T H E A RT O F

S T R E SS
MANAGEMENT
Sruthi Raj M K
Assistant Professor
St.Mary’s College, MPM
University of Calicut
INTRODUCTIO
N TO STRESS

Module 1
“Under a lot of Stress ”
• Stress is being stopped by a police officer after accidentally running a
red light.
• It is waiting to take a test when you are not sure that you have studied
enough or studied the right material.
• It is missing a bus on a rainy day full of important appointments.
• Sometimes there are actual threats to well-being — an accident, a fight
with the
boss, a failed exam, or the loss of a job, to name a few.
• All of these challenges, threats, and changes require people to
respond in some way.
 STRESS
Physical & psychological responses to the
pressure of daily life.
• Stress is defined as any challenge to the balance
(aka homeostasis) of the body.
• Challenges can range from simple changes in the
weather to traumatizing world news, looming
deadlines, pollution, a cold, blood pressure
changes, hunger, feelings of fatigue, inflammation,
sleep deprivation, eating processed foods, or
emotional stress.
• Stress can manifest as real, life-threatening
challenges or hidden stressors like the act of
worrying, feelings of low self-worth, or a faulty
immune system that can’t mount a strong antibody
response.
• Keep in mind that changes that cause stress can also benefit
you.
• Changes in our lives—such as going to college, getting married,
changing jobs, or illness—are frequent sources of stress.
• Moving away from home to attend college, for example,
creates personal-development opportunities—new challenges,
friends, and living arrangements.
• Although you cannot avoid stress, the good news is that you
can minimize the harmful effects of stress, such as depression
or hypertension.
• The key is to develop an awareness of how you interpret, and
react to, circumstances.
• This awareness will help you develop coping techniques for
managing stress.
STRESS – KEY DEFINITIONS

Stress is a negative emotional experience accompanied by

predictable biochemical, physiological, cognitive, and behavioral
changes that are directed either toward altering the stressful event or
accommodating to its effects.

Stress is tension, strain, or pressure from a situation that requires

us to use, adapt, or develop new coping skills.
Stress is a process of adjusting to or dealing with circumstances
that disrupt or threaten to disrupt a person's physical or
psychological functioning.

Stress is defined as the pressure experienced by a person in

response to life demands.
- Hans Selye (1976)
Stress as that which occurs when ‘an individual perceives
that the demands of an external situation are beyond his
or her perceived ability to cope with them.’
- Lazarus & Folkman
Stress is an internal state which can be caused by physical
demands on the body or by environmental and social situations
which are evaluated as potentially harmful, uncontrollable or
exceeding our resources for coping.
- Morgan
• Stress is a psychological condition and body discomfort.
• Stress is a common phenomenon, a natural part of every
young

person’s life.
• Stress is any change, internal or external, positive or
negative, to

which a young person must adapt;

• Simply, “stress is anything that causes physical and/or
mental wear and tear on the body and mind” (Joyce V.
Fetro, Personal & Social Skills, 2000).
• You cannot avoid stress, but you can learn to manage it
so it doesn’t manage you.
 • Stressors are factors that trigger
stress responses in individuals.
STRESSOR
It may be internal (fear, guilt) or
S •

external (trauma, peer pressure).

 STRESSORS
• Stress-causing events are called stressors
• they can come from within a person or from an external
source & range from relatively mild to severe.
• include a range of life events, physical factors (e.g.: cold,
hunger, hemorrhage, pain), environmental conditions &
personal thoughts.
• Stressors can range from the deadly serious (hurricanes,
fires, crashes, combat) to the merely irritating and
annoying (delays, rude people, losing one’s car keys).
• Stressors can even be imaginary, as when a parent
imagines the worst happening to a teenage child who isn’t
yet home from an evening out.
• Initially, researchers focused on stressful events
them- selves, called stressors.
• In the United States, for example, people report
that money, the economy, work, family health
problems, and family responsibilities are their
top five stressors (American Psychological
Association, 2008).
• But an experience may be stressful to some
people but not to others.
• If "noise" is the latest rock music playing on
your radio, then it will probably not be stressful
to you, although it may be to your neighbor.
• To the brain, anything that challenges the body’s homeostasis
qualifies as stress, and it doesn’t matter whether it is physical,
psychological, emotional, real, or imagined.

• As long as the brain perceives that your state of balance is being

challenged, it counts as stress, and with that, a physiological

stress

response is always mounted so that the problem can be solved,

and you can adapt and ultimately survive.

 PHYSICAL PSYCHOLOGICAL
TYPES OF
STRESSOR
S

ENVIRONMENTA
L
1. PHYSICAL STRESSORS
• Factors that directly affect the body, often leading to
physical harm or discomfort.
• These stressors can cause the body to react by increasing
heart rate, blood pressure, and releasing stress hormones
like cortisol.
E.g.- Injury or illness: Chronic pain, infections, or serious
medical conditions.
Intense physical activity: Overexertion during exercise or
labor.
Lack of sleep: Insufficient rest can strain the body’s ability to
function properly.
Extreme temperatures: Exposure to very hot or cold
environments.
Substance abuse: Alcohol, drugs, or even caffeine in large
quantities can stress the body.
 2 . P S YC H O LO G I C A L S T R E S S O R S
• The mental and emotional challenges a person faces.
• These stressors affect the mind and can lead to anxiety, depression,
or other mental health issues.
E.g. -Work-related pressure: Deadlines, job insecurity, or
conflicts with colleagues.
Relationship problems: Conflicts with family members, friends,
or romantic partners.
Financial difficulties: Worries about money, debt, or the inability
to meet financial obligations.
Personal expectations: High standards or perfectionism leading
to self-induced stress.
Loss or grief: The death of a loved one or the end of a significant
relationship.
 3 . E N V I R O N M E N TA L S T R E S S O R S
• External factors in a person’s surroundings that can cause stress.
• These are often beyond an individual's control and can have both
immediate and long-term effects.
E.g.- Noise pollution: Persistent loud noises from traffic,
construction, or crowded places.
Crowding: Living or working in highly populated areas with
limited space.
Pollution: Exposure to air, water, or soil contamination.
Natural disasters: Earthquakes, floods, hurricanes, or other
severe weather conditions.
Unstable living conditions: Poor housing, frequent
relocations, or unsafe neighborhoods.
 1. Eustress

2. Distress
TYPES OF
STRESS
3. Acute

4. Chronic
 EUSTRESS
• Eustress is often referred to as "positive stress."

• It is the type of stress that is perceived as beneficial and motivating.

• E.g. Preparing for a competition, starting a new job, planning a

wedding, or any challenge that leads to personal growth or
achievement.

• Eustress can improve performance, enhance motivation, and

contribute to feelings of satisfaction and well-being.
 • Distress is negative stress that arises
when a person feels overwhelmed or
unable to cope with a situation.

• E.g. : Financial problems, job loss,

relationship conflicts, or chronic illness.
DISTRESS
• Distress can lead to anxiety,
depression, decreased performance,
and a variety of physical health
problems.
 AC U T E S T R E S S
• Acute stress is short-term stress that occurs in response to an
immediate threat or challenge.

• E.g. : Slamming on the brakes to avoid a car accident, facing a

tight deadline, or giving a public presentation.

• Acute stress triggers the body's "fight or flight" response,

leading to an adrenaline rush, increased heart rate, and
heightened alertness.

• While it can be intense, it usually subsides once the situation is

resolved.
 CHRONIC STRESS
• Chronic stress is long-term stress that persists over an extended
period, often due to ongoing pressures or unresolved issues.

• E.g. Long-term financial strain, ongoing work-related pressure, or

enduring a difficult relationship.

