Psychology Unit 3 AOS 1

Stress

GAS

Lazarus

Gut-Brain

Coping

100

What is the body's natural response to a perceived threat or challenge?

The body's natural response to a perceived threat or challenge is commonly referred to as the fight-or-flight or freeze response, also known as the stress response.

100

Who developed the concept of General Adaptation Syndrome?

Hans Selye

100

Who are the two psychologists behind the Transactional Model of Stress and Coping?

Lazarus and Folkman

100

What is the Gut-Brain Axis?

The gut-brain axis refers to the bidirectional communication system between the gut microbiome (the trillions of microorganisms living in your intestines) and the central nervous system (CNS), particularly the brain.

100

Define coping in the context of stress management.

In the context of stress management, coping refers to the behavioural and cognitive efforts individuals use to manage, reduce, or tolerate the stress response caused by stressors.

200

Name the hormone that gets released in response to stress

Cortisol or adrenaline

200

List and explain the three stages of General Adaptation Syndrome.

General Adaptation Syndrome (GAS), a model formulated by Hans Selye, outlines the body's typical response to prolonged stressors. It consists of three stages:

1. Alarm Reaction

The Fight-or-Flight Response: When a stressor is first perceived, the body mounts an immediate, intense response. The sympathetic nervous system is activated, leading to the release of adrenaline, cortisol, and other hormones. This prepares the body for a potential challenge by increasing heart rate, blood pressure, breathing rate, and diverting resources away from non-essential functions to aid in survival.
Shock and Countershock: The alarm reaction is often divided into two sub-phases:
- Shock: An initial dip in body functions below normal levels.
- Countershock: The body ramps up defenses as resources are mobilized.

2. Stage of Resistance

Adaptation: If the stressor persists, the body enters a state of resistance. While physiological responses remain elevated, they begin to level off. The body attempts to adapt to the demands of the stressor and regain a new sense of balance (though this balance may be less than ideal).
Coping: During this stage, the outward appearance might suggest a return to normalcy. However, internally, the body continues to work overtime, expending significant resources to maintain this resistance.

3. Stage of Exhaustion

Depleted Resources: After an extended period of high-stress functioning, the body's resources become depleted. It can no longer maintain resistance, leading to exhaustion.
System Breakdown: The systems mobilized during the alarm and resistance phases begin to fail. Physical and mental health problems may arise.
Potential for Disease: The immune system, severely weakened, may be unable to fight off infection. Other stress-related complications like heart problems, digestive issues, or increased vulnerability to illness become more likely.

200

Explain the primary components of the Transactional Model of Stress and Coping.

Primary Appraisal:
- This is the initial evaluation of the stressor:
  - Irrelevant: The situation is deemed to have no impact on the person's well-being.
  - Benign-Positive: The situation is seen as positive or having potential benefit.
  - Stressful: This is the key part, where the situation is appraised as:
    - Harm/Loss: Something damaging has already occurred.
    - Threat: Harm or loss might occur in the future.
    - Challenge: A potential for growth or gain, even if difficult.
Secondary Appraisal:
- Here, the person assesses their coping options and resources. This includes:
  - Evaluation of internal resources (skills, knowledge) and external resources (social support, financial means).
  - Perceived ability to control or modify the stressor.
  - Beliefs about their own ability to successfully cope.

200

: How does the Gut-Brain Axis influence stress responses in the body?

1. Gut Microbiome and Neurotransmitters:

Production of neurotransmitters: The gut microbiome, specifically specific bacterial strains, can influence the production of essential neurotransmitters like serotonin, dopamine, and GABA. These neurotransmitters directly impact mood, anxiety, and stress regulation.
Serotonin: Often called the "feel-good" hormone, low levels are linked to increased stress and anxiety. Gut bacteria contribute to serotonin production, and disruptions in the microbiome can decrease its availability, leading to heightened stress responses.

2. Communication via Vagus Nerve:

The vagus nerve: This major nerve acts as a communication highway between the gut and the brain. It transmits signals from the gut about its health and activity, including information related to stress.
Stress and vagus nerve activity: During stress, the activity of the vagus nerve can be suppressed. This can disrupt communication between the gut and the brain, potentially leading to an imbalance in gut function and contributing to a heightened stress response.

