Stress coping skills training An overview Kumarmahi

1. Psycho educational programme To learn more about what is stress, source, sign and symptoms of stress, impact of stress on health, performance and well-being. Training involves usually lecture, may include psychometric measures and relaxation.

To learn more about what is stress, source, sign and symptoms of stress, impact of stress on health, performance and well-being.

Training involves usually lecture, may include psychometric measures and relaxation.

2. Stress inoculation training (SIT) SIT focuses multiple coping responses to resolve current problems as well as to ‘inoculate’ the person or group against future stress. Since maladaptive coping is often related to lack of preparation and surprise. SIT exposes individuals to milder stressors as a way to enhance their ability to cope with more severe life situations. Training involves theoretical explanation, active (variety of) skill acquisition, application in real life and follow-up.

SIT focuses multiple coping responses to resolve current problems as well as to ‘inoculate’ the person or group against future stress. Since maladaptive coping is often related to lack of preparation and surprise. SIT exposes individuals to milder stressors as a way to enhance their ability to cope with more severe life situations.

Training involves theoretical explanation, active (variety of) skill acquisition, application in real life and follow-up.

3. Cognitive behavioural training (CBT) There is a reciprocal relationship between thinking (cognition), feeling (affective) and action (behaviour). CBT emphasizes the importance of changing our thinking, feeling and behaviour as a way to reducing symptoms and improving functioning and our well being. Training involves identifying and modifying biased or distorted thought process, attitude and behaviour by using self- monitoring and cognitive restructuring etc.

There is a reciprocal relationship between thinking (cognition), feeling (affective) and action (behaviour). CBT emphasizes the importance of changing our thinking, feeling and behaviour as a way to reducing symptoms and improving functioning and our well being.

Training involves identifying and modifying biased or distorted thought process, attitude and behaviour by using self- monitoring and cognitive restructuring etc.

4. Mindfulness training To teach people how to manage every day stress by observes the moment by moment sensation, cognition and emotions without judging whether they are bad or good. The core principle is non-judging, patience, trust, non-striving beginners mind, acceptance and letting go. Training involves mindful breathing, body scan, mindful walking, mindful meditation and mindfulness of everyday activities.

To teach people how to manage every day stress by observes the moment by moment sensation, cognition and emotions without judging whether they are bad or good. The core principle is non-judging, patience, trust, non-striving beginners mind, acceptance and letting go.

Training involves mindful breathing, body scan, mindful walking, mindful meditation and mindfulness of everyday activities.

5. Behavioural rehearsal Specific procedure that aims at replaces deficient or inadequate responses by efficient and effective behavioural patterns. Training involves modeling, role-playing, etc.

Specific procedure that aims at replaces deficient or inadequate responses by efficient and effective behavioural patterns.

Training involves modeling, role-playing, etc.

6. Anger management Aims at minimize anger frequency, intensity, duration and moderate anger expressions. Training involves understand and modifying cognition (thinking), arousal (feelings), behaviour (its outcome).

Aims at minimize anger frequency, intensity, duration and moderate anger expressions.

Training involves understand and modifying cognition (thinking), arousal (feelings), behaviour (its outcome).

7. Anxiety management To minimize anxiety, unwanted physiological arousal which result of faulty perception or learning. Training involves relaxation, guided imagery, home work assignment and real life practice.

To minimize anxiety, unwanted physiological arousal which result of faulty perception or learning.

Training involves relaxation, guided imagery, home work assignment and real life practice.

8. Communication skills training To reduce inappropriate communication, conflict and maximize effective interpersonal communication, relationships. Training focuses listening skill, assertiveness, and empathy skill etc.

To reduce inappropriate communication, conflict and maximize effective interpersonal communication, relationships.

Training focuses listening skill, assertiveness, and empathy skill etc.

9. Relaxation training To reduce physiological manifestation of stress by teaching the person to become aware of muscle tension and to release that tension. Progressive muscle relaxation- for example involves tensing and releasing various muscle groups until a deep relaxation state can be accomplished. There are number of relaxation techniques such as autogenic, stretching, biofeedback, guided imagery, and meditation etc.

To reduce physiological manifestation of stress by teaching the person to become aware of muscle tension and to release that tension.

Progressive muscle relaxation- for example involves tensing and releasing various muscle groups until a deep relaxation state can be accomplished.

There are number of relaxation techniques such as autogenic, stretching, biofeedback, guided imagery, and meditation etc.

10. Modifying life-style Modification is necessary, if our present life style is not balanced and stressful. For example some of the followings are essential for everyone but many of us don’t do it at all. Getting adequate sleep Eat balanced diet regularly Allot time for exercise and relaxation Manage your goal, time effectively Delegate duties Spend time with your family, friends often Give time, space for yourself alone every day

Modification is necessary, if our present life style is not balanced and stressful. For example some of the followings are essential for everyone but many of us don’t do it at all.

Getting adequate sleep

Eat balanced diet regularly

Allot time for exercise and relaxation

Manage your goal, time effectively

Delegate duties

Spend time with your family, friends often

Give time, space for yourself alone every day

Finally Two or more of the above stress coping skill training combination will be effective. Identify your source and specific needs then select your programme accordingly.

Two or more of the above stress coping skill training combination will be effective. Identify your source and specific needs then select your programme accordingly.

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