• Chronic stress can have serious negative impacts on health,

leading to conditions such as heart disease, depression, anxiety
disorders, and a weakened immune system.
Stress can manifest in various ways, affecting your body,
emotions, mind, & behavior.
 PHYSICAL EMOTIONAL
SYMPTOM
S OF
STRESS

PSYCHOLOGICA BEHAVIORAL
L
 PHYSICAL SYMPTOMS
Stress affects the body, often leading to physical
discomfort or illness.
• Headaches or migraines
• Muscle tension or pain, especially in the neck,
shoulders, and back
• Fatigue or feeling constantly tired
• Sleep disturbances (insomnia, restless sleep)
• Stomach issues, such as nausea, diarrhea, or
constipation
• Rapid heartbeat or chest pain
• Frequent colds or infections (weakened
immune system)
• Sweating or clammy hands
• Changes in appetite (overeating or
undereating)
 P S YC H O LO G I C A L S Y M P T O M S
Stress can interfere with cognitive function, affecting mental clarity and
focus.
• Difficulty concentrating or focusing
• Memory problems (forgetfulness)
• Racing thoughts or an inability to shut off the mind
• Indecisiveness or trouble making decisions
• Negative thinking or pessimism
• Excessive worry about minor issues or future events
• Lose their sense of humor.
EMOTIONAL SYMPTOMS
Stress has a significant impact on emotions, often leading to
mood changes.
• Anxiety or constant worry
• Irritability or feeling agitated
• Feeling overwhelmed or out of control
• Depression or persistent sadness
• Mood swings
• Restlessness or inability to relax
• Loneliness or isolation
• Lack of motivation or enthusiasm
BEHAVIOURAL SYMPTOMS
Stress often leads to changes in behavior, which can affect daily routines and
interactions.
• Social withdrawal or avoiding others
• Procrastination or neglecting responsibilities
• Nail biting, pacing, or fidgeting, crying a lot
• Increased use of alcohol, drugs, or cigarettes
• Overeating or loss of appetite
• Sudden outbursts or angry reactions (hitting or throwing things)
• Sleep pattern changes, such as oversleeping or insomnia
• Decline in work performance or productivity
Recognizing these symptoms can help in identifying when stress is
becoming unmanageable, allowing for appropriate interventions like
relaxation techniques, lifestyle adjustments, or professional help.
S O U RC E S O F
STRESS

Module 2
 The sources of stress can be
categories into three main sources,
SOURCES
1. Frustration
OF STRESS
2. Conflict of motives
3. Pressure
 F R U S T RAT I O N - D E F I N I T I O N

“A wide range of environmental obstacles, both physical

and social and the internal factors in the form of personal
limitations, biological conditions and psychological barriers
may lead to frustration of our needs, motives and efforts.”
- Mangal (1984, pg. 46)
Frustration means emotional tension resulting from the
blocking of a desire or need.
- Good

When there is some interference with our goal directed

behavior, the result is frustration.
- Gilmer
 1. FRUSTRATION
• Frustration is a specific type of emotional
response that occurs when an individual is
blocked from reaching a desired goal or
fulfilling a need.
• It arises when there is a gap between what
a person wants to happen and what
actually happens, often resulting in feelings
of irritation, anger, or helplessness.
• For example, Ravi expected his promotion,
however, when he did not receive the
same, he experienced frustration.
• Frustration can be a short-term reaction to a
specific situation or a long-term emotional
state if the blockage is persistent.

• Frustration often leads to stress when

individuals feel that they are unable to achieve
their goals or manage a situation

• It can arise from both internal and external

sources.
 These originate from within the individual, often
linked to personal limitations, attitudes, or
emotional states.
• Conflicting Goals: When a person has two or
more incompatible desires or objectives, they may
feel frustrated trying to satisfy both.
• Personal Limitations: Inabilities, whether
physical, mental, or emotional, can cause
INTERNAL frustration when one cannot achieve a goal or
S O U RC E S O F perform as expected.
F R U S T RAT I O N • Lack of Control: Feelings of helplessness or lack
of control over situations or outcomes can lead to
frustration.
• Guilt or Regret: Past mistakes or perceived
failures can cause ongoing frustration if a person
feels trapped by those experiences.
• Unrealistic Expectations: Having goals or
desires that are not realistic or attainable can lead
to frustration when these goals remain unfulfilled.
 These arise from factors outside of the individual's control,
often involving other people, external circumstances, or
societal pressures.

• Blocked Goals: External obstacles, such as lack of

resources, opportunities, or support, can prevent someone
from achieving their goals and create frustration.

• Interpersonal Conflict: Disagreements,

misunderstandings, or lack of cooperation from others can
EXTERNAL lead to frustration in personal or professional relationships.
S O U RC E S O F • Social Injustice: Situations involving unfair treatment or
F R U S T RAT I O N inequality can be a major source of frustration, especially
when individuals feel powerless to change the situation.

• Environmental Obstacles: External disruptions or

uncontrollable factors, such as poor weather, traffic, or
bureaucracy, can prevent someone from completing tasks
or reaching their goals.

• Rejection or Failure: Facing rejection or not achieving

success in important areas (e.g., job rejections, relationship
failures) can lead to a deep sense of frustration.
 The next source is conflict of motives that
can cause stress as an individual has to
choose between alternatives and decision
2.
making in this regard can lead to stress.
CONFLICT
Conflict of motives can be of four different
OF
types,
MOTIVES
1. Approach - Approach Conflict
2. Avoidance - Avoidance Conflict
3. Approach - Avoidance Conflict
 • A type of conflict that occurs when a person
faces a choice between two desirable or
attractive options but can only choose
one.
• Both options are appealing, so the individual
experiences difficulty in making a decision,
leading to some psychological tension or stress.
i. A p p ro a c h - • This type of conflict is typically the least
A p p ro a c h stressful compared to other types of conflicts
C o n fl i c t because both choices are positive, and the
eventual decision usually leads to satisfaction.
• However, the stress can come from the
uncertainty or indecision about which option to
choose, particularly when both seem equally
attractive.
• For example, an individual may have to choose
between two similar job opportunities.
 • Occurs when an individual is faced with a choice
between two equally undesirable or unpleasant
options.
• In this type of conflict, the person must choose one
outcome, but both are negative, leading to stress and
tension.
• This type of conflict is often more stressful than an
approach-approach conflict because the individual feels
ii. Av o i d a n c e - "stuck" between two bad choices, neither of which is
Av o i d a n c e appealing.

C o n fl i c t • Because both choices are negative, individuals may

procrastinate or avoid making a decision altogether.
• Resolving this conflict often involves choosing the
"lesser of two evils" or opting for the alternative with the
least negative consequences.
• For example, a person who dislikes their current job may
have to choose between staying in the unsatisfying job
(leading to continued dissatisfaction) or quitting and
facing unemployment (leading to financial insecurity).
 • Occurs when a single goal or decision has both positive
and negative aspects, making the individual feel drawn
to it and repelled by it at the same time.
• This type of conflict creates a tension between the
desire to pursue the goal (because of its attractive
qualities) and the need to avoid it (because of its
undesirable aspects).
• This type of conflict often generates significant stress,
iii. A p p ro a c h - the individual may waver between approach and

