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How to cope with stress (Dr. Peter Tyrer) - Coggle Diagram

- - - - physical ways to reduce stress
        
        getting slow, e.g. eating, talking, reading, exercising
        
        seeking physical stimulus
        
        warm bathing
        
        leisure walk
        
        breathing & muscles relaxation --> mental relaxation --> muscle relaxation --> cycle
      - change environmental constraints or demands
      - change your own perspective or behaviours (styles)
      - knowing and admitting your own status or the conditions you are in
      - reflective question: such doing or speaking can help make better the outcome?
      - Principles & belief
        
        1st step: cognitively diagnosis about YOU and Environment"
        aware of internal needs or belief or assumptions or motives or traits
        vs
        clearly identifying the demands or requirements or constraints from the external environments or people or parties
        
        keep balanced yourself
        
        preventive better cure
        
        tell your nerve system to sensitive to balanced way of living or thinking; but different people have different balanced point
        
        work vs relax
        connected vs sole
        passionate vs rational
        activities vs rest
        listen vs speak
        
        first to try & test something new in a comfortable way and within your limits
        
        not to expect the perfect outcome but the abnormality may be the normal you should have
        
        seeking comfort:
        doing exercises may help to reduce the stressful feeling
        
        Physical relaxation to keep yourself in a peaceful condition:
        relaxed muscle vs tensed
        relaxed mind vs anxious and doubtful
        
        seek and value those advice from your respected seniors or your close friends who knew you long.
        
        notice the environments keep changing ever so unexpected opportunities may be upcoming as well. Keep awaiting something good ahead/
        
        self-control
        vs
        control something outside
        or uncontrollable environment
      - take counselling as a way out
        
        consolation, comfort words, sympathy listening, identifying the issue
        
        their own background and issue --> referral to a right counsellor
        
        spouse issue --> marriage counsellor
        
        shame or guilty --> church pastor
        
        household living --> social workers
        
        mental ill --> psychiatry
        
        personality style change --> it is hard but I think intended behaviour can be adopted so as to take the living easier with yourself or others
        
        surface personality --> what you want others to see or know or appreciate; in-depth one is sophisticated and complicated or even contradicting
        
        counselling expected outcomes
        
        self-understanding better
        
        reduced personal negative stress
        
        personality shift (rarely happened) but i suggest to have cognitively adjusted behaviour in particular setting
        
        environment or ways of living you may choose
        
        not to flee from acknowledging the original self but accepting and care the self
    - - put blame on others
      - cut skin
      - head on a wall
      - sleep on bed
      - **OLD FASHIONED WAY needs to be evaluated before adopted.
        Keep to use the old and inappropriate methods or ways to resolve the issue --> the improvement cannot be attained
      - cold war --> your partner would know what you want and behave better upon your preference?
      - avoid going or expressing your needs or difficulties --> the outcome would change?
      - over eating can be what you want or getting fat is what you want?
      - alcohol may give you a short relaxed but it would ruin you in a long run --> disable you and getting sick with your liver
    - - fear & flight
      - courage & resolve
        some achievers like to live in stressful environment
      - factors affecting your reactions
        
        ways to reduce but not to eliminate the stress
        
        face:
        social roles to pay and valued to maintain
        self-concept and expectations
        
        realised examples
        
        the outcomes may associate to the perspectives of success or failure
        
        options or choice available
        
        a suspect may feel stressful prior to be sentenced.
        vs
        criminals may feel none when facing the execution of death penalties
      - Feeling you can't tolerate
  - - - Stress may cause one's unhappiness
    - - motivate to move in a better way
  - - - Changes in relationship:pass away of your close friends or relatives
      - living demand: taking care of a new born baby
      - an important examination
      - repeated mechanically actions vs needs of curiosity or autonomy
    - - your culture may tell you this is a failure and you should distress...
      - fearing to fly or high speed moving
      - traits: different persons having different reactions to the same demanding examination or difficult times
      - your personality would affect how much you experience stress in response to your condition or environment
    - - body signals
        
        stomach pain, sleepless, eating disorder
        
        mind and body work together
    - - 2023 now my result
        
        regular & systematic (18)
        
        doubtful : suspect others' will, or words behind him, non-trust others well, even wife's word cold war, few friends, but long after trust (18)
        
        stable preferable (16)
        
        achievers (15)
        
        Worry style (12)
        
        Dependent style (7)
        
        Care free style (2)
      - some years ago my result
        
        anxious / worry (28): lacking self-confidence, worry uncertainty of future and can do well?
        
        regular (18)
        
        doubtful (13)
        
        stable style (12)
        
        Achiever or Relying (8)
        
        care free (1)
      - eg career moving forward effort, public speaking, new conditions, changes, achievements
        it affects your habit, eg exercises, social life ...
      - trait usually maintains long but I think the HOLY SPIRIT, calm, rationality, knowledge, practice, others, assistance may help
      - achievers --> overloaded to pursue success, time demanding, less chatting, lacking patience
        Stable people --> less stressful, chatting is fine but not so deep
        Care free people --> like changes or options, less stressful
        Worriers --> imagined fears overwhelmed ;
        Systematic persons --> challenged by uncertainty or unusual situation; less tolerate the changes; overwhelmed with his memorial things & used living ; reluctant to change his living style or ways or mode. do not like to be asked and probed. rather, like to be given a direct question or suggestion . Like to use logical and reasonable presentation or interpretation rather than their own non logical thoughts.
        doubtful people --> not trusting, envying, negative assumption
        Note: when changing, it takes time and needs lubricant and patience ; too sensitive to trust and not accepting comments ; wants to talk about his difficulties but not want to open it to the public; the counsellor needs chatting skills and patience.
        Relying style people likes to talk and talk but find difficulty in putting into actions and ask others to decide for them.
  - - - symptoms
        
        anger, anxiety, excitement, fear --> distress too much --> guilty or insulted
        
        hormone affects digestion, blood pressure, eating sweet or fat --> heart disease, vomit, pain, headaches,
        
        quick and short breathing, sweating, flush, heart beat, strain, shaking
        
        feeling: anger, upset, low mood, excited, depressed or frustrated
      - meeting the deadlines, goals --> achiever stress --> body
      - not many thing --> Stable & balanced person stress
      - Many things --> a doubtful person stress --> away from the crowd and trust few persons
      - rule less condition or chaos --> a systematic person stress --> body
      - rules or mandatory procedures --> a care free person stress --> danger or risky situations
      - Loneliness --> a dependent person --> more expressive or raise up his or her feeling about minor things
    - - too high --> not so desirable
      - too low --> demotivated
      - achievers accepts high demand of stress level
        worriers and doubtfulness people may stand very low level of stress
- - - - sedative
        
        addition
        
        comfort assumption
        
        hurt brain judgment
      - stimulant
      - anti-depressant
      - wrong motive: to arouse others' attention and caring & asking others to suffer for themselves
    - - alcohol