3. The Gut-Immune System Connection:

Gut as a major immune organ: The gut houses a large portion of the body's immune system. A healthy gut microbiome helps maintain a balanced immune response.
Stress and inflammation: Chronic stress can contribute to systemic inflammation, which can disrupt the gut microbiome and weaken the gut barrier. This, in turn, can lead to further inflammation and potentially worsen stress responses.

4. Metabolic Pathways:

Gut bacteria and short-chain fatty acids (SCFAs): Gut microbes ferment dietary fiber, producing beneficial SCFAs. These SCFAs influence various functions, including brain function and mood regulation.
SCFAs and stress: Studies suggest that SCFAs can have anti-inflammatory and mood-boosting effects. Disruptions in the gut microbiome can lead to decreased production of SCFAs, potentially contributing to a heightened stress response.

200

Distinguish between approach and avoidance strategies to cope with stress

Approach strategies are generally considered more adaptive in the long run because they address the stressor directly and promote problem-solving skills.
Avoidance strategies can be counterproductive in the long term because they don't address the root cause of the stress and might even prolong it.

300

How does chronic stress affect the body over time?

Chronic stress, the prolonged activation of the body's fight-or-flight response, has detrimental effects on various aspects of physical and mental health over time. Here's how:

1. Impact on the Nervous System:

Overactive sympathetic nervous system and HPA axis: Chronic stress keeps these systems in an overactive state, leading to sustained release of stress hormones like cortisol. This can lead to anxiety, insomnia, and difficulty concentrating.
Brain changes: Chronic stress can contribute to shrinkage of the hippocampus, a region crucial for learning and memory. It may also impair the development of new brain cells and connections.

2. Cardiovascular System:

Increased risk of heart disease: Chronically elevated blood pressure and cholesterol levels due to stress hormones can increase the risk of heart attack, stroke, and other cardiovascular complications.
Arrhythmias: Chronic stress can disrupt the heart's electrical signals, leading to irregular heartbeats.

3. Immune System:

Suppression of immune function: Chronic stress can weaken the immune system's ability to fight off infections and diseases. Individuals under chronic stress may experience more frequent illnesses or slower healing times.
Increased inflammation: Stress hormones can trigger chronic low-grade inflammation, which is linked to various health problems like heart disease, diabetes, and cancer.

4. Digestive System:

Gastrointestinal problems: Chronic stress can manifest in various digestive issues like heartburn, acid reflux, irritable bowel syndrome (IBS), and ulcers.
Changes in appetite: Some individuals may experience increased or decreased appetite due to the influence of stress hormones.

300

How does the body respond during the alarm stage of General Adaptation Syndrome?

Physiological Changes:

Increased heart rate and blood pressure: This ensures more oxygen and nutrients are delivered to the muscles, preparing them for potential fight or flight.
Rapid breathing: Increases oxygen intake, further aiding energy production and muscle function.
Dilated pupils: Allows for increased visual acuity to better assess the situation.
Increased sweating: Helps cool the body down during the elevated activity.
Non-essential functions are suppressed: Digestion, salivation, and urination are slowed down to conserve energy for the immediate response.
Increased muscle tension: Prepares the body for potential physical action.

3. HPA Axis Activation:

The hypothalamus, a part of the brain, releases corticotropin-releasing hormone (CRH), which stimulates the pituitary gland.
The pituitary gland releases adrenocorticotropic hormone (ACTH), which signals the adrenal glands to release cortisol.
Cortisol:
- helps mobilize energy stores (glucose) for immediate use.
- maintains blood sugar levels.
- suppresses functions not essential for immediate survival (e.g., immune system function).

Overall, the alarm stage is characterized by a surge in activity within various bodily systems to prioritize immediate survival in the face of a perceived threat. However, it's important to remember that this heightened state is not sustainable, and prolonged exposure to stress can lead to the next stages of General Adaptation Syndrome, potentially culminating in exhaustion and various health problems.

300

How does Lazarus and Folkman define stress in their model?

a particular relationship between the person and the environment that is appraised by the person as taxing or exceeding his or her resources and endangering his or her well-being"

300

Name one way in which gut health can impact mental health and stress levels.

