Stress is a negative emotional experience characterized by cognitive and behavioural changes to change the effect and how the stressor is handled. According to Sarafino (as cited by UWI Unit 1 Understanding Stress, p. 5), “stress is the condition that results when a person-environment transactions lead the individual to perceive a discrepancy-whether real or imagined-between the demands of the situation and the resources of the person’s biological, psychological or social systems”.
Stress management can also be seen as the techniques and psychotherapies used by individuals to control their level of chronic stress to improve everyday functionality.
As individuals, we all face stressful situations and in those stressful moments, we need to determine the causes of those stressors and apply techniques to manage stress. As a student in SOWK 3040 Stress Management-Theory & Practice it is my task to evaluate a prior stressful encounter by applying the course material learnt thus far, discussing how I was able to manage such a situation.
Before taking this course my understanding of stress management was very limited, although I knew stress can affect the functionality of my body and my daily activities. That’s why I often read, slept and meditate when faced with challenging situations. On reflection these challenging situations affected by sleep patterns and I was emotional in many instances. When I look back, I noticed there is a difference in emotion-focus coping and problem-focused coping. Emotion-focused coping only focused on regulating the emotion that comes with the stress while problem-focused coping has much of an effect on my mental wellness.
Hence, at the end of this course I hope to appreciate Stress management its theory and practice in managing stress in my life.
As I progress in my area of study at the University of the West Indies, I have encountered challenges thus causing me stressful situations. As a working student, there is constant tension or rather anxiety as the time draws closer to submitting an assignment. According to Taylor (2012), stress is a negative emotional experience that is characterized by predictable cognitive, physiological and behavioural changes to change the stressor or adapt to its effects. Stress therefore is a problem that does affects one’s everyday life. It affects thoughts, and it’s to blame for headaches, forgetfulness, as well as decreased productivity. Similarly, the symptoms do affect our bodies and can be blamed for ill health, such as depression, heart disease, high blood pressure, stomach aches, anxiety disorder, ulcers as well as sleep problems which I have experienced on several occasions.
In response to stress it is pertinent to pay attention to the Cognitive Appraisal Theory of stress in which an individual’s emotional response is informed by their cognition. In managing stress Catherine R. Ayers, John T. Sorrell, Steven R. Thorp, and Julie Loebach Wetherell (2007) noted that there are interventions “designed to assist in coping with stressors and the negative emotional, psychological arousal and the consequences that arise from these stressors to change their cognitive and emotional response to the triggered event” (p. 403).
We individually assess situations by deciding whether they are harmful or not and respond accordingly. These will be based on whether we have the resources to manage these stressors as the outcomes will affect our coping strategy. Hence, our coping strategy is therefore based on whether we strategize ways to remove the stressor; therefore, we are resolved to avoid that situation and accept the situation as is. Example: being someone who is always on time, when I must wait on someone constantly, I get frustrated and I start to worry. In these situations, I often get mad at myself for being in that situation of waiting. I find that I would often get irritated, nervous and I would even come to a point where I would cry as this is a habitual practice of specific individuals who has had me waiting on numerous occasions (I hate waiting). What I have learnt to do now is relax, read a book or sing while I wait. This tells me I have learnt to assess my emotional response and employ a coping strategy. Hence, I recognize in this instance what are my stressors and I had to do some cognitive restructuring by “changing how I experience and respond to stressful situations by altering the way I view them” (Kottler & Chin 2008, p 143)
Conflicts are often experienced in life causing frustration such as daily hassles and major life event changes causing stress. Greenbery (1999) noted a stressor is a stimulus with the potential of triggering the fight-or-flight response. That stressor will hence produce feelings of pressure, the response to that stressor will, therefore, determine how it is managed.
Reacting to stressors can arouse anxiety, which causes a feeling of nervousness. Therefore, a response is what is used to cope using defense mechanisms which Pearson (2014), noted protects us from awareness of anxiety in such situations. As such Selyne (1986), General Adaptation Syndrome of stress model analyses responses to long term stress; these can be the initial alarm phase, resistance phase, and finally the exhaustion phase.
