Stress And Coping

1. Stress And Coping • Stressor: an environmental event or condition that results in stress • Stress is defined as “non- specific physiological response of the body to any demand upon it”. • Stress has both physiological and psychological components

2. Stress is the body's reaction to harmful situations -- whether they’re real or perceived (حقيقي أو افتراضي) • When youfeelthreatened, a chemicalreaction occurs in your body that allows you to act in a way to prevent injury. • This reaction is known as stress response ,or "fight-or-flight,”

3. Stress means different things to different people. • What causes stress in one person may be of little concern to another • Some people are better able to handle stress than others. • Not all stress is bad. • In small doses, stress can help you accomplishtasks and prevent you from getting hurt “Low stress More success”

4. Our bodies are designed to handle small doses of stress. • We are not equipped to handle long-term, chronic stresswithout ill consequences. • Stress can affectall aspects of your life, including your emotions, behaviors, thinking ability, and physical health. • No part of the body is immune. But, because people handle stress differently, symptoms of stress can vary

5. Physiological & psychological responses of stress I. Physiological component of stress: • Palms sweat. • Increase heart rate. • Increase respiration rate • Neck and shoulder muscles tense (tighten). • Increase blood pressure.

6. 6. Low energy 7. Headaches 8. GIT problems e.g. gastralgia, diarrhea, constipation, and nausea 9. Aches, pains, and tense muscles 10. Chest pain and rapid heartbeat 11. Insomnia

7. 12. Frequent colds and infections 13. Nervousness and shaking, ringing in the ear, cold or sweaty hands and feet 14. Dry mouth and difficulty swallowing 15. Clenched jaw and grinding teeth 16. Loss of sexual desire or ability

8. II. Psychological component of stress: • Irritability • Increase concentration. • Hyper arousal. • ↓ Memory and performance. • Worry. • Gets angry about little things. • Unpleasant thoughts and perceptions.

9. 8. Easily agitated, frustrated, and moody. 9. Feeling overwhelmed, like you are losing control or need to take control. 10. Having difficulty relaxing and quieting your mind. 11. Feeling bad about yourself (low self-esteem), lonely, worthless, and depressed. 12. Avoiding others.

10. Stages of stress: 1- Alarm reaction: (The initial emergency state.) Stimulation of sympathetic nervous system, that release of adrenaline and nor-adrenaline, heart rate, muscle tension and dilation of the pupils.

11. 2- Resistance stage: - Defensive reactions reach their limits of adaptation. - If exposure to stress continues, body resources become depleted and resistance can’t be maintained. 3-Exhaustion stage:- • Defenses failed, stress become overwhelming. • If stress continues, Sever mental illness or death is possible.

12. Types of stressors: 1- Major changes affecting large number of people and universally stressful: - outside control such as, earthquakes, volcanoes, tornadoes , wars, torture, ethnic inequality. 2- Major disastrous events affecting only one or few persons, such as death of a loved one, major illness, & divorce. 3- Daily hassles: irritate and distress people as having too many responsibilities, feeling lonely or work overload

13. The five kinds of stressors are: • Acute time-limited • Brief naturalistic • Stressful events sequences • Chronic • Distant

14. Trauma, Grief, Mourning * Psychological trauma: seen as the reaction following the exposure to stressful overwhelming experience that is out of control and coping strategies are insufficient. * Grief:subjective emotions and affect that are a normal response to the loss. * Mourning:the outward expression of grief

15. * Stages of grieve and mourning: 1. Denial: 2. Anger: 3. Bargaining 4. Depression: 5. Acceptance:

16. Stressful person-environment relationships: Immediate and long-term outcomes: • 1- Cognitive appraisal: a- Primary appraisal: the person evaluates if there is potential harm or benefit on self-esteem. b- Secondary appraisal: the person evaluates what can be done to prevent or overcome harm. c- Reappraisal: incorporating new information that may increase or decrease level of stress.

