Chapter 11: Stress, Health, and Human Flourishing
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| Stress occurs when: | an external, or occasionally internal, force of some kind acts upon a specific object or being
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| What are some components of stress? | elastic tension, stretching, and expansion
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| Bigger than Life Phenomenon | exaggeration of events; Rain Event -- Severe Weather Center -- Pandemic... WORD CHOICE SETS THE TONE
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| Relentless Bombardment | constant questions; "Take our survey" -- "Like us on Facebook" -- "do you text? Have GroupMe...Hangouts...Indeed?"
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| Fear Everything | constant fear made from society + media; Control Nothing -- Climate Change -- Pharmaceuticals Onslaught -- Pandemic -- Financial Trepidation...
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| Stress | process of appraising and responding to a threatening or challenging event (includes stressor and stress reaction)
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| Positive effects of stress | Short-lived or perceived as challenge / immune system mobilization; motivation; resilience
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| Negative effects of stress | Extreme or prolonged stress / Risky decision making and unhealthy behaviors
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| Three types of Stressors | Catastrophes, Significant life changes, daily hassles
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| Catastrophes | large-scale disasters (COVID, wildfires) / acculturative stress (changing in society)
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| Significant life changes | life transitions (when parents have kids and kids move out for college) / cluster of crises (many different problems)
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| Daily hassles | compounded by prejudice and life circumstances / psychological and physical consequences
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| Which of the following is NOT one of the three main types of stressors? | Bad season climate
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| Walter Cannon (Stress response system) | Stress response is part of a unified mind-body system / fight-or-flight adaptive response
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| Hans Selye (Stress response system) | general adaptation syndrome (GAS) / human body copes well with temporary stress but may be damaged by prolonged stress
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| The fight-or-flight response initiated by the sympathetic service system is responsible for all of the following physiological responses EXCEPT _______. | pupil contraction
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| General Adaptation Syndrome (GAS) | Phase 1: Alarm reaction / Phase 2: Resistance / Phase 3: Exhaustion
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| Phase 1: Alarm reaction | mobilize resources
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| Phase 2: Resistance | cope with stressor
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| Phase 3: Exhaustion | reserves depleted
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| Gender differences in coping strategies | earlier death (grief), tend-and-befriend response (women seem to be better at this than men), withdrawal (go away from circumstance)
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| Health psychology | subfield of psychology that provides psychology's contribution to behavioral medicine
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| Psychoneuroimmunology | study of how psychological, neural, and endocrine processes together affect the immune system and resulting health (learn how to balance)
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| Which branch of health psychology focuses on mind-body interactions? | psychoneuroimmunology
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| What does stress have ability of doing? | reduce the ability to fight disease (alters immune functioning that reduces the ability to resist infection)
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| B lymphocytes | fight bacterial infections
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| T lymphocytes | attack cancer cells, viruses, and foreign substances (like bad food)
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| Microphage cells (big eaters) | attack harmful invaders and worn-out cells
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| Natural killer cells (NK cells) | attack diseased cells
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| Possible responses to bodily intruders | B lymphocytes, T lymphocytes, Microphage cells (big eaters), Natural killer cells (NK cells)
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| Cancer (Stress) | stress DOES NOT create cancer cells
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| Heart Disease (Stress) | coronary heart disease, type A personality, type B personality (stress increases)
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| Inflammation (Stress) | blood vessel inflammation (stress increases)
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| Individualist cultures (anger management) | venting rage
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| Catharsis (emotional release) (anger management) | tends to fail to cleanse rage, can magnify anger (behavior feedback research), backfire potential
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| Anger management strategies | wait, find healthy distractions or support, and distance yourself
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| Coping | alleviating stress using emotional, cognitive, or behavioral methods
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| Problem -focused coping | attempting to alleviate stress directly -- by changing the stressor or the way we interact with that stressor
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| Emotion-focused coping | attempting to alleviate stress by avoiding or ignoring a stressor and by attending to emotional needs related to our stress reaction