Gut microbiome and serotonin production:

Serotonin: Often called the "feel-good" hormone, it plays a crucial role in mood regulation, sleep, and appetite.
Gut bacteria: Certain bacterial strains have the ability to directly synthesize or indirectly influence the production of serotonin. This can happen through:
- Direct synthesis by some bacterial strains
- Modulating the host's serotonin production: This can involve stimulating gut cells to produce serotonin, influencing precursor availability through metabolic pathways, and promoting a balanced immune response that supports optimal serotonin production by immune cells.
Impact on mental health and stress: When the gut microbiome is disrupted, the production of serotonin can be affected, potentially leading to decreased levels. This can contribute to:
- Increased stress: Low serotonin levels are associated with heightened stress responses and anxiety.
- Mood disturbances: Symptoms like depression, low mood, and irritability can be exacerbated by insufficient serotonin.
- Sleep problems: Serotonin is also involved in sleep regulation, and disruptions in its levels can lead to sleep difficulties.

300

Evaluate approach and avoidance strategies as effective strategies to manage stress

pproach strategies are generally considered more adaptive in the long run because they address the stressor directly and promote problem-solving skills.
Avoidance strategies can be counterproductive in the long term because they don't address the root cause of the stress and might even prolong it.
However, in certain situations, short-term avoidance strategies might be helpful for managing overwhelming emotions and allowing time to gather resources for a more effective approach.
The ideal choice between approach and avoidance strategies depends on the specific situation, individual preferences, and overall coping style.

400

Explain the difference between acute stress and chronic stress.

Intensity vs. Duration: Acute stress is intense but short-lived; chronic stress might be less intense overall, but its persistence leads to severe consequences.
Origin: Acute stress arises from specific events; chronic stress stems from prolonged or repeated difficult, demanding, or traumatic situations.
Adaptability: Our bodies and brains are designed to handle acute stress. Chronic stress, however, can overwhelm natural coping mechanisms and lead to lasting damage.

400

What are the potential health consequences of prolonged exposure to stress according to the General Adaptation Syndrome?

The General Adaptation Syndrome (GAS) outlines the potential consequences of prolonged exposure to stress through three stages: Alarm, Resistance, and Exhaustion. The alarm stage triggers the fight-or-flight response, but the real dangers lie in the later stages:

Stage of Resistance:

While the body appears to adapt to the stressor in this stage, it's actually operating in a state of chronic high alert. This constant activation takes a toll on the body's resources.
Potential health consequences during this stage may include:
- Increased risk of infections: The immune system becomes less effective due to the constant demand for resources to maintain the stress response.
- Elevated blood pressure and heart rate: This can increase the risk of cardiovascular disease over time.
- Gastrointestinal issues: Stress can manifest as digestive problems like heartburn, acid reflux, or ulcers.
- Sleep disturbances: Difficulty falling asleep, staying asleep, or experiencing restless sleep can become common.
- Increased anxiety and irritability: The constant state of arousal can contribute to feelings of anxiety and make individuals more prone to emotional outbursts.

Stage of Exhaustion:

If the stressor persists, the body's resources eventually become depleted, leading to exhaustion. This stage is characterized by a breakdown of the systems involved in the stress response and a heightened vulnerability to various health problems.
Potential health consequences during this stage may include:
- Increased susceptibility to infections: The weakened immune system becomes even less effective, making individuals more likely to fall sick.
- Increased risk of chronic health problems: Chronic stress can contribute to the development or worsening of various chronic conditions like heart disease, diabetes, and autoimmune diseases.
- Mental health problems: Exhaustion, combined with the long-term effects of stress on the brain, can increase the risk of depression, anxiety disorders, and burnout.
- Increased risk of substance abuse: Individuals facing chronic stress may turn to unhealthy coping mechanisms, such as substance abuse, to manage their emotional state.

400

Discuss the role of cognitive appraisal in stress according to the Transactional Model of Stress and Coping

Cognitive appraisal plays a central role in the Transactional Model of Stress and Coping. It's essentially the filtering mechanism that fundamentally determines whether a situation will be experienced as stressful or not, and influences the type of coping strategies employed.

400

Explain the concept of "brain-gut-microbiota axis" in relation to stress and mental health.

