Stress, Health

& Coping

Numera Younus
Objectives
– Describe stress causes and its physical, psychological, and emotional effects.
– Explain lifestyle choices and consequences.
– Differentiate between healthy and unhealthy lifestyle.
– Elucidate different coping strategies used to reduced stress
Stress
What is Stress?
– The collective physiological and emotional responses
to any stimulus that disturbs an individual’s
homeostasis
– A nonspecific, often global, response by an organism
to real or imagined demands made on it (a person
must appraise a situation as stressful for it to be
stressful)
Stressors
– Any physical or psychological event or condition that
produces stress
– Stressors/ causes of stress vary from one person to the
next – what is overwhelming to one person may be
exciting and challenging to another
 Categories of stressors
– Cataclysmic stressors
– They are strong stressors that occur suddenly and typically affect many people simultaneously. Disasters such as tornadoes and
plane crashes as well as terrorist attacks are examples of cataclysmic events that can affect hundreds or thousands of people
simultaneously.
– Natural disasters VS terrorist attacks
– Personal stressors
– include major life events such as the death of a parent or spouse, the loss of one’s job, a major personal failure,
or even something positive such as getting married. Typically, personal stressors produce an immediate major
reaction that soon tapers off. For example, stress arising from the death of a loved one tends to be greatest just
after the time of death, but people begin to feel less stress and are better able to cope with the loss after the
passage of time.
– Some people experience PTSD
– Background stressors
– Background stressors or more informally, daily hassles, are the third major category of stressors.
Exemplified by standing in a long line at a bank and getting stuck in a traffic jam, daily hassles are
the minor irritations of life that we all face time and time again. Another type of background
stressor is a long-term, chronic problem, such as experiencing dissatisfaction with school or a job,
being in an unhappy relationship, or living in crowded quarters without privacy.
– By themselves, daily hassles do not require much coping or even a response on the individual’s
part, although they certainly produce unpleasant emotions and moods.
– The flip side of hassles is uplifts, the minor positive events that make us feel good—even
if only temporarily.
– They are associated with people’s psychological health in just the opposite way that
hassles are: The greater the number of uplifts we experience, the fewer the psychological
symptoms we report later
Causes of Stress
– Major life changes
– Daily hassles
– Academic stressors
– Interpersonal stressors
– Time-related pressures
– Financial concerns
– Job-related stressors
 Causes of Stress
– Stressful Life Events
– Major life events create stress
– Some of the best work on SLE’s was reported by Homes & Rahe
(1967)
– Ranking of some stressful life events
Top Six Bottom Six
1. Death of Spouse 38. Change in Sleeping Habits

2. Divorce 39. Change in Number of Family Get-

togethers
3. Marital Separation 40. Change in Eating Habits

4. Jail Term 41. Vacation

5. Death of Close Family Member 42. Christmas

6. Personal Injury or Illness 43. Minor Violations of Law
Causes of Stress
– Frustration
– The emotional state or condition that results when a goal – work,
family, or personal – is thwarted or blocked
– Conflict
– The emotional state or condition in which a person has to make
difficult decisions about two or more competing motives,
behaviors, or impulses
Causes of Stress

Types of Conflict
Approach-approach conflict:
– In this type of conflict individual will have two desires with positive valence which are equally powerful.
For example, a person has two attractive job offers and he has to choose any one of them- tension arises.
Avoidance-avoidance conflict:
– This conflict involves two goals with negative valence. At times the individual is forced to choose one
among two negative goals. In such conflicts, both are unwanted goals, but he cannot keep quiet without
opting also. For example, a woman must work at a job which she dislikes very much or else she has to
remain unemployed.
Approach-avoidance conflict:
– This is also a most complex conflict and very difficult to resolve. Because in this type of conflict a person
is both attracted and repelled by the same goal object. Here the goal object will have both positive and
negative valences. For example, a person is approaching to accept a job offer, because the salary is
attractive- but at the same time he is repelled back as the job is very risky.
 Types of Conflict

