Lecture 15 - Stress Management Flashcards
What is Stress?
occurs in response to circumstances that require adjustment or adaptation
Individuals respond differently to the same “stressor”
Quality and intensity of the stress response mediated by what
appraisal
wha is the Appraisal of stress
Way we evaluate or interpret the threat from a stressor & the resources
available
stimulus -> appraisal -> response
When does stress result?
• “Dangerous, difficult, or painful” event • Don’t have resources
how does stress vary from person to person
Degree of stress in response to the SAME stressor will vary from person to person.
• Stress less intense when we feel confident in ability to maintain control & believe changes (despite being out of your control) are manageable
• Stress becomes overwhelming when changes are perceived as insurmountable
• Within person differences (less tolerant when under stress)
What factors (i.e. situational, person) lead to smaller or larger stress responses?
- Social support = less stress
2. Coping style = certain styles more adaptive
Where does stress come from?
Stress Modifiers continued Don’t go NUTS! Novelty Unpredictability Threat to ego Sense of loss of control
Being in situations that involve N.U.T.S. causes the release of stress hormones. But the mere act of anticipating them also does the trick!
Is All Stress Bad?
- Beneficial if short- term or at mild levels
* Negative if chronic and intense
Stress Management Tips
1) Identify your stressors
2) Build regular exercise into your life 3) Make sure you eat and sleep well
4) Take time out
5) Problem-solving techniques
6) Learning calming techniques
7) Assertiveness training and communication skills 8) Negative thinking
Cognitive Behavioral Therapy for stress
It’s not the situation that is creating the problem, it’s our perception of the situation
• We can change the way we think or behave, and subsequently change our feelings
• Thought records:
•Evidencethatsupportthefeeling
• Evidence against the feeling
• What will I say to a friend if they feel this way?
• How big of an issue will this be in a few hours, days, or years? –
feelings are temporary
Unhelpful Thinking Styles Examples
all or nothing thinking
over generalizing
magnification and minimization
disqualifying the positive
explain Stress-Management: Changing Self-Talk
- You can reduce stress by changing your outlook on the situation
- Avoidseeingcrisesasinsurmountableproblems
- Look for the positive instead of dwelling on the negative.
- Challenge certain ways of thinking that tend to increase your stress.
- You can think yourself into distress!
- Avoid mind-reading other people’s motives
explain Progressive Muscle Relaxation
Developed by Jacobson in the early 1920s.
• Anxiety manifests itself through tension in the muscles; if one can reduce the muscular response, then one can also reduce the experience of stress.
• Involves tightening and relaxing sequentially various muscle groups throughout the body, slowly, one at a time.
Important to pay very close attention to the feelings related with both tension and relaxation
Why tense when the goal is to relax?
- Tense the muscles
- Notice the feeling in all the muscles that are tight 3. Relax
- Enjoy the pleasant feeling
explain Progressive Muscle Relaxation
Preparing for PMR
• Find a quiet place at home when can be free of any sudden disturbances
• Time of day when there are no time pressures
• Any time of day or night but avoid immediately following lunch or dinner (1.5 hours after)
• Assume a comfortable position in chair/sofa or bed
• Loosen any tight clothing, remove glasses
• Give yourself permission to relax
• Assume a passive, detached attitude
• Donotovercontractyourmuscles
• Avoid areas of recent injury
explain Visualization
- Effective in treating many stress-related illnesses including headaches, muscle spasms, chronic pain, and anxiety.
- Sometimes the effects can be felt immediately and sometimes it takes several weeks of practice to feel any benefit
- Involves imagining a scene or an image as completely as you can • Guided visualisation for relaxation
- Loosen your clothing or wear comfortable clothing.
- Scan your body. Notice and tension and in which muscles. Relax those
muscles as much as you can. - Begin creating mental sense impression. Involve all your senses
- Use self statements to aid your relaxation. Use the present tense and avoid
negatives. - Visualise three times a day – morning/night, reduce tension
