Stress with copying

1. Coping with Stress
By-
Dr. Sushant Nagpal

2. Coping with Stress
 Coping is defined as the thoughts and behaviors mobilized to
manage internal and external stressful situations.
 It is a term used distinctively for conscious and voluntary
mobilization of acts, different from 'defense mechanisms' that
are subconscious or unconscious adaptive responses, both of
which aim to reduce or tolerate stress.
 These are consistent over time and across situations.
 Generally, coping is divided into reactive coping (a reaction
following the stressor) and proactive coping (aiming to neutralize
future stressors).
 Proactive individuals excel in stable environments because they
are more routinized, rigid, and are less reactive to stressors, while
reactive individuals perform better in a more variable
environment.

3. Categories of Coping
 Coping is generally categorized into four major categories which
are:
 Problem-focused, which addresses the problem causing the
distress: Examples of this style include active coping, planning,
restraint coping, and suppression of competing activities.
 Emotion-focused, which aims to reduce the negative emotions
associated with the problem: Examples of this style include positive
reframing, acceptance, turning to religion, and humor.
 Meaning-focused, in which an individual uses cognitive strategies to
derive and manage the meaning of the situation
 Social coping (support-seeking) in which an individual reduces
stress by seeking emotional or instrumental support from their
community.

4. Mind, Body and Spirit
 Our mind, body, and spirit are interconnected, and we can
manage our anxiety by practicing mindfulness, taking care of our
bodies, and staying in touch with our spiritual health.
 “Mindfulness is the aware, balanced acceptance of the present
experience.
 It isn't more complicated than that.

5. Mind-Body-Spirit Practices To Conquer
Anxiety
Our mind, body, and spirit are interconnected, and
we can manage our anxiety by practicing
mindfulness,
taking care of our bodies, and staying in touch
with our spiritual health.
“Mindfulness is the aware, balanced
acceptance of the present experience.
It isn’t more complicated than that. It is
opening to or receiving the present moment,
pleasant or
unpleasant, just as it is, without either clinging
to it or rejecting it.”
~Sylvia Boorstein

6. Set aside time and space for mindfulness
 Mindfulness encompasses setting aside time and space to
acknowledge, feel, and appreciate the present moment. These
moments may be full of anxiety, fear, happiness, or sadness, but
it is essential to be aware of these feelings, digest them and
accept them before you can fully move on from them.
 Your thoughts may be “negative” or “positive,” and you may
want to act on your thoughts to release the negative emotions
associated with these thoughts. It is vital to dissociate emotions
from your thoughts, and this can be done by staying neutral. You
must avoid judging these thoughts as “bad” or “good” and
acknowledge them as they are.
 Remember that mindfulness requires patience and insight.
Allowing your mind to wander can also bring in more
temptation, and the “What if’s” can result in many mixed
emotions and unhealthy behaviors.

7. Contd…
 Setting aside time and a safe space to reflect on your past
journey, and acknowledging your present thoughts is
essential. Allowing yourself to take time in the morning,
during your lunch, or at night to be aware of your thoughts
and anxiety is the first step to mindfulness.
 You can practice mindfulness in many different ways:
meditation, yoga, journaling, listening to music, being still,
or going for a run.

8.  Practice kindness
 Kindness truly defeats all bad in the world. If you are struggling
with anxiety, whether it is related to work, financial stress, or
relationships, spreading a simple act of kindness can help you
put things into perspective. Write your coworker a kind note,
offer to take your neighbor’s dog for a walk, compliment your
boss or cook dinner for your spouse.
 Exercise
 Sweating and shaking it out, through exercise, often relieve
anxiety. We often allow our stress to build up in our muscles,
creating tension, pain, and stiffness. Going for a run, attending
a yoga session, walking the dog, hiking in nature, or lifting
weights are all great ways to get our endorphins and
dopamine surging, which can help lessen or eliminate our
anxiety.

9.  Unplug
 It is so easy to become focused on our electronic devices,
which can often fuel our anxiety. Avoid the computer,
television, and mobile devices for at least an hour and
spend time with people you care about instead. Social
connections can help reduce anxiety. However, we often
need to unplug from our virtual social connections to
connect in real life with those we cherish.
 Be creative
 Creativity fuels production, which fuels self-confidence,
which can lighten your anxiety. Whether it is writing,
playing an instrument, cooking, painting, or baking,
tapping into your creative side can be a healthy outlet for
your anxiety.

10.  Practice the art of positive thinking
 Our anxiety can leave us bedridden as we continuously think of the
worst possible outcomes and the “What Ifs.” Often, these outcomes
and scenarios are merely impossible, but we still manage to allow
them to take up space in our lives.
 Replace these negative outlooks with positive thoughts and
affirmations. Write these down and read positive affirmations aloud
until you can believe that these positive thoughts will become your
reality.
 We need to be kind to ourselves, allow ourselves space for mental
clarity and spiritual healing, engage in physical exercise, and
remind ourselves that we are only human.
 Anxiety may always be present in our life, and a manageable level
of anxiety can provide us with the energy we need to overcome
obstacles, provide motivation to reach our future goals and alert us
if fear is lurking around the corner.

11.  However, when our anxiety begins to take over every aspect of our lives daily, we need
to re-focus, create space and practice the approaches listed above to reconnect with
our mind, body, and spirit.

