Health Psychology - Stress Management PDF

Health Psychology Stress Management Chapter 13 What is Stress Management? Stress management is the use of cognitive and behavioral strategies to reduce stress and improve coping skills.  How can you manage/cope with stress?  How can you manage/cope with stress? The simplest way to...

Health Psychology Stress Management Chapter 13 What is Stress Management? Stress management is the use of cognitive and behavioral strategies to reduce stress and improve coping skills.  How can you manage/cope with stress?  How can you manage/cope with stress? The simplest way to cope/manage/remove stress is by removing its source/origin. ‫اﻋﺗزل ﻣﺎ ﯾؤذﯾك‬ Do you think this is applicable or practical in everyday problems or life? Would you end your relationship if it is a source of stress? Would you quit your job if it generates a fair amount of stress to you? Would you avoid studying if the subject is stressful to you? Would you leave school if it stresses you out?  How can you manage/cope with stress? Any healthy lifestyle must include a considerable amount of stress. If a person does not have stress, then this means they do not progress with anything in their lives.  Stress Bodily Reaction Ineffective Upsetting Behaviour Thoughts Fight-or-Flight responses Aggression Self-doubt Tight muscles Disorganized Fearful Pounding Heart Unrealistic Obsessive Shallow breathing Indecisive Distracted Poor sleep Avoidant Negative self- Tiredness Unbalanced statements Poor digestion Inefficient  How can you manage/cope with stress? Managing Bodily Reactions 01 Exercise Any full-body exercise can be effective. Any physical activity are useful outlets. They alter hormone circulation, body tone and muscle movement. Exercise lowers the risk of anxiety, depression and stress. 02 Meditation 03 Progressive Meditation Tighten all the muscles in a given area of your body and then voluntarily relax them.  How can you manage/cope with stress? Managing Ineffective Behaviour 1. Slow Down 2. Organize 3. Strike a balance 4. Accept your limits 5. Seek social support 6. Write about your feelings  How can you manage/cope with stress? Managing Upsetting Thoughts Avoid Upsetting Thoughts (Psychologically) 1. Prepare for a stressful situation 2. Confront the stressful situation How can you manage/cope with stress? Managing Upsetting Thoughts Lighten Up 1. Laugh about any stressful situation Depression as a result of stress  Depression as a result of stress Recognizing Depression How do you know if you are depressed? 1. Persistent, sad or anxious feeling (more than 2 weeks) 2. Feelings of helplessness, worthlessness and guilt 3. Difficulty concentrating, remembering details and making decisions 4. Feelings of hopelessness and pessimism 5. Loss of interest in activities or hobbies that were once persuadable. ‫ﻓﻘدان اﻟﺷﻐف‬  Depression as a result of stress Coping Coping with College Blues Depression Don’t link everyday events with Mastery Training long-term goals Reinforcement of responses that lead to mastery of a threat or control over Take daily tasks one step at a time one’s environment. Make a daily schedule and check small Mastering difficult challenges tasks to feel successful such as mountaineering, wilderness survival…. Combat negative thoughts by nurturing counter positive ones. Severe depression is a serious problem Write rational answers to your fears and that needs professional help. negative thoughts  Stress & Health: Unmasking a Hidden Killer  Stress & Health: Unmasking a Hidden Killer Life Events & Stress Major life events (both good and bad) can affect negatively our body’s natural defenses against disease. Death of a Spouse or Child Divorce Fired from work Injury or illness Jail term Death of a pet Pregnancy Marriage Vacation Change in schools Change in work responsibilities Change in sleeping and eating habits Stress & Health: Unmasking a Hidden Killer Life Events & Stress Daily Hassles or micro-stressers: distressing day to day annoyances. Too many things to do Not enough money Feeling discriminated against People making gender jokes Harassment Driving to work/school People making fun of religion Getting into shape Miscommunication with friends Parents’ expectations  Acculturative Stress Stranger in a Strange Land! It is a type of stress that caused by adapting to a foreign culture. Having to conform and adapt to drastic changes and customs in language, dress, values and social customs. Reactions to acculturative stress Anxiety Alienation Hostility Physical illness Depression Identity confusion  Acculturative Stress The severity of acculturative stress is related to how a person adapts to the new culture. Integration maintain your old culture identity but participate in the new culture Separation maintain your old cultural identity and avoid contact with the new culture Assimilation adopt the new culture as your own and have contact with its members Marginalization reject your old culture but suffer rejection by members of the new culture Stress & Health: Unmasking a Hidden Killer The Cardiac Personality Type A Personality Ambitious, competitive, achievement-oriented, striving They push themselves They are prone to heart disease and high blood pressure.  Stress & Health: Unmasking a Hidden Killer The Hardy Personality Have a sense of commitment to self, work, family and other stabilizing values. Feel that they have control over their lives and work. See life as a series of challenges rather than problems or threats.  Any Questions?