Psychology of Mental Health and Well-being . Work/Study-Life Balance . Stress Management & Coping Lesson 1 Autumn semester 2020 Popis: Image13 Pavel Humpolíček, Ph.D. Department of Psychology and Psychosomatics Faculty of Medicine, Masaryk University Výsledek obrázku pro lékaÅ™ská fakulta brno logo png PhDr. Pavel Humpolíček, Ph.D. Masaryk University, Faculty of Medicine Department of Psychology and Psychosomatics Brno, Czech Republic upp.med.muni.cz Private practice (counselling, therapy, assessment, coaching) www.p-s-y-c-h-o-l-o-g.cz 27.2.2021 16:26 2 P©H The Nature of Stress Psychophysiology Popis: Image13 basic information, sources, links Stress vs. Well-Being Work-Life Balance Stress Definition •Stress is a state of psychological and physical tension produced when an individual perceives that they are unable to cope with the demands imposed on them by a stressor. • •The consequent state of tension can be adaptive (eustress) or maladaptive (distress) PRINCIPY P©H http://www.traveosoft.com/public/img/Bulb.gif Experiment … (?) 27.2.2021 16:26 P©H 6 Image result for standing silhouette Image result for bolest v kříži Image result for těžké nohy Image result for spiral Image result for silhouette prisonnier Výsledek obrázku pro stres Výsledek obrázku pro fast is super fast … Focus on Principles •Stress is anytime & anywhere •Stress works for us; Stress is functional • •We´re able to influence the duration & intensity, not the start-point of the stress reaction. • •Don´t worry about stress … •… anyway … it´s anytime & anywhere … 27.2.2021 16:26 P©H 8 http://www.traveosoft.com/public/img/Bulb.gif http://www.traveosoft.com/public/img/Bulb.gif 27.2.2021 16:26 P©H 9 F3 or the Fight-Flight-Freeze Walter Bradford Cannon [USEMAP] P©H Fight – Flight - Freeze https://www.youtube.com/watch?v=jEHwB1PG_-Q F A C E self-reflextion concentration Výsledek obrázku pro stress response Výsledek obrázku pro physiology of stress response diagram HPA Axis •https://youtu.be/QAeBKRaNri0 [USEMAP] Výsledek obrázku pro physiology of stress response diagram Výsledek obrázku pro stress response P©H 15 The Limbic System http://logonoid.com/images/ted-logo.png [USEMAP] Sharon Horesh Bergquist | TED-Ed: How stress affects your body Madhumita Murgia | TED-Ed: How stress affects your brain Elizabeth Cox | TED-Ed: The surprising link between stress and memory [USEMAP] [USEMAP] [USEMAP] P©H Výsledek obrázku pro ted ed logo [USEMAP] How stress affects your body How stress affects your brain ... link between stress and memory Výsledek obrázku pro watching icon Výsledek obrázku pro stres Výsledek obrázku pro fast is super fast … not only super fast … … but unpredictable, chaotic Výsledek obrázku pro stres Výsledek obrázku pro fast super fast … Image result for chaotic line Image result for tiger face Image result for neandertaler silhouette Image result for neandertaler silhouette Výsledek obrázku pro stres Výsledek obrázku pro fast fast … Image result for chaotic line chaotic … Výsledek obrázku pro stres Výsledek obrázku pro fast super fast … Image result for wasting energy … and super wastful… … requires lots of energy … STRESS STRESS • •EU x DI • •ACUTE x CHRONIC • •HYPER x HYPO 27.2.2021 16:27 P©H 21 Výsledek obrázku pro fast STRESS STRESS • •EU x DI • •ACUTE x CHRONIC • •HYPER x HYPO 27.2.2021 16:27 P©H 22 eFeedLink - GAS, that weakens the general immunity in chickens Image result for wasting energy Výsledek obrázku pro general adaptation syndrome STRESS STRESS • •ACUTE x CHRONIC • • • • • • •HYPER x HYPO 27.2.2021 16:27 P©H 23 Image result for wasting energy Výsledek obrázku pro general adaptation syndrome Hail And Rain Weather Symbol clip art (117250) Free SVG Download ... EURIMA - Indoor Climate Want to control temperature in your home? Zoning | Warmboard Understanding Relative Humidity | Sylvane What do you think about emotions and feelings? Are they under the ... REBT and the Subconscious Mind | REBTraining Acute Stress(ors) Short-Term; quick decisive action required for survival Chronic Stress(ors) = Long term, Persistent •Physical, Emotional, Sexual Abuse Demanding Job •Poverty, Malnourishment Depression, Anxiety • More of Energy? P©H Just EFFECTIVITY! Dealing with Stress Coping Well-Being Popis: Image13 Work-Life Balance Study-Life Balance Fight or Flight •In the 1915, Walter Cannon recognized that the autonomic nervous system is activated in response to stress and suggested that stress mobilizes the body's responses in readiness for either attacking (fight) or flyeing (flight) an enemy or threatening situation. •Although such responses may have promoted survival when they evolved in human history, they are not productive given the longer periods of stress exposure common in modern life. Such enterprises as keeping a job, going to school, and playing on the soccer team require more complex responses. 