Stress arises when individuals perceive a discrepancy between the physical or psychological demands of a situation and the Resources of his or her biological, psychological or social systems.
There are many ways of coping with stress. Their effectiveness depends on the type of stressor, the particular individual, and the circumstances. For example, if you think about the way your friends deal with stressors like exams, you will see a range of different coping responses. Some people will pace around or tell you how worried they are, others will revise, or pester their teachers for clues.
Emotion-focused Coping
Emotion-focused coping involves trying to reduce the negative emotional responses associated with stress such as embarrassment, fear, anxiety, depression, excitement and frustration. This may be the only realistic option when the source of stress is outside the person’s control.
Drug therapy can be seen as emotion focused coping as it focuses on the arousal caused by stress not the problem. Other emotion focused coping techniques include:
Distraction, e.g. keeping yourself busy to take your mind off the issue.
Emotional disclosure: This involves expressing strong emotions by talking or writing about negative events which precipitated those emotions (Pennebaker, 1995) This is an important part of psychotherapy.
Praying for guidance and strength.
Meditation, e.g. mindfulness.
Eating more, e.g. comfort food.
Drinking alcohol.
Using drugs.
Cognitive reappraisal. This is a form of cognitive change that involves construing a potentially emotion-eliciting situation in a way that changes its emotional impact.
Critical Evaluation
A meta-analysis revealed emotion-focused strategies are often less effective than using problem-focused methods in relation to Health outcomes.In general people who used emotion-focused strategies such as eating, drinking and taking drugs reported poorer health outcomes. Such strategies are ineffective as they ignore the root cause of the stress. The type of stressor and wether the impact was on physical or psychological health explained the strategies between coping strategies and health outcomes.
In addition, Epping-Jordan et al. (1994) found that patients with cancer who used avoidance strategies, e.g. denying they were very ill, deteriorated more quickly then those who faced up to their problems. The same pattern exists in relation to dental health and financial problems.
Emotion-focused coping does not provide a long term solution and may have negative side effects as it delays the person dealing with the problem. However, they can be a good choice if the source of stress is outside the person’s control.
Problem-focused Coping
Problem-focused coping targets the causes of stress in practical ways which tackles the problem or stressful situation that is causing stress, consequently directly reducing the stress.
Problem focused strategies aim to remove or reduce the cause of the stressor, including:
Problem-solving.
Time-management.
Obtaining instrumental social support.
In general problem-focused coping is best, as it removes the stressor, so deals with the root cause of the problem, providing a long term solution. Problem-focused strategies are successful in dealing with stressors such as discrimination, HIV infections and diabetes.
However, it is not always possible to use problem-focused strategies. For example, when someone dies, problem-focused strategies may not be very helpful for the bereaved. Dealing with the feeling of loss requires emotion-focused coping.
Problem focused approached will not work in any situation where it is beyond the individual’s control to remove the source of stress. They work best when the person can control the source of stress (e.g. exams, work based stressors etc.).
It is not a productive method for all individuals. For example, not all people are able to take control of a situation, or perceived a situation as controllable. For example, optimistic people who tend to have positive expectations of the future are more likely to use problem-focused strategies, whereas pessimistic individual are more inclined to use emotion-focused strategies.
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Stress is a natural physical and mental reaction to life experiences. Everyone expresses stress from time to time. Anything from everyday responsibilities like work and family to serious life events such as a new diagnosis, war, or the death of a loved one can trigger stress.
Stress can be a positive thing. It can help you stay alert and focused in dangerous or challenging situations. In short bursts, stress can help you perform under pressure and motivate you to do your best.
But when you’re constantly running in emergency mode, your mind and body pay the price. Chronic stress can disrupt your sleep, your appetite, and your ability to think clearly and make decisions. It can also lead to health problems such as high blood pressure, heart disease, and anxiety disorders.
The good news is that there are things you can do to manage stress and prevent it from taking over your life.
What are stressors?
A stressor is anything that causes you to feel stressed. Stressors can be big or small, and they can be physical or emotional. Some common stressors include:
When you’re stressed, your body goes into “fight or flight” mode. This is a natural response that helps you stay safe in dangerous situations. Your heart rate and breathing speed up, your muscles Tense up, and your blood pressure rises.
