2. in her family to attend a 4-year
college. She is both proud of that and a little bit scared; she
wants to live up to her parents’
expectations but also feels a tremendous weight every day in
meeting the lofty expectations
she has for herself. Her parents made great sacrifices to send
her to school, and the most
important thing in the world to her is that she not waste this
opportunity. Unfortunately,
Vanessa is struggling right now. She chose biology as a major,
with the hope that she would
become a doctor and make her parents proud. But she is finding
her studies hard, mainly
because they are not as interesting as she had hoped.
Lately, Vanessa has started having trouble sleeping and has
found it hard to concentrate. She
is constantly worrying about her grades and what will happen if
her GPA is too low for medi-
cal school. She has tried studying extra hard and cutting out
social activities, but that has left
her feeling even more anxious and isolated.
Her roommate thinks she is simply stressed out, but Vanessa is
not even sure what the term
stress means. Of course she is anxious; she is under a lot of
pressure! How is that going to
change? Her parents worked very long hours in custodial jobs
all their lives, and they never
complained about stress. How could she? But last week,
Vanessa was so anxious she decided
to visit her university counseling center to see if they could
help with her stress. Vanessa is
not really sure what to expect. What is stress, anyway? And
what can a mental health profes-
sional do to help her?
3. 4.1 Stress and Its Connection to Well-Being
Stress is a widely acknowledged phenomenon. Mental health
practitioners have many clients
reporting stress symptoms (Ivey & Ivey, 2015), but what exactly
is meant by the term? Does
it refer to a feeling, such as when we are “stressed out”? Or
does it refer to events in our lives,
such as taking a “stressful” exam? Or should we think about
stress in terms of what it does to
us emotionally and physically, such as causing anxiety or high
blood pressure?
While the term has been used in many ways by theorists, today
stress is understood as a trans-
action between a person and his or her environment. More
specifically, stress results from an
imbalance between an individual’s perceived demands and
perceived resources. For example,
Vanessa’s perceived demand is that she do well in college and
make her parents proud. If she
questions her ability to do so (i.e., her perceived resources), she
will likely experience stress.
Once people become stressed, they experience negative
emotions, such as anger or distress.
Emotions represent physiological arousal,
feelings, thoughts, and behaviors in response
to people and events. Given their physiologi-
cal expression, negative emotions experi-
enced in the long term can cause wear and
tear on the body.
Perhaps the best way to conceptualize
stress, however, is as an umbrella term for
a broad and complex phenomenon. Over
5. experienced more often than not and
interferes with individuals’ ability to get things done. The focus
of this chapter will be on the
stress that is unhelpful and bad for our health. We will also look
at some of the ways mental
health professionals address stress experienced by their clients.
Basic Terminology
Terminology about the stress process has changed as the field
has developed. Until fairly
recently, the term was utilized in so many different ways that its
scientific use was somewhat
limited. Stress originally was borrowed from the field of
engineering, and it referred to the
amount of pressure placed on an object. For engineers, stress
was important to understand
(for example, they needed to know how much pressure [weight]
a bridge could take before
collapsing). Stress researchers then used this term to describe
what happens to people expe-
riencing life’s pressures, which can lead them to weaken and
eventually “snap.” Unlike bridges,
humans have the capacity to reflect on the impact of the events
in their lives. There is a com-
plex relationship between our perceptions of events and how our
bodies respond to being
under pressure. People have cognitive, emotional, behavioral,
and physiological responses
that culminate in different reactions to stress, and so each
person has different experiences
that can create pressure and weaken his or her ability to
persevere.
In recent decades, researchers and practitioners have become
more precise in defining what
is meant by the term stress. Stress is an umbrella term
7. Finally, in response to stress, people experience stress
symptoms, which are emotional and
physical responses to stress such as feeling anxious,
stomachaches, the grinding of teeth,
or feelings of worthlessness. Figure 4.1 illustrates the
relationships among these factors
(Matheny & McCarthy, 2000).
Figure 4.1 uses the example of a person who has just learned his
company is laying him off.
Learning this news would certainly qualify as a stressor, or
something that threatens this
individual’s well-being. The encounter with the stressor is
immediately followed by the stress
response, which may include increased heart rate, higher blood
pressure, and emotions such
as anxiety. Anxiety is a feeling that often accompanies stress
and is characterized by feelings
of worry, nervousness, or uneasiness. Stress symptoms are the
consequences of being under
stress and can occur fairly soon after experiencing a situation,
or over time. In the case of the
person who has lost his job, he may worry about finances, lose
sleep due to anxiety, and lash
out at others. These reactions are normal, but they are also
unpleasant, could harm the per-
son’s health, and are often counterproductive because they
interfere with being able to focus
on finding a new job. Additionally, continued experiences of
stress symptoms (e.g., lack of
sleep, anxiety, frustration) can lead to health problems such as
sleep issues, depression, and
digestive problems.
Figure 4.1: Overview of stress terms
9. Section 4.1Stress and Its Connection to Well-Being
people live their lives—and how they manage stress is a key
ingredient in lifestyle. Some
people handle stress by eating a nutritious diet, keeping an
active lifestyle, and maintaining
healthy social relationships, which can act as buffers against
stress. However, some people eat
fast food, drink too much alcohol, and spend countless hours
sitting in front of the television.
These individuals increase their risk of having mental and
psychological health issues and are
vulnerable to all manner of health complications in the long run.
The American Psychology Association (APA) conducts an
annual survey that documents the
many ways in which stress affects the lives of people in the
United States. The 2014 Stress in
America survey found that Americans report money and
finances as a particular source of
stress, and money has consistently been at the top of the list of
stressors since the first survey,
in 2007. Here are some of the most significant findings from the
2014 survey:
• On a 10-point scale, where 1 is “little or no stress” and 10
is a “great deal of stress,”
the average American rates his or her stress level as a 4.9. In
2007, the average
American stress level was reported as a 6.2. Although current
levels appear to have
decreased since 2007, stress levels are still higher than what is
desired, as Ameri-
cans believe a 3.7 is a healthy stress level.