Party Movies

Approach- Approach

Studying Cleaning

Avoidance- Avoidance

Approach- Avoidance
Responses to Stress
– Physical symptoms: dry mouth, excessive perspiration,
frequent illnesses, gastrointestinal problems, grinding of teeth,
headaches, high blood pressure, pounding heart, stiff neck,
aching lower back
– Emotional symptoms: anxiety or edginess, depression, fatigue,
impulsiveness, inability to concentrate, irritability, trouble
remembering things
– Behavioral symptoms: crying, disrupted eating or sleeping
habits, harsh treatment of others, problems communicating,
social isolation, increased used of tobacco, alcohol or other
drugs
Gender and Stress
– Gender roles affect perception of and responses to stressors
– Both sexes experience the fight-or-flight physiological response
to stress
– Women are more likely to respond behaviorally with a pattern
of “tend-and-befriend”
– Tend and befriend response refers to the fact that people often
manage threats by caring for offspring and seeking social support in
time of stress.
– Gender differences may be partly tied to higher levels of the
hormone imbalance in women
Past Experiences
– Past experiences influence the cognitive
evaluation of a potential stressor
– Effective behavioral responses can overcome the
effects of negative past experiences
Stress & Health
– Study has found that stress contributes to a person’s susceptibility to the
common cold
– Stress affects the immune system, making people vulnerable to disease
– Some ailments & illnesses linked to stress
– Heart disease
– Lung ailments
– Cirrhosis of liver
– Suicide
– High blood pressure
– Headaches
– Backaches
Coping
Coping
Process by which a person takes some action to manage
environmental or internal demands that cause or might cause stress
and that will tax the individual’s resources
– Emotion focused - people try to manage their emotions in the face of stress
– Problem focused - attempts to modify the stressful problem or source of stress
– Avoidance oriented - involves cognitive and behavioral efforts oriented toward
denying, minimizing, or otherwise avoiding dealing directly with stressful demands
and is closely linked to distress and depression
Counterproductive Coping Strategies
– Tobacco
– Alcohol
– Other drugs
– Binge eating
Coping with Stress
– There are various coping strategies which can be used to reduce stress
– The Multidimensional Coping Inventory (Endler & Parker, 1990)
measures 3 major coping strategies
Task-Oriented Emotion-Oriented Avoidance-Oriented
Coping Coping Coping
Outline priorities Become very tense Treat self to a favorite
food or snack
Work to understand the Blame self for being Visit a friend
problem too emotional
Think about the event Fantasize about how Take time off & get
& learn from mistakes things might turn out away from the
situation
Managing Stress
– Exercise
– Reduces anxiety and increases sense of well-being
– Mobilizes energy resources to complete the energy cycle
– Nutrition
– Eat a balanced diet
– Avoid excess caffeine
Managing Stress
– Sleep
– Lack of sleep is both a cause and an effect of excess stress
– Social support
– Foster friendships
– Keep family ties strong
– Get involved with a group
– Communication
– Balance anger and assertiveness
Managing
Stress
–Managing Anger
Managing Stress
Spirituality
– Spiritual wellness can promote
– Social support
– Healthy habits
– Positive attitude
– Moments of relaxation
– Awareness and clarification of personal values

Paths to spiritual wellness include organized religion, spending time in

nature, helping others, art or other creative activities, personal
relationships
Managing Stress: Time Management
• Set priorities • Do least favorite tasks first
• Schedule tasks for peak
• Combine tasks
efficiency
• Identify in-between tasks
• Set realistic goals
• Budget enough time • Hand over responsibility

• Break up long-term goals • Say no when necessary

• Visualize achievement of • Give yourself a break

goals • Avoid personal time sinks
• Track tasks you put off
• Just do it
Time Management
Cognitive Errors and Stress