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| Perceived loss of control | losing personal control provokes stress hormone output / rising stress hormone levels related to blood pressure increase and immune response decreases
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| Learned helplessness | argue to stay helpless / uncontrollable bad events -> perceived lack of control -> generalized helpless behavior
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| External locus of control | chance or outside forces control fate / posttraumatic stress symptoms
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| Internal locus of control | people control their own fate / free will, willpower, and self-control
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| Will | combination of attention [focusing consciousness] and effort [ overcoming inhibitions, distractions and laziness]
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| Operations that can be performed on the will | train the will (practice / causing you to focus) / strengthen the will (becomes stronger) / surrender the will (give away (no longer need to do it))
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| William James defined will as a combination of attention and ______. | effort
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| Self-control | ability to control impulses and delay short-term gratification for longer-term rewards / predicts good health, higher income, and better school performance
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| Strengthening self-control | practice in overcoming unwanted urges
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| Depleting self-control | Depletion effect
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| What state of mind is created when we experience a series of bad events and develop feelings of passive resignation? | Learned helplessness
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| Optimists | expect to have more control, to cope better with stressful events, and to enjoy better health / tends to run in families (genetic)
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| Optimistic students | tend to get better grades / respond to setbacks with more productive strategies
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| Social support | feeling liked and encouraged by intimate friends and family / promotes happiness and health
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| Social isolation | leads to higher loneliness and risk of death equivalent to smoking
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| Research-based findings about the health benefits of social support | calms and reduces blood pressure and stress hormones / fosters stronger immune functioning / provides an opportunity to confide painful feelings
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| Aerobic exercise (reducing stress) | sustained, oxygen-consuming exertion that increases heart and lung fitness
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| Benefits of exercise (reducing stress) | adds to quality of life (moderate) / helps fight heart disease and reduce heart attack risk / predictor of life satisfaction / reduces depression and anxiety
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| Biofeedback (reducing stress) | feedback from own body / recording, amplifying, and feeding back information about subtle physiological responses (many of which are controlled by the autonomic nervous system) / works best on tension headaches
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| Relaxation (reducing stress) | helps alleviate headaches, hypertension, anxiety, and insomnia / lowers stress / promotes better wound healing
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| What Meditation Does (reducing stress) | reduces suffering / improves awareness, insight and compassion
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| Mindfulness meditation | relaxation and silent attendance to inner space; monitored breathing / linked with lessened anxiety and depression, as well as improved sleep, interpersonal relationships, and immune system functioning
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| What happens in the brain as mindfulness is practiced? | strengthens connections among regions in our brain / activates brain regions associated with more reflective awareness / calms brain activation in emotional situations
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| Faith factor | religiously active people tend to live longer than inactive people / women are more religiously active than men and outlive them
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| What can lead to better health? | healthy behaviors, social support, positive emotions -- hope/optimism/coherence
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| Positive psychology (Seligman) | feel-good, do-good phenomenon / subjective well-being
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| Core features of happiness | good life the engages one's skills; meaningful life that extends beyond self (EXTENDS BEYOND SELF)/positive traits that focus on exploring and enhancing a wide range of behaviors (ENHANCING BEHAVIORS)/positive groups, communities, and cultures (SOCIAL)
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| What affects well-being? | emotional ups and down of days and within-days rebound (rebounding from worse events takes longer; even tragedy is not permanently depressing)
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| Duration of emotions is? | overestimated
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| Resiliency is? | underestimated
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| Adaptation-level phenomenon | happiness is relative to our own experience
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| Relative deprivation | happiness is relative to the success of others
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| What is the Dalai Lama is trying to teach? | external stress -> internal (not really external if you can make it internal) / clear up your mind and take care of your mental health / unify / FIND PEACE OF MIND / be kind and don't judge based on one's external features / OPEN YOUR EYES AND MIND
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