Meeting Life Challenges

CHAPTER 3
NATURE, TYPES AND
SOURCES OF STRESS All the challenges, problems, and difficult
circumstances put us to stress. If handled
properly, stress increases the probability of one’s
survival.

Stress gives energy, increases human arousal

and affects performance.
High stress - can produce unpleasant effects and
cause our performance to deteriorate.
Too little stress - may cause one to feel low on
motivation which may lead us to perform slowly and
less efficiently.
Stress
 The pattern of responses an organism
makes to stimulus event that disturbs the
equilibrium and exceeds a person’s ability to
cope.
 Not all stress is inherently bad or destructive.

Eustress
 The level of stress that is good for you
 It is one of a person’s best assets for achieving
peak performance and managing minor crisis.
 Eustress, however, has the potential of turning
into ‘distress’.
Distress
 Distress causes our body’s wear and tear.
Nature of Stress

Origin
 Originates from Latin words ‘strictus’ meaning tight
or narrow and ‘stringere’, the verb meaning to
tighten.
 These root words reflect the internal feelings of
tightness and constriction of the muscles and
breathing reported by many people under stress.
Nature of Stress

Stress is often explained in terms of characteristics

of the environment that are disruptive to the
individual.
Stressors - Events that cause our body to give the
stress response. Such events include noise, crowding,
a bad relationship, or the daily commuting to school or
office.
Strain - The reaction to external stressors is called
‘strain’
Nature of Stress
HANS SELYE AND OTHER RESEARCHERS
[Non-specific Response]
 Hans Selye, the father of modern stress research, defined stress as “the non- specific
response of the body to any demand” that is, regardless of the cause of the threat, the
individual will respond with the same physiological pattern of reactions.
Stressor 1 – Response 1
Stressor 2 – Response 1 Non-specific response
(PHYSIOLOGICAL)
Stressor n – Response 1
[Specific Response (different stressors, different individuals)]
 Many researchers do not agree with this definition
 They feel that the stress response is not nearly as general and non- specific as Selye
suggests.
 Different stressors may produce somewhat different patterns of stress reaction, and
different individuals may have different characteristic modes of response.
Nature of Stress

Stress is not a factor that resides in the

individual or the environment. It is
embedded in an ongoing process that
involves individuals (TMA)
 transacting with their social and cultural environments,
 making appraisals of those encounters and
 attempting to cope with the issues that arise.
Nature of Stress

 Stress is a dynamic mental/cognitive state.

 It is a disruption in homeostasis or an
imbalance that gives rise to a requirement for
resolution of that imbalance or restoration of
homeostasis.

 The perception of stress is dependent upon

1. the individual’s cognitive appraisal of events
2. the resources available to deal with them.
 Nature of Stress

Types of Stressors (refer Types of

Stress)

Stress, includes all those environmental and

personal events, which challenge or
threaten the well-being of a person.
These stressors can be
1. environmental (external)- Eg.
noise, air pollution
2. social – Eg. break-up with a friend,
loneliness
3. psychological (within the
individual)– Eg. conflict, frustration
Nature of Stress

DIMENSIONS OF STRESS
 The stresses which people experience also
vary in terms of
1. intensity (low intensity vs. high intensity),
2. duration (short-term vs. long- term),
3. complexity ( less complex vs. more
complex)
4. predictability (unexpected vs.
predictable).

 The outcome of stress depends on the position

of a particular stressful experience along these
dimensions.
Person characteristics and resources determine the appraisal of a given
stressful situation.
Nature of Stress

A. PERSON CHARACTERISTICS AND STRESS

1. Physiological
2. Psychological
3. Cultural
Nature of Stress

1. Physiological

 Physiological characterics like physical health, constitutional vulnerabilities are

relevant to the experience of stress.
 An individual’s experiences of stress depend on the physiological strength of that person.
 Thus, individuals with poor physical health and weak constitution would be more
vulnerable than would be those who enjoy good health and strong constitution.
Nature of Stress

2. Psychological
 Psychological characteristics like mental health, temperament, and self- concept are
relevant to the experience of stress.