10. • Adults struggle in how they manage their stress, as 42%
report not doing enough or
are not sure how to manage their stress, and 20% state that they
are not engaging in
any stress-reducing activities to manage stress levels.
• There are many sources of stress that adults experience.
On average, American
adults reported these as consistent stressors: money (64% report
that this is a very
or somewhat significant source of stress), work (60%), the
economy (49%), family
responsibilities (47%), and personal health concerns (46%).
• Adults experience a wide range of stress-related
symptoms. When asked about
symptoms of stress in the last month, adults reported feeling
irritable or angry
(37%), feeling nervous or anxious (35%), having a lack of
interest or motivation
(34%), fatigue (32%), feeling overwhelmed (32%), and being
depressed or sad
(32%).
• Stress affects how people interact with others. Of adults
who are married or living
with a partner, 41% reported losing patience or yelling at their
spouse or partner
in the last month because of stress. Additionally, within the last
month, 18% also
reported snapping at or being short with a coworker (APA,
2014).
Stress and Coping as a Focus of Mental Health Interventions
Mental health professionals will undoubtedly find themselves
12. the body.
Scientists today have begun to look at the mind-body
connection, not only as a whole, but also in relation
to stress. In response to stress, our bodies send out
hormones. Although the release of hormones is not
always bad, when it continues too long, as with stress,
the hormones begin to weaken the immune system
and it becomes harder to fight disease. Additionally,
chronic stress can aggravate existing health issues
such as heart problems and asthma and affect nerves
and muscles, causing tense muscles and headaches
(Reus, 2001). Thus, knowledge of how the mind and
body can affect one another helps us better under-
stand the struggles people face psychologically and
physically and better equip mental health profession-
als when working with clients.
While stress management is not itself a career track for mental
health professionals, stress is
almost always a concern for people seeking professional help. It
is therefore important that
mental health professionals understand the latest stress
interventions and be able to either
use them or refer clients to someone who can. It is also
important for mental health profes-
sionals to be aware of evidence-based interventions, which are
treatments that have been
proven to be effective through rigorous research of their
outcomes. Knowledge of evidence-
based interventions allows mental health professionals to know
they are using techniques
that have proven, positive outcomes in order to best help their
clients. Examples of evidence-
based interventions are discussed later in this chapter.
14. establish the foundations for stress
interventions that are commonly used today. The following
sections trace the major ways of
thinking about stress that have emerged as research has
developed.
Biological Perspectives on Stress
While Freud saw the mind and body as distinct and separate,
today we know that both are
interconnected. In particular, we know much more about how
the brain processes informa-
tion about threats to our well-being. The brain’s reaction to
stress seems to play a key role
in the physiology of stress. One important brain structure is the
thalamus, which is involved
in sensory perception and the regulation of motor functions.
When potentially threatening
stimuli are registered by our senses, an alerting signal is sent to
the thalamus and then to
the brain’s cortex, which is a kind of executive board in the
brain that evaluates the signal
and helps direct the body’s response. The cortex includes a
giant reservoir of memories and
experiences, which is used to evaluate the potential stressor. If
potential harm seems likely,
the message is sent to the amygdala, which plays a central role
in emotional reactions such as
the stress response. The hypothalamus then swings into action.
This is a small structure in
the center of the brain, which links the nervous system to the
pituitary gland, a master gland
that controls the functions of other glands. The pituitary gland
causes the release of adreno-
corticotropic hormone (ACTH), a stress hormone that is
involved in the stress response.
15. The presence of ACTH in the bloodstream causes the adrenal
glands, which are located
above the kidneys, to produce hormones that reduce
inflammation in the body and allow
for improved muscle function, as well as raise sugar levels in
the liver, helping fuel the body.
The hypothalamus also stimulates the adrenal glands to produce
catecholamines, which are
organic compounds that increase the heart and breathing rates
and accelerate brain activ-
ity. The body is thus equipped with a powerful system to
prepare us for action when threats
arise; the entire process can be understood as part of the stress
response.
While this process describes how humans react to a wide range
of life events, the startle
response activates specifically when emergencies arise. When
immediate action is called for,
the startle response enables the body to spring into action
without needing the thinking brain.
Joseph LeDoux (1984) discovered that the thalamus and the
amygdala have a direct neural
connection, allowing for the stress response to be triggered in
the body before the brain has
fully processed an event. The amygdala is also known to work
in concert with a section of
the brain called the orbitofrontal cortex, which stores emotional
memories, or emotions
affiliated with an event. Examples include excitement, grief, or
anger. The orbitofrontal cortex
then assesses any associations with previous events that might
be used to regulate responses
by the amygdala. In other words, the amygdala has two
pathways in the brain when assessing
a situation: the low road and the high road. The low road
18. signals bypass the cortex and
immediately trigger us to stop and further scan the
environment—in other words, our first
reaction to danger is to freeze. Consider the example of a hiker
who encountered a rattlesnake
on a desert trail in West Texas. The rattling sound emanating
from the coiled viper seemed to
occur simultaneously with the hiker stopping dead in his tracks
and scanning frantically to
find its location. The sound triggered an instant recognition in
the hiker’s brain that this was
a sound to pay attention to. When the rest of his brain and body
caught up, he quickly realized
he needed to warn the others in his party and take a wide route
around the rattler.
This example also illustrates that after freezing, it is often
better to flee rather than fight—in
other words, live to fight another day. Often, the wisest course
is to avoid danger whenever
possible. So the likely way that most people cope with extreme
danger is to freeze, flee if
necessary, and only as a last resort to fight (Schmidt, Richey,
Zvolensky, & Maner, 2008). Of
course, the freeze, flight, or fight response is only the beginning
of the story when it comes to
our reaction to stress.
