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Stress managementStress management

encompasses techniques intended to equip a person with effective copingencompasses techniques intended to equip a person with effective coping mechanisms for dealing with mechanisms for dealing with psychological stresspsychological stress, with stress defined as a person's,with stress defined as a person's physiological response to an internal or external stimulus that triggers thephysiological response to an internal or external stimulus that triggers thefight-or-flightfight-or-flight responseresponse. Stress management is effective when a person utilizes strategies to cope with or alter. Stress management is effective when a person utilizes strategies to cope with or alter stressful situations.stressful situations.

HHistorical foundationsistorical foundations

Walter CannonWalter Cannonand andHans SelyeHans Selyeused animal studies to establish the earliest scientific basis forused animal studies to establish the earliest scientific basis for the study of stress. They measured the physiological responses of animals to externalthe study of stress. They measured the physiological responses of animals to external pressures, such as heat and cold, prolonged restraint, and surgical procedures,pressures, such as heat and cold, prolonged restraint, and surgical procedures,and thenand then extrapolated from these studies to human beings.extrapolated from these studies to human beings.

[1][1][2][2]

Subsequent studies of stress in humans by Richard Rahe and others established the view thatSubsequent studies of stress in humans by Richard Rahe and others established the view that stress is caused by distinct, measureable life stressors, and further, that these life stressors canstress is caused by distinct, measureable life stressors, and further, that these life stressors can be ranked by the median degree of stress they produce (leading to the be ranked by the median degree of stress they produce (leading to theHolmes and Rahe StressHolmes and Rahe Stress ScaleScale). Thus, stress was traditionally conceptualized to be a result of external insults beyond). Thus, stress was traditionally conceptualized to be a result of external insults beyond the control of those experiencing the stress. More recently, however, it has been argued thatthe control of those experiencing the stress. More recently, however, it has been argued that external circumstances do not have any intrinsic capacity to produce stress, but instead theirexternal circumstances do not have any intrinsic capacity to produce stress, but instead their effect is mediated by the individual's perceptions, capacities, and understanding.effect is mediated by the individual's perceptions, capacities, and understanding.

Models of stress managementModels of stress managementTransactional modelTransactional model

Richard LazarusRichard Lazarusand Susan Folkman suggested in 1984 that stress can be thought of asand Susan Folkman suggested in 1984 that stress can be thought of as resulting from an “imbalance between demands and resources” or as occurring whenresulting from an “imbalance between demands and resources” or as occurring when “pressure exceeds one's perceived ability to cope”. Stress management was developed and“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 resourcespremised 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 allowingand ability to cope mediate the stress response and are amenable to change, thus allowing stress to be controllable.stress to be controllable.

[3][3]

In order to develop an effective stress management programme it is first necessary to identifyIn 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 thethe 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'sintervention methods which effectively target these factors. Lazarus and Folkman's

Stress Management (Sanyo Moosa)Page 1

Stress managementStress management

interpretation of stress focuses on the transaction between people and their externalinterpretation of stress focuses on the transaction between people and their external environment (known as the Transactional Model). The model conceptualizes stress as a resultenvironment (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 theof 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 perceivedstressor. 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 thatas 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 necessarilyhe/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 byfollow 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 strategieshelping 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.to help them cope and improving their confidence in their ability to do so.

Health realization/innate health modelHealth realization/innate health model

The health realization/innate health model of stress is also founded on the idea that stressThe 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 thedoes 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 theindividual'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,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 tostating that it is ultimately a person's thought processes that determine the response to potentially stressful external circumstances. In this model, stress results from appraisingpotentially stressful external circumstances. In this model, stress results from appraising oneself and one's circumstances through a mental filter of insecurity and negativity, whereas aoneself and one's circumstances through a mental filter of insecurity and negativity, whereas a feeling of feeling ofwell-beingwell-beingresults from approaching the world with a "quiet mind," "inner wisdom,"results from approaching the world with a "quiet mind," "inner wisdom," and "common sense".and "common sense".

[4][4][5][5]

This model proposes that helping stressed individuals understand the nature of thought--This model proposes that helping stressed individuals understand the nature of thought--especially providing them with the ability to recognize when they are in the grip of insecureespecially providing them with the ability to recognize when they are in the grip of insecure thinking, disengage from it, and access natural positive feelings--will reduce their stress.thinking, disengage from it, and access natural positive feelings--will reduce their stress.

