Stress, relaxation and rest




INTRODUCTION


Although stress, relaxation and rest are separate concepts there is a high degree of interdependence. Fundamental to all, however, is the influence of psychological stress. Consequently, in this chapter emphasis has been placed on developing an awareness of recognizing and managing stress, as it is from this foundation that understanding of relaxation and rest can develop.


OVERVIEW



Subject knowledge


This section addresses the nature of stress, its effects on individuals and the role it plays in the lives of everyone, together with the physiological, psychological and social changes that occur in response. The consequences of exposure to very stressful events and prolonged exposure to stress are focused on when examining the conditions of burnout and post-traumatic stress disorder. Finally, the concepts of relaxation, rest and sleep are discussed and their relationship to stress is explored.


Care delivery knowledge


This section focuses on strategies that can be used in the assessment and management of both psychological stress and sleep. First stress in clients is addressed. The reasons why clients may suffer from stress help to identify what should be assessed and why, and these are examined in detail. Clients’ carers are also likely to experience stress and common reasons why this is, and the signs that indicate this, are also explored.

The workplace is potentially a very stressful environment. This is probably first recognized by the effects on employees. Consequently, strategies for developing an awareness of your own level of stress, and also for identifying signs of stress in colleagues are discussed together with methods of management.

The final part of this section focuses on assessing sleep and examining ways that sleep can be promoted.



Personal and reflective knowledge


This chapter has been designed to enhance learning through developing self-awareness. The final part of this chapter looks at time management as a means of taking control of stressors and helps you to develop a stress management routine.

On pages 222–223 are four case studies, each relating to one of the branch programmes. You may find it helpful to read them before you start the chapter to use as a focus for your reflections.


SUBJECT KNOWLEDGE


Think about being stressed. Then think about being relaxed. Are they opposite ends of the same scale, or are they more difficult to define? Is stress always bad? Is being relaxed the same as resting? Can you relax and be active at the same time?

Answering these questions can be confusing as at face value the terms seem to be conflicting. So, to begin this chapter the concepts of stress, relaxation and rest will be examined in greater detail.


CONCEPTS OF STRESS


Most contemporary work into stress and stress management is influenced by the fundamental works of Seyle, 1984 and Hebb, 1955. It was Seyle’s work that led medicine to become interested in stress (Pacak & Palkovits, 2001) and it is his definition of stress as ‘the non-specific response of the body to any demand’ (Seyle 1984: 74) that has become used widely in both research and practice.

In vernacular use the term stress is usually associated with negative feelings. This is not always correct though, as a certain amount of stress is a normal part of day-to-day life. Hebb (1955) originally demonstrated this in the arousal curve (Fig 9.1), where an individual’s performance is seen to increase in proportion to the level of arousal. Once the individual’s maximum capacity for arousal is exceeded though, performance falls and adverse effects on an individual’s health begin.


Although since surpassed by more complex models, what is important about Hebb’s work is that it shows all individuals require a certain amount of stress to achieve optimal functioning. Once this point is exceeded though, an individual’s ability to function deteriorates rapidly and this is also associated with negative effects in health. This explains why people in very demanding, high-pressure jobs are at risk of developing stress-related diseases.

Hebb’s work explains the relationship between exposure to excessive stress, performance and illness; however, people who have jobs that offer little in the way of stimulation also develop stress-related diseases. This apparent contradiction to Hebb’s arousal theory was proposed by Sutherland & Cooper (1990) and latterly by Zivnuska et al (2002). While they agreed with Hebb that over-stimulation caused excessive stress, they found that stress also could be caused by under-stimulation. This led to the evolution of Hebb’s arousal curve into an inverted U which identified an optimal level of performance in the centre of excessive levels of stress characterized by under-stimulation and over-stimulation (Fig. 9.2) and shows that boredom is just as stressful as over-stimulation.


Seyle (1984) took a slightly different view on the nature of stress. He argued that stress could be positive or negative. Positive stress he named eustress (from the Greek word ‘eu’; good) and it is associated with feelings of excitement or euphoria. Conversely, negative stress was named distress (from the Latin word ‘dis’; bad). Although the body undergoes similar immediate physiological changes in both types of stress, it is the long-term effects of distress that are damaging. Seyle’s definition integrates well with the inverted U hypothesis in that individuals require a certain amount of arousal to perform optimally (whether this occurs when working or when relaxing). This occurs in eustress stimulation. If the arousal becomes too great or too little, however, then eustress is replaced by distress.



