Fiche de révision : Understanding Psychological and Physiological Stress

📋 Course Outline

1. Stress Definition
2. Stressors Types
3. Psychological Stress Components
4. Physiological Stress Responses
5. Acute Stress Response
6. Chronic Stress and Cortisol
7. Internal Stressors
8. External Stressors
9. Psychological Stress Responses

📖 1. Stress Definition

🔑 Key Concepts & Definitions

• Stress: A psychological and physiological response to a stimulus (stressor) that demands attention or coping efforts, experienced as a reaction to significant events or stimuli.

• Stressor: A stimulus, either internal or external, that triggers the stress response by demanding attention or action from an individual.

• Internal Stressor: A stress-inducing stimulus originating from within the individual, such as perceptions, emotions, or biological factors (e.g., attitude, rumination, low self-esteem, nervous system dysfunction).

• External Stressor: A stimulus from outside the individual’s body or environment that provokes stress, such as exams, arguments, or workload.

• Psychological Components of Stress: The subjective mental and emotional reactions to stressors, including perceptions, assessments, and emotional states like worry or excitement.

• Physiological Components of Stress: The bodily responses to stress, such as increased heart rate, adrenaline release, and hormonal changes, which are often similar across individuals.

📝 Essential Points

• Stress involves both psychological (perception, appraisal, emotion) and physiological (bodily reactions) processes.
• The stress response can be triggered by internal factors (e.g., negative attitude, rumination) or external events (e.g., exams, conflicts).
• The distinction between stress and stressor: stress is the response, stressor is the stimulus.
• Acute stress activates immediate responses like the flight-or-fight-or-freeze mechanism, involving adrenaline and nervous system activation.
• Chronic stress involves prolonged hormonal activity, notably cortisol, which sustains arousal but can suppress immune function if persistent.
• Psychological reactions (eustress vs. distress) are subjective; what is motivating for one may be overwhelming for another.
• The interaction of internal and external stressors can amplify the stress response, often leading to a cycle of worry and physiological arousal.

💡 Key Takeaway

Stress is a complex interplay of mental and bodily reactions to internal and external stimuli, with its impact varying based on individual perception and the duration of the stressor. Recognizing the distinction between stressors and stress helps in understanding how different factors influence our responses and well-being.

📖 2. Stressors Types

🔑 Key Concepts & Definitions

• Stress: A psychological and physiological response to a stimulus (stressor) that demands attention or coping efforts. It involves both mental processes and bodily reactions.

• Stressor: Any stimulus, internal or external, that triggers the stress response. It can be a biological, psychological, or environmental factor.

• Internal Stressor: A stimulus originating within the individual, such as thoughts, emotions, or biological states, that prompts a stress response. Examples include attitude, rumination, low self-esteem, and nervous system dysfunction.

• External Stressor: A stimulus from outside the individual, such as environmental events or social situations, that provokes stress. Examples include exams, arguments, or financial difficulties.

• Psychological Stress Response: The subjective mental and emotional reactions to a stressor, which can be positive (eustress) or negative (distress), depending on perception.

• Physiological Stress Response: The body's automatic biological reactions to stress, such as increased heart rate, adrenaline release, or the flight-or-fight-or-freeze response.

📝 Essential Points

• Stress involves both psychological (perception, emotion) and physiological (bodily reactions) components.
• Internal stressors are related to personal thoughts and biological states, influencing how stress is perceived.
• External stressors are environmental stimuli that demand attention and action.
• The combination of internal and external stressors often amplifies the stress response.
• Psychological responses vary between individuals, leading to eustress (positive) or distress (negative).
• Acute stress triggers immediate responses like the fight-or-flight reaction, while chronic stress involves prolonged hormone release, notably cortisol.
• Understanding the distinction between stress and stressor is crucial: stress is the response, stressor is the stimulus.

💡 Key Takeaway

Stress results from the interaction of internal perceptions and external stimuli, activating both mental and bodily responses; recognizing the types of stressors helps in managing stress effectively.

📖 3. Psychological Stress Components

🔑 Key Concepts & Definitions

• Stress: A psychological and physiological response to a stimulus (stressor) that demands attention or coping efforts, occurring when an individual perceives a situation as significant or challenging.

• Stressor: A stimulus, either internal or external, that triggers the stress response. Internal stressors originate within the individual, while external stressors come from the environment.

• Internal Stressors: Stimuli from within the person's body or mind, such as perceptions, attitudes, or biological factors like illness or hunger, influencing the stress response.

