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STRESS MANAGEMENT AND COPING

The Importance of Coping

Why this matters

Managing and coping with stress are crucial for maintaining wellbeing and preventing illness. Different strategies address the physiological and psychological aspects of stress, including pharmacological and psychological interventions.

Stress Inoculation Therapy (SIT)

Developed by psychologist Donald Meichenbaum, SIT is a cognitive-behavioral approach involving three distinct phases:

1

Conceptualization

Educating the individual about stress responses, helping them understand their reactions and identify stress triggers.
2

Skills acquisition and rehearsal

Teaching coping skills such as relaxation techniques, positive self-talk, and problem-solving. Practicing these skills in safe settings.
3

Application and follow-through

Gradually exposing the individual to stressors while applying coping strategies. Encouraging gradual mastery and confidence to handle stress.

Key Concepts & Drug Mechanisms

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Anxiolytics

Increase the efficiency of GABA, producing calming and muscle-relaxing effects.
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Beta-blockers

Block the effects of adrenaline on the cardiovascular system, lowering heart rate and blood pressure.
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Tend & Befriend

Women's coping response: engaging in nurturing and social bonding behaviors (Taylor et al. 2000).
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Instrumental Support

Providing tangible aid or services, such as help with tasks, financial assistance, or information.

Coping Styles (Gender Comparison)

Men and women tend to differ in how they cope, mediated by biology and social roles:

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Women often use emotion-focused coping, seeking social support or discussing feelings, which helps process emotions.
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Men are more likely to use problem-focused coping, attempting to tackle the source of stress directly or using distraction and avoidance strategies.

Pharmacological vs. Skill-Based Methods

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Skill-Based Advantages (e.g., Biofeedback)Biofeedback is non-invasive and drug-free; it Increases awareness and control over bodily stress responses.
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Drug Therapy LimitationsDrugs can have side effects and risk of dependency; they do not address the underlying psychological causes of stress.

Social Support Pro Tip

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Quality vs Quantity: Positive, reliable, and supportive relationships are more important than the sheer number of contacts. Negative or unsupportive relationships can increase stress.

Proven Effectiveness

Psychological interventions and social factors show measurable success in reducing stress responses:

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SIT Success

SIT is effective in reducing anxiety and improving coping in many clinical and everyday situations.
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Biofeedback Use

Biofeedback has been effective in managing headaches, hypertension, and anxiety disorders.
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Physiological Buffer

Social support can decrease the physiological impact of stress, lowering heart rate and cortisol levels.
Stress Management Flashcards
Question
Primary goal of drug therapy

What is the primary goal of drug therapy in stress management?

Answer
Explanation

To reduce physiological symptoms of stress or treat related disorders such as anxiety and depression.

Question
Types of drugs

Name three types of drugs used in stress management.

Answer
Examples

Anxiolytics, beta-blockers, and antidepressants.

Question
Stress Inoculation Therapy

What is Stress Inoculation Therapy (SIT)?

Answer
Description

A cognitive-behavioral approach that prepares individuals for stressful situations through education, skill learning, and gradual exposure.

Question
Phases of SIT

What are the three phases of SIT?

Answer
Phases

Conceptualization, skills acquisition and rehearsal, application and follow-through.

Question
Biofeedback

How does biofeedback help in managing stress?

Answer
Function

By providing real-time feedback on physiological functions, allowing individuals to consciously regulate stress responses.

Question
Biofeedback advantage

What is one advantage of biofeedback?

Answer
Benefit

It is non-invasive and drug-free.

Question
Gender differences

How do men and women typically differ in coping with stress?

Answer
Differences

Women often use emotion-focused coping like social support; men are more likely to use problem-focused coping or avoidance.

Question
Tend and Befriend

What is the “tend and befriend” theory?

Answer
Theory

The idea that women respond to stress by nurturing and social bonding behaviors mediated by oxytocin.

Question
Social support types

What types of social support help in stress coping?

Answer
Types

Instrumental, emotional, and esteem support.

Question
Quality vs Quantity

Why is the quality of social support more important than quantity?

Answer
Reason

Because positive, reliable relationships reduce stress better than many poor-quality contacts.

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🌸 Stress Management Quiz

1. Which drug class is most commonly used to reduce acute anxiety symptoms in stress management?

Anxiolytics like benzodiazepines increase GABA activity to calm anxiety.

2. What is the first phase of Stress Inoculation Therapy (SIT)?

The first phase involves understanding stress and its triggers.

3. Biofeedback primarily helps individuals by:

Biofeedback uses sensors to display physiological measures for conscious regulation.

4. According to Taylor et al. (2000), women often cope with stress through:

Women engage in nurturing and social bonding behaviors under stress.

5. Which type of social support involves providing practical help or advice?

Instrumental support refers to tangible aid or services.

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