PHYSIOLOGICAL CHANGES IN STRESS



The General Adaptation Syndrome










B9780702029400000093/gr3.jpg is missing
Figure 9.3

(adapted from Seyle 1984 by kind permission of McGraw-Hill).


1. Alarm reaction


This is a very rapid physiological response, activated by the sympathetic nervous system and adrenal medulla, which prepares the body for action. It causes an increase in the secretion of adrenaline (epinephrine) and noradrenaline (norepinephrine), invoking the fight or flight response causing the physiological changes summarized in Table 9.1, which prepare the body to either confront and fight, or to escape quickly from, the stressor.




































Table 9.1 Major physiological changes associated with the flight or fight response
System Effect Outcome
Circulatory system


Increased heart rate and force of contraction


Peripheral vasoconstriction
Concentrates blood in the body core, increases blood pressure and increases the flow of blood to the large skeletal muscles that will be used either in fighting or running away
Respiratory system


Increase in respiration rate


Dilation of bronchi
Increases oxygenation of the blood, providing the muscles with vast amounts of oxygen in anticipation of the increased aerobic respiration involved in major exertion
Eyes Pupil dilation Allows more light into the eyes, resulting in better vision
Skeletal muscles Increased tension Quicker response
Excretory system Increased micturition Removes excess fluid to reduce body weight and allow a quicker response
Digestive system


Diarrhoea


Vomiting


Dry mouth



Reduces weight


Reduces weight


Prevents eating and adding to weight
Skin Sweat gland activation Increases cooling in anticipation of muscle activity


2. Resistance reaction


The alarm reaction is followed by the resistance reaction. This is a long-term response brought about by a chain of hormones originating in the hypothalamus (see Fig. 9.3). It begins with the release of corticotrophin releasing hormone which stimulates the anterior pituitary gland to secrete adrenocorticotrophic hormone. In turn this stimulates the adrenal cortex to increase the secretion of cortisol. The action of cortisol increases glycogenesis and catabolism of body proteins leading to hyperglycaemia, which provides energy to sustain the response.

Cortisol also suppresses the inflammation response, enabling the body to continue this reaction if it becomes damaged. It also constricts the peripheral blood vessels and maintains blood pressure within the skeletal muscles and vital internal organs should blood loss occur though damage to the body surface.

Cortisol also suppresses reconstruction of connective tissue and the immune system though, which can have serious adverse consequences in the long term. In practice, this is likely to be of particular significance during recovery from illness or surgery.


3. Exhaustion


This is the final stage of the General Adaptation Syndrome. It occurs following prolonged exposure to stressors and, if continued, leads to illness and, eventually, death. Prolonged use of the General Adaptation Syndrome, as occurs in stressful environments where there is no escape, therefore has adverse consequences for the health of individuals.


THE STRESSFUL PERSONALITY


Some individuals consistently respond to stressors in similar ways. The most common classification is that of Friedman & Rosenman (1974) who identified two personality types: type A and type B (Fig. 9.4). The type A personality is characterized by extreme competitiveness and an inability to place stressors in perspective. They routinely work against the clock, find it difficult to say ‘no’ or to delegate, and consequently find themselves with multiple commitments. Consequently, they are unable to fit all their demands into the available time and they end up juggling tasks, switching from one to another, without completing any. This is worsened by a lack of direction. Rather than taking a systematic approach to problem solving, they attempt to solve problems without first identifying the goals. They are also fiercely competitive, leading them to appear aggressive, and they react to minor irritations in the form of temper tantrums. By way of contrast, the second personality type, type B, is the antithesis to type A. They are almost unconcerned when confronted by stressors.



It is not just the circulatory system that is affected by continued exposure to stressful events though. Figure 9.3 shows that the action of cortisol suppresses the immune response. This was demonstrated by Brosschot et al., 1998 and Segerstrom and Miller, 2004, who found that when individuals were exposed to stressors they were unable to control, their immune systems became suppressed. Similarly, Pruessner et al (1999) reported that individuals who were in situations where they experienced high distress and low self-esteem had higher serum cortisol than would be expected, which in turn suppressed their immune systems. A suppressed immune system renders the individual less able to fight off disease. Often people find that when they are tired, such as when they have been working for a long time without a holiday break, they become more susceptible to minor infections such as colds, and that once they contract an infection it takes longer than usual to recover. Indeed, the incidence of sickness in the workplace is an indicator of employee stress.

