Chapter 89. Methods of Managing Stress

1. Brief periods of mild stress can be good for us, as the stress activates physical and cognitive processes that help us reach our peak performance on important tasks. However, chronic stress can impair our health and trigger depression or other psychological problems.

2. Methods of coping with stress can reduce some of its damaging effects. One approach, called problem-focused coping, targets the source of the stress (the stressor). If you are feeling stress about a writing assignment, the best way to reduce that stress is to complete the assignment. If a relationship is the source of your stress, you could cope with the stress by investing effort in improving that relationship.

3. In contrast, emotion-focused coping does not address the stressor, but instead attempts to manage the negative emotions produced by the stressor. This type of coping can be useful, but sometimes leads to an unhealthy reliance on alcohol or other drugs, or an overindulgence in favorite “comfort foods.”

4. Other methods of emotion-focused coping are much more effective. Social support from friends or family reduces the body’s stress response and suppresses negative emotions. Aerobic exercise produces the same effects, along with other health benefits.

5. Some methods of emotion-focused coping are specifically directed toward reducing the body’s stress response by inducing relaxation. Mindfulness meditation directs your attention to muscle tension and breathing rate, calming both your body and your brain. Biofeedback measures and reports your physiological responses such as heart rate and muscle tension, helping you learn techniques to relax your body.

6. Some individuals, especially those with an internal locus of control, typically respond to stress with problem-focused coping. Other individuals who have an external locus of control may lack confidence that they can change the situation, and thus typically use emotion-focused coping.