{"id":4653,"date":"2018-12-16T10:53:10","date_gmt":"2018-12-16T15:53:10","guid":{"rendered":"https:\/\/www.amyork.ca\/academic\/zz\/?p=4653"},"modified":"2019-05-25T22:47:44","modified_gmt":"2019-05-26T02:47:44","slug":"stress","status":"publish","type":"post","link":"https:\/\/www.amyork.ca\/academic\/zz\/exercise\/stress\/","title":{"rendered":"Stress"},"content":{"rendered":"<ul>\n<li>\u00a0\u00a0 What we experience when we face challenges in our lives<\/li>\n<li>\u00a0\u00a0 External or internal stressors<\/li>\n<li>Can be negative or positive \u00a0o <strong>Distress<\/strong>\u00a0 Ex: Exams, divorce, deadlines<\/li>\n<\/ul>\n<p>o <strong>Eustress <\/strong>\u00a0Ex: Marriage, graduation, job promotion<\/p>\n<p>&nbsp;<\/p>\n<h2>Causes of Negative Stress<\/h2>\n<ul>\n<li><strong>Biological \u00a0<\/strong>o Substance abuse\u00a0 alcohol, caffeine <strong>\u00a0\u00a0<\/strong>o Nutritional excess\u00a0 caffeine, sugar <strong>\u00a0<\/strong><\/li>\n<li><strong>Psychological \u00a0<\/strong>o Perfectionist attitudes<strong> \u00a0<\/strong>o Obsessiveness-compulsiveness<\/li>\n<li>Need for control<\/li>\n<\/ul>\n<ul>\n<li>\u00a0\u00a0 <strong>Interpersonal <\/strong><\/li>\n<\/ul>\n<ul>\n<li>Lack of social skills, shyness, insecurity, loneliness o Environmental strain\u00a0 noise, temperature <strong>\u00a0<\/strong><\/li>\n<\/ul>\n<p><strong>\u00a0<\/strong><strong>\u00a0<\/strong><\/p>\n<h2>General Adaptation Syndrome<\/h2>\n<ul>\n<li>\u00a0\u00a0\u00a0 \u201cArousal and alarm\u201d &#8211; Initial reaction to stress<\/li>\n<li>\u00a0\u00a0 \u201cFight or flight response\u201d for males and the \u201ctend and befriend response\u201d for females \u00a0\u00a0adaptations to deal with crisis<\/li>\n<li>\u00a0\u00a0\u00a0 Anxiety, irritability, and vulnerability until stress is resolved<\/li>\n<li>If the stressor is unresolved: \u00a0o <strong>Stage of Resistance<\/strong> &#8211; Strain, worry, cynicism, difficulty sleeping<\/li>\n<li>If the stressor is prolonged: \u00a0o <strong>Stage of Exhaustion<\/strong> &#8211; Anxiety and depression<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2>Stress Response<\/h2>\n<ul>\n<li>\u00a0 \u00a0Is initiated when some <strong>real<\/strong> or <strong>perceived<\/strong> threat or challenge is encountered<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><u>Vicious Cycle of Stress<\/u><\/p>\n<ul>\n<li>\u00a0\u00a0 Cortex perceives what is going on<\/li>\n<li>\u00a0\u00a0\u00a0 Relayed to the amygdala\u00a0 center for stress response<\/li>\n<li>\u00a0Moves to an area in the brainstem\u00a0 and CRH is released\u00a0 and down to the adrenal \u00a0glands\u00a0 where ACTH, epinephrine, norepinephrine, and cortisol is released\u00a0 \u00a0o If perceived as something negative, cortisol is released<\/li>\n<\/ul>\n<p>o If perceived as something positive, epinephrine and norepinephrine are \u00a0released<\/p>\n<ul>\n<li>\u00a0\u00a0 With chronic stress, this cycle constantly repeats between the adrenal glands and \u00a0brainstem<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2>Stress Response Continued<\/h2>\n<ul>\n<li>Secretion of two kinds of hormones from the adrenal glands \u00a0o <strong>Catecholamines<\/strong><\/li>\n<li>Epinephrine E and norepinephrine\u00a0 NE<\/li>\n<li>When situation presents a challenge to an individual o <strong>Cortisol<\/strong><\/li>\n<li>When an individual is faced with a threat or unpleasant challenge<\/li>\n<li>How much the person feels in control influences whether E and NE or cortisol is released<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2>Homeostasis and Allostasis<\/h2>\n<ul>\n<li>\u00a0\u00a0 <strong>Homeostasis <\/strong><\/li>\n<li>Ability of an organism to change and stabilize its internal environment despite constant changes to the external environment <strong>\u00a0<\/strong><\/li>\n<\/ul>\n<ul>\n<li>\u00a0\u00a0 <strong>Allostasis <\/strong><\/li>\n<\/ul>\n<ul>\n<li>Wide range of functioning of coping-adaptation systems, depending on a variety of factors\u00a0 time of day, internal needs, external demands, etc. <strong>\u00a0<\/strong><\/li>\n<\/ul>\n<p><strong>\u00a0<\/strong><\/p>\n<h2>Allostatic Load<\/h2>\n<ul>\n<li>\u00a0\u00a0\u00a0 The cost of coping-adaptation<\/li>\n<li>\u00a0\u00a0 Wear and tear on the brain and body<\/li>\n<li>\u00a0\u00a0 <strong>Ongoing stress:<\/strong> Stress response never \u201cturns off;\u201d leads to illness and disease<\/li>\n<\/ul>\n<p>o Ex: Chronic elevations of HR and BC can lead to decreased immune function, \u00a0memory loss, and increased risk of anxiety and depression<\/p>\n<p>&nbsp;<\/p>\n<h2>Combat Stress in Soldiers<\/h2>\n<ul>\n<li>\u00a0 Morgan et al.