Managing stress flashcards

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Problem-focused coping?

Tackling the **source** of stress directly — e.g. time management, asking for deadline extension, leaving a toxic job.

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Emotion-focused coping?

Managing **emotional response** when stressor cannot be changed — e.g. relaxation, social support, reframing.

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Lazarus & Folkman transactional model?

Stress = **transaction** between person and environment; **primary appraisal** (threat/challenge/irrelevant) then **secondary appraisal** (can I cope?).

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Stress Inoculation Training (SIT)?

Meichenbaum — three phases: **conceptualisation** (understand stress response), **skills acquisition** (coping techniques), **application** (practice under simulated stress).

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Biofeedback?

Patient monitors **physiological signals** (HR, GSR, muscle tension) in real time and learns to control them — e.g. reduce muscle tension to lower stress.

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Workplace stress management?

Organisational interventions — reduce demands, increase control (Karasek), provide EAP counselling, mindfulness programmes.

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What is the core principle of biofeedback?

To provide individuals with real-time information ('feedback') about their involuntary physiological processes ('bio'), such as heart rate or muscle tension, enabling them to learn conscious control over these processes through operant conditioning.

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Name and describe the two main types of coping strategies identified by Lazarus & Folkman (1984).

1. Problem-focused coping: Directly addressing the stressor to solve the problem (e.g., making a revision plan for an exam). 2. Emotion-focused coping: Managing the emotional distress caused by the stressor (e.g., meditating to calm anxiety about an exam).

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What are the three phases of Stress Inoculation Training (SIT)?

1. Conceptualisation Phase (understanding one's stress response). 2. Skills Acquisition and Rehearsal Phase (learning and practising coping skills). 3. Application and Follow-through Phase (applying skills to real-world stressors).

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How does Progressive Muscle Relaxation (PMR) work to reduce stress?

PMR involves systematically tensing and then relaxing different muscle groups. This process helps individuals recognise the difference between tension and relaxation, and consciously release physical tension, which in turn reduces sympathetic nervous system activity and promotes a state of calm.

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What is a key limitation of using biofeedback to manage stress?

It requires specialist, often expensive, equipment and trained supervision. This makes it less accessible and portable than techniques like relaxation or SIT. Also, the effects may not always generalise to situations outside the clinical setting.