The General Adaptation Syndrome
The stress response may have been necessary at one point in
human evolution, but it prob-
ably does not always serve us well in modern society. Although
some stress is necessary for
our continued survival in dangerous situations, as well as to
maintain motivation for school,
work, and life, it can become unhelpful when it is debilitating.
20. Section 4.2Emerging Models of Stress
and lack of sleep); and the exhaustion stage, which is marked by
a wearing down of the body’s
defenses. These three stages help us understand the symptoms
and process of stress.
The Perceptual Nature of Stress: Appraisals of External Events
The preceding sections described models of stress based on
physiological reactions associ-
ated with the stress response. Another important model of stress
was introduced when two
medical doctors named Thomas Holmes and Richard Rahe
discovered that certain experi-
ences in life were predictive of one’s vulnerability to physical
disease. The Social Readjust-
ment Rating Scale (SRRS; Holmes & Rahe, 1967) is an
assessment that measures incidences
of various stressful life events, such as death, divorce, and other
major life transitions. Based
on the accumulation of these experiences, they were able to
document a relationship between
their accumulation and illness. Also, they discovered that not
all events are equal: Some
events, such as divorce or the death of a significant other, exact
a much greater toll than do
more minor events, such as a change in sleeping habits. There is
also some evidence that
accumulating a great many minor stressors, called hassles, can
also affect our health (Kanner,
Coyne, Schaefer, & Lazarus, 1981).
While it is important to understand the
brain’s role in processing stressors, the
21. body’s reaction to stress, and the link
between life events and illness, there is
one piece missing: the role of perception,
which refers to an individual’s subjective
evaluation of the outside world and his or
her resources for coping with it. As thinking
creatures, humans do not all view events
the same way. A family vacation may be
wonderful for parents who pick the destina-
tion and itinerary, but it can be unpleasant
for children who feel they are being dragged
along to see relatives they hardly remem-
ber. Research has demonstrated that per-
ceptions play a key role in the relationship
between life events and illness. As an example, Matheny and
Cupp (1983) used the SRRS to
predict health, but they also asked participants if they could
foresee each event, if they could
control it, and if it was desirable. They found that if people had
anticipated and prepared for
life events indicated on the SRRS, the events were not as
predictive of illness. The same effect
was true for desirable events. However, control seemed to have
the most important moderat-
ing effect on illness—if a person reported no control over an
event, its value in predicting ill-
ness increased 400%. Such research strongly indicates that the
type of events matter in how
stress affects us, and that perception can play an important role.
This understanding is a key
part of the transactional model of stress, which is reviewed
next.
Transactional Model of Stress
Currently, the predominant model of stress describes it as the
24. following is a brief description of
the event.
Demand Self-statement
Nico Required to give a 15-minute
presentation
“I knew I’d have to give a speech! But now it’s real! How
I am ever going to talk that long? I know I’m going to fail
this course now.”
Angela Required to give a 15-minute
presentation
“Uh oh, I guess this is what I signed up for. This will be
scary, but I know I can do it, and I’ll probably learn a lot.”
In this example, Nico is appraising the demands of making a
speech as being too much for his
resources. Angela is appraising this situation differently. Her
primary appraisal seems to be
that the assignment is important, but not a life or death matter.
Her secondary appraisal of
her resources is likely that the situation can be handled with
them—that by preparing and
using course materials, the task will be manageable.
Appraisals are a critical part of the transactional model of
stress. For two people, the same
event can be interpreted very differently. And subsequent
attempts at coping with the stimuli
causing stress will likely be very different. Nico might be so
overwhelmed with stress about
the assignment that he procrastinates and puts something
together at the last minute, which
25. is not an ideal coping strategy. Angela appraises the event as a
challenge, not a stressor. There-
fore, she might be more likely to take on the task with
enthusiasm and deliberation, thus mak-
ing it more likely the speech will be a success.
Conservation of Resources Model of Stress
Alongside Lazarus and Folkman’s (1984) transactional model,
Stevan Hobfoll’s (1989) con-
servation of resources (COR) theory is the other dominant
model for understanding stress.
COR theory defines stress as “a reaction to the environment in
which there is: (a) the threat
of a net loss of resources, (b) the net loss of resources, or (c) a
lack of resource gain following
the investment of resources” (Hobfoll, 1989, p. 516). Like
transactional models, Hobfoll’s COR
theory emphasizes the role of perception in stress; however,
COR departs from transactional
models in two important ways. First, whereas the transactional
theory emphasizes the sub-
jective nature of appraisals of both demands and resources,
COR theory gives primacy to our
perceptions of threats to our resources. Hobfoll believed the
fundamental human drive toward
pleasure, self-esteem, and connections with others was not
sufficiently emphasized in stress
models, which seemed to focus only on how humans avoid
harm. Instead, Hobfoll attempted
to view stress from a strengths-based model, rather than a
deficit-based model. COR focuses
on the positive, sustaining, and protective power of people’s
demands and resources.
The second major way in which Hobfoll’s (2011) theory departs
from the transactional model
27. can be an important element of how such experiences are
judged, which is consistent with
Lazarus and Folkman’s (1984) transactional theory. Equipped
with an understanding of how
individuals experience and process stress, let’s now turn our
attention to the interventions
used to help people cope with stress.
4.3 Interventions
The models of stress reviewed in the previous section form the
foundation for the interven-
tions that mental health professionals use with clients. Over the
years, stress interventions
have emerged as one of the most commonly practiced
techniques in a counseling setting.
There are also many self-help books for managing stress written
for the general public (see,
for example, Davis, Eshelman, & McKay, 2008).
While there are many mental health special-
izations that have a specified career trajec-
tory for entering the field (see Chapter 2 on
the various counseling professionals
tracks), stress management techniques are
not really associated with a specific coun-
seling specialty. Instead, they are incorpo-
rated into the interventions used by almost
every branch of the helping profession.
The pervasiveness of stress interventions
does not mean that they are easy to imple-
ment. Stress and coping interventions that
are administered under the guidance of a
trained helper are far more effective than
are those attempted by individuals on their
own. Because there is a great number of
29. stress. These are listed in the following sections.
