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Chapter 6
KEY POINTS
DEFINITION OF STRESS
• Stress is the inability to cope with perceived (real or imagined) demands or threats to
one’s mental, emotional, and spiritual well-being.
• Stress occurs as a response to demands placed on one’s body and/or mind. Because
demands are perceived differently based on the person and/or situation, what is
considered stressful varies.
• Many different events or factors can be stressors. A stressor can be physical or emotional/
psychologic and positive or negative.
• The common aspect is that stressors require an individual to adapt. Adaptation is affected
by the duration of the stressor (acute or chronic) and its intensity (mild, moderate, or
severe).
COPING STRATEGIES
• Coping is a person’s efforts to manage stressors.
• External factors, including positive support from one’s social support system, play a role
in one’s ability to cope with stress.
• Coping can be either positive or negative. Positive coping includes activities such as
exercise and use of social support. Negative coping may include substance abuse and
denial.
• Coping strategies can be divided into two broad categories: emotion-focused coping and
problem-focused coping.
♣ Emotion-focused coping involves managing the emotions that an individual feels
when a stressful event occurs.
♣ Problem-focused coping attempts to find solutions to resolve the problems
causing the stress.
RELAXATION STRATEGIES
• Relaxation strategies can be used to cope with stressful circumstances and elicit the
relaxation response.
• The relaxation response is state of physiologic and psychologic rest. It is the opposite of
the stress response and is characterized by decreased sympathetic nervous system
activity, which leads to decreased heart and respiratory rate, decreased BP, decreased
muscle tension, decreased brain activity, and increased skin temperature.
• Regular elicitation of the relaxation response has been proven to be an effective treatment
for a wide range of stress-related disorders, including chronic pain, insomnia, and
hypertension. This can be achieved through relaxation breathing, meditation, imagery,
music, and massage.
♣ One of the simplest and most effective ways to stop the stress response is to
practice relaxation or abdominal breathing.
♣ Meditation is a practice of concentrated focus on a sound, object, visualization,
the breath, or movement. The purpose of meditation is to increase awareness,
reduce stress, promote relaxation, and enhance personal and spiritual growth.
♣ Imagery is the use of one’s mind to generate images that have a calming effect on
the body.