27.2.2021 16:27 P©H 28 29 •Walter B. Cannon (1915) • •Four stages: –Stage one: Stimulus –Stage two: Threat determination –Stage three: Arousal –Stage four: Return to homeostasis Fight or Flight http://sr.photos2.fotosearch.com/bthumb/CSP/CSP602/k6023262.jpg exhaustion%20clipart •Effects of stress MCPE01713_0000[1] STRESSORS Family Relations Disagreements Money Worries Need to Succeed Exams Friends Decisions New Situations MCPE01711_0000[1] MCPE01712_0000[1] FLIGHT RETURN TO NORMAL COPING RELAXATION Active / Passive NOT COPING POSSIBLE DISEASE OR MENTAL ILLNESS EXHAUSTION POOR DIET NO EXERCISE NEGATIVE THOUGHTS … http://www.healthyplace.com/blogs/survivinged/files/2013/04/coping-skills_coloring_page_jpg_468x609 _q85.jpg http://www.joyjunction.org/wp-content/uploads/2015/03/worry-quotes-photos-for-facebook-share-4-6369 af7e.jpg > GAS •The general adaptation syndrome. Hans Selye is credited with identifying the body's reaction to stress with a proces he called the general adaptation syndrome, which has three phases, as evidenced by the level of stress hormones. 27.2.2021 16:27 P©H 31 GAS •Alarm: The body first organizes physiological responses (similar to fight/flight resp.) to threat. •Resistance: Stress‐activated responses continue, stabilizing the body's adaptations to stress. •Exhaustion: The body has depleted its reserves and can no longer maintain responses to the stressors. • • •During the alarm phase, when the body is first aroused, the hypothalamus sends signals to the pituitary gland. This endocrine gland in turn secretes adrenocorticotrophic hormone (ACTH), which travels via the bloodstream to the cortex (outer layer) of the adrenal glands, where corticosteroids are released. The hypothalamus also activates the adrenal medulla, the central part of the adrenal gland, which causes adrenaline (epinephrine) to be released and the activation of the sympathetic nervous system. After maintaining high levels of the hormones for a long time, the body loses its ability to do so and exhausts its resources. Selye is credited with identifying the fact that the incidence of certain types of diseases (stress‐related diseases, such as some types of coronary disorders) increases during this stage of exhausted body resources and that a second stressor introduced during the resistance phase or the exhaustion phase further increases that incidence. • •Evidence demonstrates that prolonged stress also affects the ability of the immune system to function adequately and can affect the release of other neurotransmitters such as serotonin. Stress may also affect the release of endorphins, chemicals similar in structure to morphine and other opiate drugs used in the modulation of pain. 27.2.2021 16:27 P©H 32 GAS •Alarm: The body first organizes physiological responses (similar to fight/flight resp.) to threat. •Resistance: Stress‐activated responses continue, stabilizing the body's adaptations to stress. •Exhaustion: The body has depleted its reserves and can no longer maintain responses to the stressors. • • •During the alarm phase, when the body is first aroused, the hypothalamus sends signals to the pituitary gland. This endocrine gland in turn secretes adrenocorticotrophic hormone (ACTH), which travels via the bloodstream to the cortex (outer layer) of the adrenal glands, where corticosteroids are released. The hypothalamus also activates the adrenal medulla, the central part of the adrenal gland, which causes adrenaline (epinephrine) to be released and the activation of the sympathetic nervous system. After maintaining high levels of the hormones for a long time, the body loses its ability to do so and exhausts its resources. Selye is credited with identifying the fact that the incidence of certain types of diseases (stress‐related diseases, such as some types of coronary disorders) increases during this stage of exhausted body resources and that a second stressor introduced during the resistance phase or the exhaustion phase further increases that incidence. • •Evidence demonstrates that prolonged stress also affects the ability of the immune system to function adequately and can affect the release of other neurotransmitters such as serotonin. Stress may also affect the release of endorphins, chemicals similar in structure to morphine and other opiate drugs used in the modulation of pain. 27.2.2021 16:27 P©H 33 Výsledek obrázku pro general adaptation syndrome Focus on Principles •Don´t worry about stress … • •… we´re able to influence •the duration & intensity! • •… we´re able to deal with it … • •… it would help us! 27.2.2021 16:27 P©H 34 http://www.traveosoft.com/public/img/Bulb.gif http://www.traveosoft.com/public/img/Bulb.gif P©H Let me to wish you … … the fitness of the brain …