Breathing Exercises
The fight or flight response accelerates breathing and physically
indicates to the body and
mind that something is wrong. Breathing patterns are often
disrupted by changes in emotion.
For example, when anxious, people tend to hold their breath and
speak in a higher-pitched
voice when exhaling. On the other hand, when sad or down,
people tend to sigh and speak
in lower-pitched tones as they exhale. Simple breathing
exercises can be used to regulate
disruptions in the breathing pattern and help in the short term
with managing the stress
response and promoting relaxation (Jensen, 2003; Loehr &
Migdow, 1999).
Practitioners measure stress by evaluating an individual’s
cortisol levels. Breathing exercises
have been shown to decrease cortisol levels, thereby reducing
stress (Cea Ugarte, Gonzalez-
Pinto Arrillaga, & Cabo Gonzalez, 2010). The following are
breathing exercises that many
practitioners use in their practice.
Rhythmic breathing: Breathing that is short and hurried can be
slowed down by taking long,
slow breaths. People are instructed to inhale slowly and then
exhale slowly, count slowly to
five while inhaling, and then count slowly to five while
exhaling. During exhalation, people
are instructed to pay attention to how the body naturally
relaxes. Recognizing this change can
help them to relax even more.
31. Section 4.3Interventions
Progressive Muscle Relaxation
Progressive muscle relaxation (PMR) is a technique that
involves concentrating on relax-
ing every muscle in the body, beginning at the toes and working
all the way up to the head.
Research has shown that PMR techniques are effective in
managing anxiety (e.g., Carlson,
Bacaseta, & Simanton, 1988; Carrington et al., 1980; Pawlow &
Jones, 2002), decreasing cor-
tisol levels (Pawlow & Jones, 2002), reducing pain (Gada,
1985), regulating physiological pro-
cesses (Carlson et al., 1988), and increasing overall quality of
life (Carrington et al., 1980).
Progressive muscle relaxation is a two-step process. First, the
individual deliberately applies
tension to certain muscle groups. Then, the tension is released
and the individual focuses on
how the muscles relax as the tension flows away. Following are
the steps to using progressive
muscle relaxation:
• Step 1: Tension—First, focus your mind on a muscle group,
for instance, the mus-
cles in your hand. As you inhale, squeeze the muscles in your
hand (by making a
tight fist) as hard as you can for about 8 seconds.
• Step 2: Releasing the tension—Now, as you exhale, quickly
open your hand and
let the pain and tightness go. Feel the muscles relax and become
loose and limp as
the tension flows away. You would repeat this tension-
32. relaxation process for all the
major muscle groups in your body, beginning with the muscles
in your feet and mov-
ing upward all the way to your face (Mayo Clinic, 2014).
Biofeedback
Biofeedback is a technique that entails learn-
ing how to relax and better cope with stress
by altering behavior, thoughts, and feelings.
According to the Biofeedback Certification
International Alliance (2012), biofeedback
enables the user to alter physiological activ-
ity to help with health and performance.
Using specialized equipment, biofeedback
methods measure and utilize various sig-
nals from the body, including brain activity,
blood pressure, muscle tension, heart rate,
skin temperature, and sweat gland activity
(Mayo Clinic, 2009). Biofeedback is a three-
step process that involves (a) becoming
aware of a physiological response, (b) learn-
ing to control the response, and (c) transfer-
ring control of the response to everyday life
(Calderon & Thompson, 2004). Thus, a bio-
feedback unit processes the electronic signals and feeds back
the information to the user in
the form of sounds or graphs on a computer screen.
Biofeedback allows people to learn how their bodies react to
stressful situations, how to control
certain physiologic functions that cause tension and physical
pain, and how to create a state of
total body relaxation. When people notice they are starting to
experience unhelpful amounts of
stress, they can use biofeedback to alleviate the stress before it
becomes unmanageable.
34. depression, dysfunctional neural activity is taking place (Porto
et al., 2009; Rachman, 2015).
Cognitive Approaches to Stress Intervention
Given the role of perception suggested by transactional and
COR models of stress, the use
of cognitive approaches in addressing stress has increased.
Cognitive approaches in coun-
seling have been adapted to stress interventions, which is an
approach to counseling based
on changing irrational or maladaptive thoughts. Cognitive
approaches are part of cognitive
behavioral therapy (CBT), which you may recall is a form of
psychotherapy aimed at changing
unhelpful thinking and behavior. They can be used both by
mental health professionals who
identify as cognitive behavioral therapists and by mental health
professionals who are using
them as one part of their work.
Cognitive therapists gather information about their clients’ lives
and how they respond to
stress and help create a plan to better manage stress (Beck,
1991; Matheny et al., 1996; Rush,
Beck, Kovacs, & Hollon, 1977). The stress management plan
often involves approaches to
modifying thoughts that create stress, identifying ways to use
thoughts to manage stress, and
helping people develop tools to cope. For example, if a person
is a perfectionist and thinks,
“I’m not good enough,” a cognitive interventionist may work
with the client to reduce unre-
alistic expectations of self, teach and practice relaxation
exercises, and incorporate useful
coping strategies, such as exercise. Another person may suffer
from catastrophic thinking,
36. believable a thought is. Acceptance involves both becoming
aware of and embracing a private
feeling or experience. For example, those who experience
anxiety may be encouraged to fully
feel and experience the anxiety, rather than push it away. The
use of acceptance and cogni-
tive defusion can help people make decisions based on their
values and wants in life. ACT has
been shown to increase effective courses of action; reduce
unhelpful thoughts, feelings, and
behavior; and decrease stress.