Techniques of stress managementTechniques of stress management

There are several ways of There are several ways ofcopingcopingwith stress. Some techniques of with stress. Some techniques oftime managementtime managementmay helpmay help a person to control stress. In the face of high demands, effective stress management involvesa person to control stress. In the face of high demands, effective stress management involves learning to set limits and to say "No" to some demands that others make. The followinglearning to set limits and to say "No" to some demands that others make. The following techniques have been recently dubbed “Destressitizers” by The Journal of the Canadiantechniques have been recently dubbed “Destressitizers” by The Journal of the Canadian Medical Association. A destressitizer is any process by which an individual can relieve stress.Medical Association. A destressitizer is any process by which an individual can relieve stress.

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Stress managementStress management

Techniques of stress management will vary according to the theoretical Techniques of stress management will vary according to the theoreticalparadigmparadigmadhered to,adhered to, but may include some of the followingbut may include some of the following

[6][6]

UTOGENICUTOGENIC

TRAININGTRAINING

Autogenic training Autogenic training

is a is arelaxation techniquerelaxation techniquedeveloped by the developed by the GermanGermanpsychiatrist Johannespsychiatrist Johannes Schultz and first published in 1932. The technique involves the daily practice of sessions thatSchultz and first published in 1932. The technique involves the daily practice of sessions that last around 15 minutes, usually in the morning, at lunch time, and in the evening. During eachlast around 15 minutes, usually in the morning, at lunch time, and in the evening. During each session, the practitioner will repeat a set ofsession, the practitioner will repeat a set ofvisualizationsvisualizationsthat induce a state of that induce a state ofrelaxationrelaxation. Each.Each session can be practiced in a position chosen amongst a set of recommended postures (session can be practiced in a position chosen amongst a set of recommended postures (

e.g.e.g.

lying down, sitting meditation, sitting like a rag doll,lying down, sitting meditation, sitting like a rag doll,

etc.etc.

). The technique can be used to). The technique can be used to alleviate many alleviate manystressstress-induced -inducedpsychosomaticpsychosomaticdisorders.disorders.Schultz emphasized parallels to techniques in Schultz emphasized parallels to techniques inyogayogaandandmeditationmeditation. It is a method for. It is a method for influencing one's influencing one'sautonomic nervous systemautonomic nervous system. .Abbe FariaAbbe FariaandandEmile CoueEmile Coueare the forerunners ofare the forerunners of Schultz. There are many parallels to Schultz. There are many parallels toprogressive relaxationprogressive relaxation..

EExample of an autogenic training sessionxample of an autogenic training session

1.1.Sit in the meditative posture and scan the bodySit in the meditative posture and scan the body2.2."my left arm is heavy and warm" (repeat 3 times)"my left arm is heavy and warm" (repeat 3 times)3.3."my arms and legs are heavy and warm" (repeat 3 times)"my arms and legs are heavy and warm" (repeat 3 times)4.4."my heartbeat is calm and regular" (repeat 3 times)"my heartbeat is calm and regular" (repeat 3 times)5.5."my solar plexus is warm" (repeat 3 times)"my solar plexus is warm" (repeat 3 times)6.6."my forehead is cool""my forehead is cool"7.7.finish part one by cancellingfinish part one by cancelling8.8.start part two by repeating from steps 2 to cancellingstart part two by repeating from steps 2 to cancelling9.9.part three repeat steps 2 to cancellingpart three repeat steps 2 to cancellingQuite often, one will ease themselves into the "trance" by counting to ten, and exit by countingQuite often, one will ease themselves into the "trance" by counting to ten, and exit by counting backwards from ten. This is another practice taken from progressive relaxation.backwards from ten. This is another practice taken from progressive relaxation.

Effects of autogenic training Effects of autogenic training

Autogenic Training restores the balance between the activity of theAutogenic Training restores the balance between the activity of thesympatheticsympathetic(flight or(flight or fight) and thefight) and theparasympatheticparasympathetic(rest and digest) branches of the (rest and digest) branches of theautonomic nervous systemautonomic nervous system..