– Cognitive Distortions: These are patterns of irrational thinking that can contribute to
increased stress.
– All-or-Nothing Thinking: This involves viewing situations in extreme, black-and-white
terms. For example, if a student doesn't get a perfect score on a test, they may see
themselves as a complete failure, even if they did well overall.
– Catastrophizing: Catastrophizing is the tendency to imagine the worst possible outcome
in any situation. For instance, if someone is running late for a meeting, they might
envision a catastrophic outcome like losing their job.
– Personalization: Personalization involves taking responsibility for events beyond one's
control. For example, if a friend cancels plans, you might assume it's because they don't
like you, even though they canceled due to their own reasons.
Cognitive Errors and Stress

– Mind Reading: This distortion occurs when individuals believe they know what
others are thinking and that it's negative. For example, if a coworker doesn't say
"hello" in the morning, you might assume they're mad at you.
– Filtering: Filtering is the practice of selectively focusing on negative aspects of a
situation while ignoring the positive. For instance, someone might receive many
compliments on a project, but they focus on the one piece of criticism.
– How Cognitive Errors Contribute to Stress: Cognitive errors can intensify stress
by distorting reality and amplifying negative emotions. They lead to increased
anxiety, reduced self-esteem, and a sense of helplessness. Recognizing and
challenging these distortions can help manage stress effectively.
Managing Stress: Cognitive Techniques
– Modify expectations
– Engage in realistic self-talk
– Live in the present
– “Go with the flow”
– Cultivate your sense of humor
Managing Stress
– Relaxation
– Relaxation response
– A physiological state characterized by a feeling of warmth and quiet mental alertness
– Relaxation Techniques
– Progressive relaxation : alternating muscle tension and relaxation
– Visualization: creating or recreating vivid mental pictures of a place or an experience
– Deep, slow breathing
– Listening to music
– Meditation: quieting the mind by focusing on a particular word, object, or process
– Yoga: a series of physical postures emphasizing balance and breathing control
How to do deep breathing

– First, take a normal breath. Then try a deep breath: Breathe in slowly through
your nose, allowing your chest and lower belly to rise as you fill your lungs. Let
your abdomen expand fully. Now breathe out slowly through your mouth (or
your nose, if that feels more natural)
– https://www.youtube.com/watch?
v=QOgKutspaNY&list=RDQMC9K72qls76Q&index=2
Goal Setting

– WOOP
– WISH
– OUTCOME
– OBSTACLE
– PLAN
Wish: Define your wish or goal.

– Example: "I want to improve my physical fitness and lead a healthier lifestyle.“

Outcome: Imagine the best possible outcome

– Imagine how your life would be if you achieved your fitness goal. Visualize the benefits, such as
increased energy, better mood, and enhanced overall well-being.
– Example: "If I improve my physical fitness, I will feel more energetic, be more confident, and have
a lower risk of health issues. I'll be able to engage in activities I enjoy without feeling tired."
Obstacle: Identify the obstacles that might get in the way
– Recognize and list the potential obstacles that could hinder your progress. These
could be lack of time, unhealthy eating habits, or a sedentary lifestyle.
– Example: "Possible obstacles include a busy work schedule, cravings for
unhealthy snacks, and the temptation to skip workouts."
Plan: Develop a specific plan to overcome the obstacles

– Create a detailed plan that addresses each obstacle. Be specific about how you will overcome
challenges.
– Example:
– Obstacle 1 (Busy Work Schedule): Schedule specific workout times in my calendar, treating them
as non-negotiable appointments.
– Obstacle 2 (Unhealthy Snacking): Replace unhealthy snacks with healthier alternatives like fruits
or nuts, and keep them readily available.
– Obstacle 3 (Skipping Workouts): Find a workout buddy for mutual motivation, or try enjoyable
activities like dance classes or sports to make exercise more engaging.
Managing Stress
– Getting Help
– Peer counseling and support groups
– Professional help
– Is it stress or something more serious?
– Depression = a mood disorder characterized by loss of
interest in usual activities, sadness, hopelessness, loss
appetite, disturbed sleep, and other physical symptoms
– Severe depression is linked to suicide