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Distress & Wellness Cycles- Charlesworth & Nathan

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Distress & Wellness Cycles- Charlesworth & Nathan

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Distress Cycle- A stress cycle is a chain of reactions that makes it hard to focus on anything. Mental stress leads to physical stress responses, which increase overall stress and, eventually, one finds oneself caught in a vicious cycle.

Wellness Cycle- When an individual reacts to a stressor in an adaptive manner, i.e. the person has developed effective ways of coping, it leads to the Wellness cycle.

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A relaxation technique (also known as relaxation training) is any method, process, procedure, or activity that helps a person to relax; to attain a state of increased calmness; or otherwise reduce levels of pain, anxiety, stress or anger.

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Ineffective Strategies -Try to protect oneself using different defence mechanisms.
Defense Mechanisms:
1- Reaction Formation
2- Regression
3- Repression
4- Suppression
5- Sublimation
6- Displacement
7- Projection
8- Rationalization

Effective Strategies- Different therapies and yoga is used to reduce stress.
1- YOGA
2- RELAXATION TRAINING

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Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands.

1- Physical signs - Feeling tired and drained most of the time.Lowered immunity, frequent illnesses. | Frequent headaches or muscle pain.Change in appetite or sleep habits.
2- Emotional signs-
Sense of failure and self-doubt.Feeling helpless, trapped, and defeated.Detachment, feeling alone in the world. | Loss of motivation.Increasingly cynical and negative outlook. Decreased satisfaction and sense of accomplishment.
3- Behavioral signs-
Withdrawing from responsibilities.Isolating yourself from others. Procrastinating, taking longer to get things done. Taking out frustrations on others. Skipping work or coming in late and leaving early. Using food, drugs and alocohol to cope.

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“The Yerkes-Dodson law,” performance increases with physiological or mental arousal (stress) but only up to a point. When the level of stress becomes too high, performance decreases. The shape of the curve varies based on the complexity and familiarity of the task.

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Immune System
Hypertension
Heart Problems
Ulcers
Diabetes
Asthama

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Personality Variables ; Traits/Types -
PERSONALITY (Type A & D)

Type A - Restless, lack patience,overburdened, aggressive and competitive, have a tendency to multitask, have a lot of ambition, are very organized, dislike wasting time, irritated when delayed.

Type D - distressed personality types, characterised by negative thinking, don't share their emotions, negative thought process, attitude and get affected easily, overly sensitive.

Pessimistic - use defenses to cope with stressors, usually expect negative outcomes and are suspicious when things seem to be going well, a "half-full" attitude, depression and disengage themselves from their goals.

Perfectionist-  tend to set high goals, All-or-Nothing Thinking, highly Critical, Pushed by Fear, Unrealistic Standards, Focussed on Results, Depressed by Unmet Goals, Fear of Failure, Defensiveness.

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EXTERNAL CAUSES;
1- Stressful life events- Any event major or minor that has the potential to cause stress(eg. death, injury, failure, war, etc.)
2- Hassels of daily life-Annoying minor events of everday life that cumulatively can affect psychological well being.
3- Work related stress- Jobs or careers are a central source of stress.
4- Physical Environment- refers to a negative subjective psychological response to an environmental stimulus. Environmental stressors may occur as an intense, short-lived event of destruction, also known as a disturbance. Eg. pollution, wildlife fire, chemical leaks etc.

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COGNITIVE APPRAISAL OF STRESS- Richard Lazarus

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COGNITIVE APPRAISAL OF STRESS- Richard Lazarus

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Stress appraisal refers to the process by which individuals evaluate and cope with a stressful event. Cognitive appraisal are our personal interpretation of the situation.
2 WAYS;
1- Primary Appraisal - Initial evaluation of the stituation.
2- Secondary Appraisal - We try to figure out a way to cope up with the stressful situation.

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Physiological Response to Stress- GENERAL ADAPTATION SYNDROME(GAS); Hans Seyle  

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Physiological Response to Stress- GENERAL ADAPTATION SYNDROME(GAS); Hans Seyle  

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3 STAGES:
1. ALARM STAGE - the body prepares itself for action.
2- RESISTANCE STAGE- Arousal is lower than the 1st stage but body continues to draw on resources.
3- EXHAUSTION STAGE- Our capacity to resist is depleted and our susceptibility to illness increases.

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1. PHYSICAL - Illness, lack of sleep, poor nutrition, pain, trauma, over exertion, fatigue etc.
2. PSYCHOLOGICAL- Emotional stress (fears, resentment, sadness, anger etc.), cognitive stress (guilt, shame, rejection, anxiety, panic attacks, self- criticism).
3. ENVIRONMENTAL - Cataclysmic events, stressful life events, daily hassles, and ambient stressors.

STRESSORS
The activators of stress - These are environmental demands that have the potential to trigger the stress response. It can stem from both positive and negative events in our lives.
CHARACTERISTICS OF STRESSORS:
1- They are so intense that they create a state of overload- we can no longer adapt to them.
2- They evoke incompatible tendencies in us, such as tendencies both to approach and to avoid some object or activity.
3- They are uncontrollable- beyond our limits of control.

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Stress is many faceted process that occurs in reaction to event's and situations in our environment termed stressors. Our response to events that disrupts or threatens to disrupt our physical and psychological well being.

1. Eustress (positive stress) - It is beneficial and is actually necessary for our overall wellbeing. This is the type of "positive" stress that keeps us vital and excited about life.
2. Distress (negative stress)- It   causes anxiety or concern and can impact the overall wellbeing. This is the type of "negative" stress that can lead to mental and physical problems and decrease in performance.