The immune system also protects the body against more sinister diseases though. Following major life events an extreme stress response is invoked and it has been observed that for around a year afterwards people have an increased susceptibility to developing cancers (Lillberg et al., 2003 and Thaker et al., 2007).

Evidence-based practice



PSYCHO/SOCIAL RESPONSES TO STRESS


Psycho/social responses to stress vary according to the level of threat. A mild level of stimulation, where the individual remains in control (eustress), is accompanied by positive feelings. As the level of stress increases though, the pleasure changes to a feeling of being overwhelmed (distress). The ability to function effectively decreases and although individuals may be aware of what is happening, they find it difficult to engage in problem-solving thinking. Consequently, individuals find they have ever-increasing demands that they are unable to meet, which in turn perpetuates their distress.

Due to the fight or flight reaction that this invokes, individuals may become short tempered and aggressive, and often their social interactions will reflect this increased hostility where they may experience frequent arguments and become intolerant of others. In the long term, this causes their interpersonal relationships to deteriorate (Vernarec 2001), making things worse, and individuals can quickly find themselves locked into a stress cycle.


MENTAL DEFENCE MECHANISMS


Often, in response to stressors, individuals attempt to cope by using mental defence mechanisms (Table 9.2). These were originally identified by Freud (1934), who claimed they provided a defence against conflict, and they have since been developed by many other psychologists. In the short term mental defence mechanisms are a healthy response and they buy time for the individual to adjust. As they do not alter the cause of the distress (they only alter an individual’s interpretation of it) they involve a degree of self-deception and prevent the individual from addressing the problems. Consequently, prolonged use of mental defence mechanisms is unhealthy and potentially damaging.












































Table 9.2 Mental defence mechanisms (Freud 1934)
Mechanism Definition Example
Denial When reality is too unpleasant or painful to face then individuals may deny that it really exists. In some circumstances this is a healthy process as it allows the individual time to come to terms with the problem. Indeed it is the first stage of the grieving process (Kubler Ross 1975). In other situations denial may be more serious (see example) A woman may deny that she could have a serious illness and may delay seeking medical help for a lump she has recently found in her breast
Displacement When it is impossible to address the cause of stress then anger may be redirected on another, innocent but reachable object You may have been given a hard time by your boss to whom you are unable to retaliate. When you return home you immediately have a blazing argument with your partner
Intellectualization To use intellectual powers of thinking, analysis and reasoning to detach oneself from emotional issues For people working in life or death situations, such as in high dependency units, this defence mechanism may be necessary for survival. If the emotional bluntness extends into other areas of the individuals’ lives, however, then the mechanism becomes problematic
Projection Blaming someone else for how you feel The ward manager who is unable to manage the ward effectively may blame the situation on incompetent staff
Rationalization To find an acceptable explanation for an act that you find unacceptable


‘It’s in the overall best interest’


‘You have to be cruel to be kind’


‘I don’t really care that I lost the interview. I didn’t really want the job anyway’
Reaction formation To conceal what you really feel by thinking and acting in the opposite way


Some people who have an issue in their life about which they feel uncomfortable may campaign against the issue


For example, individuals who have led promiscuous lives may campaign strongly for the sanctity of family values
Regression Individuals engage in behaviours from an earlier, more secure, life stage


Losing your temper and engaging in tantrums when things go wrong


Eating when feeling stressed
Repression Painful thoughts are forced into the unconscious. Although they are out of the conscious they may resurface in dreams An accident victim may utilize repression to have no recollection of the events surrounding the accident
Sublimation To redirect the energy from unacceptable sexual or aggressive drives into another socially acceptable activity


Unacceptable aggressive energy focused into a sporting activity


This may not always be a positive mechanism. For example, an ambitious manager may utilize sublimation to secure promotions at the expense of family and social commitments


POST-TRAUMATIC STRESS DISORDER



The main features of PTSD are:


• Flashbacks where individuals relive the experience during nightmares. Occasionally, when awake, they may also feel that the situation is about to recur.


• Emotional numbness and detachment from others.


• Hypervigilance and an enhanced startle reaction.


• Avoidance of anything resembling the triggering event.


• Confusion, anxiety and depression; there may be attempts to commit suicide.

Additionally, a number of other symptoms can occur including insomnia, headaches, ulcers and circulatory problems. Sometimes individuals blame themselves for the incident and suffer additional fear and guilt. Furthermore, to compensate individuals may abuse alcohol or other drugs, which may lead to dependence.