There are six core processes to ACT (Hayes, Strosahl, &
Wilson, 1999; Wolitzky-Taylor, Arch,
Rosenfield, & Craske, 2012):
1. Acceptance of private experiences (i.e., willingness to
experience odd or uncomfort-
able thoughts, feelings, or physical sensations)
2. Cognitive defusion or emotional separation/distancing (i.e.,
observing one’s own
uncomfortable thoughts without automatically taking them
literally or attaching any
particular value to them)
3. Being present (i.e., being able to direct attention flexibly and
voluntarily to pres-
ent external and internal events rather than automatically
focusing on the past or
future)
4. Self as context (i.e., recognizing that thoughts and feelings
are ever changing
depending on one’s perspective and context)
38. resale or redistribution.
Section 4.4Roles and Settings in Which Stress and Coping
Interventions Take Place
feelings, and depression; increase self-esteem; and improve
overall functioning (Birnie,
Specca, & Carlson, 2010; Cordon, Brown, & Gibson, 2009;
Kabat-Zinn, 1990). MBSR is
based on mindfulness, a mental state in which individuals
purposefully manage their
awareness of the present and what is happening in the moment.
This intervention helps
people develop a mindful state, in which they focus on the
moment, and incorporate it into
everyday life as a coping resource to deal with stressors. There
are three core elements
when teaching MBSR:
• Mindfulness meditation, a formal daily practice of
introspection and self-observation
without judgment. In the most common forms of this
meditation, the person men-
tally focuses on the process of breathing or on the movement of
the feet while slowly
walking without looking down.
• Body scan, which focuses one’s awareness on one’s body.
While lying down or sit-
ting, a person directs attention to each part of the body, noticing
any pain, tension,
lack of sensation, or sense of comfort, becoming more at ease
by focusing on the
body instead of the mind.
39. • Gentle yoga, a mental focusing through movement that
creates a calming of the
mind’s continuous and ruminative thinking. People use yoga
postures to quiet the
mind and strengthen concentration (Jazaieri, Goldin, Werner,
Ziv, & Gross, 2012;
Kabat-Zinn, 1990).
4.4 Roles and Settings in Which Stress and Coping
Interventions Take Place
There are few if any clearly defined career paths in stress and
coping interventions. Mental
health professionals can become proficient in stress
interventions and conduct research in
the field, but job titles including “stress management expert”
are rare. Instead, stress and
coping interventions tend to be part of the repertoire of mental
health professionals work-
ing in settings where such approaches are needed. The following
sections describe some
mental health professional roles and settings where stress and
coping interventions typi-
cally take place.
K–12 Schools
Both students and teachers in K–12 settings commonly
experience stress and its symptoms,
particularly in recent years as accountability measures and high
stakes testing have added
more pressure to the educational environment (Goldstein, 2014).
School mental health pro-
fessionals are often called upon to help students with stress (see
Voices From the Field) and,
in some settings, teachers as well. Social anxiety, which refers
41. prompts relaxation, a stuffed
animal, and instructions for breathing exercises. If students are
not ready to talk and prefer
to find a self-soothing item, I allow them to sit at my table and
do some emotional regulation
while I keep working quietly. When students are ready to talk, I
open a dialogue about what
brought them to me, and how they can get through the rest of
the day. Often, I will do a breath-
ing exercise with students before they return to class. I will also
ask them about the coping
mechanisms they use when they are at home (e.g., art, music,
exercise). If students cannot
identify any coping mechanisms to employ, I work with them to
determine some things that
they find calming, and we talk about how they can use those
mechanisms when they are feel-
ing stressed.
Higher Education
College can be a time when many people experience increased
stress levels as they navi-
gate a completely unfamiliar setting with new expectations,
relationships, and living situ-
ations. Many college students experience stress due to academic
demands, changes in
family relations and social life, being away from home, and
making decisions indepen-
dently that may have long-lasting effects (e.g., substance use,
choice of major, romantic
relationships).
Campuses usually have a counseling center that provides a wide
range of services to help
students cope with stress, including individual counseling,
group counseling, and workshops
43. I adapt the interventions I use to best fit the individual’s unique
context, symptom presen-
tation, and stage of change. These core components affect the
way I interact with students
who are experiencing stress. For example, I typically use a
combination of cognitive behav-
ioral therapy (CBT) and acceptance and commitment therapy
(ACT) techniques to combat
stress. Both of these strategies encourage mindfulness practice
(e.g., diaphragmatic breath-
ing, progressive muscle relaxation, and meditation), which are
incredibly useful to decrease
physiological symptoms of stress as well as the racing thoughts
that typically stem from being
emotionally overwhelmed.
For stressful situations, thoughts, and symptoms that are within
the student’s control, I start
with CBT. Strategies such as challenging thoughts and
assumptions put the individuals in the
driver’s seat by encouraging them to consider the evidence for
and against their stressful
thoughts. For most people, the evidence indicates that their
worried thought is unlikely to
be true. We work together to find an alternative thought they
could offer themselves when
feeling stress.
In other situations, a stressful thought may be difficult to
challenge because it is true (e.g., “I
have a lot of finals this year”). In this situation, I would start
with an ACT strategy called cogni-
tive defusion. This technique encourages the individual to
accept the worried thought he or
she is having, notice that it is unhelpful, and let it go; this
process may take several repetitions.
45. Section 4.5Hot Topics, Trends, and Controversies in Stress and
Coping
Health Care
Stress management interventions are an important compo-
nent of health care delivery. It is not uncommon for people
to go to their doctors to talk about stress or stress-related
symptoms. As part of medical training, health care profes-
sionals receive some training in assessing and assisting
patients with stress. Stress management interventions are
an important component of health care delivery, as stress
is connected to health and using our knowledge about the
connection between stress and health can help us best
treat people. The health care and mental health commu-
nities increasingly recognize that behavioral health—the
full range of mental well-being—needs to be integrated
with medical health care. Integration is necessary because
medical personnel simply do not have the time or training
to address the many psychological issues associated with
health care.