• External Stressors: Stimuli from outside the individual, such as exams, arguments, or work pressures, that provoke stress.

• Psychological Components of Stress: Subjective mental processes, including personal appraisal and emotional reactions, that influence how stress is experienced; e.g., feelings of worry or excitement.

• Eustress and Distress: Psychological states of stress; eustress is positive, motivating stress, while distress is negative and overwhelming, often impairing functioning.

📝 Essential Points

• Stress involves both psychological (perception, appraisal, emotions) and physiological (bodily responses) components.
• Personal appraisal determines whether a stressor results in eustress or distress; perceptions vary between individuals.
• Internal stressors include attitudes, rumination, self-esteem, and nervous system dysfunction, which influence how one perceives stress.
• External stressors are environmental demands like exams, social conflicts, or workload.
• The interaction of internal and external stressors can amplify the stress response, often leading to heightened emotional and physical reactions.
• Physiological responses to stress include the fight-or-flight-or-freeze response, involving increased heart rate, adrenaline release, and other autonomic nervous system activities.
• Chronic stress leads to prolonged cortisol release, which can suppress immune function and deplete energy reserves.

💡 Key Takeaway

Stress is a complex interplay of psychological perceptions and physiological reactions, with internal and external factors shaping how individuals experience and respond to stressful situations. Recognizing these components helps in understanding stress management and coping strategies.

📖 4. Physiological Stress Responses

🔑 Key Concepts & Definitions

• Stress: A psychological and physiological response to a stimulus (stressor) that demands attention or coping efforts.
• Stressor: A stimulus, internal or external, that triggers the stress response.
• Fight-or-Fight-or-Freeze Response: An involuntary, automatic physiological reaction to acute threats, involving either confronting, escaping, or freezing in response to danger.
• Acute Stress: Short-term stress characterized by intense symptoms that resolve quickly, activating immediate biological responses.
• Chronic Stress: Long-term stress lasting months or more, leading to sustained physiological responses, including hormone release.
• Cortisol: A hormone released during stress, especially chronic stress, that increases blood sugar, supports metabolism, and modulates immune function over prolonged periods.

📝 Essential Points

• The stress response involves both psychological (subjective perception) and physiological (bodily) components.
• Internal stressors originate within the individual (e.g., attitude, rumination, low self-esteem, nervous system dysfunction), while external stressors come from the environment (e.g., exams, arguments, workload).
• The fight-or-fight-or-freeze response activates the autonomic nervous system, leading to physiological changes such as increased heart rate, rapid breathing, or temporary immobility.
• During acute stress, the body releases adrenaline and noradrenaline for immediate action, and cortisol to sustain arousal.
• Chronic stress involves prolonged cortisol secretion, which can support energy needs but may suppress the immune system if sustained.
• The sympathetic nervous system triggers fight or flight, while the parasympathetic nervous system can induce freezing or calming responses.
• Physiological responses to stress are generally consistent across individuals, unlike psychological responses which are subjective.

💡 Key Takeaway

Physiological stress responses are automatic, biological reactions that prepare the body to confront or escape threats, with acute stress activating immediate survival mechanisms and chronic stress involving sustained hormonal changes that can impact overall health.

📖 5. Acute Stress Response

🔑 Key Concepts & Definitions

• Stress: A psychological and physiological response to a stimulus (stressor) that demands attention or coping efforts.
• Stressor: A stimulus, internal or external, that triggers the stress response.
• Acute Stress: A short-term stress characterized by intense psychological and physiological symptoms that are brief in duration.
• Flight-or-Fight-Or-Freeze Response: An involuntary, automatic reaction to a threat involving either escaping, confronting, or freezing in response to danger.
• Fight: The response where an organism confronts the stressor, activating sympathetic nervous system and releasing adrenaline.
• Freeze: A response involving immobility and shock, often with brief parasympathetic activation, to avoid detection or assess the threat.

📝 Essential Points

• The acute stress response is immediate and adaptive, helping organisms survive sudden threats through physiological reactions like increased heart rate, rapid breathing, and adrenaline release.
• The flight-or-fight-or-freeze response involves activation of the autonomic nervous system, primarily the sympathetic nervous system, to prepare the body for action.
• Fight involves confrontation, flight involves escape, and freeze involves immobility, each with distinct physiological effects such as increased blood flow, adrenaline release, or temporary blood pressure drops.
• The cortisol hormone is not primarily involved in acute stress but plays a role in longer-term stress responses, helping sustain arousal and energy levels.
• The fight-or-freeze responses are automatic and involuntary, crucial for immediate survival but can be maladaptive if triggered excessively or inappropriately.