The "brain-gut-microbiota axis" expands the concept of the gut-brain axis by highlighting the critical role of the gut microbiome (the trillions of microorganisms living within our gut) in influencing communication between the brain and the gut. Here's how it relates to stress and mental health:

Bidirectional Communication: The brain-gut-microbiota axis emphasizes the constant two-way communication between the gut, the gut microbiome, and the brain. These systems work as a complex network, with each influencing the others.
Mechanisms of Communication: This interaction happens through several key pathways:
- Neural Pathways: The vagus nerve serves as a superhighway connecting the gut and brain, sending signals about gut health and the state of the microbiome.
- Hormonal Signaling: The gut produces various hormones that influence brain function. For example, gut bacteria can modulate the levels of stress hormones like cortisol.
- Immune System Interactions: The gut houses a large portion of the body's immune system. The microbiome interacts with this system, influencing inflammation levels throughout the body, including the brain.
- Metabolic Pathways: Gut microbes produce metabolites like short-chain fatty acids (SCFAs) that can impact brain health, mood regulation, and stress responses.
Impact of Stress on the Axis:
- Negative impact: Chronic stress negatively affects both the brain and the gut. It can:
  - Alter the composition of gut microbiome, promoting the growth of potentially harmful bacteria.
  - Disrupt gut function, increasing gut permeability (known as "leaky gut"), potentially contributing to inflammation.
  - Directly impact brain function, influencing regions responsible for mood regulation, anxiety, and cognition.
Gut Microbiome's Influence on Mental Health:
- Mood regulation: Studies suggest that an imbalanced gut microbiome can contribute to an increased risk of depression, anxiety, and other mood disorders.
- Stress response: The microbiome impacts the body's stress reactivity and the release of stress hormones. A healthy gut microbiome may promote better stress resilience.
- Cognitive function: Some research suggests that gut microbiome disturbances may be linked to cognitive decline and neurodegenerative diseases.

400

Describe coping flexibility using an example.

Coping flexibility refers to the ability to adjust and modify coping strategies based on the specific situation and its demands. It's crucial for effective stress management because not all stressors require the same approach. Here's an example to illustrate this:

Scenario: Sarah is a student juggling multiple deadlines for different projects. This situation is a stressor for her, and she experiences feelings of anxiety and overwhelm.

Initial Approach: As a habitual problem-solver (approach strategy), Sarah starts by creating a detailed schedule to manage her time effectively.

Evaluation and Adaptation: As she delves into the projects, Sarah realizes that one project requires creative brainstorming and collaboration with a classmate, while another involves extensive research and independent writing.

Applying Flexibility: Sarah adapts her approach based on the specific needs of each project. For the collaborative project, she uses communication and social support (another approach strategy) by reaching out to her classmate to schedule a brainstorming session. For the independent research project, she utilizes time management and planning strategies to break down the workload into smaller, manageable tasks.

500

Describe a stress management technique that can help reduce stress levels.

meditation, talking to a counsellor etc

500

Evaluate the explanatory power of the transactional model.

The Transactional Model of Stress and Coping, developed by Lazarus and Folkman, shifts the focus of stress away from simply the stressor itself and places greater emphasis on an individual's appraisal of the situation and their coping resources. Here's an evaluation of its strengths and limitations:

Strengths:

Emphasis on Individual Differences: The model recognizes that the same stressor can have vastly different effects depending on how an individual perceives it. This highlights the importance of subjective interpretation in the stress experience.
Dynamic Process: Stress is not seen as a static response, but a continuously evolving process involving interactions between the person and their environment. Appraisals and coping strategies can change over time, influencing the experience.
Focus on Coping: The model includes coping as a central component, highlighting the actions individuals take to manage or reduce stress. This emphasizes a sense of agency for individuals dealing with difficult situations.
Practical Applications: The model provides a useful framework for understanding why stress interventions may have varying levels of success. Tailoring coping strategies based on individual appraisals holds value for therapists and counselors.

Limitations:

Complexity: The model's strength in considering multiple variables can also lead to complexity, making it more difficult to operationalize and study empirically.
Neglect of Physiological Factors: While acknowledging stress responses, it mainly emphasizes cognitive and behavioral aspects. There might be a need for further integration of the physiological changes that occur during stress to create a more comprehensive picture.
Less Predictive of Specific Outcomes: While the model explains how stress is experienced differently, it can be less accurate in predicting specific health outcomes in comparison to models that focus more heavily on biological responses.
Difficulty Measuring Appraisal: Cognitive appraisal can be influenced by many factors and challenging to measure objectively, introducing an element of subjectivity into the assessment of stress.

Overall Explanatory Power:

The Transactional Model of Stress and Coping offers a valuable perspective within stress research. By shifting the focus to individual appraisal and coping, it provides a more nuanced understanding of how stress arises and affects people differently. However, its explanatory power is best utilized in conjunction with other models that address the physiological responses and health outcomes associated with stress.