Behavioral specialists can use stress interventions in a
number of ways to improve patient health. First, they can
teach patients coping skills they can utilize when encoun-
tering stress. Second, behavioral specialists can help
patients understand how their lifestyle plays a role in
their health, such as the negative effects of a high-fat diet
or smoking. In addition to helping patients identify things to
eliminate from their lifestyle,
behavioral specialists can also encourage positive change, such
as exercise, to improve their
health. Another role is providing community resources such as
individual counseling, support
groups, and other services when needed.
47. resale or redistribution.
Section 4.5Hot Topics, Trends, and Controversies in Stress and
Coping
coping can be beneficial for the field in spurring research and
new ways of thinking, it can
present a problem if researchers cannot use common
terminology to communicate with each
other and with those in the field who might benefit from their
research. With this in mind,
current hot topics in the field will next be reviewed.
Areas of Emerging Research
Early in the study of stress, physicians informally noticed that
certain illnesses seemed to be
connected to personality (Matheny & McCarthy, 2000), which is
defined as differences in the
way people think, feel, and behave. One important area of
research published in the 1970s
was that of Friedman and Rosenman (1974), who identified the
coronary prone personality,
or Type A behavior pattern. They hypothesized that individuals
exhibiting this personality
type are driven by the belief that their worth is dependent
mainly on their productivity, and
that such productivity stems from being able to do more in less
time than other people. This
area of research supported the idea that Type A personalities are
more likely to develop coro-
nary disease later in life, because their behavior is linked to
constant arousal of the stress
response.
48. Research on the links between personality
and stress is complicated by the multidi-
mensional nature of both personality and
coping. Friedman and Booth-Kewley (1987)
reviewed 101 research studies examining
links between emotional responses and
specific diseases. They reported evidence
that people with certain personality types,
including those who exhibit hostility and
anxiety, were predisposed to illness. The
five-factor model (FFM) of personality
explains individual differences on the basis
of five characteristics:
1. extraversion—enjoying interac-
tions with others
2. neuroticism—being more likely to
experience negative emotions
3. conscientiousness—being thorough and organized
4. agreeableness—being cooperative
5. openness to experience—including sources such as new ideas,
information gained
from the senses, and imagination (Costa & McCrae, 1992)
Segerstrom and O’Connor (2012) have noted that a substantial
amount of research links the
FFM of personality to health and longevity. Given the current
consensus for the FFM, future
research may help further clarify links between personality,
stress, and coping (Reevy &
Frydenberg, 2011).
Science Photo Library/SuperStock
50. Positive Psychology and Thriving
As discussed briefly in Chapter 1, positive psychology is a
newer branch of psychology that
shifts the focus from what is going wrong with people to what is
going well and what contrib-
utes to happiness and emotional resilience (Seligman &
Csikszentmihalyi, 2000). The field of
positive psychology focuses on the strengths of people, what
makes life fulfilling, and build-
ing on positive experiences to repair negative experiences. It is
concerned with psychological
health and growth, as opposed to the more traditional emphasis
in psychology on explain-
ing psychological disorders (Seligman, 2011; Seligman &
Csikszentmihalyi, 2000). It has
long been recognized that stress can have an energizing and
healthy effect; in fact, the term
eustress was coined by Selye (1976) to describe this very
phenomenon. However, stress and
coping research has focused on the negative aspects of how
stress affects our health and how
we can cope to offset the negative effects of stress. Less
attention has been devoted to the
positive effects of stress—eustress—and how responding to
challenges in life can actually
add to our health and vitality. It is important to note that
positive psychology does not recom-
mend ignoring or dismissing problems, such as stress, but
instead seeks to complement the
more dominant, problem-focused approaches within psychology
(Seligman & Csikszentmi-
halyi, 2000). While researchers are beginning to explore how
responding to life challenges
can actually improve our welfare, much more research is needed
to better understand and
develop models for the positive models of health.
52. our physical well-being, the links
are very real, not imagined. Many different brain structures are
involved in processing threats
to our well-being, which help determine whether the body’s
stress response will be triggered.
This response was labeled fight or flight in the 18th century by
Claude Bernard and was later
refined to include “freeze,” which is our initial reaction to
potential threats. The general pat-
tern of responses associated with stress was labeled the general
adaptation syndrome by
Hans Selye. There are three stages to the general adaptation
syndrome: alarm (freeze, flight, or
fight), resistance (ongoing physiological changes to deal with
stress), and exhaustion (wear-
ing down of the body’s defenses). Two medical doctors, Thomas
Holmes and Richard Rahe,
discovered that the clustering of life events was predictive of
one’s vulnerability to physical
disease, furthering our understanding of how external events are
connected to well-being.
Our current understanding of the stress process comes from
researchers who see stress as
the result of a transaction between the individuals and the
environment. Two important
researchers in this area are mental health professionals Richard
Lazarus and Susan Folkman
(1984). They maintained this transaction is largely a function of
our perceptions. Alongside
Lazarus and Folkman (1984)’s transactional model, Stevan
Hobfoll’s (1989) conservation of
resources (COR) theory is the other dominant model for
understanding stress. Like the trans-
actional model, Hobfoll’s COR theory also emphasizes the role
53. of perception in stress, but COR
theory gives primacy to our perceptions of threats to our
resources.
While there are many mental health specializations that have a
specified career trajectory
for entering the field and certificating who is able to provide
that service, stress management
techniques are not really associated with a specific counseling
specialty. Instead, they are
incorporated into the interventions used by almost every branch
of the helping profession
and are available to the general public in the form of self-help
books and website resources.
Based on the emerging understanding of stress, two general
types of interventions have been
developed for use by mental health professionals: physical
stress interventions targeted at
reducing the symptoms of the stress response, and cognitive
stress interventions aimed at
altering the thinking patterns that produce stress. Each category
of intervention has a num-
ber of different techniques and approaches that can be used by
professionals or by the public
in cases where a self-help approach has been developed. It is
critical for mental health pro-
fessionals to be aware of evidence-based interventions, as they
have demonstrated effective
outcomes that will be useful to best help clients.
