Stress is a state that may arise from a negative situation or thought pattern, which in turn activates the body’s neuroendocrine and immune systems (Norris, 2019). Hormones and neurotransmitters are released during a stress response, and if the stressful situation is brief, mild and controllable, the body will return to normal functioning relatively quickly. However, severe, uncontrollable, and prolonged negative types of stress can be disruptive and damaging to our physical and mental health.
While it is not always possible to remove ourselves completely from stressful situations, research indicates that a person’s adaptive capacity plays an enormous role in how they react to stress. Adaptation refers to an individual successfully creating a balance between the stressor and an ability to deal with it, and adaptation is most often achieved by putting in place coping mechanisms, which may be factors which are internal or external to the person.
The biggest internal factor we have at our disposal is how we perceive and interpret the event. For example, if we tend to perceive a stressful situation as a challenge rather than a threat, we increase a personality characteristic called hardiness. Hardiness is a trait displayed by those who tend to be more adaptable to stress (Norris, 2019). Hardiness may also include having a certain sense of control over some aspects of our environment, in addition to having a sense of purpose in our lives (Norris, 2019). While hardiness does come naturally to some people, if you need more help in this area, Cognitive Behavioural Therapy and Reframing techniques can be used to increase hardiness, reduce negative self-talk and to reframe stressful situations.
Another internal factor influencing our ability to adapt to a stressful situation is mindful breathing. Breathing techniques, such as square breathing, slow-count breathing, and dandelion breathing, can be used to reduce the negative physical effects of stress.
A further internal factor that we have available to ourselves when we feel that we are caught in a stressful situation is to reflect upon times in the past where we have made it through a similar stressful situation. What techniques or behaviours did you use in the past that helped you move on from stressful events?
Although it often appears that we have limited control over a stressful situation, there are always some external factors within our control which may limit stress. Some of these factors include enhancing our levels of social or professional support, exercising, eating a diet based on wholefoods, and creating a peaceful sleep environment.
References
Caltabiano, M., Sarafino, E., & Byrne, D. (2008). Health Psychology: Biopsychosocial Interactions. John Wiley & Sons Australia, Ltd.
Norris, T. L. (2019). Porth’s pathophysiology: Concepts of altered health states (10th ed.). Wolters Kluwer.