Coping with SCoping with Sttresresss

Stress: A state of psychological tension or strain.

Health psychology: A subfield of psychology concerned with the relationship between psychological factors and physical health and illness.

THE STRESS RESPONSEA THREE-STAGE PROCESS

Hans Selye summarized the Stress Response in a three- stage process:Fight-or-flight response (Alarm Reaction Stage) : that today is rarely needed. Stage of resistance: The body actively resists and attempts to cope with the stressor. In this stage, the stress response is channeled into the specific organ system most capable of suppressing it. It is this adaptation process that contributes to stress related illness. The specific organ system becomes aroused and, if the arousal is prolonged, it may fatigue and begin to malfunction.Stage of exhaustion: Adaptation energy is exhausted, and signs of fight-or-flight reappea

Stage of Resistance

The longer our bodies stay in a chronic "on guard" resistance stage, the more likely we are to experience ill effects. Today we don't have much opportunity to play out the fight-or-flight response physically in acute stress situations because today's stress is mostly chronic. Though we chronically evoke the fight-or-flight response, modern society does not accept the fight naturally associated with it. Our sedentary lifestyles decrease the outlets for the fight-or-flight hormones that are pumped into the body.The length of time a stressor is with you is an important factor. Stress becomes harmful when it is prolonged and perceived as negative to the recipient.

Stage of Exhaustion

The exhaustion stage of the stress response can ultimately result in death if it is not countered.

Thankfully, it is not often reached. If our bodies are successful in resisting stress, exhaustion does not follow.

We usually adapt to the stress and make whatever adjustments are necessary to cope whether the stress is physical or psychological.

Stressor:

Any environmental demand that creates a state of tension or threat and requires change or adaptation.

Common Signs of Stress

Change

Everyday hassles

Self-imposed stress

Stress and individual differences

Everyday hasslesPressure: A feeling that one must speed up, intensify, or change the direction of one’s behavior or live up to a higher standard of performance.

Frustration: The feeling that occurs when a person is prevented from reaching a goal.

Conflict: Simultaneous existence of incompatible demands, opportunities, needs, or goals.

TYPE A BEHAVIOR AND STRESS

The Type A personality is described as competitive, ambitious, driven, impatient, workaholic, and rushed. Type A put big demands on themselves to accomplish more in less time. They have little time for or interest in hobbies or leisure pursuits and have few intimate friends. The key problem with Type A behavior is stress. Type As put themselves under constant pressure and their bodies react by producing extra amounts of stress hormones

The Type B

personality is the opposite-relaxed, casual, unaggressive, and patient.

Most Type Bs build time into the day fur absorbing activities such as exercise, hobbies, and friendship.

They speak more softly, are less obsessed with success, and tend to deal more effectively with stressful situations.

Important ways to gain control over your life include:

Make healthy lifestyle decisions-getting regular exercise and adequate sleep. Not smoking eating nutritionally, and overindulging in in alcohol allow. You to exert control.Lean and implement time management skills. Getting organized helps spread stress out instead of having it pile up. See Strategy 3b in this chapter.Learn when to say no. Only you know when to take on added duties and assignments and when your "plate is full" and you must say. "No, sorry,not at this time. I have too many irons in the fire." This puts you in charge of your precious time.Regularly practice relaxation techniques and – employ often the other stress-coping strategies found later in this chapter. Commit to restoring a sense of control, and reduce symptoms of stress in your life.

Coping with stress

Direct coping Defensive coping

Direct coping

Compromise: deciding on a more realistic solution or goal when an ideal solution or goal is not practical.

Withdrawal: Avoiding a situation when other forms of coping are not practical

Defensive coping

Defense mechanisms: Self-deceptive techniques for reducing stress, including denial, repression, projection, identification, regression, intellectualization, reaction formation, displacement, and sublimation.

Defense mechanisms

Denial: Refusal to acknowledge a painful or threatening reality.

Repression: Excluding uncomfortable thoughts, feelings, and desires from consciousness.

Projection: Attributing one’s repressed motives, feelings, or wishes to others.

Defense mechanisms

Identification: Taking on the characteristics of someone else to avoid feeling incompetent.

Regression: Reverting to childlike behavior and defenses.

Intellectualization: Thinking abstractly about stressful problems as a way of detaching oneself from them.

Defense mechanisms

Reaction formation: Expression of exaggerated ideas and emotions that are the opposite of one’s repressed beliefs or feelings.

Displacement: Shifting repressed motives and emotions from an orginal object to a substitute object.

Sublimation: Redirection repressed motives and feelings into more socially acceptable channels.

Staying healthy

Reduce stress

Adopt a healthy lifestyle

Reduce stress

Calm down

Reach out

Religion and altruism

Learn to cope effectively

Adopt a healthy lifestyle

Diet

Exercise

Quit smoking

Avoid high risk behaviors

Top 10 stress Reduction tipsTop 10 stress Reduction tips

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