Mental health professionals can clearly become proficient in
stress interventions and conduct
research in the field, but job titles including “stress
management expert” are rare. Instead,
stress and coping interventions tend to be part of the repertoire
55. growth as opposed to illness and
disease, has become a trend in the field of stress and coping.
Resources for Future Exploration
APA: Division 17: Positive Psychology
http://www.div17pospsych.com/
Website with additional information about events, student
membership, and conferences.
Evidence-Based Interventions Network
http://ebi.missouri.edu/
The Evidence-Based Interventions Network was developed to
provide guidance in the selec-
tion and implementation of evidence-based interventions.
Mindfulness Training
http://www.umassmed.edu/cfm/
Website of the Center for Mindfulness at the University of
Massachusetts Medical School,
where mindfulness-based stress reduction began.
www.thinkmindfully.com
This website provides information about mindfulness-based
stress reduction.
Positive Psychology
http://www.positivepsychology.org/
Website through the University of Pennsylvania that has
resources on research, training, and
education on positive psychology.
Stress and Anxiety Research Society (STAR)
www.star-society.org
STAR is a multidisciplinary organization for stress, coping, and
anxiety research.
57. amygdala A part of the brain that plays a
central role in emotional reactions such as
the stress response.
anxiety A feeling of worry, nervousness, or
unease, typically about an imminent event
or something with an uncertain outcome.
appraisal The cognitive evaluation that
takes place whenever a life demand is
encountered.
catecholamines Organic compounds that
increase the heart and breathing rates and
accelerate brain activity.
cognitive approaches A system of counsel-
ing, based on changing irrational or mal-
adaptive thoughts, that is often applied to
treating stress.
cognitive defusion Consists of encourag-
ing clients to detect their thoughts and to
see them as hypotheses rather than objec-
tive facts about the world.
cognitive stress interventions
Approaches to stress management aimed at
altering the thinking patterns that produce
stress.
conservation of resources (COR) A
theory that perceived or actual threat to
resources is what causes stress.
58. coping Attempts to manage, mitigate, or
prevent stress.
cortex A kind of executive board in the
brain that evaluates a signal and helps direct
the body’s responses.
emotional memories Emotions affiliated
with an event, such as excitement, grief,
and anger.
emotions A complex pattern of changes,
including physiological arousal, feelings,
cognitive processes, and behavioral reac-
tions, made in response to a situation per-
ceived to be personally significant.
eustress Positive stress, that is, how
responding to challenges in life can actually
add to one’s health and vitality.
evidence-based interventions Treat-
ments that have been proven effective (to
some degree) through outcome evaluations.
exhaustion stage A phase of the general
adaptation syndrome that is marked by a
wearing down of the body’s defenses.
fight or flight The body’s physiological
response to stress, which enhances the abil-
ity to either fight or flee from threats in the
environment.
freeze, flight, or fight A refinement of the
idea of fight or flight, including the idea that
60. perception The subjective nature of evalu-
ations of the outside world and a person’s
resources for coping with it.
personality Individual differences in the
way people think, feel, and behave.
physical stress interventions Treatment
targeted at reducing the symptoms of the
stress response.
pituitary gland A master gland that con-
trols the functions of other glands.
primary appraisal A psychological process
that occurs when an individual evaluates
events according to their significance to his
or her well-being.
resistance stage A phase of the general
adaptation syndrome in which only some of
the physiological components of the alarm
stage remain (such as tension, worry, and
lack of sleep).
resource caravans The idea that families,
communities, and organizations can invest
in collective resources that are broadly
shared by everyone.
secondary appraisal Following pri-
mary appraisal, a psychological process
that occurs when an individual evaluates
resources according to their sufficiency in
meeting a life demand.
63. Section 3.1The Basics of Health Psychology
From a general perspective, health can be thought of as the
quality of life between birth and
death. People often think of being “healthy” as the absence of
illness. However, this is an over-
simplification of what health is, and of how people live their
lives. Consider the following
phrases we may use on occasion:
“Let’s just relax and watch a movie; it’s been a stressful day.”
“I take a multivitamin a day to stay healthy.”
“Seeing my best friend always cheers me up.”
“Exercising makes me feel healthy; I love that feeling.”
“I need to take my medication each day; the doctor says it’s
how I can get better.”
Each of these five statements is related to the pursuit of feeling
better or healthier, yet only the
last statement relates to illness. It is important to understand
that health is not relevant only
when we are ill. We all have the potential to become ill, so
naturally we may engage in health-
related behaviors, such as purchasing a gym membership or
dieting, even when we are not
sick. We also may engage in unhealthy behaviors despite the
consequences. According to the
American Cancer Society and the World Lung Foundation, more
than 55.8 million Americans
still smoked cigarettes as of 2013, leading to a total cost in
dollars spent treating tobacco-
related illnesses of approximately $10–$11 billion annually
64. (World Lung Foundation, 2015).
Understanding why people engage in health-related behaviors
and ways to prevent unhealthy
behaviors is important, not only to reduce the costs associated
with unhealthy behaviors such
as smoking, but also to enhance health and well-being.
This chapter will explore the diverse areas of research on which
professionals in this sub-
discipline focus, and how this understanding can promote a
better understanding of health.
3.1 The Basics of Health Psychology
Health psychology is the study of psychosocial and behavioral
processes related to health,
illness, wellness, and health care in order to understand how
such processes contribute to
the landscape of health across the lifespan. It is a relatively new
field of psychology that has
gained interest as the field of psychological medicine has
grown. Increasingly, we are rec-
ognizing that illness is not purely physical. Even when it is
physical, like when a person has
cancer, the psychology of how a person experiences that illness
can play an important role in
the progression of that illness. This is the psychosocial and
behavioral component of health.
Health psychology focuses on how our interactions in a
psychological, social, and behavioral
context affect our health and the health of others. In order to
make sense of the field of health
psychology, let’s break this definition down into the
fundamental components of the field.