13.  Coping Mechanisms vs.
Defense Mechanisms
 Coping mechanisms and
defense mechanisms are terms
that are sometimes used
interchangeably.
 However, coping mechanisms
can be described as skills a
person uses intentionally to deal
with stressful situations, while
defense mechanisms are often
automatic (or subconscious).

14. Types of Coping Mechanisms
 Not all coping mechanisms are helpful. In fact, some can even be
harmful.
 Adaptive coping mechanisms are positive coping skills, while
maladaptive coping mechanisms are negative coping skills.
 Active vs. Avoidant Coping
 Coping mechanisms are classifiable as active or avoidant.
 Active coping means that you recognize the source of your stress and
you are taking steps to change the situation or the way you respond to it.
 Avoidant coping occurs when you ignore the problem or issue that is
causing you stress.

15. Adaptive Coping Mechanisms
 Adaptive coping mechanisms empower you to change a stressful situation or adjust your
emotional response to stress.
 Examples include:
 Deep breathing
 Meditation
 Exercise
 Journaling (Journaling allows individuals to write how and what they are feeling about the
stressors in their life without any judgment. )
 Talking with a friend
 Positive thoughts
 Taking a bath
 Reading a book
 Aromatherapy

16. Maladaptive Coping Mechanisms
 Maladaptive coping mechanisms are negative ways of dealing with stress. Maladaptive coping
commonly occurs in people who have experienced childhood trauma or abuse.8
Though these
behaviors might temporarily distract you from your stress, they can eventually lead to physical
and emotional harm.
 Examples include:
 Drinking excessive amounts of alcohol
 Using drugs
 Anger outbursts
 Denying/ignoring the problem
 Self-harm
 Binge Eating (People with Binge Eating Disorder (BED) repeatedly eat a large amount of food in
one sitting (called a binge) and feel they don’t have control over their eating behavior. During
binges, they usually eat faster than normal, eat until they are uncomfortable, eat when they are
not physically hungry, and feel embarrassed, disgusted, or depressed because of their binges. )
 Negative thoughts
 Isolating yourself

18. Focus of Coping Strategies
 These two approaches represent two distinct coping strategies:
 Problem-focused coping involves handling stress by facing it head-
on and taking action to resolve the underlying cause.
 Emotion-focused coping involves regulating your feelings and
emotional response to the problem instead of addressing the
problem.

22. Problem-Focused Coping Examples
 Problem-focused coping aims to change or eliminate the
source of your stress. This type of coping works if you have
some control over the situation that is causing you stress.
 Examples of problem-focused strategies for specific situations
could include:
 Situation: You frequently fight with your partner, which causes
a stressful relationship.
 Possible responses:
 Seek counseling.
 Set boundaries.
 End the relationship.

23. Problem-Focused Coping
 Situation: Your job requires you to do presentations, but public
speaking causes you stress.
 Possible responses:
 Practice in front of family or friends.
 Hire a public-speaking coach.
 Take a public-speaking course.
 Find a different job that does not require public speaking.
 Situation: You are diagnosed with high blood pressure.
 Possible responses:
 Talk to your healthcare provider about medication options.
 Exercise regularly.
 Reduce your salt intake.

24. Emotion-Focused Coping Examples
 Unfortunately, it's impossible to avoid stress completely, particularly in
situations in which you have no control over the source of your stress.
Emotion-focused coping strategies can help you change the way you
respond to your stress.6
 Examples of emotion-focused strategies for specific situations could
include:
 Situation: Your partner is diagnosed with cancer, causing you fear and
anxiety.
 Possible responses:
 Gather information and focus on the facts.
 Join a support group.
 Journal about your feelings.

25. Emotion-Focused Coping
1. Situation: Your job requires you to do presentations, but public speaking causes you stress.
 Possible responses:
 Practice in front of family or friends.
 Hire a public-speaking coach.
 Take a public-speaking course.
 Find a different job that does not require public speaking.
 Situation: You are diagnosed with high blood pressure.
 Possible responses:
 Talk to your healthcare provider about medication options.
 Exercise regularly.
 Reduce your salt intake.
2. Situation: You are attending a party, but being around a group of people makes you
anxious.
 Possible responses:
 Practice deep breathing.
 Arrive with a friend for social support.
 Plan topics of conversation

27. How to Improve Your Coping Skills
 If you find that your coping skills need some improvement, try these tips:
 Identify your stressors: Positive coping mechanisms are most effective when
you can identify the cause of your stress.2
 Take note of current coping skills: Notice how you respond to your stressors
and determine whether you are currently using positive or negative coping
mechanisms.
 Try something new: You might need to try several different coping skills to
find the one that works best for you.
 Make it a habit: Incorporate your coping skills into your daily schedule. For
example, take five minutes during your workday to do some deep
breathing or meditation, even if you aren't feeling stressed.
 Get some help: If you find it particularly difficult to build positive coping skills
or get rid of negative ones, consider talking to a therapist.

28.  What are unhealthy coping mechanisms?
 Unhealthy coping mechanisms often distract a person from
their stress. These behaviors can cause physical and
emotional harm.
 Examples include substance abuse, self-harm, anger
outbursts, and isolation.
 Is eating a coping mechanism?
 Eating can be a coping mechanism, particularly if a person is
eating to avoid feeling sad or stressed.
 Consuming sugar releases chemicals in your brain called
neurotransmitters that make you feel good. This has an
immediate but temporary effect on your mood.