💡 Key Takeaway

The acute stress response, especially the fight-or-flight-or-freeze reaction, is an essential survival mechanism that prepares the body to respond rapidly to threats through automatic physiological changes.

📖 6. Chronic Stress and Cortisol

🔑 Key Concepts & Definitions

• Chronic Stress: A prolonged state of stress lasting for months or longer, characterized by sustained physiological arousal and potential negative health effects.

• Cortisol: A steroid hormone produced by the adrenal glands, released during stress to increase blood sugar, improve metabolism, and reduce inflammation; involved in long-term stress responses.

• Flight-or-Fight-or-Freeze Response: An involuntary, automatic physiological reaction to acute threats, involving either fleeing, confronting, or freezing in response to danger.

• Acute Stress: Short-term stress with intense psychological and physiological symptoms, typically lasting minutes to hours, activating immediate survival responses.

• Physiological Stress Response: Bodily reactions to stressors, including increased heart rate, rapid breathing, and hormone release, which prepare the body to respond.

• Eustress and Distress: Psychological responses to stress; eustress is positive and motivating, while distress is negative and overwhelming.

📝 Essential Points

• Stress Types: Internal stressors originate within the individual (e.g., attitude, rumination), external stressors come from the environment (e.g., exams, arguments). Both can combine to trigger stress responses.

• Physiological Responses: Acute stress activates the sympathetic nervous system, leading to fight, flight, or freeze responses, with physiological changes like increased heart rate and adrenaline release.

• Cortisol's Role: During chronic stress, cortisol is released over an extended period, maintaining heightened arousal, increasing blood sugar, and supporting metabolism. However, prolonged high cortisol levels can suppress the immune system.

• Differences in Stress Duration: Acute stress involves immediate, short-lived responses; chronic stress involves sustained biological activation, primarily through cortisol, which can lead to health issues like immunosuppression.

• Subjectivity of Psychological Stress: Psychological responses (eustress vs. distress) vary between individuals based on perception, whereas physiological responses tend to be more consistent.

💡 Key Takeaway

Chronic stress involves prolonged biological activation, primarily through cortisol, which sustains arousal but can impair health if persistent, highlighting the importance of managing long-term stress to prevent adverse effects.

📖 7. Internal Stressors

🔑 Key Concepts & Definitions

• Internal Stressor: A stimulus originating from within an individual's body or mind that triggers the stress response, such as perceptions, thoughts, or biological symptoms.
  Example: Negative attitude or rumination.

• Cognitive Internal Stressor: Internal stressors related to mental processes, including attitudes, beliefs, or thought patterns that influence stress perception.
  Example: Low self-esteem or pessimism.

• Affective Internal Stressor: Internal stressors linked to emotional states or feelings that contribute to stress, such as anxiety or frustration.
  Example: Persistent worry or anger.

• Nervous System Dysfunction: A biological internal stressor involving irregularities in neurotransmitter production (e.g., GABA), leading to an overactive stress response.
  Example: Insufficient GABA causing difficulty in regulating stress.

• Rumination: Repetitive and passive focus on negative thoughts or feelings about stressful events, which intensifies and prolongs stress.
  Example: Continuously worrying about a mistake made.

• Low Self-Esteem: A negative self-assessment that diminishes confidence in coping abilities, increasing susceptibility to stress.
  Example: Believing one cannot handle academic pressure.

📝 Essential Points

• Internal stressors originate from within the individual, including psychological factors like attitude, rumination, and self-esteem, as well as biological factors such as nervous system dysfunction.
• Negative attitudes, persistent negative thinking, and poor self-image heighten the likelihood of perceiving situations as stressful.
• Biological internal stressors, such as neurotransmitter imbalances, can impair the body's ability to regulate stress effectively.
• Internal stressors often interact with external stressors, amplifying the overall stress response.
• Understanding internal stressors helps in developing coping strategies focused on changing perceptions and biological regulation.

💡 Key Takeaway

Internal stressors are psychological and biological factors originating within an individual that influence how stress is perceived and experienced, often intensifying the body's stress response and affecting overall well-being.

📖 8. External Stressors

🔑 Key Concepts & Definitions

• External Stressor: A stimulus originating outside the individual that triggers the stress response, such as exams, arguments, or financial difficulties.

• Stress Response: The psychological and physiological reactions to a stressor, involving emotional states and bodily changes aimed at coping with the stressor.

• Acute Stress: A short-term stress response characterized by intense but brief psychological and physiological symptoms, often activating the flight-or-fight-or-freeze response.