\u00a0 2001\u00a0 documented stress in active-duty soldiers<\/li>\n<li>\u00a0\u00a0 Experiment involved interrogations following a mock capture, food and sleep \u00a0deprivation, and problem solving<\/li>\n<li>Resulted in elevated cortisol levels: \u00a0o Dissociated thinking, psychological disconnect from one\u2019s environment, and \u00a0poor performance<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2>Cross-Stressor Adaptation Hypothesis<\/h2>\n<ul>\n<li>\u00a0\u00a0 A stressor of sufficient <strong>intensity<\/strong> and-or <strong>duration<\/strong> will induce <strong>adaptation<\/strong> of stress \u00a0response systems<\/li>\n<li>Exercise training is thought to develop <strong>crossCstressor tolerance<\/strong> by: \u00a0o <strong>Habituation: <\/strong>A decreased <u>magnitude<\/u> of response to some <u>familiar<\/u> challenge \u00a0o <strong>Sensitization:<\/strong> An <u>augmented<\/u> response to a <u>novel<\/u> stressor<\/li>\n<li>\u00a0\u00a0 Exercise can be viewed as a <strong>familiar<\/strong> challenge and should influence the stress \u00a0response to <strong>nonCexercise<\/strong> stressors<\/li>\n<li>\u00a0\u00a0 Ex: Increased fitness levels leads to decreased stress response in non-exercise \u00a0settings<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2>Psychophysiology<\/h2>\n<ul>\n<li>\u00a0\u00a0 Examines cognitive, emotional, and behavioral events through their manifestation as \u00a0<strong>physiological processes<\/strong> and events<\/li>\n<li>\u00a0\u00a0\u00a0 Includes relatively non-invasive measures of many bodily systems:<\/li>\n<li>EMG EEG, ECG<\/li>\n<li>Endocrine and immune function<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2>Measurement<\/h2>\n<ul>\n<li><strong>SelfCreported Measurement \u00a0<\/strong>o <u>Perceived Stress Scale\u00a0 PSS :<\/u> A questionnaire that measure the degree to \u00a0which situations in one\u2019s life are viewed as stressful<\/li>\n<li>Does not help to uncover the <u>physiological mechanisms<\/u> underlying the stress response<\/li>\n<li>Use in conjunction with other physiological\u00a0 measures<\/li>\n<\/ul>\n<p><strong>\u00a0<\/strong><\/p>\n<ul>\n<li><strong>Cardiovascular Measurement \u00a0<\/strong>o Most frequently used physiological measurement<\/li>\n<li>Heart rate and blood pressure are examined most <strong>\u00a0<\/strong>o Does not say <em>why#<\/em>changes occur<\/li>\n<\/ul>\n<p><strong>\u00a0<\/strong>\u00a0 \u00a0<strong>Hormonal Measurement<\/strong><\/p>\n<ul>\n<li>Catecholamines epinephrine and norepinephrine\u00a0 and cortisol<strong> \u00a0<\/strong>o Derived from plasma, urine and saliva <strong>\u00a0<\/strong><\/li>\n<\/ul>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>Exercise and Stress <\/strong><\/p>\n<ul>\n<li>\u00a0\u00a0\u00a0 People report feeling less stress following <strong>acute<\/strong> exercise bouts<\/li>\n<li>They are less stressed in general when they are physically active as opposed to being \u00a0sedentary<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Exercise-Stress Research\u00a0 <\/strong><\/p>\n<ul>\n<li>\u00a0\u00a0 Effect of exercise on stress response studied in a variety of areas:<\/li>\n<li>Cardiovascular Fitness<\/li>\n<li>Hypothalamic-Pituitary-Adrenal HPA\u00a0 Cortical Axis Response \u00a0o Immune Function<\/li>\n<li>Reactivity vs. Recovery<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><u>Cardiovascular Fitness<\/u><\/p>\n<ul>\n<li>\u00a0\u00a0\u00a0 Results are inconclusive<\/li>\n<li>\u00a0\u00a0 <strong>Mechanisms<\/strong> responsible for the sympathetic aspect of the psychosocial stress \u00a0response\u00a0 Ex: Epinephrine and norepinephrine\u00a0 and the response to exercise stress \u00a0may be different<\/li>\n<li>\u00a0\u00a0 Research does suggest that aerobic fitness may have stress-buffering effects to \u00a0psychosocial stress\u00a0 Ex: Lower resting heart rate<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><u>Hypothalamic-Pituitary-Adrenal\u00a0 HPA\u00a0 Cortical Axis Response<\/u><\/p>\n<ul>\n<li>Traustadottir et al.