal levels but the body uses

great stores of energy.

3. Exhaustion stagey the bodys reaction to long-term, continuo

stress, marked by actual breakdown in inter

organs or weakening of the infection-fight

immune system.

Mind-body connection

y refers to how your thoughts, beliefs, aemotions can produce physiological changthat may be eitherbeneficial or detrimental

your health and well-beingMind-body therapy

y based on the finding that thoughts aemotions can change physiological a

immune responses

y uses mental strategies, such as relaxatimeditation, and biofeedback.

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Immune system

y bodys defense and surveillance(kawalan)network of cells and chemicals that fight off

bacteria, viruses, and other foreign or toxicsubstances

y psychoneuroimmunologyy

study of the relationship among three factorsi. central nervous systemii. endocrine systemiii.psychosocial factors

STRESSFUL EXPERIENCES

Kinds of stress( ada 3 )i. Hassles

small, irritating, frustratingevents that we face daily andthat we usually appraise or

interpret as stressfulexperiences

ii. Uplifts small pleasurable, happy, and

satisfying experiences that wehave in our daily lives

iii.Major life events potentially disturbing, troubling,

or disruptive(ganggu)

situations, both positive andnegative, that we appraise ashaving a significant impact on

our lives.

Situational stress ( ada 3)i. Frustration

the awful feeling that resultswhen your attempts to reach

some goal are blocked

ii. Burnout

refers tob

eing physicallyoverwhelmed and exhausted,

finding the job unrewarding andbecoming cynical or detached,

and developing a strong senseof ineffectiveness and lack of

accomplishment in thisparticular job.

iii. Violencey posttraumatic stress disordery a disabling condition that resu

from personally experiencing

event that involves actual threatened death or serio

injury, or from witnessing suand event, or hearing of such

event happening to a fammember or close friend

y number of psychologisymptoms

y recurring and disturbmemories

y terrible nightmaresy intense fear and anxiety

Conflict

y the feeling you experience when you mchoose between two or more incompati

possibilities or options.

Approach-approach conflict

y involves choosing between two situations tboth have pleasurable consequences

Avoidance-avoidance conflict

y involves choosing between two situations tboth have disagreeable consequences.

Approach-avoidance conflict

y involves a single situation that has bpleasurable and disagreeable aspects

Five styles of dealing with conflict

1. Avoidance by avoiding or ignori

conflict, it will disappor magically go away

2. Accommodation hate conflicts and te

to please people aworry about approval

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3. Domination go to any lengths to win,

even if it means beingaggressive and

manipulative

4. Compromise- recognize that others

have different needs andtry to solve conflicts

through compromise

5. Integration- try to resolve conflicts

by finding solutions toplease both partners

Anxiety

y Unpleasant state characterized by feelings ofuneasiness and apprehension as well asincreased physiological arousal, such as

increased heart rate and blood pressure.

PERSONALITY & SOCIAL FACTORS

Hardiness

y combination of three personality traits:- control

- commitment- challenge