Stress; Ways of Dealing with stress

There are many ways in which we deal with stress, including;

-Repress/denial
-Biting nails
-Shopping
-Yoga/meditation
-Agression
-Sleep
-Bathing
-Eating/drinking
-Alcohol consumption
-Drug abuse
-Talking/expressing views
-Anger Management

We all respond differently, depending on personality types and indiv.diff's

Ways of dealing with stress;

Stress Management

Formal techniques used by proffesionals to help people reduce their stress levels; e.g- Anxiolytic drugs, CBT, relaxation techniques.

What we do spontaneously everyday; 'coping strategys'

Ways of dealing with stress;

Stress Management, 'Lazarus and Folmen', 1984

Problem focus methods approach
-E.G; Addressing the causing problem

Emotion Focuses methods 'avoidment of problem'
-E.G; Addressing the symptoms of stress

Stress Management; 'Lazarus and Folkmen'
Emotion Focused Method-
When you cant change the problem that causes you stress

Defence Mechanisms; E.G; to block out the stress
-Denial
-Intellectualisation; explain away your symptoms rather than accsept your stressed
Reapprise the situation; E.G; Change the way you feel about it.
Arousal reduction
-Take physical exercise (reduces stress by releasing chemicals)
-Learn mediation
-Relaxation training
Anxialytic Drugs; a physiological method
Two Catogorys of drugs; Benzodiazepines and B.Blockers

Emotion Focused Method; Anxialytic drugs

Benzodiazepines
EG Valium (diazepam), Librium

Slow down CNS activity by enhancing the activity of GABA (naturally occuring chemical in body)

GABA--> Reduces a neurotransmitter; SEROTONIN, that would stimulate neurones. Quietens brain activity.

Slows down how fast an impulse can travel. Causing relaxation.

Emotion Focused Method; Anxialytic drugs

B.Blockers
EG Aternolol

Act on sympathetic n.system to make it less active. 

 Reduces effects of SNS to reduce cortisol levels

Often used; -illegally by sportspeople
                     -Panic attacks
                     -Before public speaches

Emotion Focused Method; Anxialytic drugs; Evaluation

Possitives
1)Kajn 1986- They Work
250 paitents, 8 weeks, given drug or placebo (blinded) Bz's reduced anxiety
2)Easy to Use
Just have to remember to take them
3)Quick Acting
-May give you confidence to actually tackle teh underlying problem

Negatives
1)Addiction
-Bz's; withdrawl symptoms & tollerence=physiological dependancy. Especially passivley dependednt personalitys. Max time=4weeks
2)Side Effects
-Drawzyness; dry mouth, diarrheoa, blurred vission

Stress Management; 'Lazarus and Folkmen'
Problem Focused Coping-
Dealing with problem that causes you stress or making sure you dont get into stressfull situations

Anticipatory Coping; EG dont watch news if you have relative in army
Seeking support to manage stress;
-Discuss problem with family & friends.    -Learn techniques to help deal
-prepare for stressfull events EG; Revise, practice public speaking ect
Cognitive Behavioural Therapy (Physiological method)
-Lots of different CBT's
all aim to change way you think about situations & way you behave
active, time, limited & structures

Problem Focused Coping;

Cognitive Behavioural Therapy

Type of CBT; Stress Innocculation Training (CIT)
To deal with stress, (Meichenbaum, 1972), to avoid 'catastrophising'

-Develop a way of coping before a problem arises.

1) Conceptualisation;    -client encourouged to reapprise stress, byu changing way you think about it.       -therapist talks about nature of stress & explores past stressful experiences   -analyses sucsessful ways of treating issue which works for them

2) Skills acquisition & rehearsal
-client taught ways of dealing with stress

-can be specific & focused on stressor

3)application & follow through
-clients encouraged to apply training to real world
-may involves simulations at first to develop confidence and skills
-stressors graded, becoming gradually increased
-follow up studys/sessions provided if needed with feedback and discussion