This response is helpful in the short term, but if it’s happening all the time, it can take a toll on your health. Chronic stress can lead to problems such as:
High blood pressure
Heart disease
Stroke
Diabetes
Digestive problems
Sleep problems
Anxiety
Depression
How can you manage stress?
There are many things you can do to manage stress and prevent it from taking over your life. Some helpful strategies include:
Exercise
Relaxation techniques
Time management
Sleep
Healthy eating
Social support
Talk to someone
Seek professional help
Exercise
Exercise is a great way to reduce stress and improve your overall health. When you exercise, your body releases endorphins, which have mood-boosting effects. Exercise can also help you sleep better and improve your self-esteem.
Relaxation techniques
There are many different relaxation techniques that can help you manage stress. Some popular techniques include Yoga/”>Yoga, meditation, and deep breathing. Relaxation techniques can help you calm your mind and body and improve your ability to cope with stress.
Time management
One of the best ways to manage stress is to take control of your time. Make a list of your priorities and focus on the most important tasks first. Learn to say no to commitments that you don’t have time for. And don’t be afraid to delegate tasks to others.
Sleep
When you’re stressed, it’s important to get enough sleep. Sleep helps your body recover from the effects of stress and gives your mind a chance to rest. Aim for 7-8 hours of sleep each night.
Healthy eating
Eating a healthy diet can help you manage stress and improve your overall health. Avoid processed foods, sugary drinks, and excessive amounts of caffeine and alcohol. Instead, focus on eating plenty of fruits, vegetables, and whole grains.
Social support
Social support is important for managing stress. Spend time with loved ones who make you feel good. Talk to someone you trust about your stress. And join a support group for people who are dealing with similar issues.
Talk to someone
If you’re struggling to manage stress, talk to a therapist or counselor. They can help you develop coping mechanisms and strategies for managing stress.
Seek professional help
If you’re experiencing severe stress or anxiety, it’s important to seek professional help. A therapist can help you identify the sources of your stress and develop coping mechanisms.
Stress is a normal part of life, but it doesn’t have to control your life. There are many things you can do to manage stress and prevent it from taking over your health. By making some simple changes to your lifestyle, you can reduce stress and improve your overall well-being.
What is stress?
Stress is a natural physical and mental reaction to life experiences. Everyone expresses stress from time to time. Anything from everyday responsibilities like work and family to serious life events such as a new diagnosis, war, or the death of a loved one can trigger stress.
What are the symptoms of stress?
The physical symptoms of stress can include:
Headaches
Muscle tension
Stomachaches
Fatigue
Sleep problems
Changes in appetite
Dizziness
Dry mouth
Sweating
Rapid heart rate
Chest pain
The emotional symptoms of stress can include:
Anxiety
Feeling overwhelmed
Feeling irritable
Feeling restless
Feeling on edge
Feeling like you can’t cope
Feeling like you’re losing control
What are the causes of stress?
Stress can be caused by a variety of factors, including:
Major life events, such as the death of a loved one, divorce, or a new job
Everyday responsibilities, such as work, school, and family
Financial problems
Health problems
Traumatic events
Environmental factors, such as noise, pollution, and Climate change
How can I manage stress?
There are many things you can do to manage stress, including:
Exercise regularly
Eat a healthy diet
Get enough sleep
Practice relaxation techniques, such as yoga, meditation, or deep breathing
Spend time with loved ones
Avoid caffeine and alcohol
Set realistic expectations
Learn to say no
Take breaks when you need them
Seek professional help if you’re struggling to manage stress on your own
What are the benefits of managing stress?
Managing stress can improve your physical and mental health. It can help you:
Feel better emotionally
Have more energy
Sleep better
Be more productive
Have a stronger immune system
Reduce your risk of chronic diseases, such as heart disease, stroke, and diabetes
What are the risks of not managing stress?
If you don’t manage stress, it can lead to:
Physical problems, such as headaches, muscle tension, and stomachaches
Emotional problems, such as anxiety, depression, and irritability
Relationship problems
Poor work performance
Substance abuse
Self-destructive behaviors
Suicide
How can I help someone who is stressed?
If you know someone who is stressed, you can help them by:
Listening to them
Offering support
Encouraging them to seek professional help if needed
Helping them to identify and manage their stressors
Helping them to develop healthy coping mechanisms
Where can I get more information about stress?
You can get more information about stress from the following sources: