Definition: Stress Management:Stress management encompasses techniques intended to equip a person with effective coping mechanisms for dealing with psychological stress, with stress defined as a person’s physiological response to an internal or external stimulus that triggers the fight-or-flight response. Stress management is effective when a person utilizes strategies to cope with or alter stressful situations.
Models of stress management:
Transactional model:Richard Lazarus and Susan Folkman suggested in 1984 that stress can be thought of as resulting from an “imbalance between demands and resources” or as occurring when “pressure exceeds one’s perceived ability to cope”. Stress management was developed and premised on the idea that stress is not a direct response to a stressor but rather one’s resources and ability to cope mediate the stress response and are amenable to change, thus allowing stress to be controllable.
In order to develop an effective stress management programme it is first necessary to identify the factors that are central to a person controlling his/her stress, and to identify the intervention methods which effectively target these factors. Lazarus and Folkman’s interpretation of stress focuses on the transaction between people and their external environment (known as the Transactional Model). The model conceptualizes stress as a result of how a stressor is appraised and how a person appraises his/her resources to cope with the stressor. The model breaks the stressor-stress link by proposing that if stressors are perceived as positive or challenging rather than a threat, and if the stressed person is confident that he/she possesses adequate rather than deficient coping strategies, stress may not necessarily follow the presence of a potential stressor. The model proposes that stress can be reduced by helping stressed people change their perceptions of stressors, providing them with strategies to help them cope and improving their confidence in their ability to do so.
Health realization/innate health model:The health realization/innate health model of stress is also founded on the idea that stress does not necessarily follow the presence of a potential stressor. Instead of focusing on the individual’s appraisal of so-called stressors in relation to his or her own coping skills (as the transactional model does), the health realization model focuses on the nature of thought, stating that it is ultimately a person’s thought processes that determine the response to potentially stressful external circumstances. In this model, stress results from appraising oneself and one’s circumstances through a mental filter of insecurity and negativity, whereas a feeling of well-being results from approaching the world with a “quiet mind,” “inner wisdom,” and “common sense”.
Measuring stress:Levels of stress can be measured. One way is through the use of the Holmes and Rahe Stress Scale to rate stressful life events. Changes in blood pressure and galvanic skin response can also be measured to test stress levels, and changes in stress levels. A digital thermometer can be used to evaluate changes in skin temperature, which can indicate activation of the fight or flight response drawing blood away from the extremities.
Stress Management Tips for Stress Reduction:Occasional stress won’t harm you, and the stress response may even save your life in dangerous situations. Chronic stress, however, is often associated with such health problems as:
- Diabetes
- Eating disorders
- High blood pressure
- Heart disease
- Immune system disorders
- Obesity
- Stroke.
Learning to manage everyday stress can protect your health, while improving your overall feeling of wellbeing at the same time. Learn some stress management techniques that may aid stress reduction, as well as some of the best stress management tips.
Stress Reduction: Recognizing Stress:The first step in stress reduction is recognizing stress as you experience it. During stressful times, you may be so focused on the problems at hand that you don’t realize the stress you’re feeling. Stop for a moment and take inventory of your mind and body. You may notice some of these classic symptoms of chronic stress:
- Anger and irritability
- Anxiety or depression
- Backaches
- Chest pain
- Fatigue
- Frequent infections
- Headaches
- Heart palpitations
- Insomnia
- Joint pain
- Muscle tension
- Shortness of breath
- Sweating
- Upset stomach.
Trying to Cope with Stress:Without the benefit of sound stress management techniques, your stress reduction options may seem limited. Here are some unhealthy coping methods that reduce stress temporarily, but may be problematic in the long run:
- Alcohol and drug abuse or smoking
- Avoiding family members and friends
- Overeating, under-eating or making poor food choices
- Procrastinating
- Sleeping too much or too little
- Surfing the Net or watching TV for hours
- Taking things out on others
- Withdrawing from activities.
Picking a Stress Management Technique:During stressful times, stress management techniques may slow your pulse and breathing, decrease your blood pressure and relax your muscles. Here are some stress management techniques you may find helpful.
- Deep breathing
- Meditation
- Progressive muscle relaxation
- Self-massage
- Tai Chi
- Visualization and guided imagery
- Yoga.
Stress Management Tips:With the right tools, you may attain stress reduction in a healthy way. Here are some additional stress management tips.
- Create realistic “to-do” lists; drop tasks that aren’t absolutely necessary to the bottom of the list.
- Don’t feel bad about saying “no” if you have too much on your plate.
- Exercise regularly.
- Get a healthy amount of sleep.
- Maintain your sense of humor and don’t take yourself too seriously.
- Smile whenever possible; this sends nerve impulses to the limbic system of the brain, which controls emotions such as calmness.
- Take time to do enjoyable things, like curling up with a good book or going to the movies with friends.
- Vent stressful feelings by drawing, journaling or talking with someone you trust.
- When possible, avoid people and situations that cause you stress.
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