Stress and Life Style Mangement

Stress and Life Style Management

The Nature Of Stress

● Definitions of stress approach stress from three viewpoints
❍ from the viewpoint of the stressor

❍ from the reaction to the stressor

❍ from an interactionist view of the relation between the event and the

person experiencing it

1. Stress in Terms of Stressors

Life Event Stressors

● Holmes and Rahe (1967) suggest lifestyle changes can create stress; as the
number of changes increase the risk of illness grows; stress can cause effect
for as long as one year after the events
● to check your stress level click on this link: Stress Assessment

Occupational Stressors

● consider the physical environment: florescent lights, air quality, heating

variation, noise
● consider interpersonal relations: angry /demanding boss, unhappy
competitive coworkers
● consider pressure of technological change

Psychological Changes

● Friedman and Rosenman (1974) suggest there are two types of personalities
Type A and Type B; These researchers say Type A are more likely to suffer
heart attacks.
● Type A characteristics: explosively accentuate key words in ordinary
conversation; always, walk, talk and eat rapidly; impatient at rate at which
things get done; frequently do two things at once; preoccupied with own
ideas and change conversations to their topics; feel guilty when relaxing; fail
to notice beauty in surroundings; seek to get things done rather than
enjoying them; try to do more in less time; feel challenged by other Type
A's; exhibit gestures or tics; take pride in doing things better because of

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speed; translate everyone and everything in terms of numbers (time,

amount distance)
● Type B characteristics: no time urgency; no free floating hostility; play for
fun; no need to display achievements
● recent studies say it may only be the hostility that relates to heart attacks

Pressure

● pressure to perform (meet deadline, get grade, complete task)

● pressure to conform (meet others expectation in speaking, dress, behaviour

Frustration

● when pursuit of goal is thwarted; two types: failure and loss

Conflict

● conflict can be internal (guilt or blame for not living up to standard)

● conflict can be interpersonal ( when two people want same thing and only
one can have it)

Daily Hassles

● daily hassles can be as upsetting as major life traumas

● waiting in traffic, lines, on hold

2. Stress as a Response : General Adaptation Syndrome (Hans

Selye 1974/1976)

● Hans Selye from McGill University says Stress is a nonspecific response of

the body to any demand made upon it. Regardless of the stressor the
reaction is the same . This is known as General Adaptation Syndrome
● General Adaptation Syndrome has three stages:
❍ Stage One:The Alarm Reaction

■ body is programmed for homeostasis ( a balanced state)

■ when a stressor is presented body goes into flight or fight mode

■ blood pressure increases, respiration rate increases; muscles

tense; digestion is inhibited; heart rate increases; blood flow

increase to extremities; adrenaline is secreted; perspiration
increases
■ in ancient times stressor would present and disappear; now

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stressor may not be as serious but may be seen in many places

resulting in prolonged stress reactions
■ stress may be real or imagined

❍ Stage Two:The Resistance Phase

■ body signs of stress disappear; resistance rises; neural glandular

systems become hyperactive; person remains in constant state of

overstimulation
❍ Stage Three: The Exhaustion Stage
■ Body exhausts itself and physical signs of stress reappear; now

these may become irreversible; example high blood pressure

Distress versus Eustress

● not all stress is bad

● some seek stress -high sensation seeker-adrenaline junkie may be stressed
when bored
● stress may play a part in healthy functioning; some stress challenges
● distress is negative and unwanted; Eustress produces positive feelings-
enjoying the energy

3. Stress as an Interaction

● according to interactionists how much stress one experiences depends on

the event and the persons reaction to it. Responses to one event will vary
depending on the how the stressor is interpreted
● Lazarus and Folkman (19840 say we first appraise the event and its
relevance to us; if relevant, determine if threat; then decide if stressful; then
make secondary appraisal=what resources do we have; the greater the
resources, the less stress
● these appraisals are cognitive evaluations: interests, values, personal wants,
beliefs, familiarity, controllability, predictability and imminence
❍ Interests: example-s stock market falls; if you have stock stress; no

stock, no stress
❍ Values: If you value a person their negative opinion of you is stressful

❍ Personal Wants; a shy person would not want o assume leadership

❍ Beliefs irrational beliefs can contribute to stress

❍ Familiarity: Familiarity decrease the amount of stress- been there,

done that
❍ Controllability: the more control the less stress- who is to blame?

❍ Predictability: If you know what is coming it can be less stressful

example: layoff

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❍ Imminence: the closer to time of event the more stress

Coping with Stress

Coping Strategies with Limited Effectiveness

❍ Withdrawal
at times leaving is best solution; mature approach is to intelligently
and directly deal with issues; some withdraw because of learned
helplessness; extreme withdrawal can lead to psychosis
❍ Aggression

Some lash out physically or verbally; may cause people friends to

disappear

❍ Self-deception

ignore stress, escape from self; rationalize; unload stress on

others ; blame; fantasize

Effective Coping Strategies

Cognitive Approaches to Stress Management

Albert Ellis's A-B-C Model of Emotional Response

● according to Ellis, people feel the way they do because of how they think;
when we feel anxious, worried or stressed it is usually because of irrational
assumptions
● "A" in his model stands for activating event: potential stressor or anything
capable of disturbing or upsetting individual; Ellis says after activating event
comes appraisal; appraisal is based on a "belief" about stressor; Belief is the
B part of his model; the activating event can lead to different consequences
The C part of Ellis theory
● alternative to view that event is catastrophe: activating event can be
opportunity for positive change

Source: Mastering Human Relations 3rd Edition, A Falikowski, 2002. Pearson

Education

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