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Stress And Coping
• Stress is defined as “non- specific physiological response of the body to any demand upon it”.
• Stress has both physiological and psychological components
• Stressor: an environmental event or condition that results in stress.
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Physiologic & psychologic responses of stress
* Physiological component:
- Palms sweat.
-Increase heart rate.
- Neck and shoulder muscles tense.
-Headache.
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* Psychological component:
-Irritability
-Increase concentration.
-Hyper arousal.
-↓ memory and performance.
-Worry.
-Gets angry about little things.
-unpleasant thoughts and perceptions.
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Stages of stress:
1- Alarm reaction:
The initial emergency state.
stimulation of sympathetic nervous system, that release of adrenaline and nor-adrenaline, heart rate, muscle tension and dilation of the pupils.
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2- Resistance stage:
- Defensive reactions reach their limits of adaptation.
- If exposure to stress continues, body resources become depleted and resistance can’t be maintained.
3-Exhaustion stage:-
-Defenses failed, stress become overwhelming.
- If stress continues, Sever mental illness or death is possible .
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Types of stressors: 1- Major changes affecting large number of people and universally stressful:
- outside control such as, earthquakes, volcanoes, tornadoes , wars, torture, ethnic inequality.
2- Major disastrous events affecting only one or few persons, such as death of a loved one, major illness, & divorce.
3- Daily hassles: irritate and distress people as having too many responsibilities, feeling lonely or work overload
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Trauma, Grief, Mourning* Psychological trauma: seen as the reaction following the exposure to stressful overwhelming experience that is out of control and coping strategies are insufficient.
* Grief: subjective emotions and affect that are a normal response to the loss.
* Mourning: the outward expression of grief
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* Stages of grieve and mourning:
1. Denial:
2. Anger:
3. Bargaining
4. Depression:
5. Acceptance:
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• stressful person-environment relationships: and their immediate and long-term outcomes:
• 1- Cognitive appraisal:
a- Primary appraisal: the person evaluates if there is potential harm or benefit on self-esteem.
b- Secondary appraisal: the person evaluates what can be done to prevent or overcome harm.
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c- Reappraisal: incorporating new information that may increase or decrease level of stress.
2- Coping with stress:
- " Constantly changing cognitive and behavioral efforts to manage the internal and external demands that are appraised as exceeding the resources of the person" .
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Forms of Coping Strategies:
A) Problem focused coping:
- It is consisted of direct efforts to alter the demands on the person,
- It includes the following coping strategies:
1. Confrontational coping:-
•fighting for what want. Ex: If you are fired from work, you need to know why you were fired and try do convince your boss change his mind.
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• Confronting is the best way to deal with stress (gathering information and taking action to solve the problem).
• People who deal with a problem directly are more likely to solve the problem & also are better prepared to handle future stress.
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• 2- Seeking for Instrumental support:
- Find out the needed information, and available resources to solve the problem.
3- Planned problem solving:
• Defining the problem, set & weighing alternative solutions, then selecting the most appropriate one.
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B) Emotional focused coping:
• Efforts to regulate the emotional consequences of a stressful situation. Positive or negative emotional strategies.
* Positive emotional focused strategies:
1- Accept responsibility:-
• Acknowledge that you brought this on yourself.
2- Positive reappraisal:-
-Ex. reappraise getting fired as being the push you need to look for more interesting job.
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3- Venting of emotions:
- Expressing feelings verbally, or through crying, drawing or playing is very effective.
4- Seeking for social and emotional support:
• Turning to others for comfort and advice on how to hand the situation.
• feel with acceptance and empathy from family members, friends, therapist & other significant people.
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• Negative emotional focused strategies:
1- Self control:-
- Keeping your chin up and not letting your feelings show.
2- Distancing:-
- Make your self busy in other activities to take your mind off the problem.
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3- Escape / avoidance:
- Escaping through drugs, drinking or overeating. chronic avoidance may lead to related health problems (ulcers, hypertension).
C) Religious coping:
- Religion interlock in an individual's life and help him to deal with stresses in life.
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Factors mediating the response to stress
1. personality characteristics, cognitive abilities, believes, attitudes, ..etc.
2. Previous ways of coping.
3. Characteristics of the stressful situations.(nature ,severity, frequency and duration).
- Poor coping may result from sever life threatening stressors.
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4. parenting : predict child resilience and use of more adaptive coping strategies.
5. Locus of control.
6. Social support: emotional responsiveness, empathy, and communication
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Stress and physical illnessstrong correlation
1. Cardiovascular: as "MI", and "CVA".
2. Endocrine: as DM, and thyrotoxicosis.
3. Central nervous system: headache, and migraine.
4. Gastrointestinal tract: as ulcerative colitis and peptic ulcer.
5. Immune system: ↓immunoglobulin, lymphocytes.
6. Cancer. 20
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Stress Management
1. Modify the stressful environment
2. Change the individual cognition.
3. Reduce stress by treating the individuals.
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Techniques in stress management A. Biofeedback: monitoring body physiological functions as heart rate, respiratory rate, blood pressure. ..etc. and learning to control them. *“Effective in the management of some conditions as migraine &essential hypertension”.
B. Relaxation techniques: decrease muscle tension. (relaxation techniques can be practiced at home using a tape recorded instructions).
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C. Meditation: the most effective ways of dealing with stress symptoms.
“It is a psychological form of relaxed concentration necessary for peak performance”.
*The ability to focus on a specific word or object.
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D. Exercise: swimming, walking, running etc. release tension and improve mood and general sense of well being and help decrease anxiety.
E. Group therapy: working with groups of similar back grounds.
“Clients gives each other support and exchange experiences can be helpful for some groups”.
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F. Cognitive-behavioral therapy: is used successfully to treat stress related disorders. *Positive reframing: means turning negative messages into positive messages.
H. Assertiveness training: helps the person take more control over life situations.
“THE END”
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