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Stress & Coping (Coping Interventions (1) Mindfulness Meditation
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Stress & Coping
Coping Interventions
1) Mindfulness Meditation
- strive for a state of mind marked by heightened awareness of the present, focus on the moment, accept and acknowledge w/o becoming distressed
- can mute biological responses
- Mindfulness-based Stress Reduction (MBSR): to manage stress reactions and the associated -ve emotions
- improve QOL & coping, reduce anxiety
- goal = approach stress mindfully
2) Acceptance/ Commitment Therapy (ACT)
- acceptance of problem
- mindfulness about its occurrence and what triggered it
- commitment to behaviour change
- goal is to change private experience and maintain commitment
- does not challenge thoughts directly
3) Expressive writing
- consciously confronting feelings = reduced obsession and inhibition of stressor
- reduce physiological activity associated with event
- emotional approach coping
- clarify and make sense of situation
- refocus on positive aspects
4) Relaxation training
- reduce arousal
e.g. progressive muscle relaxation training, guided imagery, yoga, self-hypnosis, transcendental meditation
- reduce heart rate, BP, muscle tension, inflammation, lipid levels, anxiety etc
Coping Skills training
draw on principles of CBT
- how to appraise stressful events, disaggregate stressors into specific tasks, distinguish aspects of stressors that can be changed
Coping
- to manage the internal/ external demands of stressful situations
- r/s between stress and coping is dynamic
- a set of responses
- thoughts and behaviours
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Stress moderators = internal/ external resources that modify experience of stress and its effects
Stress carriers = ppl in our life who cause special stress
Success of outcomes
- reduce/ eliminate stressors
- tolerance/ adjust to negative life events
- maintain +ve self-imagine, satisfying r/s with others, emotional equilibrium
- enhancing prospects of recovery, if ill
- restore neuroendocrine, immune, cardiovascular system to pre-stress levels
- how quickly ppl can resume pre-stress activities
- depends on the nature of the stressor
- better outcomes if able to switch between coping styles
e.g. Combat Stress Now (CSN)
phase 1: how to identify stressors
- self-monitoring: observe own behaviour, record reactions to stress + any maladaptive efforts to cope
- examine antecedents of stress i.e. triggers
- recognize and eliminate negative self-talk
phase 2: acquire and practice coping skills
- CBT, time management skills etc
- some designed to eliminate, some are to reduce stress
- goal setting is important; force ppl to distinguish between events to be avoided/ tolerated/ overcome + be specific and concrete about what needs to be done
phase 3: practice skills in targeted stressful situations