Av o i d a n c e avoidance, moving toward the goal and then pulling

away when the negative aspects become too prominent.
C o n fl i c t This can lead to indecision or procrastination.
• Resolving an approach-avoidance conflict typically
involves weighing the pros and cons and deciding
whether the positive aspects outweigh the negatives or
vice versa.
• For example, A person might be offered a high-paying
job (positive) that requires relocating to a city they don’t
like or involves long hours and high stress (negative).
 PRESSURE
• Pressure is the feeling of being compelled or forced to act, perform,
or make decisions due to internal or external demands.
• It typically arises when there is a perceived need to meet certain
expectations, deadlines, or standards, and the person feels that
the stakes are high.
• Pressure often involves expectations, either from oneself (internal
pressure) or from others (external pressure).
• Pressure is commonly linked to time constraints, such as deadlines
or urgent tasks.
• There is usually a belief that something negative will happen if
expectations aren't met, which can lead to stress or anxiety.
1. Internal Pressure
• Internal pressure comes from within a person.
• It is self-imposed and often driven by personal expectations, desires, beliefs, or
perceived standards.
• Causes includes perfectionism (Setting unrealistic or overly high expectations for
yourself), Fear of failure, Self-criticism, Ambition, Sense of responsibility (Feeling the
need to handle everything on your own).
• Internal pressure can lead to feelings of inadequacy, burnout, anxiety, and lowered self-
esteem if not managed well.
• However, in moderate amounts, it can also drive self-improvement and personal growth.
• For example, Internalizing societal or cultural expectations about what success looks like
and pressuring yourself to meet them.
2. External Pressure
• External pressure comes from sources outside of a person, such as other people, social
expectations, or environmental factors.
• Causes: Work demands, Social expectations, Financial stress, Peer pressure (Feeling compelled
to act in certain ways to fit in with a group), Cultural or societal norms (Pressure to meet
societal benchmarks like marriage, buying a house, or achieving a certain career level by a
specific age).
• External pressure can result in stress, resentment, and a sense of losing control over one's life.
• Over time, it can lead to mental exhaustion, anxiety, or burnout.
• However, it can also motivate people to perform better or achieve goals they wouldn’t
have pursued independently.
• An example of external pressure is when a child is pressurized by parents to do well in
examination and an example of internal pressure is when a child himself/ herself
feels that he/ she needs to study and do well in examination.
• Thus, any stress can be categorized into the above three sources, though a
person may experience stress due to more than one or all the three sources
as well.
• Besides the above sources, stress can also be as a result of personality
factors that may make an individual prone to stress.
• Past experiences, basic temperamental factors, perception of control over
the situation causing stress play an important role in determining the
reaction of individual to stress (Parmeswaran and
Beena, 2004).
• In the context of personality, the type A and type B personalities
can be discussed.
• Individuals with Type A personality
display competitive, anxious and
are often achievement oriented and
are often involved in carrying out
various activities at the same time.
• The individuals with type B
personality, on the other hand,
display behavior that is relaxed,
less competitive, easygoing.
• It can be said that individuals with
type A personality are
comparatively more prone to stress
when compared with individuals
with type B personality
(Parmeswaran and Beena, 2004).
 • Stress can be caused due to varied life events.
• Certain life events, like death of a near or dear one, divorce,
pregnancy, child leaving home, change in conditions of living,
retirement, marriage, losing one's job and so on can also lead to
stress (Nolen- Hoeksema, 2009).
• These could be termed as significant life events in one’s life that
may put pressure on the adjustment and coping resources of the

LIFE person as they expose the individual to certain new and unique
challenges.
EVENTS • Thus, life events can lead to stress which in turn can have
detrimental effects on the day to day functioning as well as
physical and psychological health of the individual.
 DA I LY H A S S L E S
• Similar to life events, daily
hassles can also create stress.
• Daily hassles are small, everyday
events or situations that can
cause minor stress or irritation.
• While they may seem
insignificant individually, their
accumulation over time can lead
to significant stress and affect
overall well-being.
• Daily hassles like lack of time,
work overload, daily roles,
responsibilities and duties and so
on can lead to stress.
 Examples
• Traffic jams or commuting delays
• Misplacing items like keys or phones
• Work-related stress, such as tight deadlines or heavy
workloads
• Household chores and errands that feel overwhelming
• Interruptions or distractions while working or studying
• Waiting in long lines at the store or for services
• Technology issues, such as computer crashes or slow
internet
• Financial concerns, like paying bills or budgeting
• Minor disagreements with family members, friends, or
colleagues
• Health issues such as headaches, minor illnesses, or
feeling tired
• They can cause frustration, irritation, or even anxiety,
affecting emotional well-being.

• Long-term exposure to daily hassles may lead to health

problems like headaches, muscle tension, or fatigue.

• Constant interruptions or minor stressors can reduce focus

and efficiency in completing tasks.
• Frustration, conflict of motives & pressure can be termed as broad
sources of stress.
• Though stress can also result due to ineffective interpersonal
relationships or interpersonal conflicts, family related issues, lack of
work life balance, work pressures and work overload and even
environmental pressures that could be due to noise pollution, crowding
and so on.
• Social conditions, such as crowding, discrimination, technological
changes, pollution, globalization, and increased competition, create
significant social pressure. These factors negatively impact individuals,
making them more prone to stress.
MODELS OF
STRESS

Module 3
There are several models of stress that explain how stress
develops & affects individuals.
 Flight or Fight
Response

General Adaptation
Syndrome
MODELS
OF
STRESS Cognitive Appraisal
Model

Diathesis Stress
Model
 • A stress model developed by Walter
Cannon in 1932, which explains how
the body reacts to perceived threats
or danger.
When an individual encounters a
FLIGHT OR
•

stressful or threatening situation, the

FIGHT body automatically prepares to either
RESPONSE confront the danger (fight) or escape
from it (flight).
• This is a survival mechanism that
dates back to our early ancestors, who
had to react quickly to life-threatening
situations like predator attacks.
• When the body senses a threat, the Sympathetic
Nervous System (SNS) is activated, triggering the
release of stress hormones like adrenaline (epinephrine)
and noradrenaline (norepinephrine).
• These hormones prepare the body to either fight the
threat or flee from it.
• The SNS is part of the Autonomic Nervous System
(ANS), which controls involuntary bodily functions like
heart rate, digestion, and respiration.
• The SNS is responsible for activating the body’s fight-or-
flight response.
• When a threat is detected, the brain, specifically the
hypothalamus, sends signals to the adrenal glands
(located above the kidneys), triggering the SNS.
 Adrenaline (Epinephrine):
• A powerful hormone that triggers the body’s
rapid response to stress.
• It increases heart rate, raises blood pressure,
expands airways in the lungs, dilates pupils, and
TWO KEY redirects blood flow to muscles, ensuring the
STRESS body has the oxygen & energy needed to
HORMONES: Noradrenaline
respond to the threat.
(Norepinephrine):
• Similar to adrenaline, but it works more on
increasing blood pressure by constricting
blood vessels and maintaining the body’s
heightened state of alertness.
• It helps sustain the fight-or-flight response by
keeping the body ready to act after the initial
surge of adrenaline.
• Adrenaline Release: when the brain senses danger,
it triggers the release of stress hormones like
adrenaline and cortisol from the adrenal glands.
These hormones prepare the body to respond quickly
to the threat.
• Increased Heart Rate and Blood Pressure: The
heart starts pumping faster to supply more oxygen-
rich blood to the muscles and brain, preparing the
body for intense physical activity.
• Rapid Breathing: Breathing becomes faster and
deeper to increase oxygen intake, which is necessary
for heightened physical performance.
• Heightened Alertness: The body enters a state of
heightened awareness, sharpening focus and senses
(such as sight and hearing) to better detect and
respond to the threat.
• Increased Energy Levels: Stored glucose is released
into the bloodstream to provide a quick source of
energy to the muscles.
• Once the threat is resolved, the Parasympathetic
Nervous System (PNS), which is the counterpart to the
SNS, kicks in to calm the body down.

• This process is known as the "rest-and-digest" response,

where heart rate decreases, breathing slows, and the body
returns to its normal state of functioning.
 • This model, developed by Hans
Selye, views stress as a
physiological response to
demands or challenges.
• The body's reaction to stress
GENERAL follows a predictable sequence
known as the General Adaptation
ADAPTATION Syndrome (GAS), consisting of
SYNDROME three stages:
1. Alarm stage (Fight-or-
Flight Response)
2. Resistance Stage
(Adaptation Stage)
3. Exhaustion Stage
1. Alarm Stage: The body reacts to the stressor by activating
the “fight-or-flight” response, releasing stress hormones
(e.g., adrenaline, cortisol).