Alarm phase: as we are exposed to stressors, we respond with the fight-or-flight causing changes in our body’s normal functioning, thereby disrupting stability. In the example given above of waiting, when I get agitated- my body becomes tense and my heartbeat would often quicken.
Resistance phase: once the reactions to the alarm phase recedes, the body struggles to return to equilibrium finding a means whereby the body can resist the stressor. When the body becomes tired of trying to adapt to the chronic stressors the body enters the exhaustive phase and physical symptoms will appear as seen in the below picture that affects the body, mind, emotions, and behaviour.
The above diagram illustrates how stress affects the body, mind, emotions and our behaviours. When our bodies are stressed, we can experience headaches, fatigue, breathlessness among other symptoms. Stress affects our mind as we tent to worry over situations thereby leading to behaviours that will affect our emotions, bring on feelings of depression and alienating ourselves from others. Therefore, we must find ways to manage stress. This can be done by modifying our environments and making better lifestyle choices.
The diagram below shows how stress is assuaged with the use of mindfulness. Instead of automatically releasing cortisol and experience acute hyperarousal, instead one should pause and adapt healthy coping mindfulness- see new possibilities.
In revisiting my experience of stressful situations, I draw the readers mind back to my preparation of exams stress. In looking back to a period in my life where I was studying, working twelve (12) hour shifts, being involved with the Lions Club International, attending church and youth meetings I found myself being extremely stressed. Though I enjoyed the extra-curricular activities, I still had numerous assignments to complete as well as exams to study for. Every semester I experienced the anxiety. Many times, I try to rationalize my behaviour, but soon realized that I had to confront and manage these stressors, as I began to sweat, my heartbeat accelerated, and my breathing became faster. I now realize my body went through what is called biochemical changes which is experienced at the alarm phase. Additionally, working on my assignments my heartbeat receded hence the physical reactions to the alarm phase faded. On many occasions I felt anxious and this did have an impact on the everyday operation of my life.
As seen in the above picture, specific receptors of the body and brain experience changes when stressed. There is a release of cortisol the stress hormone but through positive social interactions, oxytocin hormone is released by activities such as mindful meditation which is a good adaptation for stressors.
Interconnectedness of Stress Management, Theory, and Practice with Social Work/Self Care.
Self-care is fundament in that we create a balance of the physical and the mental. Social workers interact with clients daily therefore they should not allow the trauma of clients to adversely disturb them. Hence, social workers need to be cognizant of countertransference, therefore there is a need for a plan of self-care and stress management. As a student being overwhelmed and overworked, I need to take care of myself so I can take care of others. It is often said “we can only take care of others when we first take care of ourselves”.
Pearson, (2014), noted some methods of managing stress. Firstly, there is a need to modify one’s environment and make lifestyle changes. Choosing what happens around me was the first step to reduce stress and increase my resilience to stress. Since migrating to live on the island of Anguilla I have experienced lifestyle changes which has allowed me to relax more. Being dubbed as “Tranquility Wrapped in Blue” I have used appraisal focus strategies to challenge my assumptions and modify the way I think.
Lifestyle changes: making a to-do list ensures I manage my time.
Moving from a big city to live on a small island of tranquility, if I experience stress I can go to the beach, swim and practice progressive muscle relaxation. Here, there is no hassle of long drives and crowded spaces. The atmosphere is conducive to meditation. I can also exercise and release endorphins which burns away stress and is relaxing. Music is noted to also be therapeutic, to manage emotions. Therefore, I will plan for stressful situations, give myself permission to express positive emotions, have social support, enhance my spirituality, monitor my anger and recognize distress signals.
Stress is inevitable, and it impacts our mental and physical health, thereby giving that feeling of anxiousness and on occasions reducing our work performance. This course has assisted me in finding additional coping measurements to manage stress. It has helped me in organizing myself in a much more effective manner as I can accomplish much more in one day than before as I am continuously motivated to do much better. Better not for myself but for my future clients.
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