The document outlines various strategies for coping with stress, including biofeedback, relaxation techniques, exercise, and social support. Biofeedback helps individuals gain control over physiological responses to stressors, while meditation and relaxation reduce arousal levels. Additionally, both aerobic and anaerobic exercises, along with social support from stable relationships, play crucial roles in mitigating anxiety and improving overall well-being.

1. Strategies for coping with
stress
Biofeedback
Relaxation/ Strategies Exerci
Exerci
meditation se
se
Social support

2. Biofeedback
• Biofeedback is a technique
used to help a patient gain
control over their
physiological response to a
stressor
• Through the practiced use of
relaxation techniques the
patient can reduce the
severity of response to the
stressor.
• This is achieved by a patient
receiving feedback about a
biological response e.g.
Heart rate, muscle tension,
skin temp, BP, etc - when
exposed to a mild stressor
• Biofeedback has been used
to effectively to counteract
the effects of migraines,

3. Biofeedback - the
1. process
The patient is given info
about an autonomic
physiological response
e.g. HR
2. He/she uses taught
strategies (mental
exercises) e.g. calming
thoughts to help her lower
response (influence their
biological functioning)
3. Continued presentation of
the information can help
he/she create desirable
physiological changes –
lower HR. as measured
by biofeedback device

4. Meditation & Relaxation
• Meditation is a self-
induced A.S.C used in
order to gain some
personal benefit
• Relaxation is the act of
refreshing the body
• Both reduce arousal –
e.g. lowered muscle
tenson, HR, breathing
becomes more
irregular.
• Both are effective in
dealing with stress-
related anxiety

5. Physical exercise
• Involves physical exertion
to improve one’s physical
condition.
• Aerobic exercise: involves
sustained exertion
resulting in a high level of
cardiovascular activity &
oxygen consumption e.g.
distance running
• Anaerobic exercise:
involves short intense
bursts of exercise e.g.
sprints.
• Both reduce anxiety
levels, but aerobic
exercise is more effective
than anaerobic exercise

6. Benefits of exercise
• Promotes physical well-
being via production of
beta-endorphins: (a
neurotransmitter released into the
brain to help maintain
homeostasis when an outside
factor, such as pain, is being felt
in the body, as well as give us a
feeling of "good sensations" when
we do things that our brain
perceives as good)
• Diverts attention away from
stressors
• Reduces muscle tension
• Uses us stress hormones
produced by HPA axis when
stressed
• Enhances Psychological

7. Social support
• Help or assistance from people we have a
stable inter-relationship with – i.e. -
• Tangible assistance – food, money
• Emotional support
• Appraisal support – a 3 rd party helps by
providing coping strategies
• Information support -