17. 2- Coping with stress: - " Constantly changing cognitive and behavioral efforts to manage the internal and external demands that are appraised as exceeding the resources of the person" .

18. Forms of Coping Strategies: • Problem focused coping: • Emotional focused coping: • Religious coping:

19. I. Problem focused coping: - It is consisted of direct efforts to alter the demands on the person, - It includes the following coping strategies: 1. Confrontational coping:- • fighting for what want. Ex: If you are firedfrom work, you need to know why you were fired and try do convince your boss change his mind.

20. Confronting is the best way to deal with stress (gathering information and taking action to solve the problem). • People who deal with a problem directly are more likely to solve the problem & also are better prepared to handle future stress.

21. 2- Seeking for Instrumental support: - Find out the needed information, and available resources to solve the problem. 3- Planned problem solving: • Defining the problem, set & weighing alternative solutions, then selecting the most appropriate one, and finally apply chosen alternative.

22. II. Emotional focused coping: • Efforts to regulate the emotional consequences of a stressful situation. Positive or negative emotional strategies. * Positive emotional focused strategies: 1- Accept responsibility:- • Acknowledge that you brought this on yourself.  2- Positive reappraisal:- -Ex. reappraise getting fired as being the push you need to look for more interesting job.

23. 3- Venting of emotions: • Expressingfeelings verbally, or through crying, drawing or playing is very effective. 4- Seeking for social and emotional support: • Turning to others for comfort and advice on how to hand the situation. • feel with acceptance and empathy from family members, friends, therapist & other significant people.

24. Negative emotional focused strategies: 1- Self control:- • Keeping your chin up and not letting your feelings show. 2- Distancing:- - Make your self busy in other activities to take your mind off the problem.

25. 3- Escape / avoidance: - Escaping through drugs, drinking or overeating. chronicavoidance may lead to related health problems (ulcers, hypertension). III. Religious coping: * There is strong relationship between religiosity and psychological wellbeing- Religion interlock in an individual's life and help him to deal with stresses in life.

26. Factors mediating the response to stress • personality characteristics, cognitive abilities, believes, attitudes, habits ..etc. • Previous ways of coping. • Characteristics of the stressful situations.(nature ,severity, frequency and duration). - Poor coping may result from sever life threatening stressors.

27. 4. parenting : predict child resilience and use of more adaptive coping strategies. الأبوة والأمومة: تتنبأ بصمود الأطفال واستخدام المزيد من استراتيجيات المواجهة على التكيف. 5. Locus of control. 6. Social support: emotional responsiveness, empathy, and communication

28. Stress and physical illnessstrong correlation • Cardiovascular: as "MI", and "CVA". • Endocrine: as DM, and thyrotoxicosis. • Central nervous system: headache, and migraine. • Gastrointestinal tract: as ulcerative colitis and peptic ulcer. • Immune system: ↓immunoglobulin, lymphocytes. • Cancer.

29. Stress Management • Modify the stressful environment 2. Change the individual cognition. 3. Reduce stress by treating the individuals.

30. Techniques in stress management A. Biofeedback: monitoring body physiological functions as heart rate, respiratory rate, blood pressure. ..etc. and learning to control them. *“Effective in the management of some conditions as migraine &essential hypertension”. B. Relaxation techniques: decrease muscle tension. (relaxation techniques can be practiced at home using a tape recorded instructions).

31. C. Meditation: the most effective ways of dealing with stress symptoms. “It is a psychological form of relaxed concentration necessary for peak performance”. *The ability to focus on a specific word or object.

32. D. Exercise: swimming, walking, running etc. release tension and improve mood and general sense of well being and help decrease anxiety. E. Group therapy: working with groups of similar back grounds. “Clients gives each other support and exchange experiences can be helpful for some groups”.

33. F. Cognitive-behavioral therapy: is used successfully to treat stress related disorders. *Positive reframing: means turning negative messages into positive messages. H. Assertiveness training: helps the person take more control over life situations. “THE END”