Understand why your stress level is so high

“Self-actualizing individuals have "superior awareness of their own impulses, desires, opinions, and subjective reactions in general.” - Abraham Maslow 
 

Check the followings to understand why your stress level is so high
                                           Example 
• Your temperament- impulsive
• Your personality - type A
• Your information processing style – irrational
• Your current mood – irritation
• Your dominant emotion – anger
• Your communication style – non assertive
• Your physical condition – lake of sleep
• Your health – illness
• Your body chemistry – alcohol, drugs
• Your work load - too much to do
• Your role model – form your parent
• Your financial condition – sudden change
• Your social support – emotional support
• Your ability believe – confidence
• Your perception of the event – point of view
• Your conflict – interpersonal problems
• Your preoccupation – unresolved issues 

All the above items makes you vulnerable and rise your stress level, if it is temporary, nothing to worry, but if it exist over a period of time you need to get necessary help from appropriate person.  

Stress coping skills training - An overview

As human beings, our greatness lies not so much in being able to remake the world ... as in being able to remake ourselves. - Mahatma Gandhi

Be familiar with training which enhances your stress coping skills. So that you can choose according to your specific needs.

1. Psycho educational programme
Objectives – to know more about stress
To learn more about what is stress, source, sign and symptoms of stress, impact of stress on health, performance and well-being.
Training involves usually lecture, may include psychometric measures and relaxation.

2. Stress inoculation training (SIT)
Objectives – build resilience and tolerance
SIT focuses multiple coping responses to resolve current problems as well as to ‘inoculate’ the person or group against future stress. Since maladaptive coping is often related to lack of preparation and surprise. SIT exposes individuals to milder stressors as a way to enhance their ability to cope with more severe life situations.
Training involves theoretical explanation, active (variety of) skill acquisition, application in real life and follow-up.

3. Cognitive behavioural training (CBT)
Objectives – minimize faulty, distorted thinking, attitude and behaviour
There is a reciprocal relationship between thinking (cognition), feeling (affective) and action (behaviour). CBT emphasizes the importance of changing our thinking, feeling and behaviour as a way to reducing symptoms and improving functioning and our well being.
Training involves identifying and modifying biased or distorted thought process, attitude and behaviour by using self- monitoring and cognitive restructuring etc.

4. Mindfulness training
Objectives – experience new relationship with mind-body instead of same old pattern
To teach people how to manage every day stress by observes the moment by moment sensation, cognition and emotions without judging whether they are bad or good. The core principle is non-judging, patience, trust, non-striving beginners mind, acceptance and letting go.
Training involves mindful breathing, body scan, mindful walking, mindful meditation and mindfulness of everyday activities.

5. Behavioural rehearsal
Objectives – teach specific skills
Specific procedure that aims at replaces deficient or inadequate responses by efficient and effective behavioural patterns.
Training involves modeling, role-playing, etc.

6. Anger management
Objectives – reduce impulsive unwanted anger

Aims at minimize anger frequency, intensity, duration and moderate anger expressions. Training involves understand and modifying cognition (thinking), arousal (feelings), behaviour (its outcome).

7. Anxiety management
Objectives – reduces discomfort and improve performance
To minimize anxiety, unwanted physiological arousal which result of faulty perception or learning.
Training involves relaxation, guided imagery, home work assignment and real life practice.

8. Communication skills training
Objectives – improving relationship and reduce conflict
To reduce inappropriate communication, conflict and maximize effective interpersonal communication, relationships.
Training focuses listening skill, assertiveness, and empathy skill etc.

9. Relaxation training
Objectives – minimize physical, physiological impact of stress
To reduce physiological manifestation of stress by teaching the person to become aware of muscle tension and to release that tension.
Progressive muscle relaxation- for example involves tensing and releasing various muscle groups until a deep relaxation state can be accomplished.
There are number of relaxation techniques such as autogenic, stretching, biofeedback, guided imagery, and meditation etc.

10. Modifying life-style
Objectives – mind – body and work life balance
Modification is necessary, if our present life style is not balanced and stressful. For example some of the followings are essential for everyone but many of us don’t do it at all.

Getting adequate sleep
Eat balanced diet regularly
Allot time for exercise and relaxation
Manage your goal, time effectively
Delegate duties
Spend time with your family, friends often
Give time, space for yourself alone every day

Two or more of the above stress coping skill training combination will be effective. Identify your source and specific needs then select your programme accordingly.

self-regulation and stress

"He is able who thinks he is able."-Buddha

Source of our stress whatever it may be
Our own thoughts
Other person
Our situation or condition
We have a power of choice to choose our response to it.
Our personal control and self regulation play a major role in how we handle our own stressful situation. Personal control is the perception that one has the ability, resources or opportunities to get positive outcomes or avoid negative effects through one’s own actions. Control refers to the ability to monitor and inhibit one’s own emotions, thoughts and behaviour. Perceived control is associated with emotional wellbeing, reduced physiological impact of stressors, enhanced ability to cope with stress, improved performance, less pain and a greater likelihood of making difficult behaviour changes. The self-regulation of human behavior involves setting goals, and monitoring and evaluating behavior and thoughts. An attempt is made to reduce discrepancies between standards and behavior. Ultimately self-regulation cannot succeed unless it is successful both at monitoring the state in relation to the goal and at making the changes and adjustments as desired. Goal setting is an integral component of self-regulation. Effective goal setting requires that people set a long-term goal, break it into short-term, attainable sub-goals, monitor progress and assess capabilities, adjust the strategy and goal as needed, and set a new goal when the present one is attained. This multi-step plan is a key to promoting healthier human functioning, higher motivation and perceived self-efficacy, and self-regulated learning and performance across the life span. If goals have been achieved, a person may engage in reinforcing thoughts and/or activities (self-reinforcement). Problems in the self-regulation of behavior or thoughts may result in distress. It may be that goals are set at levels that are too high or at levels that an individual does not believe he or she is capable of achieving. Set specific goal, generate more alternate ways to achieve, believe we have a choice and monitor your progress to avoid distress.