Strategies for coping with stress

Strategies

Biofeedback

Biofeedback

Exercise

Exercise

Social support

Relaxation/ meditation

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, insomnia, back pain, constipation, high BP, etc

Biofeedback - the process 1. 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

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 problems

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

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 health

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 3rd party helps by providing

coping strategies• Information support -