• Chronic Stress: A long-term stress condition lasting several months or more, involving sustained physiological responses like prolonged cortisol release, which can impair health.

• Flight-or-Fight-or-Freeze Response: An involuntary, automatic reaction to a threat involving either fleeing, confronting, or freezing, mediated by the autonomic nervous system.

• Cortisol: A hormone released during stress that helps maintain arousal, increase blood sugar, and regulate metabolism; prolonged elevation can suppress the immune system.

📝 Essential Points

• External stressors are environmental stimuli that demand attention and coping efforts, such as work pressure or social conflicts.
• Stress responses can be psychological (emotional reactions) or physiological (bodily changes), and often involve the activation of the autonomic nervous system.
• Acute stress triggers immediate biological responses like increased heart rate and adrenaline release, facilitating quick reactions.
• The flight-or-fight-or-freeze response is adaptive for survival but can be detrimental if activated excessively or repeatedly.
• Chronic stress involves sustained cortisol release, which can provide energy but may lead to health issues like immune suppression.
• Internal and external stressors often interact; external events can influence internal perceptions, amplifying the stress response.

💡 Key Takeaway

External stressors are environmental challenges that activate automatic physiological responses and subjective psychological reactions, with the duration and intensity of stress determining whether the response is acute or chronic.

📖 9. Psychological Stress Responses

🔑 Key Concepts & Definitions

• Stress: A psychological and physiological response to a stimulus (stressor) that demands attention or coping efforts. It involves both mental and bodily reactions to perceived challenges.

• Stressor: A stimulus, either internal or external, that triggers the stress response. It can be an environmental event or an internal thought or feeling.

• Internal Stressor: A stimulus originating from within the individual, such as negative attitudes, rumination, low self-esteem, or biological factors like nervous system dysfunction.

• External Stressor: A stimulus from outside the individual, such as exams, arguments, or work pressure, which prompts a stress response.

• Eustress: A positive psychological stress response characterized by feelings of motivation and excitement, often leading to improved performance.

• Distress: A negative psychological stress response involving feelings of worry, frustration, or upset, typically impairing functioning.

📝 Essential Points

• Stress involves both psychological (perception, emotions) and physiological (bodily reactions) components; psychological responses are subjective, while physiological responses tend to be consistent across individuals.

• Internal stressors are influenced by personal cognition and biological factors, affecting how one perceives and reacts to external events.

• External stressors are environmental stimuli that demand attention and effort, such as exams or conflicts.

• Psychological responses to stress are highly individual; the same stressor can evoke eustress in one person and distress in another.

• The subjective nature of stress means that psychological reactions (eustress or distress) can change over time, depending on circumstances and perceptions.

• Physiological responses to stress include the activation of the autonomic nervous system, leading to reactions like increased heart rate, rapid breathing, or temporary immobility (freeze).

💡 Key Takeaway

Stress is a complex interplay of psychological perceptions and physiological reactions, with individual differences shaping whether it results in positive (eustress) or negative (distress) outcomes, influencing performance and well-being.

📊 Synthesis Tables

⚠️ Common Pitfalls & Confusions

1. Confusing stress with stressor: stress is the response, stressor is the stimulus.
2. Assuming all stress is negative; eustress is positive stress that motivates.
3. Overlooking the role of perception in psychological stress components.
4. Misidentifying internal vs. external stressors; internal originates within, external from outside.
5. Believing cortisol is only harmful; it has essential functions in short-term stress.
6. Ignoring the physiological signs of acute stress, such as adrenaline rush.
7. Underestimating the impact of chronic stress on immune function and health.
8. Mistaking physiological responses for emotional reactions; bodily reactions can occur without conscious awareness.
9. Overgeneralizing stress responses; individual differences influence reactions.
10. Confusing the fight-or-flight response with freeze; both are part of acute stress reactions.

✅ Exam Checklist

• Define stress and distinguish it from stressor.
• Identify internal and external stressors with examples.
• Explain psychological components of stress, including perception and appraisal.
• Describe physiological responses to stress, focusing on adrenaline, cortisol, and autonomic activation.
• Differentiate between acute and chronic stress responses.
• Understand the role of cortisol in prolonged stress.
• Recognize signs of physiological stress responses.
• Explain the concept of eustress versus distress.
• Identify how internal stressors like rumination and low self-esteem influence stress.
• Describe how external stressors such as exams or arguments trigger stress responses.
• Discuss the interaction between psychological perception and physiological reactions.
• Recall the fight-or-flight-or-freeze response and its triggers.