3. Cultural
 Cultural characteristics like cultural definitions and meanings, and expected
response style are relevant to the experience of stress.
 The cultural context in which we live determines the meaning of any event and defines the
nature of response that is expected under various conditions.
B. RESOURCES AND STRESS

The stress experience will be determined by the

resources of the person, such as
1. Money
2. social skills,
3. coping style
4. support networks, etc.
The stress process, based on the cognitive theory of
stress was propounded by Lazarus and his colleagues Nature of Stress
Stress Process- Lazarus an
An individual’s response to a stressful situation largely

depends upon colleagues
1. the perceived events (STRESS APPRAISAL)
2. how they are interpreted or appraised.

 Lazarus has distinguished between two types of

appraisal,
1. Primary
2. Secondary

 This two-level appraisal process determines not only

our cognitive and behavioural responses but also our
Nature of Stress
Stress Process- Lazarus and colleagues
1. Primary appraisal

 It refers to the perception of a new or changing environment as

positive, neutral or negative in its consequences.

 Negative events are appraised for their possible harm, threat

or challenge.

1. Harm – is the assessment of the damage that has already been done by an event.
2. Threat - is the assessment of possible future damage that may be brought about by
the event.
3. Challenge – these appraisals are associated with more confident expectations of the
ability to cope with the stressful event, the potential to overcome and even profit from
the event.
Nature of Stress
Stress Process- Lazarus and colleagues

2. Secondary Appraisal

 When we perceive an event as stressful, we are likely

to make a secondary appraisal.
 It is the assessment of one’s coping abilities and
resources and whether they will be sufficient to
meet the harm, threat or challenge of the event.
 These resources may be mental, physical, personal
or social.
 If one thinks one has a positive attitude, health, skills
and social support to deal with the crises s/he will feel
less stressed.
Primary and Secondary appraisals are very subjective and will
depend on many factors.

1. Past experience of dealing with such a stressful condition

 If one has handled similar situations very successfully in the past,
they would be less threatening for her/him.

2. Whether the stressful event is perceived as controllable, i.e. whether

Nature of Stress
one has mastery or control over a situation. Stress Process-
 A person who believes that s/he can control the onset of a negative
Lazarus and
situation, or its adverse consequences, will experience less amount
of stress than those who have no such sense of personal control. colleagues
 For example, a sense of self-confidence or efficacy can determine
whether the person is likely to appraise the situation as a threat or
a challenge.

Thus, the experience and outcome of a stressor may vary from individual
to individual.
Nature of Stress
REACTIONS OR RESPONSES TO STRESS (refer to 4 major
effects of stress)
Stressors result in a variety of stress reactions (see Fig.3.2).

1. Physiological Response
2. Emotion Reactions
3. Behavioural Responses
4. Cognitive Responses
1. Physiological Response

 At the physiological level, arousal plays a key role in stress- related behaviours.
 The hypothalamus initiates action along two pathways.

1. The first pathway involves the autonomic nervous system.

 The adrenal gland releases large amount of catecholamines (epinephrine and

norepinephrine) into the blood stream.
 This leads to physiological changes seen in fight-or-flight response.

2. The second pathway involves the pituitary gland

 Pituitary gland secretes the corticosteroid (cortisol) which provides energy.

2. Emotion reactions
 The emotional reactions to experience of stress include
negative emotions such as fear, anxiety,
embarrassment, anger, depression or even denial.

3. Behavioural respones
 The behavioural responses are virtually limitless,
depending on the nature of the stressful event.
 Two general categories of behavioural responses.
1. Fight - Confrontative action against the stressor
2. Flight - Withdrawal from the threatening event

4. Cognitive responses
 It include beliefs about the harm or threat an event
poses and beliefs about its causes or controllability.
 These include responses such as inability to
concentrate, and intrusive, repetitive or morbid
thoughts.
SIGNS AND SYMPTOMS OF STRESS

Warning signs and intensity of stress may vary from individual to

individual.

Any of the symptoms can indicate a degree of stress which, if left

unresolved, might have serious implications.
TYPES OF STRESS
1. Physical and
Environmental Stress
2. Psychological Stress
3. Social Stress
1. Physical and Environmental Stress

Physical stresses
 They are demands that change the state of our body.
Example
1. when we overexert ourselves physically,
2. lack a nutritious diet,
3. suffer an injury,
4. fail to get enough sleep.

Environmental stresses
 Aspects of our surroundings that are often
unavoidable.
Example - air pollution, crowding, noise, heat of the
summer, winter cold, etc.
 Catastrophic events or disasters
2. Psychological Stress

 Stresses that we generate ourselves in our minds.

 These are personal and unique to the person experiencing them and are
internal sources of stress.
 We worry about problems, feel anxiety, or become depressed.
 These are not only symptoms of stress, but they cause further stress
for us.

Important sources of psychological stress

1. Frustration
2. Conflicts
3. Internal Pressures
4. Social Pressures
A. Frustration
 It results from the blocking of needs and motives by
something or someone that hinders us from achieving
a desired goal.
 There could be a number of causes of frustration such
as social discrimination, interpersonal hurt, low grades
in school, etc.

B. Conflicts
 It may occur between two or more incompatible needs
or motives, e.g. whether to study dance or psychology.
 You may want to continue studies or take up a job.
There may be a conflict of values when you are
pressurised to take any action that may be against the
values held by you
C. Internal pressures
 They stem from beliefs based upon expectations from
inside us to ourselves such as, ‘I must do everything
perfectly’.
 Such expectations can only lead to disappointment.
 Many of us drive ourselves ruthlessly towards
achieving unrealistically high standards in
achieving our goals.

D. Social pressures
 They may be brought about from people who make
excessive demands on us.
 This can cause even greater pressure when we have
to work with them.
 Also, there are people with whom we face
interpersonal difficulties, ‘a personality clash’ of sorts.
3. Social Stress

 These are induced externally and result

from our interaction with other people.

Example- Social events like death or

illness in the family, strained relationships,
itrouble with neighbours

 These social stresses vary widely from

person to person.

Example- Attending parties may be

stressful for a person who likes to spend
quiet evenings at home while an
outgoing person may find staying at
home in the evenings stressful.
SOURCES OF STRESS

1. Life Events
2. Hassles
3. Traumatics Events
1. Life Events

 Changes, both big and small, sudden and gradual affect our life
from the moment we are born.

 Major life events can be stressful disturb our routine and cause
upheaval.

 If several of these life events that are planned (e.g. moving into
a new house) or unpredicted (e.g. break-up of a long-term
relationship) occur within a short period of time, we find it
difficult to cope with them and will be more prone to the
symptoms of stress.
HW
2. Hassles
These are the personal stresses we endure as individuals, due to the happenings
in our daily life

Example-
 Noisy surroundings, commuting, quarrelsome neighbours, electricity and
water shortage, traffic snarls, and so on.
 Attending to various emergencies are daily hassles experienced by a
housewife.

 These daily hassles may sometimes have devastating consequences for the
individual who is often the one coping alone with them as others may not even
be aware of them as outsiders.
 The more stress people report as a result of daily hassles, the poorer is
3. Traumatic Events

 These include being involved in a variety of extreme events such

as a fire, train or road accident, robbery, earthquake, tsunami,
etc.

 The effects of these events may occur after some lapse of

time and sometimes persist as symptoms of anxiety, flashbacks,
dreams and intrusive thoughts, etc.
 Severe trauma can also strain relationships.

 Professional help will be needed to cope with them especially

if they persist for many months after the event is over.
EFFECTS OF STRESS ON
PSYCHOLOGICAL FUNCTIONING AND
HEALTH
A. There are four major effects of stress associated
with the stressed state

1. Physiological
2. Behavioural
3. Emotional
4. Cognitive

B. Stress and Health

C. General Adaptation Syndrome
D. Stress and the Immune System
4 Major Effects Of Stress Associated With
The Stressed State
1. Physiological Effects :
 When the human body is placed under physical or psychological stress, it
increases the production of certain hormones, such as adrenaline and cortisol.
 These hormones produce marked changes in heart rate, blood pressure levels,
metabolism and physical activity.
 Although, this physical reaction will help us to function more effectively when we
are under pressure for short periods of time, it can be extremely damaging to
the body in the long-term effects.
 Examples of physiological effects are release of epinephrine and nor-
epinephrine, slowing down of the digestive system, expansion of air passages in
the lungs, increased heart rate, and constriction of blood vessels.
4Major Effects Of Stress Associated
With The Stressed State
2. Behavioural Effects :
 Stress affects our behaviour in the form of eating less nutritional food,
increasing intake of stimulants such as caffeine, excessive consumption
of cigarettes, alcohol and other drugs such as tranquillisers etc.
 Tranquillisers can be addictive and have side effects such as loss of
concentration, poor coordination, and dizziness.
 Some of the typical behavioural effects of stress seen are disrupted sleep
patterns, increased absenteeism, and reduced work performance.
4Major Effects Of Stress Associated
With The Stressed State
3. Emotional Effects :
 Those who suffer from stress are far more likely to experience mood
swings, and show erratic behaviour that may alienate them from family
and friends.
 This can start a vicious circle of decreasing confidence, leading to more
serious emotional problems.
 Some examples are feelings of anxiety and depression, increased
physical tension, increased psychological tension and mood
swings.
HW
4Major Effects Of Stress Associated
With The Stressed State
4. Cognitive Effects :
 If pressures due to stress continue, one may suffer from mental overload.
 This suffering from high level of stress can rapidly cause individuals to
lose their ability to make sound decisions.
 Faulty decisions made at home, in career, or at workplace may lead to
arguments, failure, financial loss or even loss of job.
 Cognitive effects of stress are poor concentration, and reduced short-
term memory capacity.
Chronic daily stress can divert an individual’s attention from caring for B. STRESS
AND HEALTH
herself or himself.
When stress is prolonged, it affects physical health and impairs
psychological functioning.

BURNOUT
The state of physical, emotional and psychological exhaustion is known
as burnout.

 People experience exhaustion and attitudinal problems when

the stress due to demands from the environment and constraints
are too high and little support is available from family and
friends.
 The physical exhaustion is seen in the signs of chronic fatigue,
weakness and low energy.
 The mental exhaustion appears in the form of irritability, anxiety,
B. STRESS AND HEALTH

IMPLICATIONS ON HEALTH

1. Stress can produce changes in the immune system and

increase the chances of someone becoming ill.

2. Stress has been implicated in the development of

cardiovascular disorders, high blood pressure, as well as
psychosomatic disorders including ulcers, asthma,
allergies and headaches.

3. Stress plays an important role in fifty to seventy per cent of

all physical illnesses.

4. Studies also reveal that sixty per cent of medical visits are
primarily for stress-related symptoms.
C. GENERAL ADAPTATION SYNDROME

Selye studied what happens to the body when stress

is prolonged

 He subjected animals to a variety of stressors such

as high temperature, X-rays and insulin injections,
in the laboratory over a long period of time.
 He also observed patients with various injuries and
illnesses in hospitals.
 Selye noticed a similar pattern of bodily response
in all of them. He called this pattern the General
Adaptation Syndrome (GAS).
 GAS involves three stages:
1. alarm reaction
2. Resistance
3. exhaustion
1. Alarm reaction stage :
 The presence of a noxious stimulus or stressor leads to activation of the adrenal-
pituitary-cortex system.
 This triggers the release of hormones producing the stress response. Now the
individual is ready for fight or flight.

2. Resistance stage :
 If stress is prolonged, the resistance stage begins.
 The para- sympathetic nervous system calls for more cautious use of the body’s
resources.
 The organism makes efforts to cope with the threat, as through confrontation.

3. Exhaustion stage :
 Continued exposure to the same stressor or additional stressors drains the body of
its resources and leads to the third stage of exhaustion.
 The physiological systems involved in alarm reaction and resistance become ineffective
and susceptibility to stress-related diseases such as high blood pressure becomes more
likely.
C. GENERAL ADAPTATION SYNDROME

Limitation

 A very limited role to psychological factors

in stress.
 Psychological appraisal of events is
important for the determination of stress.
 How people respond to stress is influenced
by their
1. Perceptions
2. Personalities
3. biological constitutions
D. STRESS AND
IMMUNE
SYSTEM

 Stress can cause illness by impairing

the workings of the immune system.
 The immune system guards the body
against attackers, both from within
and outside.

Psychoneuroimmunology
 It focuses on the links between the
mind, the brain and the immune
system.
How does the immune system work?

 The white blood cells (leucocytes) within the

immune system identify and destroy foreign bodies
(antigens) such as viruses.
 It also leads to the production of antibodies.
 There are several kinds of white blood cells or
leucocytes within the immune system, including T
cells, B cells and natural killer cells.
 T cells destroy invaders, and T-helper cells increase
immunological activity.
 It is these T-helper cells that are attacked by the
Human Immuno Deficiency Virus (HIV), the virus
causing Acquired Immuno Deficiency Syndrome
(AIDS).
 B cells produce antibodies.
 Natural killer cells are involved in the fight against
both viruses and tumours.
Relation of Stress with Illness
 Stress can affect natural killer cell cytotoxicity,
which is of major importance in the defence
against various infections and cancer.
 Reduced levels of natural killer cell cytotoxicity
have been found in people who are highly
stressed, including students facing important
examinations, bereaved persons, and those who
are severely depressed.

(Risk Factors/ Protective Factors)

 Studies reveal that immune functioning is better
in individuals receiving social support.
 Also, changes in the immune system will have
more effect on health among those whose
immune systems are already weakened.
Psychological Stress, Negative Emotion and Immune
System

 Negative emotions can trigger the release of stress hormones, which in turn can weaken the
immune system.
 This weakening of the immune system can have significant effects on both mental and
physical health.

Learn the diagram

(A. Psychological Stress & Negative
Emotions)

 Psychological stress is accompanied by

negative emotions and associated
behaviours, including depression, hostility,
anger and aggression.

 The incidence of psychological disorders, such

as panic attacks and obsessive behaviour
increases with the build up of long-term stress.

 Worries can reach such a level that they surface

as a frightening, painful physical sensation,
which can be mistaken for a heart attack.

 People under prolonged stress are more prone

(B. Negative Emotions & Immune System and
Health)

 These negative emotions appear to be related to

the function of the immune system.

 Our ability to interpret our world and to invest that

interpretation with personal meaning and emotion
have a powerful and direct effect on the body.

 Negative moods have been associated with

poorer health outcomes.

 Feelings of hopelessness are related to worsening

of disease, increased risk of injury and death due
to various causes.
E. Lifestyle Lifestyle is the overall pattern of decisions and
behaviours that determine a person’s health and
quality of life.
A.

 Stress can lead to unhealthy lifestyle or health

damaging behaviour.

 Stressed individuals may be more likely to expose

themselves to pathogens, which are agents causing
physical illness.
 People who are stressed have poor nutritional
habits, sleep less and are likely to engage in other
health risking behaviours like smoking and alcohol
abuse.
 Such health impairing behaviours develop gradually
and are accompanied by pleasant experiences
temporarily.
 However, we tend to ignore their long-term damaging
effects and underestimate the risk they pose to our
 E. Lifestyle
B.
 Studies have revealed that health
promoting behaviour like
balanced diet, regular exercise, family
support, etc. play an important role in
good health.

 Adhering to a lifestyle that includes

balanced low fat diet, regular exercise
and continued activity along with
positive thinking enhances health and
longevity.
COPING WITH STRESS

In recent years the conviction has grown that it is how we cope with stress and not the
stress one experiences that influences our psychological well-being, social functioning and
health.

Coping
 It is a dynamic situation-specific reaction to stress.
 It is a set of concrete responses to stressful situations or events that are intended to
resolve the problem and reduce stress.
 It depends on rigid deep-seated beliefs, based on experience, e.g. when caught in a
traffic jam we feel angry, because we believe that the traffic ‘should’ move faster.
COPING WITH STRESS

Stress and Coping

 To manage stress we often need to reassess the way we think and learn
coping strategies.

 Poor coping with stress  impaired immune response and diminished activity of
natural killer cells.

 Individuals show consistent individual differences in the coping strategies they

use to handle stressful situations. These can include both overt and covert
activities.
 A. Coping strategies by Endler and Parker are:

1. Task-oriented Strategy :

2. Emotion-oriented Strategy :

3. Avoidance-oriented Strategy :
1. Task-oriented Strategy :

 This involves obtaining information about

1. the stressful situation
2. alternative courses of action and their probable
outcome

 It also involves deciding priorities and acting so

as to deal directly with the stressful situation.

 For example, schedule my time better, or think

about how I have solved similar problems.
2. Emotion-oriented Strategy :

 This can involve efforts to maintain hope and

to control one’s emotions

 It can also involve venting feelings of anger

and frustration, or deciding that nothing can
be done to change things.

 For example, tell myself that it is not really

happening to me, or worry about what I am
going to do.
3. Avoidance-oriented Strategy :

 This involves denying or minimising the

seriousness of the situation;

 it also involves conscious suppression of

stressful thoughts and their replacement by
self- protective thoughts.

 Examples of this are watching TV, phone

up a friend, or try to be with other people.
B. Coping responses by Lazarus and
Folkman
 They conceptualised coping as a dynamic process rather than an individual
trait.

 Coping refers to constantly changing cognitive and behavioural efforts to

master, reduce or tolerate the internal or external demands that are
created by the stressful transaction.

 Coping serves to allow the individual to manage or alter a problem and regulate
the emotional response to that problem

According to them coping responses can be divided into two types of

responses,
1. problem-focused
2. emotion- focused
1. Problem-focused strategies
 They attack the problem itself, with behaviours designed to
gain information, to alter the event, and to alter belief and
commitments.
 They increase the person’s awareness, level of knowledge,
and range of behavioural and cognitive coping options.
 They can act to reduce the threat value of the event. For
example “I made a plan of action and followed it”.

2. Emotion-focused strategies
 They call for psychological changes,
 to limit the degree of emotional disruption caused by an
event,
 with minimal effort to alter the event itself.
 For example “I did some things to let it out of my system”.

Both are necessary when facing stressful situations.

STRESS MANAGEMENT TECHNIQUES

1. Relaxation Techniques
2. Meditation Procedures
3. Biofeedback
4. Creative Visualisation
5. Cognitive Behavioural Techniques
6. Exercise
1. Relaxation Techniques :
 It is an active skill that reduces
symptoms of stress and decreases
the incidence of illnesses such as high
blood pressure and heart disease.
 Usually relaxation starts from the
lower part of the body and progresses
up to the facial muscles in such a way
that the whole body is relaxed.
 Deep breathing is used along with
muscle relaxation to calm the mind
and relax the body.
2. Meditation Procedures :
 The yogic method of meditation consists of
a sequence of learned techniques for
refocusing of attention that brings about an
altered state of consciousness.
 It involves such a thorough concentration
that the meditator becomes unaware of any
outside stimulation and reaches a different
state of consciousness.
3. Biofeedback :

 It is a procedure to monitor and reduce the

physiological aspects of stress by providing
feedback about current physiological activity and is
often accompanied by relaxation training.

 Biofeedback training involves three stages :

1. developing an awareness of the particular
physiological response, e.g. heart rate,
2. learning ways of controlling that physiological
response in quiet conditions;
3. transferring that control into the conditions of
everyday life.
4. Creative Visualisation :
 It is an effective technique for dealing
with stress.
 Creative visualisation is a subjective
experience that uses imagery and
imagination.
 Before visualising one must set oneself
a realistic goal, as it helps build
confidence.
 It is easier to visualise if one’s mind is
quiet, body relaxed and eyes are closed.
 This reduces the risk of interference
from unbidden thoughts and provides
the creative energy needed for turning
an imagined scene into reality.
5. Cognitive Behavioural Techniques :

These techniques aim to inoculate people against stress.

Stress inoculation training is one effective method developed by
Meichenbaum.

 The essence of this approach is to replace negative and irrational

thoughts with positive and rational ones.

 There are three main phases in this :

1. Assessment- It involves discussing the nature of the problem and seeing it from the viewpoint of the
person/client.
2. Stress reduction techniques- It involves learning the techniques of reducing stress such as relaxation and
self-instruction.
3. Application and follow through
6. Exercise :
 Exercise can provide an active outlet for the
physiological arousal experienced in
response to stress.
 Regular exercise improves the efficiency of the
heart, lungs, maintains good circulation, lowers
blood pressure, reduces fat in the blood and
improves the body’s immune system.
 Swimming, walking, running, cycling, skipping,
etc. help to reduce stress.
 One must practice these exercises at least four
times a week for 30 minutes at a time.
 Each session must have a warm-up, exercise
and cool down phases.
PROMOTING POSITIVE HEALTH AND
WELL-BEING
It is unlikely that we will go through life without some experience of
personal crises causing acute pressure for a while. Many people sail
through and rebuild their lives very positively. They are likely to have
constructive attitudes and also have lots of emotional and social
support of various kinds available to them. When we find ways of
managing these pressures and can use the energy to create something
positive out of the situation, then we will have learned to survive healthily
and this will leave us more stress fit for future crises. It is like being
immunised against the dangers of unhealthy stress.

1. Stress resistant personality

2. Life skills
3. Stress buffers/ facilitators of positive health
Recent studies by Kobasa have shown that people with high levels
of stress but low levels of illness share three
A. Stress Resistant
[Link] are referred to as the personality traits of Personality :
hardiness.

 Hardiness is a set of beliefs about oneself, the world, and how

they interact.
 It consists of ‘the three Cs’, i.e. commitment, control, and
challenge.
 It takes shape as a sense of personal commitment to what
you are doing, a sense of control over your life, and a feeling
of challenge.

1. Control - Stress resistant personalities have control

which is a sense of purpose and direction in life;
2. Commitment- commitment to work, family, hobbies and
social life
3. Challenge- they see changes in life as normal and
positive rather than as a threat.
Everyone does not have these characteristics,
many of us have to relearn specific life skills
B. Life Skills
 Abilities for adaptive and positive behaviour that enable individuals to deal effectively
with the demands and challenges of everyday life.

 Our ability to cope depends on how well we are prepared to deal with and counterbalance
everyday demands, and keep equilibrium in our lives.

 These life skills can be learned and even improved upon.

1. Assertiveness
2. Time Management
3. Rational Thinking
4. Improving Relationships
5. Self-care
6. Overcoming Unhelpful Habits (such as perfectionism, procrastination etc)
1. Assertiveness :

 Assertiveness is a behaviour or skill that helps to

communicate, clearly and confidently, our feelings,
needs, wants, and thoughts.

 It is the ability to
1. say no to a request
2. state an opinion without being self-conscious,
3. express emotions such as love, anger, etc. openly.

 If you are assertive/ ADVANTAGES of being

assertive,
1. you feel confident
2. have high self-esteem
3. a solid sense of your own identity.
2. Time Management :

 Learning how to plan time and delegate can help to relieve

the pressure.
 The major way to reduce time stress is to change one’s
perception of time.

 The central principle of time management is to spend your

time doing the things
1. that you value
2. that help you to achieve your goals.

 It depends on being realistic about what you know and that

you must do it within a certain time period, knowing what
you want to do, and organising your life to achieve a
balance between the two.
3. Rational Thinking :

 Many stress-related problems occur as a result of

distorted thinking.
 The way you think and the way you feel are closely
connected.
 When we are stressed, we have an inbuilt
selective bias to attend to negative thoughts
and images from the past, which affect our
perception of the present and the future.
 Some of the principles of rational thinking are:
1. Challenging your distorted thinking and
irrational beliefs
2. Driving out potentially intrusive negative
anxiety-provoking thoughts
3. Making positive statements.
4. Improving Relationships :

 The key to a sound lasting relationship is

communication.

 This consists of three (+1) essential skills :

1. Listening to what the other person is saying

2. Expressing how you feel and what you think,
3. Accepting the other person’s opinions and feelings,
even if they are different from your own.
4. It also requires us to avoid misplaced jealousy and
sulking behaviour.
5. Self-care :
 When healthy, fit and relaxed  better prepared
physically and emotionally to tackle the stresses of
everyday life.

 Our breathing patterns reflect our state of mind and

emotions
1. When we are stressed or anxious - rapid and
shallow breathing from high in the chest, with
frequent sighs.
2. When relaxed- breathing is slow, stomach-
centred breathing from the diaphragm

Environmental stresses like noise, pollution, space, light,

colour, etc. can all exert an influence on our mood.
These have a noticeable effect on our ability to cope
with stress, and well-being.
6. Overcoming Unhelpful Habits :

Unhelpful habits such as perfectionism, avoidance, procrastination, etc. are strategies that help
to cope in the short-term but which make one more vulnerable to stress.

PERFECTIONISM AVOIDANCE
Avoidance is to put the issue under the carpet and refuse
 Perfectionists are persons who have to get
to accept or face it.
everything just right.
 They have difficulty in varying standards PROCRASTINATION
according to factors such as time available, • Procrastination means putting off what we know we
consequences of not being able to stop work, need to do.
and the effort needed. • We all are guilty of saying “I will do it later”.
 They are more likely to feel tense and find it • People who procrastinate are deliberately avoiding
difficult to relax, are critical of self and others, confronting their fears of failure or rejection
and may become inclined to avoid challenges.

[Link]
16/04/27/why-you-cant-help-read-this-article-about-
procrastination-instead-of-doing-your-job/
FACTORS FACILITATING
DEVELOPMENT OF POSITIVE HEALTH
Health is a state of complete physical, mental, social and spiritual well-being, and
not merely the absence of disease or infirmity.
Positive health comprises the following constructs: “a healthy body; high quality of
personal relationships; a sense of purpose in life; self-regard, mastery of life’s
tasks; and resilience to stress, trauma, and change”.

Specifically, factors that act as stress buffers and facilitate positive health are
1. Diet
2. Exercise
3. Positive Attitude
4. Positive Thinking
5. Social Support
1. Diet :
A balanced diet can lift one’s mood, give more energy, feed
muscles, improve circulation, prevent illness, strengthen the
immune system and make one feel better to cope with stresses
of life.

 The key to healthy living is to eat three main meals a day,

and eat a varied well-balanced diet.
 How much nutrition one needs depends on one’s activity
level, genetic make-up, climate, and health history.
 What people eat, and how much do they weigh involve
behavioural processes.
 Some people are able to maintain a healthy diet and weight
while others become obese.
 When we are stressed, we seek ‘comfort foods’ which
are high in fats, salt and sugar.
2. Exercise :

 There is a positive relationship between physical fitness and health.

 Exercise is the lifestyle change with the widest popular approval to
improve health.
 Regular exercise plays an important role in managing weight and
stress, and is shown to have a positive effect on reducing tension,
anxiety and depression.
 Physical exercises that are essential for good health are stretching
exercises such as yogic asanas and aerobic exercises such as
jogging, swimming, cycling, etc.
 Whereas stretching exercises have a calming effect, aerobic
exercises increase the arousal level of the body.
 The health benefits of exercise work as a stress buffer  Studies
suggest that fitness permits individuals to maintain general mental and
physical well- being even in the face of negative life events.
3. Positive Attitude :

Positive attitude results in positive health and well-

being.

Factors leading to a positive attitude are:

1. having a fairly accurate perception of reality
2. a sense of purpose in life and responsibility
3. acceptance and tolerance for different
viewpoints of others
4. taking credit for success and accepting
blame for failure.
5. being open to new ideas and having a sense
of humour with the ability to laugh at
oneself help us to remain centred, and see
things in a proper perspective.
4. Positive Thinking :

Positive thinking helps in reducing and coping with stress.

Optimism
The inclination to expect favourable life outcomes.
It has been linked to psychological and physical well- being.

People differ in the manner in which they cope.

Optimists Pessimists
Tend to assume that adversity can be Tend to anticipate disasters.
handled successfully
Use more problem- focused coping • Ignore the problem or source of stress
strategies, and seek advice and help from • Use strategies such as giving up the
others goal with which stress is interfering or
denying that stress exists.
5. Social Support :

Definition
The existence and availability of
 people on whom we can rely
upon,
 people who let us know that
Perceived Support Social Network
they care about, value, and
love us. Quality of social Quantity of social support
support
Someone who believes that s/he Positively related to Unrelated to well-being, because
belongs to a social network of health and well- it is very time- consuming and
communication and mutual being demanding to maintain a large
obligation experiences social social network.
support.
Social support may be in the form of

1. Tangible support
 Assistance involving material aid, such as money, goods, services, etc.
 For example, a child gives notes to her/his friend, since s/he was absent from
school due to sickness.
2. Informational support
 Providing information about the stressful event
 example, a student facing a stressful event such as a difficult board
examination, if provided information by a friend who has faced a similar one,
would not only be able to identify the exact procedures involved, but also it
would facilitate in determining what resources and coping strategies could be
useful to successfully pass the examination.
3. Emotional support
 During times of stress, one may experience sadness, anxiety, and loss of self-
esteem.
 Supportive friends and family provide emotional support by reassuring the
individual that she/he is loved, valued, and cared for.
Social support can help to provide
protection against stress.

1. Women exposed to life event stresses, who

had a close friend, were less likely to be
depressed and had lesser medical
complications during pregnancy.
2. People with high levels of social support
from family and friends may experience less
stress when they confront a stressful
experience, and they may cope with it more
successfully.
3. Social support effectively reduces
psychological distress such as depression or
anxiety, during times of stress.
4. Social support is positively related to
psychological well-being.
5. Social support leads to mental health
benefits for both the giver and the receiver
THE END.