2. Resistance Stage: The body adapts to the continued

presence of the stressor by trying to restore balance while
still being on alert.

3. Exhaustion Stage: Prolonged exposure to the stressor

leads to depletion of the body's resources, fatigue, resulting
in burnout, decreased stress tolerance, weakened immune
function, or illness, potential long-term health effects such
as heart disease, hypertension, or depression.

E.g. A person dealing with chronic stress, such as caregiving

for a sick relative, might initially cope well, but over time, they
could experience fatigue & health issues.
 • developed by psychologist Richard
Lazarus in 1966, explains how
individuals evaluate & respond to
stress based on their interpretation,
or appraisal, of a situation.
COGNITIVE • This model highlights that stress is not a
APPRAIS AL direct result of external events but
MODEL rather how a person perceives &
evaluates these events.
• In essence, it's our cognitive appraisal of
a situation that determines whether it is
seen as stressful, manageable, or
irrelevant.
The model divides the cognitive appraisal process into two main
stages:
1. Primary Appraisal
2. Secondary Appraisal

Together, these appraisals determine how a person copes with stress.

 • In this stage, the individual evaluates the significance
or meaning of the situation or event.
• The primary appraisal asks the question: "Is this
event a threat, challenge, or benign?"
• If the individual appraises the event as harmful or
threatening to their well-being, they perceive it as
stressful.
• E.g. an upcoming exam might be appraised as
1. threatening if the person feels unprepared.

PRIMARY • If the situation is viewed as a challenge, it is seen as

an opportunity for growth or positive development.
APPRAIS AL Even though it may involve effort, it is not perceived as
harmful.
• E.g. a person may see a new job opportunity as a
chance to improve their skills.
• The situation is appraised as having no significant
impact on the individual’s well-being, so it does not
cause stress.
• E.g. someone might see a small change in their daily
routine as irrelevant & not worth worrying about.
• If an event is seen as
irrelevant or benign,
no stress occurs.
• If an event is seen as
a challenge or threat,
stress may occur
depending on the
secondary appraisal.
 • Once the event is appraised as a potential
threat or challenge, the individual evaluates
their coping resources & options.
• The secondary appraisal answers the
question: "Can I cope with this situation?"
• In this stage, the person assesses their
internal resources (like knowledge, skills,
2. emotional strength) & external resources
SECONDARY (like support from friends or financial
resources) to deal with the stressor.
APPRAIS AL
• If they feel they have adequate resources to
cope, the stressor is seen as manageable,
and the stress response is less intense.
• If they perceive that they lack the
resources to cope effectively, the stress
becomes more intense, and they may feel
overwhelmed, anxious, or helpless.
Example: A student facing an upcoming exam first goes through
primary appraisal: "Is this exam a threat?" If the answer is "yes" (if
the exam is difficult and important), they then move to secondary
appraisal: "Can I cope with it?" If they feel they have studied
enough and are prepared, they may feel less stressed. If they feel
unprepared, the stress response will be stronger.
 REAPPRAIS AL
• You reassess or reinterpret the stressor based on the new information.
• This can lead to adjusting your emotional & cognitive response.
• For example, Initial Appraisal: A student feels stressed about an upcoming
exam because they think they are unprepared (primary appraisal: threat;
secondary appraisal: lack of resources). Reappraisal: After discovering
that the exam has been postponed or that the exam is open-book, the
student reassesses the situation and feels less stressed because they now
have more time to prepare (changing their appraisal to manageable).
• Reappraisal can either reduce or increase stress, depending on how the
individual perceives the updated situation.
 COPING STRATEGIES
• After cognitive appraisals, the individual selects coping strategies to
deal with the stress. Coping can be divided into two categories:
• Problem-Focused Coping: Involves taking direct action to deal with the
stressor. For example, studying harder for the exam or seeking help.
• Emotion-Focused Coping: Involves managing emotions that arise from
the stressor, such as talking to friends or practicing relaxation
techniques.
 • The Diathesis-Stress Model suggests that
mental disorders arise from the interaction of a
predisposition (biological, genetic, or
psychological vulnerability) & stressful life
events.

According to this model, both biological/genetic

DIATHESIS
•

vulnerabilities (diathesis) & environmental

STRESS stressors contribute to the onset of mental
health issues.
MODEL • A person may have an underlying vulnerability
(diathesis) for a certain disorder, but that disorder
will only manifest when triggered by significant
stress or negative life events.
• The combination of vulnerability & stress
determines whether an individual will develop a
disorder.
 • Diathesis refers to an individual's biological,
genetic, or psychological vulnerability to a
disorder.
• This vulnerability can be inherited or developed
through early life experiences
• Diathesis does not cause the disorder directly, but it
makes the person more susceptible to developing a
disorder when exposed to stress.
D I AT H E S I S • Examples of diatheses include:
(PREDISPOSITION) • Genetic predisposition: A family history of depression,
schizophrenia, or anxiety.
• Biological vulnerabilities: Imbalances in brain
chemicals (neurotransmitters), structural differences
in the brain, or a tendency to overreact to stress.
• Psychological predispositions: Cognitive distortions,
early childhood trauma, attachment issues, or learned
behaviors that make an individual more sensitive to
stress.
 • Stress refers to external life events or
environmental factors that trigger the onset
of the disorder.
• These stressors can vary widely and may
include traumatic experiences, life changes,
social pressures, or ongoing difficulties such
as financial strain or interpersonal conflicts.
STRESS • Examples of stressors include:
( E N V I R O N M E N TA • Trauma: Physical or emotional abuse,
L TRIGGERS) accidents, or loss of a loved one.
• Life events: Divorce, unemployment, or
moving to a new place.
• Chronic stress: Persistent difficulties like
living in poverty, enduring a difficult
relationship, or working in a high-stress
environment.
 I N T E RAC T I O N B E T W E E N
D I AT H E S I S & S T R E S S
• The model suggests that the more severe the
diathesis, the less stress is needed to trigger
the disorder. Conversely, someone with a lower
level of vulnerability may only develop the
disorder if exposed to a high level of stress.
• High vulnerability + low stress = high risk:
Someone with a strong genetic predisposition for
anxiety may develop it after a relatively minor
stressor.
• Low vulnerability + high stress = moderate
risk: Someone with little genetic predisposition
for depression might still develop it if they go
through extreme, long-term stress like losing a job
or a loved one.
 C R I T I C I S M S O F T H E D I AT H E S I S - S T R E S S
MODEL

• Some critics argue that the model oversimplifies the complexity

of mental disorders, as not all cases fit neatly into the diathesis-
stress framework.
• The model doesn't always account for protective factors or
positive life events that can counteract stress.
• It emphasizes genetic & environmental factors but may
downplay the role of learning, culture, or personal agency in
shaping mental health.
 • Stress can have a profound impact on the
immune system, either suppressing or
dysregulating immune function depending on
the type, intensity, & duration of stress.
• In the long term, chronic stress can weaken the
STRESS & body’s ability to fight infections, increasing
vulnerability to illnesses & diseases.
IMMUNE • In small doses, acute stress can actually
SYSTEM boost the immune system temporarily by
mobilizing resources to prepare the body to
defend itself.
• Chronic stress has a more negative impact on
the immune system, leading to dysregulation
and suppression of immune responses.
 HPA AXIS
ACTIVATION
• The effects of stress on the
immune system are largely
mediated by the
Hypothalamic-Pituitary-
Adrenal (HPA) axis & the
sympathetic nervous system
(SNS).
• When stress occurs, the
hypothalamus in the brain
triggers the release of
corticotropin-releasing
hormone (CRH), which then
stimulates the pituitary gland to
release adrenocorticotropic
hormone (ACTH).
• ACTH, in turn, signals the
adrenal glands to release
cortisol, the body’s primary
stress hormone.
• Cortisol has both anti-
inflammatory & immune-
suppressing effects, which can
be helpful in short bursts (to
reduce excessive inflammation),
but prolonged cortisol exposure
due to chronic stress leads to
the suppression of immune
cells such as T cells, B cells, &
natural killer (NK) cells.
 S Y M PAT H E T I C N E RV O U S
S Y S T E M ( S N S ) A C T I VAT I O N

• The SNS, responsible for the fight-or-flight

response, is activated during stress, leading
to the release of adrenaline (epinephrine) &
noradrenaline (norepinephrine).
• These stress hormones mobilize the body’s
resources to respond to immediate danger,
but when stress persists, they can alter
immune function by suppressing the
production of cytokines (proteins
involved in immune communication) &
impairing the activity of immune cells.
 EFFECTS OF STRESS ON
THE IMMUNE SYSTEM
• Suppression of Immune Cells: Chronic
stress reduces the number of immune cells
like T cells, B cells, & natural killer (NK)
cells, which are critical for fighting
infections and eliminating harmful
pathogens.
• Reduced NK cell activity can impair the
body's ability to destroy virus-infected cells
& cancerous cells.
• Decreased Antibody Production: Stress
impairs the body’s ability to produce
antibodies, proteins that help recognize &
neutralize harmful pathogens like bacteria
and viruses.
• This can lead to a reduced ability to fight
off infections and illnesses, such as the
common cold or flu.
• Impaired Inflammatory Response: Chronic stress
dysregulates the inflammatory response, which is a key
part of the immune system’s defense mechanism.
• While acute inflammation is helpful in fighting infections,
chronic stress can lead to either excessive inflammation
(contributing to autoimmune diseases) or insufficient
inflammation (resulting in a weakened response to
infection).
• Increased Susceptibility to Infections: Stress
weakens the immune system’s ability to combat viruses
and bacteria, making individuals more susceptible to
infections.
• Studies have shown that individuals under chronic stress
are more likely to develop illnesses like the common
cold, flu, & herpes reactivation (cold sores).
• Slower Healing: Wound healing & tissue repair
are often delayed in individuals experiencing high
levels of stress.
• This occurs because stress diverts energy and
resources away from repair processes to handle the
perceived "threat.“
• Inflammation-Related Diseases: Prolonged
stress has been linked to inflammatory diseases
such as cardiovascular disease, rheumatoid
arthritis, irritable bowel syndrome (IBS), &
autoimmune disorders.
• Stress-induced immune dysregulation can lead to
excessive inflammation, which plays a key role in
the development of these conditions.
• Chronic stress can lead people to engage in unhealthy behaviors like
smoking, poor diet, lack of exercise, and substance abuse, all of which
further weaken immune function.
• Stress often disrupts sleep patterns, which negatively affects immune
regulation. Poor sleep is linked to lower immune cell activity and a higher
risk of infection.
• Research shows that individuals experiencing prolonged stress are more
susceptible to catching colds. In one famous study, people exposed to a
cold virus were more likely to get sick if they had high stress levels.
• Studies have found that stress impairs wound healing. For instance,
surgical patients with high stress levels heal more slowly compared to
those with lower stress levels.
STRESS
MANAGEMENT
TECHNIQUES

Module 4
 COPING MECHANISMS
• Coping strategies are actions that people can take to master, tolerate, reduce, or
minimize the effects of stressors, and they can include both behavioral strategies
and psychological strategies.
• While there are medications used for the treatment of stress-related problems, as
well as non-medical treatments such as hypnosis & meditation.
• Coping mechanisms are strategies individuals use to manage stress, difficult
emotions, & challenging situations.
• There are two main types of coping mechanisms: emotion-focused coping &
problem-focused coping.
• Both approaches are useful, but they are applied in different contexts depending on
the nature of the stressor or problem.
 • Involves directly addressing
the source of stress in an effort
to reduce or eliminate it.
• This approach is most effective
when the stressor can be changed
or resolved through action.:
PROBLEM
FOCUSED • When a person has some control
over the situation.
• When the stressor is
manageable through planning or
problem-solving (e.g., financial
difficulties, work-related issues).
• To take practical steps that lead to
resolution of the problem.
 Common Problem-focused
Coping Strategies:

• Problem-solving: Identifying the issue, brainstorming

possible solutions, & implementing one.
• Time management: Organizing tasks & schedules to
manage stress more effectively.
• Information seeking: Gathering knowledge about the
problem in order to deal with it (e.g., researching
treatments for a medical condition).
• Goal-setting: Setting realistic & achievable objectives
to work toward solving the problem.
• Action planning: Creating a step-by-step plan to tackle
the problem.
 • Involves managing or reducing
the emotional distress
associated with a situation, rather
than addressing the root cause of
the problem.
EMOTIONAL • When a person cannot change
FOCUSED the stressful situation.
COPING • When the situation is out of their
control (e.g., death of a loved
one, chronic illness).
• To regulate emotions in the short
term until the person is ready to
address the problem or the
problem becomes resolvable.
 Common Emotion-focused
Coping Strategies:
• Acceptance: Coming to terms with the situation.

• Distraction: Engaging in activities to take one’s mind off the stress

(e.g., watching a movie, exercising).

• Emotional expression: Venting feelings through talking to someone,

journaling, or crying.

• Mindfulness & relaxation techniques: Using meditation, deep

breathing, or yoga to calm down.

• Cognitive reframing: Changing the way one interprets a situation

(e.g., looking for the silver lining or positive aspect).

• Seeking social support: Talking to friends or family to gain

emotional comfort.

• Spirituality or prayer: Finding solace in religious or spiritual

practices.
 STRESS MANAGEMENT TECHNIQUES

M E N TA L
M E D I TAT I O N ,
R E L A X AT I O N
YOGA,
PRACTICES
MINDFULNESS

B R E AT H I N G
MUSCULAR
EXERCISES
RE L AX AT I O N E X E RC I S E S
• Relaxation helps reduce stress, though it
can seem difficult during stressful moments.
• They fall into several categories, including
• Muscular Exercises
• Breathing
• Mental Relaxation Practices
• Each category has different methods that
help in achieving a state of calm.
 M U S C U L A R E X E RC I S E S
• focus on releasing physical tension in the muscles, which can
reduce overall stress & promote relaxation.
• These exercises help to break the cycle of muscle tension
that often accompanies stress.
• Progressive Muscle Relaxation (PMR) - Introduced by
Edmund Jacobson (1938), is a well-known technique where
you tighten & then relax different muscle groups (e.g., hands,
face, neck, stomach, legs) throughout your body to reduce
tension.
• Focus on sensations of tensing & relaxing muscles.
• Technique involves tensing muscles for 7-10 seconds &
relaxing for 15 seconds, repeating 2-3 times.
• Session typically lasts 20-30 minutes in a quiet, comfortable
setting.
HOW TO DO PMR:

1. Get 2. Tense 3.
comforta your Release 4. Move up
ble muscles the body
Start with one Exhale & Continue this
Sit or lie
muscle group, quickly let go process, working
down in a
such as your of the tension, through muscle
comfortable
feet. focusing on the groups from the
position.
Inhale & tense sensation of feet to the head
the muscles as relaxation as (e.g., legs,
hard as you can the muscles abdomen, chest,
for about 5-10 soften. shoulders, arms,
seconds. face).
Benefits:
• Reduces physical symptoms of stress like muscle tension &
headaches.
• Enhances body awareness.
• Improves sleep by calming the nervous system.
• PMR is proven to reduce stress, lower cardiovascular reactivity, &
improve immune function. (Carlson & Hoyle, 1993; Jain et al., 2007).
 B R E AT H I N G
• Breathing exercises are one of the most
effective ways to calm the body & mind.
• These techniques focus on controlling &
slowing down your breath, which can help
reduce anxiety & regulate your body's
response to stress.
• Deep Breathing (Diaphragmatic
Breathing) - This technique involves
breathing deeply into the diaphragm
rather than shallowly into the chest. It
encourages full oxygen exchange, which can
slow the heartbeat & lower or stabilize blood
H O W T O D O D E E P B R E AT H I N G :

1. Get
into a
comforta 2. Inhale 3. Exhale 4. Repeat
ble deeply slowly
Continue this
position Place one hand on Breathe out pattern for 5-10
your chest & the slowly through minutes.
Sit or lie other on your your mouth,
down abdomen. feeling your
Breathe in deeply abdomen fall.
through your nose, Make the exhale
allowing your longer than the
abdomen to rise inhale.
while keeping your
chest relatively still.
Benefits:

• Reduces anxiety &

stress.

• Lowers blood
pressure & heart rate.

• Improves focus &

concentration.
• 4-7-8 Breathing - This is a simple
& effective breathing technique
that helps to calm the nervous
system.

Benefits:
• Quickly induces relaxation.
• Can help with sleep issues &
anxiety.
• Balances the body's stress
response.
• Box Breathing (Square Breathing) - This is
a structured technique that is used to focus
attention & calm the mind.

How to do Box Breathing:

1. Inhale for 4 seconds: Breathe in through
your nose for a slow count of 4.
2. Hold for 4 seconds: Hold your breath for
another count of 4.
3. Exhale for 4 seconds: Breathe out slowly
through your mouth for 4 seconds.
4. Hold for 4 seconds: Hold your breath
again for 4 seconds before repeating.

Benefits:
• Reduces anxiety & stress.
• Helps control racing thoughts.
• Improves focus & clarity.
• Body Scan Technique: A relaxation method
combining breath focus & visualization,
enhancing awareness of the mind-body connection.
Helps locate & release muscle tension in the body.

1. Taking a comfortable position: Sit or lie down

in a relaxed position.

2. Starting deep breathing: Begin by taking deep,

controlled breaths.

3. Managing tension: Focus on identifying &

releasing tension in the body.

4. Scanning each part of the body: Gradually

move your attention through different areas of the
body, noticing sensations.

5. Focusing on the body as a whole: Finally, view

your body as a whole and focus on the overall
sense of relaxation.
• If tension remains, focus on the specific area and
release it while exhaling. Sit quietly for a few
minutes, notice how light & relaxed your body feels,
then slowly open your eyes. Stretch if needed.
 M E N TA L R E L A X AT I O N
• Focus on calming the mind by reducing mental clutter,
negative thoughts, & distractions.
• These techniques help shift attention away from stressors
& promote inner peace.
• Guided Imagery (Visualization) - This technique
involves mentally creating calming & peaceful
scenes or images to help relax the mind.
• Commonly used to soothe individuals but lacks strong
evidence for certain health claims. Proven to reduce pain
& drug side effects (e.g., chemotherapy).
• Soothing images (e.g., beaches, streams, forest, or
garden) are verbalized by a therapist or recorded on a CD
to assist in visualization.
• The image must have personal significance to be
effective; otherwise, it may not work (e.g., flowers may
trigger negative associations like allergies).
H O W T O D O V I S U A L I Z AT I O N :

1. Find a 2. Imagine 4. Stay

quiet a peaceful 3. Immerse focused
space scene yourself in If your mind
Sit or lie Picture a place that the scene wanders,
down in a makes you feel gently bring it
relaxed, such as a Use all your
comfortable back to the
senses to
position & beach, forest, or image.
experience the
close your garden. Continue for 5-
scene as
eyes. Imagine all the 10 minutes.
vividly as
details, such as the
sound of waves, the possible.
warmth of the sun,
or the smell of
flowers.
Benefits:
• Enhances relaxation
& reduces anxiety.
• Boosts mood &
emotional well-
being.
• Increases mental
clarity & focus.
 MEDITATION
• Transcendental Meditation Promoted by
Maharishi Mahesh Yogi for improving
physical/mental health and reducing stress.
• Meditation is a mental practice that involves
focusing attention, calming the mind, and
cultivating a state of awareness.
• Involves sitting comfortably with eyes closed,
repeating a mantra (e.g., "om") to prevent
distractions. (Recommended practice: twice
daily).
• Similar Meditation Techniques: Herbert Benson's method:
• Sit quietly, close eyes, relax muscles.
• Focus on breathing, repeat "one" silently while ignoring distractions.
• This helps produce a "relaxation response" (lower physiological
activity) to counter stress.

Benefits of Meditation:
• Promotes relaxation and mindful awareness, helping individuals
perceive experiences without cognitive/emotional distortions.
• Kabat-Zinn's mindfulness meditation helps chronic pain patients
observe pain without reacting, reducing discomfort.

Research on Meditation:
• Studies show lower anxiety, blood pressure, and improved immune
function in meditators.
• Buddhist monks can alter body metabolism and brain activity through
meditation.
• Meditation helps manage stress in daily life and enhances health
outcomes like reduced blood pressure.
 YOGA
• Yoga is an ancient practice that originated in India
over 5,000 years ago.
• It involves a combination of physical postures
(asanas), breathing techniques (pranayama),
meditation, & ethical principles.
• The primary goal of yoga is to create harmony between
the mind, body, & spirit, promoting physical health,
mental clarity, & emotional balance.
• Yoga is a highly effective method for reducing stress,
promoting relaxation, & improving overall well-being.
• Here are some yoga practices & poses specifically
beneficial for stress relief:
 1 . B R E AT H W O R K
( P R A N AYA M A )
• Pranayama is the practice of controlled breathing
techniques in yoga.
• It involves regulating the breath to control the flow of
life force, or prana (vital energy), within the body.
• The word pranayama comes from two Sanskrit words:
"prana" meaning life force or breath, & "ayama"
meaning extension or control.
• Thus, pranayama is the practice of expanding or
controlling the breath to enhance physical, mental, &
spiritual well-being.
• The breath is intimately connected to the nervous
system. By controlling the breath, you can influence
the body’s relaxation response, lower the heart rate, &
calm the mind.
• Different pranayama techniques work by altering the
rhythm, depth, & pace of breathing to balance or
stimulate energy within the body.
• For immediate relaxation & stress relief, the following
pranayama techniques are particularly effective: Nadi
Shodhana (Alternate Nostril Breathing), Bhramari (Bee
Breath), Ujjayi (Ocean Breath), Sheetali (Cooling Breath)
• These practices activate the body’s parasympathetic
nervous system, which helps reduce the body’s stress
response, lower blood pressure, slow heart rate, & induce
a sense of calm.
• They are gentle, soothing techniques ideal for reducing
both mental & emotional stress.
 N A D I S H O D H A N A ( A LT E R N AT E N O S T R I L B R E AT H I N G )

