14.4 Regulation of Stress

Stress can be overwhelming, but there are ways to tackle it. Problem-focused coping tackles issues head-on, while emotion-focused coping manages your feelings. Proactive coping helps you prepare for future stress, but watch out for unhealthy coping methods.

Your belief in your ability to control situations affects how you handle stress. High perceived control leads to better coping, while low control can result in helplessness. Social support from others is crucial, offering emotional comfort, advice, and practical help to boost your well-being.

Coping with Stress and the Role of Social Support

Coping Strategies

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• Problem-focused coping tackles stressors head-on by developing action plans, seeking advice, and using time management techniques (creating schedules, prioritizing tasks)
• Emotion-focused coping manages emotional responses through relaxation (deep breathing, meditation), positive reappraisal, and seeking emotional support from loved ones
• Proactive coping involves anticipating potential stressors, developing skills (communication, problem-solving), gathering resources, and creating backup plans to minimize impact
• Maladaptive coping includes unhealthy or counterproductive methods such as substance abuse (alcohol, drugs), avoidance (procrastination, denial), and excessive rumination

Perceived Control

• Perceived control is an individual's belief in their ability to influence or manage stressful situations
• High perceived control leads to lower stress, empowerment, and problem-focused coping (taking direct action, seeking solutions)
• Low perceived control results in higher stress, helplessness, and emotion-focused or maladaptive coping (avoidance, rumination)
• Locus of control:
  1. Internal: belief that one's actions determine outcomes, associated with better stress management
  2. External: belief that external factors control outcomes, linked to poorer coping and adaptability

Social Support

• Social support includes emotional (empathy, reassurance), informational (advice, guidance), and instrumental (financial aid, practical help) assistance from others
• Benefits of social support:
  1. Buffers against negative effects of stress on physical and mental health
  2. Provides sense of belonging and connection, enhancing well-being
  3. Offers opportunities for sharing experiences, problem-solving, and gaining new perspectives
• Higher levels of perceived social support are associated with lower rates of depression and anxiety, better cardiovascular health and immune function, increased resilience, and faster recovery from illness or injury
• Cultivating social support networks involves building strong relationships (family, friends, colleagues), participating in community activities and social groups, and seeking professional support (therapy, support groups) when needed