Psychological Stress Management Techniques

By: Reema, Reeda and Gurpreet

Psychological methods of handling stressThere are two techniques that you can use to

manage stress psychologically:

1. Stress Inoculation Training (SIT)

2. Hardiness Training

Stress Inoculation Training (SIT)People can use SIT to protect themselves

from the harmful effects of stressThere are 3 stages which consist of:a) CONCEPTUALISATIONb) SKILLS TRAININGc) APPLICATION TO REAL LIFE SITUATIONS

CONCEPTUALISATIONThe therapist establishes a relationship with

the client and the client is educated about the nature and impact of stress.

The client is then told to identify their fears with the therapist

SKILLS TRAININGCoping skills are taught and practiced

primarily in the clinic and then gradually rehearsed in real life.

The positive coping skills that are taught to the client include positive thinking, relaxation social skills, methods of attention diversion, using social support systems and time management.

APPLICATION PHASEClients are given opportunities to apply the

newly learnt coping skills in different situations which become increasing stressful

Clients may be even asked to help train others moreover, booster sessions are offered later on

STRENGTHS OF SITMeichanbaum found that SIT works for short

term and long term stressorsEffective

WEAKNESSES OF SITTime consuming Requires high levels of motivationNeed to be able to apply these techniques to

real life situations effectivelyNeed to be able to remember the techniques

for the method to be successful

HARDINESS TRAININGThe aim of hardiness training is to increase

people’s level of hardiness, self-confidence and sense of control

There are also 3 stages of hardiness training a) FOCUSINGb) RELIVING STRESSFUL ENCOUNTERSc) SELF-IMPROVEMENT

FOCUSINGThe client is taught how to recognise the

physiological signs of stress, such as muscle tension, increased heart rate and also to identify the sources of this stress

RELIVING STRESSFUL ENCOUNTERSThe client relives stress encounters and is

helped to analyse these situations their response to them i.e. How it could’ve turned out for the better/worse

SELF-IMPROVEMENTInsights gained can now be used to move

forward and learn new techniques of dealing with stress

STRENGTHS OF HARDINESS TRAININGMaddi et al got 54 managers to undertake

hardiness training and found they had an increase in hardiness and job satisfaction

Able to control stressful aspects of daily life

WEAKNESSES OF HARDINESS TRAININGHave to change components and basic

aspects of your personality

Expensive and time consuming

Need to be committed