• This technique involves alternating breath between the

two nostrils to balance the energy channels in the body.
• This practice balances the two hemispheres of the brain
and promotes a sense of calm & mental clarity.
• It is especially effective in calming racing thoughts,
making it ideal for relieving stress and anxiety.
How to do it:
• Sit comfortably, close one nostril (right or left) with
your thumb, and inhale through the open nostril.
• Close the open nostril with your finger and exhale
through the opposite nostril.
• Continue alternating for several rounds.
 2 . YO G A P O S E S ( A S A N A S )
• Asanas are physical postures or poses used in yoga
practice.
• The word "asana" comes from the Sanskrit word meaning
"seat" or "sitting posture," but in the broader sense of
yoga, it refers to any body position held in a way that
promotes physical health, mental clarity, & spiritual
growth.
• They strengthen, stretch, & tone muscles, improve
flexibility, enhance balance, and support healthy body
alignment.
• Practicing asanas encourages concentration &
mindfulness by coordinating breath with movement and
focusing on the sensations of the body.
• When we are in a constant state of stress, our minds are
tense, our bodies are tense and our sympathetic nervous
system is heightened.
• Specific yoga poses can induce the relaxation response in
the body.
• Calming & restorative poses along with controlled
 CHILD'S POSE
(BALASANA)
• Kneel on the floor, sit back on your heels,
& stretch your arms forward, lowering
your forehead to the mat.
• Relax your entire body, breathing deeply.
• It Gently Stretches the hips, thighs &
ankles, Calms the brain (nervous
system), Lengthens & stretches spine,
Relieves tension in back neck &
shoulders, and Relives stress & fatigue.
• This pose helps release tension in the
back, neck, & shoulders, and promotes a
sense of calm.
 C AT- C O W P O S E
( M A R J A RYA S A N A - B I T I L A S A N A )
• Start on all fours, with your wrists under
your shoulders and knees under your hips.
• Inhale, arch your back, lift your head and
tailbone (Cow Pose).
• Exhale, round your back, tuck your chin to
your chest (Cat Pose).
• It Stretches spine, Tones abdominal
muscles, Improves circulation, Strengthens
wrists, shoulders & knees, Improves
digestion.
• This flowing movement relieves tension in
the spine and helps release stress.
L E G S - U P -T H E -WA L L P O S E
( V I PA R I TA K A R A N I )
• Sit with one side of your body against a
wall.
• Swing your legs up the wall as you lie
down on your back.
• Relax your arms at your sides, close
your eyes, & breathe deeply.
• Relieves tired or cramped legs and feet,
Stretches hamstrings & back of neck,
Relieves mild backache, Helps with
insomnia.
• This restorative pose promotes
relaxation by improving blood circulation
and calming the nervous system.
 S TA N D I N G F O RWA R D B E N D
( U T TA N A S A N A )
• Stand with your feet hip-width apart.
• Exhale and bend forward from the hips, allowing
your head & neck to relax.
• Hold opposite elbows or let your arms hang
loose.
• This pose stretches the back and relieves
tension in the spine, neck, & hamstrings.
• Calms the brain and helps relieve stress & mild
depression, Helps with digestion, Reduces
fatigue & anxiety, Relieves headache &
insomnia.
 CORPSE POSE
( S AVA S A N A )
• Lie flat on your back, arms at your
sides with palms facing up.
• Close your eyes, relax your entire
body, and focus on your breathing.
• This final relaxation pose allows your
body & mind to fully relax and release
stress, Calms nervous system, Relives
tension, stress & anxiety.
• Reduces headache, fatigue &
insomnia.
 B E N E F I T S O F YO G A F O R
STRESS RELIEF