Health
According to the World Health Organization, in a statement last
66. interplay between psychology and
society (or “the world we live in”) is a crucial part of the
definition of health.
As stated earlier in this chapter, health psychology is a field
with interests in the psychoso-
cial and behavioral processes related to health, illness,
wellness, and health care. When we
consider illness, health, and wellness, the latter terms should
not be used as synonyms. In
practice, health, illness, and wellness are treated as part of a
continuum. Figure 3.1 illustrates
how such a continuum can reveal these aspects of health. The
patient is often thought of as
“healthy” when he or she has no apparent illness, which is a
disease or sickness over any
length of time that can affect the body, mind, or both. “Healthy”
is the neutral point in the con-
tinuum, although this is, of course, not correct with regards to
how health is defined. Show-
ing enhanced wellness is not typically regarded as a necessary
condition for a patient to be
labeled as “healthy.” Wellness involves caring for the physical
self, while also attending to the
psychosocial self. The treatment approach is a model that
begins with illness, with the goal
of eradicating the illness. The wellness approach is the other
part of this continuum. In this
approach, someone who is not necessarily ill makes efforts to
promote wellness or become
more than just “healthy” as a way to minimize the need for
treatment.
The illness-wellness continuum varies across the lifespan; it is
not a static model. Moving
to the left in the continuum is a progressively worsening state
68. Source: Adapted from The Wellness Workbook (3rd ed.), by J.
W. Travis and R. S. Ryan, 2004, Berkeley, CA: Celestial Arts.
Notably, optimal wellness is more than just a physical state in
this continuum. Even if an
individual lacks physical symptoms of illness, the person may
still experience psychological
symptoms, often expressed as emotion (e.g., depression,
anxiety, or even general dissatisfac-
tion with life). Such emotional states can often affect mental
and physical health. For example,
excessive stress can weaken the immune system, leading to
increased likelihood of diseases
such as cancer (Corthay, 2014). Negative emotional states can
also influence health behav-
iors, leading to smoking, alcohol consumption, overeating, or
even suicide. Death may be a
natural part of life, and an individual’s place on the continuum
often cannot be controlled.
However, people can control which direction they are facing in
this continuum—and facing to
the right of this continuum points to wellness.
Wellness is an increasingly important area of research and
practice. Consider research from
positive psychologists on flourishing and flow (Seligman &
Csikszentmihalyi, 2000; Keyes
& Haidt, 2003). Flow, which was coined by Mihaly
Csikszentmihalyi, occurs when people
become so engaged in an activity that they become engrossed,
losing a sense of self and time
as a result. Csikszentmihalyi’s work fundamentally focuses on
what gives people enjoyment
and happiness in their lives. He found that even those activities
in which people experience
70. • The etiology or correlates of health, illness, and wellness
• The prevention and treatment of illness
• Health promotion and maintenance
• The impact of the health care system and health policy
Etiology
The etiology, or cause of a disease or ill-
ness, is more than just biological. Health
psychologists are just as interested in
health and wellness as they are in illness
and view etiology from a broader perspec-
tive by evaluating health, wellness, and
illness from a “health onion” perspective
(Dahlgren & Whitehead, 1991). The health
onion is a multilayered framework for
health psychology (Figure 3.2). From this
perspective, to understand health, well-
ness, and illness, the biological individual
(e.g., age, sex, heredity) is at the center.
From a traditional clinical perspective, the
biological individual is the primary focus
for etiology. Health psychologists look
beyond this layer and focus on the four lay-
ers of etiology:
1. Individual and lifestyle factors
2. Social and community networks
3. Living and working conditions
4. General socioeconomic, cultural,
and environmental conditions
Prevention
A central focus in health psychology is on more than just
treatment, which is an application
72. manage. An example of secondary prevention includes medical
screening tests such
as mammograms and colonoscopies.
3. Tertiary prevention is aimed at wellness for those with
chronic irreversible diseases.
An example of tertiary prevention is physical therapy for those
with arthritis. The
goal is to help patients manage their diseases to improve their
quality of life or
wellness.
Health Promotion
While prevention of disease is an important step toward healthy
living, health psychologists
further focus on the promotion and maintenance of good health.
Health promotion refers to
enabling people to have greater control over and improve their
health and well-being. Efforts
to promote positive health go beyond individual behavior to
include other factors. Examples
of health promotion include building community parks to
increase activity, opening grocery
stores in “food deserts” to make fresh fruit and vegetables more
available, and individual
efforts such as lifestyle changes to increase exercise.
Health promotion is a key initiative today, thanks in part to the
great work of health psycholo-
gists who have developed effective strategies to promote health
and wellness even among
those who are not ill. For instance, the Centers for Disease
Control (CDC) has made this a key
initiative, particularly as it pertains to health equity. One of its
key goals is to
73. increase health promotion efforts targeting social determinants
of health,
such as increased access to affordable healthy food options in
underserved
communities through the development of community gardens, as
well as tax-
ing and zoning policies that encourage the development of full-
service gro-
cery stores in neighborhoods where they are lacking. (CDC,
2009, p. 12)
Health Care and Policy
Many of the concepts and strategies described in this chapter
have implications for, and an
impact on, the health care system and health policy. Keep in
mind that the health care system
is informed by health policy. As researchers gather data that
affect the policies that health
care providers must adhere to, the health care system—which
includes any level of care from
hospitals to physician office visits—thus fundamentally changes
to adapt to new and chang-
ing policies. Health psychology is an applied field rooted in
evidence-based scientific think-
ing to develop knowledge of illness, health, and wellness, and it
certainly has an impact on
health policy, particularly for behavioral health. For example,
rates of depression and stress
are rising among American war veterans, and the need to serve
and treat this population has
become increasingly important (Taylor, Parkes, Haw, & Jepson,
2012). The health psychol-
ogy field is also a holistic approach to health that focuses on the
entire person and not just
the physical body. This has inspired efforts in health promotion
and prevention that have led