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KEY POINTS
DEFINITION OF STRESS
Stress is the inability to cope with perceived (real or imagined) demands or threats
to ones mental, emotional, and spiritual well-being.
Stress occurs as a response to demands placed on ones body and/or mind.
Because demands are perceived differently based on the person and/or situation, what is
considered stressful varies.
Many different events or factors can be stressors. A stressor can be physical or
emotional/psychologic and positive or negative.
The common aspect is that stressors require an individual to adapt. Adaptation is
affected by the duration of the stressor (acute or chronic) and its intensity (mild,
moderate, or severe).
COPING STRATEGIES
Coping is a persons efforts to manage stressors.
External factors, including positive support from ones social support system, play
a role in ones ability to cope with stress.
Coping can be either positive or negative. Positive coping includes activities such
as exercise and use of social support. Negative coping may include substance abuse and
denial.
Coping strategies can be divided into two broad categories: emotion-focused
coping and problem-focused coping.
Emotion-focused coping involves managing the emotions that an
individual feels when a stressful event occurs.
Problem-focused coping attempts to find solutions to resolve the problems
causing the stress.
RELAXATION STRATEGIES
Relaxation strategies can be used to cope with stressful circumstances and elicit
the relaxation response.
The relaxation response is state of physiologic and psychologic rest. It is the
opposite of the stress response and is characterized by decreased sympathetic nervous
system activity, which leads to decreased heart and respiratory rate, decreased BP,
decreased muscle tension, decreased brain activity, and increased skin temperature.
Regular elicitation of the relaxation response has been proven to be an effective
treatment for a wide range of stress-related disorders, including chronic pain, insomnia,
and hypertension. This can be achieved through relaxation breathing, meditation,
imagery, music, and massage.
One of the simplest and most effective ways to stop the stress response is
to practice relaxation or abdominal breathing.
Meditation is a practice of concentrated focus on a sound, object,
visualization, the breath, or movement. The purpose of meditation is to increase
awareness, reduce stress, promote relaxation, and enhance personal and spiritual
growth.
Imagery is the use of ones mind to generate images that have a calming
effect on the body.