Welcome to the Psychology of Stress!

Hello there! Today we are diving into a topic that every single one of us has felt at some point: Stress. In Psychology 9990, we don't just talk about feeling "stressed out" before an exam; we look at the biological and psychological reasons why it happens, how we measure it, and most importantly, how we manage it.

By the end of these notes, you’ll understand how stress can be a life-saver in emergencies but a health-wrecker when it lasts too long. Don't worry if some of the biological terms seem a bit heavy—we will break them down step-by-step!

1. Measuring Stress

How do we know how stressed someone is? Psychologists use two main "yardsticks": Physiological measures (body signals) and Self-report measures (what the person says).

A. Physiological Measures: The Body’s Alarm

When you are stressed, your body goes into "Fight or Flight" mode. Psychologists measure this using gadgets:

  • GSR (Galvanic Skin Response): When you’re stressed, you sweat more (even just a tiny bit on your fingertips). Sweat conducts electricity. A GSR machine passes a tiny, painless current through your skin to see how much "resistance" there is. High sweat = High stress.
  • Blood Pressure and Heart Rate: Your heart pumps faster to get oxygen to your muscles. Measuring this gives an objective "number" for stress.

B. Self-Report Measures: Asking the Person

Sometimes, the best way to know is to ask! Two famous scales are:

  • Holmes and Rahe (1967) - Social Readjustment Rating Scale (SRRS): They looked at major "Life Events" (like moving house, marriage, or losing a job). Each event is given a score in Life Change Units (LCUs). The higher your total score for the year, the more likely you are to get sick.
  • Friedman and Rosenman (1974) - Type A Personality: They used interviews and observations to see if certain personalities get more stressed. Type A people are competitive, hurried, and easily angered. Type B people are relaxed and easy-going.

Quick Review: Objective measures (like GSR) are great because people can't lie to a machine. Subjective measures (like the SRRS) are great because they look at the reason behind the stress.

2. Causes of Stress

Why do we get stressed? It’s usually a mix of our environment and our own personalities.

A. Life Events

As mentioned with Holmes and Rahe, change causes stress. Even "good" change, like getting married or starting a dream job, requires your body and mind to adjust. This adjustment takes energy and creates stress.

B. Work and Lack of Control

Work is a huge stressor. A key study to remember is Johansson et al. (1978). They looked at Swedish sawmill workers.

  • The "High Risk" Group: These workers had repetitive jobs, worked at a pace set by a machine, and had very little control.
  • The Result: These workers had much higher levels of stress hormones in their urine and took more sick days than those with more flexible jobs.

Analogy: Imagine being a passenger in a fast car with a reckless driver. You feel stressed because you have no control over the brakes. Work is the same way!

C. Personality (The Type A Factor)

Some people are "stress magnets." Friedman and Rosenman found that Type A individuals (competitive, impatient) were much more likely to develop Coronary Heart Disease (CHD) than Type B individuals. It turns out that hostility (getting angry easily) is the most dangerous part of the Type A personality.

Key Takeaway: Stress isn't just about what happens to you; it's about how much control you feel you have and how you react to it.

3. Management of Stress

Now for the good news: we can fight back! There are three main ways to manage stress.

A. Medical/Pharmacological (Drugs)

Doctors often prescribe two types of medicine:

  • Benzodiazepines (BZs): These slow down the Central Nervous System. They make you feel calm and relaxed. (Think of them as a "mute" button for your brain's alarm).
  • Beta-blockers: These don't work on the brain; they work on the heart and blood vessels. They stop the physical symptoms of stress (like a racing heart or shaking hands). Musicians often use these before a big performance.

Common Mistake: Don't confuse the two! BZs work on the mind; Beta-blockers work on the body.

B. Psychological: CBT (Cognitive Behavioral Therapy)

CBT is about changing how you think so you can change how you act.
1. Identify: Figure out the negative thoughts (e.g., "I'm going to fail this exam").
2. Challenge: Look for evidence. Is it really true?
3. Replace: Swap the thought for something realistic (e.g., "I've studied hard, and I can only do my best").

C. Alternative: Imagery

This is a technique where you use your imagination to create a "happy place." By focusing on the sights, smells, and sounds of a relaxing environment (like a beach), you trick your body into lowering its stress response.

Did you know? Your brain has a hard time telling the difference between a real relaxing beach and a very vivid imagined one! That's why imagery works.

Summary Checklist

Check if you can answer these before moving on:

  • Can I explain the difference between GSR and SRRS?
  • Do I know why the Swedish sawmill workers were so stressed? (Hint: Control!)
  • Can I name the two main types of drugs used for stress?
  • Do I understand the "A-B-C" of CBT (Affect, Behavior, Cognition)?

You've got this! Psychology is all about understanding ourselves. Stress might feel overwhelming, but by studying it, we learn how to take the power back. Keep going!