The most effective methods of treatment for PTSD are early supportive interventions that avoid focusing on the traumatic event. Following 1 month, however, all individuals involved in the event should be screened for PTSD. Those identified as suffering can then be offered targeted interventions, which should also include support for the sufferer’s family (NICE 2005). Chapter 12, ‘Aggression’, contains further information on managing PTSD.


BURNOUT


When people are exposed to stressors for prolonged periods they can develop a condition called burnout. People suffering from burnout feel drained, emotionally blunt and cynical. As burnout is usually work-related; sufferers feel devalued by their employers and trivialize any achievements they make. Consequently their relationships within work deteriorate and the effects can also spill out of the workplace where they may struggle to maintain social contacts and partnerships (Leiter & Maslach, 2005).

Most employees in health and social care work with ill people for prolonged periods, often with inadequate resources or support. These are powerful sources of distress which predisposes to burnout (Schmitz et al., 2000 and Leiter and Maslach, 2005).

Burnout is aggravated by the highly competitive, insecure workplaces that are common in contemporary society, where working long hours – frequently for low pay – are seen as normal (Leiter & Maslach, 2005). This leads individuals to feel that their feelings are as a result of weakness in their character, thus compounding their problem as they are reluctant to seek help (Payne 2001).


CAUSES OF STRESS


The causes of stress (stressors) are the result of an individual’s interpretation of a phenomenon. Holmes & Rahe (1967) discovered that certain life events invoked differing amounts of stress and that their effects accumulated. Their classification of the significance of these stressors forms the Social Readjustment Rating Scale (SRRS) (Box 9.1), an instrument which is still commonly used. On this scale, according to the amount of stress invoked by a stressor, a greater weighting is ascribed to it.

Box 9.1


(from Holmes & Rahe 1967, by kind permission)

To use the scale, each stressor that has occurred within the previous year is identified. By summating the rating ascribed to each it becomes possible to assess an individual’s level of stress. For clinical work, Holmes & Rahe found that a score over 300 was associated with an increased risk of developing a stress-related disease.

Evidence-based practice



Following the loss of a partner, the surviving spouse often becomes ill and may die. Lichtenstein et al (1998) found people most at risk were those bereaved between 60 and 70 years. Similar findings were reported by Hart et al (2007) who found the mortality rate among surviving spouses of all ages to be raised significantly.

Within the context of stressful life events, surviving partners, particularly within the older age group, are likely to have: recently experienced retirement, a reduction in income, adjusted to their own ill health, supported the deceased partner and the demands of their illness, experienced the death of the partner, met the financial and family demands following the death and undergone their own grieving, from both the loss of their partner and, according to Narayanasamy (1996), from feeling abandoned by their spiritual beliefs.

Try using the SRRS to calculate the effect of the above stressors on an individual. You will find a web-based SRRS calculator in Evolve 9.2 on the Evolve website.



The SRRS was developed over 40 years ago and has been criticized for its inability to predict the specific type of illness and for relying on retrospective data. Despite this, it remains a reliable instrument and enjoys extensive contemporary use in practice and research (Scully at al 2000). There are two major limitations of the scale, however. First, it only addresses long-term stressors and fails to take into account short-term stressors such as being late for work or sitting in a traffic jam. Short-term stressors, or ‘hassles’, invoke a severe stress response but only for a short period (Lazarus et al 1985). Being out of the individual’s control though, they invoke distress and have adverse effects on health.

The second shortcoming of the SRRS is forwarded by Le Fevre et al (2006), who argue that it is difficult to generalize individuals’ esoteric experiences of stress. Holmes & Rahe (1967) assumed that a stressor causes the same amount of stress for everyone. This is the engineering model of stress and is demonstrated in Figure 9.5 where the spider is interpreted identically by subject A and subject B.


Le Fevre et al (2006) argue this model is too simplistic, and that to gain a true understanding of the nature of stress, the stressor must be appraised from the context of the perceived threat (or excitement) that it poses; i.e. the level of stress depends on the amount of threat the individual thinks it poses. This is represented in Figure 9.6 where subjects A and B are exposed to the same stressor as before but, because of the meaning subject B attaches to the spider in that particular context, the interpretation of threat is greater for subject B than subject A.


