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Understanding Stress: Coping Strategies and Self-Assessment

Explore stress and coping mechanisms, types of stress responses, effects of chronic stress, coping strategies, and effective techniques like breathing exercises and mindfulness meditation. Learn how to deal with stress effectively to maintain mental and physical well-being.

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Understanding Stress: Coping Strategies and Self-Assessment

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  1. Coping Skills Self- Assessment An exploration of stress and coping

  2. What is Stress? No, seriously what is it… • A psychological and physiological response to a stressor • Stressor • REAL or IMAGINED • Psychologically • Stressor-> • Primary Appraisal-> • Secondary Appraisal-> • Coping • Lazarus, R.S., & Folkman, S. (1984) Stress, appraisal, and coping.

  3. What is stress… • Physically • 3 stages • Stage 1: Alarm • Fight-or-Flight Response • Stage 2: Resistance • Doing Something • Stage 3 Recovery or Exhaustion • Dealt with Stressor or Depleted Resources • Selye, H. (1956). The Stress of Life

  4. Cool story, but how is this dangerous? • Chronic Stress • Prolonged & repeated activation of the body’s stress response • Effects • May cause Major Depressive Disorder • Lucassen, P. J., et al. (2014). Neuropathology of Stress • May cause memory problems • Lucassen, P. J., et al. (2014). Neuropathology of Stress • May cause cardiovascular disease • Bunker, S. J., et al. (2003). “Stress” and coronary heart disease: psychosocial risk factors • Decreases immune system functioning • O’Leary, A., (1990). Stress, Emotion, and Human Immune Function

  5. How do we deal with stress? • Coping (Folkman, S., et al., 1986) • Cognitive and behavioral responses • http://www.fortrefuge.com/quiz-COPE.php

  6. Types of Coping • Adaptive vs Maladaptive • If it causes harm • Problem Focused Coping • Active coping • Planning • Suppressing Competing Activities • Restraint • Instrumental Social Support

  7. More Types of Coping • Emotion Focused Coping • Emotional Social Support • Positive Reappraisal • Acceptance • Denial • Religious Coping

  8. Even More Types of Coping • Avoidance • Venting Emotions • Behavioral Disengagement • Mental Disengagement • Substance Use • Humor

  9. Let’s Try Something New • Breathing Exercise • Sit upright in comfortable position • Hands on knees and shoulders relaxed • You can close your eyes or look down • Focus your attention on your breathing • Exhale completely • Slowly breathe in through your nose or mouth • Slowly breathe out through your nose or mouth • Don’t worry if your mind wanders

  10. Some Other Effective Techniques • Mindfulness Meditation • Awareness • Being Present • Focusing Attention • Acceptance • Jon Kabat-Zinn • Mindfulness: A Practical Guide by Tessa Watt

  11. In Conclusion • Stress is a physical and psychological response • May cause psychological and physical harm • Multiple ways to deal with stress • Problem focused • Emotion focused • Avoidant • Mindfulness

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