In conclusion, the Transactional Model of Stress and Coping is a powerful framework for understanding the subjective and dynamic nature of stress. While it has some limitations, it contributes significantly to our knowledge of how individuals experience and manage stress, facilitating the development of more effective interventions.

500

Evaluate the explanatory power of the Transactional Model

Here's an evaluation of the explanatory power of the Transactional Model of Stress and Coping:

Strengths:

Emphasis on Individual Differences: The model recognizes that the same stressor can have vastly different effects depending on how an individual perceives it. This highlights the importance of subjective interpretation in the stress experience.
Dynamic Process: Stress is not seen as a static response, but a continuously evolving process involving interactions between the person and their environment. Appraisals and coping strategies can change over time, influencing the experience.
Focus on Coping: The model includes coping as a central component, highlighting the actions individuals take to manage or reduce stress. This emphasizes a sense of agency for individuals dealing with difficult situations.
Practical Applications: The model provides a useful framework for understanding why stress interventions may have varying levels of success. Tailoring coping strategies based on individual appraisals holds value for therapists and counselors.

Limitations:

Complexity: The model's strength in considering multiple variables can also lead to complexity, making it more difficult to operationalize and study empirically.
Neglect of Physiological Factors: While acknowledging stress responses, it mainly emphasizes cognitive and behavioral aspects. There might be a need for further integration of the physiological changes that occur during stress to create a more comprehensive picture.
Less Predictive of Specific Outcomes: While the model explains how stress is experienced differently, it can be less accurate in predicting specific health outcomes in comparison to models that focus more heavily on biological responses.
Difficulty Measuring Appraisal: Cognitive appraisal can be influenced by many factors and challenging to measure objectively, introducing an element of subjectivity into the assessment of stress.

Overall Explanatory Power:

500

How can maintaining a healthy gut contribute to better stress management and overall well-being?

1. Impact on the Stress Response:

Neurotransmitter Production: A balanced gut microbiome may support the production of key neurotransmitters like serotonin, which plays a crucial role in mood regulation and stress resilience.
Gut-Brain Communication: A healthy gut communicates effectively with the brain through the gut-brain axis, potentially leading to a more balanced stress response and improved emotional regulation.
Reduced Inflammation: A healthy gut microbiome can help reduce chronic inflammation, a contributor to various health issues, including stress-related conditions like anxiety and depression.

2. Improved Mood and Mental Health:

Influence on Brain Function: Gut microbes might influence brain function through various mechanisms, potentially impacting mood, cognition, and behavior.
Reduced Risk of Mental Health Disorders: Studies suggest that a healthy gut microbiome may be associated with a lower risk of developing mental health conditions like depression and anxiety.
Better Sleep: Gut health can be linked to sleep quality, and a balanced microbiome might contribute to improved sleep patterns, essential for stress management and overall well-being.

3. Additional Benefits:

Enhanced Immune Function: A healthy gut microbiome plays a vital role in supporting a robust immune system, which can indirectly contribute to stress resilience by making the body better equipped to fight off potential stressors like illness.
Improved Nutrient Absorption: A healthy gut allows for better absorption of essential nutrients from food, which is crucial for overall physical and mental health.

500

Describe context specific effectiveness in reference to an example.

Context-Specific Effectiveness: Choosing the Right Tool for the Job

Context-specific effectiveness refers to the principle that the effectiveness of a strategy depends heavily on the specific context in which it is applied. This means that an approach that might be highly effective in one situation could be completely ineffective or even detrimental in another. Here's an example to illustrate this:

Scenario: David, a software developer, receives negative feedback from his supervisor during a performance review. This situation triggers feelings of anxiety and frustration in him.

Strategy: David usually employs assertive communication (approach strategy) to address such situations. He typically calmly expresses his concerns, seeks clarification on the feedback, and engages in a constructive dialogue to find solutions.

Contextual Considerations: While assertive communication might be an effective strategy in most situations, it's crucial to consider the specific context of this situation:

Relationship with supervisor: David's relationship with his supervisor is known to be tense, and previous attempts at assertive communication haven't been well-received.
Supervisor's communication style: David's supervisor is known to be impatient and easily flustered by lengthy discussions.

Adapting the Approach: Given these factors, David decides to modify his approach for this specific situation. He chooses to express his gratitude for the feedback, avoid getting defensive, and briefly ask for clarification on specific points. He then suggests scheduling a follow-up meeting at a later date to discuss the feedback in more detail when both parties are calmer.