Stress Management Techniques
Stress can be a dangerous threat to our health, as it has been linked to various health conditions such as hypertension, heart disease, ulcers, diabetes, and cancer. Unfortunately, due to our changing lifestyles, these health problems are becoming more prevalent.
To reduce stress, it's important to make some lifestyle changes, such as the following:
- Relaxation Techniques: One effective technique is deep breathing, which involves using breathing techniques along with muscle relaxation to calm the mind and relax the body.
- Meditation Methods: A yogic meditation method is a series of techniques that help achieve an altered state of consciousness. Through concentration, the meditator can become unaware of external stimuli and enter a different state of consciousness.
- Biofeedback training consists of three stages:
(i) First, developing an awareness of a specific physiological response, such as an increased heart rate during stressful situations.
(ii) Second, learning techniques to control this response during calm conditions.
(iii) Finally, applying these techniques in real-life situations through practice.
- Creative visualization is an effective stress management technique that involves visualizing a new situation that may cause stress. This helps individuals plan and address potential stressors, turning their imagination into reality.
- Cognitive-behavioral techniques aim to help people become resistant to stress through three steps:
(i) First, assessing the nature of the problem and viewing it from an external or third-person perspective.
(ii) Second, reducing stress by learning techniques to approach the solution and using relaxation techniques.
(iii) Finally, applying the solution by setting self-instructions and following through.
- Regular exercise, such as swimming, walking, running, cycling, and skipping, can improve the heart's efficiency, enhance lung function, maintain good circulation, and boost metabolism, which can help the body better combat the physical impacts of stress.
Question for Revision Notes (Part - 2) - Meeting Life Challenges
Try yourself:Coping through efforts to control one’s emotions is known to:
Avoidance coping encompasses cognitive and behavioral efforts aimed at denying, minimizing, or avoiding direct exposure to stressful demands, stress and depression. (Cronkite & Moos, 1995; Penley, Tomaka, & Weeb, 2002).
The idea of promoting positive health and well-being can be explained as follows:
- According to recent research by Kosaba, people who have high levels of stress but low levels of illness tend to possess certain personality traits that contribute to their resilience. These traits include commitment, control, and challenge, which are categorized as aspects of hardiness.
- Life skills are important for adapting and coping with the challenges that arise in our lives. Some of the essential life skills that contribute to our overall development include:
(i) Time management, which involves setting priorities and executing important tasks first to help us remain relaxed and in control.
(ii) Assertiveness, which enables us to confidently express our opinions without hesitation, facilitating effective communication skills and increasing self-confidence.
(iii) Rational thinking, which helps us think in an organized manner and distinguish between positive and negative thoughts.
(iv) Other crucial life skills include overcoming unhelpful habits such as avoidance and procrastination, practicing self-care, and improving our relationships with others.
- Positive health refers to a state of complete physical, mental, emotional, social, and spiritual well-being. It is not merely the absence of disease, and there are several factors that contribute to positive health, including:
(i) Diet: A balanced diet is essential in preventing illness, controlling blood pressure, heart rate, and blood sugar levels. The factors that determine an individual's dietary needs include their health history, genetics, and activity level. A balanced diet can also help with coping with stress.
(ii) Positive attitude: There is a direct correlation between positive health and positive well-being, and cultivating a positive attitude can enhance both. Some ways to foster a positive attitude include having a clear aim in life and reframing flaws in a positive light.
(iii) Exercise: Exercise is directly linked to positive health, as it strengthens the immune system and helps control body fat and blood pressure.
(iv) Other factors that contribute to positive health include positive thinking and social support.