Therefore, to understand an individual’s stress also requires measuring hassles and gaining an understanding of their interpretation of stressors (Lazarus et al., 1985, Hahn and Smith, 1999, Narayanasamy and Owens, 2001 and Le Fevre et al., 2006). Applied to clinical practice, this suggests that the use of the SRRS to measure long-term stress is useful in so much as it identifies a baseline of background stressors. From this baseline, however, the effects of day-to-day stressors and the interpretation an individual attaches to the nature of stressful experiences must also be added.


RELAXATION AND REST


Relaxation and rest are linked strongly with stress. Sometimes relaxing is simply doing something different from work. Thus, relaxation can be active or recreational, for example walking or playing a sport (eustressful activities). At other times relaxing means reducing physical activity (such as sunbathing).

Relaxation is generally the precursor to rest. Rest is the period when the body does minimum activity; allowing restorative processes to happen and following which the individual feels refreshed or rested. Often this coincides with sleep.

Although there is a close relationship between stress and relaxation, they are not opposite ends of a scale. It depends on context and the amount of control the individual has over the situation. Sitting down and doing nothing in a quiet room at home may be relaxing; however, sitting and doing nothing in an airport because your flight has been delayed is far from restful! Similar to stress then, relaxation and rest need to be examined in context.


SLEEP


Sleep is associated with resting. It is a recurrent natural condition where consciousness is temporarily lost and bodily functions are partly suspended. It ends either by a natural return of consciousness or by external stimulation, for example by an alarm clock.

There are five stages in the sleep cycle (Box 9.2). Initially individuals move through stages 1 to 4. This is followed by a period of rapid eye movement (REM) sleep, a lighter level of sleep which is when dreaming occurs and is also when the individual will change position in bed. The sleep cycle then returns to stage 2 and repeats until the individual awakens. Each cycle lasts around 90 minutes in an adult, although the length of time spent at each stage alters throughout the night; during the early night the percentage spent in stages 3 and 4 is larger in comparison to REM sleep, while in the later hours of sleep the proportion of REM sleep increases.




Patterns of sleep



The normal pattern of sleep also changes with age (Table 9.3). However, within these norms individuals’ needs for sleep differ. It is therefore impossible to generalize exclusively from these data and it is the individual who best knows whether or not they are receiving enough sleep.






















Table 9.3 Pattern of sleep according to age
Age 2 months 3 years 25 years 75 years
Amount of sleep 18 hours 13 hours 8 hours 5 hours in 24 hours
Pattern of sleep Asleep between daytime feeds Night sleep and day nap Night sleep Night sleep and day nap(s)


CARE DELIVERY KNOWLEDGE


Although individuals respond to stress in their own esoteric ways, some responses are universal. By measuring these it is possible to assess the degree of stress an individual is experiencing and to consider the ramifications on their ability to relax and rest. The first part of this section therefore begins by outlining tools to measure stress. This progresses to examine common causes of stress affecting clients, carers and care professionals and at the end of this section, strategies for managing stress are discussed.

The second part of Care Delivery Knowledge discusses how sleep may be assessed and outlines approaches to use to promote sleep.


METHODS OF ASSESSING STRESS



Physiological measures




The Social Readjustment Rating Scale


The SRRS (Holmes & Rahe 1967) was discussed in the Subject Knowledge section of this chapter. It is inappropriate to use only this instrument, as it may not record all the factors that are causing the current period of distress. Nor does it measure the amount of stress felt by the individual. However, this is an excellent instrument to gain insight into the background of an individual’s situation, and to provide avenues for further exploration.


Stress scales and diaries


Because it is experienced by an individual, and not outwardly observable, stress is very difficult to measure. A very similar construct with equally difficult measurement is pain. Because of its subjective nature, the amount of pain patients experienced was frequently misjudged and in consequence they were given inadequate analgesia. This led to the development of pain scales where patients indicated the severity of pain they felt ranging from ‘No pain’ at one end to ‘Unbearable pain’ at the other. Although these are not decisive measures of pain, they indicate the effectiveness of pain management strategies, particularly if they include some form of scaling.



IDENTIFYING COMMON SOURCES OF STRESS


For clarity, this section examines separately stress that occurs in clients, in their relatives and in the workplace.



Stress in clients


Stress that clients experience may be:


• a primary reason for referral


• a cause of, or a contributory factor to, an illness

Only gold members can continue reading. Log In or Register to continue

Stay updated, free articles. Join our Telegram channel

Dec 10, 2016 | Posted by in NURSING | Comments Off on Stress, relaxation and rest

Full access? Get Clinical Tree

Get Clinical Tree app for offline access