• Reduces Cortisol Levels: Yoga lowers the stress hormone

cortisol, which contributes to feelings of relaxation and well-
being.
• Improves Sleep Quality: Regular yoga practice can
improve the quality of sleep, reducing insomnia and helping
the body recover from stress.
• Enhances Mind-Body Connection: Yoga encourages
mindfulness and self-awareness, helping individuals become
more in tune with their physical and emotional needs.
• Increases Relaxation Response: Yoga activates the
parasympathetic nervous system, which helps lower heart
rate and blood pressure, reducing stress levels.
 MINDFULNESS
• Mindfulness meditation involves cultivating a state of
heightened awareness, where you focus on the present
moment without judgment.
• The goal is to acknowledge & accept your experiences,
whether they are pleasant or stressful, without letting these
experiences overwhelm or distract you.
• This mindful approach helps individuals become more attuned
to the present rather than being caught up in negative
emotions or anxious thoughts about the future.
• Practicing mindfulness helps individuals reduce anxiety &
stress, leading to a better overall sense of well-being.
• Mindfulness can help people manage their reactions to
stressful situations, preventing automatic, negative responses
and encouraging thoughtful, deliberate actions instead.
 M I N D F U L N E SS - B A S E D S T R E SS
REDUCTION (MBSR)
• It is a structured program designed to teach mindfulness skills.
• MBSR helps participants become more aware of their reactions to stress
and manage negative emotions more effectively.
• By practicing mindfulness regularly, individuals can lower their stress
reactivity, which has beneficial effects both mentally & physically.
• MBSR can reduce biological responses to stress, including
neuroendocrine & immune responses, helping restore the body to
a balanced state.
• Studies show that MBSR can improve health outcomes, particularly in
underprivileged communities, suggesting its effectiveness in managing
stress-related health issues.
 HEALTHY
LIFESTYLES
• A healthy lifestyle plays a
significant role in managing
stress.
• By making positive changes in
various aspects of your life, you
can enhance your physical &
mental resilience to stress.
• Below are key elements of a
healthy lifestyle that can help
reduce stress:
 BAL ANCED NUTRITION
• A healthy, balanced diet supports your body in coping with stress.
• Certain foods can help regulate mood & energy levels, while
poor dietary habits may increase stress.
• A well-balanced diet that includes complex carbohydrates, lean
proteins, healthy fats, and plenty of fruits & vegetables helps
maintain stable blood sugar levels, reducing irritability & anxiety.
• Nutrients like omega-3 fatty acids (found in fish), B vitamins
(found in leafy greens & whole grains), & antioxidants (found in
fruits & vegetables) help reduce the physical impact of stress.
• A diet rich in anti-inflammatory foods (like nuts, seeds, & fish)
helps reduce inflammation, which is linked to stress-related
illnesses.
• Avoid excessive caffeine, sugar, & processed foods, which can
lead to energy crashes and increased anxiety.
 H Y D RAT I O N
• Staying hydrated is an often overlooked but important
aspect of managing stress.
• Dehydration can lead to fatigue, irritability, & difficulty
concentrating, all of which can increase stress.
• Drink plenty of water throughout the day, aiming for 6-8
glasses.
• Limit consumption of caffeine & alcohol, which can
dehydrate the body.
• Proper hydration helps regulate mood & energy levels.
• Staying hydrated supports concentration & mental clarity.
• Hydration helps to reduce physical stress by maintaining
bodily functions.
 SLEEP
• Adequate, quality sleep is essential for stress management.
• Chronic sleep deprivation can increase stress levels, affect
mood, & impair cognitive function.
• Go to bed at the same time each night to regulate your
internal clock.
• Ensure your bedroom is dark, quiet, and cool, and avoid
electronics before bed.
• Avoid caffeine, heavy meals, & vigorous exercise close to
bedtime.
• Aim for 7-9 hours of sleep each night.
• Sleep helps the body recover and the mind process
emotions, reducing stress.
• Better sleep supports mental health and reduces irritability,
anxiety, and depression associated with stress.
• Sleep regulates stress hormones like cortisol, helping you
stay calm and focused during the day.
 P H Y S I C A L AC T I V I T Y &
E X E RC I S E
• Regular physical activity is one of the most effective ways to
reduce stress.
• Aim for at least 30 minutes of moderate exercise 5 days a week
(e.g., brisk walking, swimming, cycling).
• Incorporate mind-body exercises such as yoga, tai chi, or Pilates
for both mental and physical benefits.
• Exercise releases endorphins, the body's natural mood boosters,
and helps lower cortisol, the stress hormone.
• Physical activity promotes feelings of well-being and can act as a
natural stress reliever.
• Regular exercise can help regulate sleep patterns, leading to
better rest and reduced fatigue, which in turn helps manage
stress.
• Movement helps release built-up muscle tension associated with
stress.
• Exercise, especially aerobic activities like running, cycling,
swimming, or yoga, improves concentration and mental clarity.
 T I M E M A N AG E M E N T
• Poor time management can lead to overwhelm and increased
stress.
• Learning how to prioritize and organize tasks can significantly
reduce stress levels.
• Identify the most important tasks and tackle them first.
• Divide larger projects into smaller, manageable steps.
• Use tools: Use planners, to-do lists, or digital apps to stay
organized and on track.
• Avoid overcommitting and learn to say no when necessary.
• Effective time management reduces the feeling of being
overwhelmed by breaking tasks into manageable chunks.
• Better work-life balance: Managing time well allows for personal
time and rest, reducing burnout.
• Decreased procrastination: Planning tasks and setting
deadlines prevent the last-minute rush that often leads to stress.
 S O C I A L S U P P O RT
• Stay connected with friends and family, even during busy
times.
• Seek out support groups or a therapist if you need help
managing stress.
• Make time for social activities that bring joy & relaxation.
• Having a strong social support system is a protective
factor against stress.
• Social connections help buffer against stress by providing
emotional support, practical assistance, & a sense of
belonging.
• Talking with friends, family, or support groups can help you
process stressful situations.
• Spending time with loved ones, laughing, and socializing
can boost mood and reduce feelings of isolation.
• Friends & family can offer advice or a different
perspective, helping you cope more effectively.
 Limiting Stimulants
(Caffeine & Alcohol)
• While caffeine can give a short-term boost in energy, it
also increases anxiety & stress.
• Similarly, alcohol can temporarily relieve stress but can
cause sleep disruptions and worsen long-term stress.
• Reducing stimulants prevents spikes in anxiety &
jitteriness.
• Limiting alcohol & caffeine leads to better sleep quality
and more restful nights.
• Without the roller-coaster effects of stimulants &
depressants, mood stays more stable.
• Reduce alcohol consumption, especially if you're feeling
stressed.
 ENGAGING IN HOBBIES &
C R E AT I V E O U T L E T S
• Making time for hobbies or activities you
enjoy can serve as a valuable stress reliever.
• Creative activities allow for self-expression,
while recreational hobbies can provide a
mental break from stressors.
• Set aside time for hobbies you enjoy, such as
painting, music, cooking, or gardening.
• Try something new that challenges and
excites you.
• Hobbies can take your mind off stress and
provide a sense of accomplishment and joy.
• Engaging in activities that make you happy
can reduce stress hormones and improve
overall mental health.
• Creative expression can help you process
emotions and stress in a constructive way.
 PRACTICING GRATITUDE
• Gratitude has been shown to reduce stress by
shifting focus away from negative thoughts and
promoting a positive mindset.
• Keep a gratitude journal where you write down
three things you are grateful for each day.
• Practice expressing gratitude to the people in
your life.
• Focusing on what you’re grateful for boosts
positive emotions and reduces stress.
• Gratitude helps put stressful events in
perspective, making them feel less
overwhelming.
 B IO FE ED B A C K
• Biofeedback is a therapeutic
technique that uses electronic
monitoring to help people gain
control over certain
physiological functions that are
typically involuntary, such as heart
rate, muscle tension, blood
pressure, or even skin
temperature.
• By receiving real-time data on
these bodily processes, individuals
can learn to self-regulate &
reduce stress, anxiety, chronic
pain, or other health issues.
How it works:
• Sensors: Small sensors are placed on the skin to
measure specific bodily responses.
• Data Display: The information collected by the
sensors is displayed on a monitor, allowing the
person to see or hear real-time feedback about
their physiological responses.
• Response & Adjustment: With guidance from a
therapist or through personal practice, individuals
learn techniques—such as deep breathing,
visualization, or progressive muscle relaxation—to
influence these measurements. For example,
someone might use deep breathing to lower their
heart rate.
• Reinforcement: Over time, as people become
familiar with how their body responds, they may
learn to influence these processes without
equipment.
 BIOFEEDBACK DEVICES
• Electromyography (EMG) Sensors: Measures muscle
activity & tension.
• Electroencephalography (EEG) Sensors: Measures
brain wave activity.
• Heart Rate Variability (HRV) Monitors: Measures
the time intervals between heartbeats, which can
indicate stress or relaxation.
• Electrocardiography (ECG or EKG) Sensors:
Measures electrical activity of the heart.
• Blood Pressure Monitors: Tracks blood pressure in
real time
• Respiratory Biofeedback Devices: Monitors
breathing patterns & respiratory rate.
• Thermal (Temperature) Biofeedback Sensors:
Measures skin temperature, which tends to drop
when stressed and rise when relaxed.
• Electrodermal Activity (EDA) Sensors (also called
Galvanic Skin Response (GSR) Sensors): Measures
skin conductivity, which changes with sweat gland
activity influenced by stress.
• Portable & Digital Biofeedback Devices - There
are also portable, user-friendly biofeedback devices
and apps available today, allowing individuals to
practice biofeedback on their own. These include
wearable devices like smartwatches & finger
sensors, which can monitor heart rate, skin
temperature, and other metrics to assist with daily
stress management.
 USES IN
TREATMENT:
• Biofeedback is effective in
treating stress-related
problems, such as chronic
headaches.
• Studies (e.g., Budzynski et
al., 1973) show reduced
muscle tension and fewer
headaches, with lasting
effects for 3 months.
• Biofeedback and progressive
muscle relaxation help
reduce stress, though
individuals may respond
differently to each.
 C O G N I T I V E B E H AV I O U R
THERAPY (CBT)
• A psychotherapy grounded in the belief that our thoughts,
emotions, & behaviors are interconnected.
• CBT aims to identify & modify maladaptive thought patterns
that contribute to emotional distress & behavioral
challenges.
• By recognizing & altering these patterns, individuals can
experience a shift in their emotional responses and,
subsequently, their behaviors.
• CBT is highly structured & collaborative, involving a
partnership between the therapist & the individual seeking
treatment.
• CBT has been widely recognized as an effective treatment
for various psychological conditions, including anxiety
disorders, depression, & post-traumatic stress disorder.
• Its success in treating these conditions has led to its
application in stress management.
 CBT FOR STRESS MANAGEMENT
• Identification of negative thought
patterns: CBT begins with identifying negative
thought patterns that contribute to stress. These
patterns often involve distortions in thinking,
such as catastrophic thinking (imagining the
worst outcome), overgeneralization (drawing
broad conclusions from isolated incidents), &
black-and-white thinking (seeing situations in
extremes). The goal is to become aware of these
patterns and understand how they fuel stress.
• Challenging & restructuring thoughts: CBT
then guides individuals in questioning the
validity of these thoughts. By replacing them
with balanced, realistic perspectives, individuals
can reduce emotional distress and manage
stress more effectively.
• Developing Coping Strategies: Practical
stress-management techniques are
introduced, such as relaxation exercises,
mindfulness, & deep breathing. Regular
practice helps reduce stress & anxiety levels.
• Exposure & Response Prevention: CBT
uses gradual exposure of stressors to help
reduce fear, allowing individuals to become
more resilient in facing these stressors.
• Behavioral Activation: CBT also focuses on
behavioral changes that contribute to stress.
By engaging in activities that bring joy and a
sense of accomplishment, individuals can
counteract the effects of stress.
 BENEFITS OF CBT IN STRESS
MANAGEMENT
• CBT emphasizes personal empowerment, giving
individuals tools to independently manage their
stress. By learning to challenge and change
negative thought patterns, individuals actively
participate in their healing.
• CBT is highly personalized. Therapists work with
clients to identify & address unique stressors,
ensuring that the therapy aligns with each
individual’s specific challenges.
• CBT often brings noticeable improvements quickly.
Its practical techniques foster lasting changes in
how people perceive & handle stress.
• CBT addresses cognitive, behavioral, & emotional
aspects, providing a comprehensive toolkit that
supports overall well-being.
• By offering a non-pharmaceutical alternative,
reliance on medications reduced.