\u00a0 2005\u00a0 compared fit and unfit older women\u2019s responses to stress \u00a0tests: \u00a0o Found that fit women had <strong>lower cortisol <\/strong>response, but no differences for<\/li>\n<\/ul>\n<p>ACTH\u00a0 epinephrine and norepinephrine\u00a0 and cardiovascular measures<\/p>\n<p>o Concluded that aerobic fitness affects the HPA axis by reducing the cortisol \u00a0response to psychosocial stress<\/p>\n<p>&nbsp;<\/p>\n<p><u>Immune Function<\/u><\/p>\n<ul>\n<li>\u00a0\u00a0\u00a0\u00a0 LaPierre et al.\u00a0 1990 : Men who exercises for five weeks before being told they were<\/li>\n<\/ul>\n<p>HIV-positive had little change in psychosocial and immunological measures<\/p>\n<ul>\n<li>\u00a0\u00a0 Control group showed significantly decreased killer cell activity as well as significant \u00a0anxiety and depression<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><u>Reactivity vs. Recovery<\/u><\/p>\n<ul>\n<li>\u00a0\u00a0 Evidence suggests that fitness or exercise training may provide a more rapid \u00a0<strong>recovery<\/strong> from the stressor once it is no longer present<\/li>\n<li>\u00a0\u00a0 <strong>Trained individuals<\/strong>: Lower heart rate response and decreased cortisol levels in \u00a0recovery<\/li>\n<li>\u00a0\u00a0 Shorter duration of the stress response could have the effect of reducing the \u00a0<strong>allostatic load<\/strong> and overall wear and tear on the body<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2>Mechanism to Explain the Exercise Effect: Physiological Toughness Model<\/h2>\n<ul>\n<li>\u00a0\u00a0\u00a0 A psychophysiological framework<\/li>\n<li>\u00a0\u00a0 Explains how exercise can <strong>reduce<\/strong> the immediate effects of stress and can <strong>enhance<\/strong> \u00a0recovery from stressors<\/li>\n<li>\u00a0\u00a0 Intermittent but regular exposure to stressors\u00a0 Ex: Regular exercise\u00a0 can lead to \u00a0psychological coping, emotional stability, and physiological changes<\/li>\n<li>\u00a0\u00a0 Physiological changes lead to adaptive performance in challenge-threat situations, \u00a0enhancement of immune system function, and greater stress tolerance<\/li>\n<li>\u00a0\u00a0 Ex: Rapid epinephrine-norepinephrine release in response to stress and a quick \u00a0return to baseline levels when the stressor is removed<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2>Practical Recommendations<\/h2>\n<ul>\n<li>Exercise can be a way of dealing with daily stressors of life \u00a0o <strong>Morning Exercise:<\/strong> Help get one ready to face the day\u2019s challenges \u00a0o <strong>Noontime Workout:<\/strong> Provide a much needed break in the day to recharge \u00a0batteries<\/li>\n<\/ul>\n<p>o <strong>Evening Workout:<\/strong> Useful to purge tensions and worries of the day<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00a0\u00a0 What we experience when we face challenges in our lives \u00a0\u00a0 External or internal stressors Can be negative or positive \u00a0o Distress\u00a0 Ex: Exams, divorce, deadlines o Eustress&hellip; <a class=\"continue\" href=\"https:\/\/www.amyork.ca\/academic\/zz\/exercise\/stress\/\">Continue Reading<span> Stress<\/span><\/a><\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[120],"tags":[],"_links":{"self":[{"href":"https:\/\/www.amyork.ca\/academic\/zz\/wp-json\/wp\/v2\/posts\/4653"}],"collection":[{"href":"https:\/\/www.amyork.ca\/academic\/zz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.amyork.ca\/academic\/zz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.amyork.ca\/academic\/zz\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.amyork.ca\/academic\/zz\/wp-json\/wp\/v2\/comments?post=4653"}],"version-history":[{"count":2,"href":"https:\/\/www.amyork.ca\/academic\/zz\/wp-json\/wp\/v2\/posts\/4653\/revisions"}],"predecessor-version":[{"id":4797,"href":"https:\/\/www.amyork.ca\/academic\/zz\/wp-json\/wp\/v2\/posts\/4653\/revisions\/4797"}],"wp:attachment":[{"href":"https:\/\/www.amyork.ca\/academic\/zz\/wp-json\/wp\/v2\/media?parent=4653"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.amyork.ca\/academic\/zz\/wp-json\/wp\/v2\/categories?post=4653"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.amyork.ca\/academic\/zz\/wp-json\/wp\/v2\/tags?post=4653"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}