stress and its effects in learning 3.pptx

Objectives
•At the end of this unit students will be
able to:
•Identify major sources of psychological
stress
•Identify factors influencing stress
intolerance
•Develop understanding about achieving
self-control through self -modification

Lazarus and Folkman's Transactional Model
of Stress and Coping
•Sabrine watches in shock as the "canceled"
notices start appearing on the train departure
board. "Why today of all days?" she thinks. Now
she's going to be late for an important meeting.
•She starts to stress over the knock-on effects of
the delay. She won't have time to finish the report
that her boss wants. She'll probably have to skip
lunch with her friend, and she will likely be late
home from work. She feels tense, anxious, and
helpless.

Lazarus and Folkman's Transactional
Model of Stress and Coping
•Situations like these are a part of everyday
life. Like Sabrine, we have no control over a
traffic jam or a late train. But we can control
how we react to these kinds of situations.
•We don't make good decisions when we feel
anxious and out of control. But thinking
things through objectively and calmly can
reduce stress and pressure when things don't
go the way we expect.

TRANSACTIONAL MODEL OF STRESS,
COGNITIVE APPRAISAL
•Richard Lazarus (1976) developed one of the
first transactional models of stress, he argued
that cognitive appraisal is the key to
understanding stress. Cognitive means
thinking; appraisal means making a judgement
of evaluating a potential stressor. Richard
Lazarus and Susan Folkman define stress as the
body's internal reaction to any external
stimulus that is considered harmful. This could
range from the minor irritation of spilling a
coffee to a life-changing event, such as losing
your job.

TRANSACTIONAL MODEL OF
STRESS, COGNITIVE APPRAISAL
•They discovered that the level of stress a
person experiences is directly related to how
confident he or she feels about dealing with a
threat. For example, one person might
regard spilling coffee as a minor
inconvenience, and just mop up and carry on.
Another might get upset and let it ruin her
whole day.

What is the Transactional Model?
•The individual interacts with their
environment, perceives it in a certain way and
gives meaning to it. Stress arises from an
individual’s perception, when the demands of
the environment place a strain on them,
greater than their resources. They developed a
framework to help people to manage stressful
situations using objective appraisal and coping
strategies. They called it the Transactional
Model of Stress and Coping.

Some of the Question that a person
might ask to him/her self
•Question: What are Resources?
•Answer: Resources are time, money, level of
support from family, friends.
•Question: What is the cause of Stress?
•Answer: Stress occurs when a person feels they will
have difficulties coping or cannot cope (this is an
important point). It means that a stressor is not
simply out there in the environment – it only
becomes a stressor when people define it as such,
and feel that it will strain or overcome their
resources for dealing with it.

Question Continue
•Question: What is Primary Appraisal?
•Answer: Primary Appraisal is the first level of the
appraisal – here the individual will decide whether an
event is positive, neutral or negative. If they decide that
the event is negative, the next step is to evaluate the
situation in terms of possible harm, threat or
challenge. For example; if a person is dismissed from
their job, they may perceive the dismissal as harmful to
their short term or long term goals. They may
experience a sense of shame and embarrassment. The
dismissal may create financial difficulties for them, due
to lack of income, or they may indeed see the situation
as a positive challenge – an opportunity to train for an
alternative form of employment.

Questions Continue
• Question: What is Secondary Appraisal?
•Answer: Secondary Appraisal involves an evaluation
of coping abilities and resources for dealing with the
situation. How the individual deal with the stress will
depend on both the primary and secondary appraisal.
If harm and threat are seen as high and coping
abilities and resources perceived as low, then a high
level of stress is probable. In evaluating the situation,
a possible question that the individual may ask
him/herself is: What am I going to do and what are
the likely consequences of my actions?
•If coping abilities and resources are seen as high,
then the experience of stress may well be minimal.

Individual Differences
•A person’s social and cultural background and
previous experience of similar situations can also
influence the appraisal process. In other words
Individual Differences does matter in how we
perceive potential stressors. Different people perceive
different events as stressors and respond to them in
different ways. The transactional model has the
advantage of accounting for individual
differences in the stress response.
•The source of the stress is the cognitive appraisal of
events. Only when an event is perceived as stressful
does it become a stressor – though some events are
more likely to be perceived as stressors.

Summary Transactional Model
• Stress is the result of a transaction between the individual and
their environment.
• Cognitive appraisal – An evaluation or judgement of an event
(primary appraisal) and an evaluation of the resources available
to cope with it (secondary appraisal).
• Primary appraisal – At the primary appraisal stage, we are
likely to ask the following: Is the situation positive, neutral or
negative? If negative, what is the harm, threat or challenge?
• Secondary appraisal – At the secondary appraisal stage, we
are likely to ask the following: Are coping abilities and
resources sufficient to overcome the harm, threat or challenge?
• Individual differences – Difference between individuals, for
example differences in personality, age, culture, gender,
disability, social class.

How to Use the Model
• The model can be broken down into three key steps:
• Step 1. Primary Appraisal: How Will This Event Affect My Well-
Being?
First, assess how relevant the event is to your personal well-being.
The event will likely fall into one of three main categories:
Irrelevant: it will have no impact on your well-being.
Benign-Positive: it will have a positive impact on your well-being.
Stressful: it will likely involve harm or loss, and may challenge or
threaten you.
It's also important to note that your perception of the event will
largely depend on your emotional state and your personality. For
instance, if you are naturally confident and believe in your ability
to control events, you will likely see a stressful situation as
challenging, rather than threatening.

How to Use the Model
•Step 2. Secondary Appraisal: Do I Have the Ability
to Cope With the Event?
•Next, you need to evaluate whether you have the
resources available to cope with the situation. The
TDODAR Decision(time, diagnosis, options, decide,
assign, and review) Model can be particularly useful
here. It's a simple six-step framework for making
effective decisions in stressful or high-pressure
situations.

Step 2. Secondary Appraisal
•Stress occurs when you feel that you are not in
control of a situation. For instance, some people feel
like there are never enough hours in a day to do
everything that needs doing, and as a result they
over-stretch themselves. Remember, it's important to
avoid pushing yourself beyond sensible limits. So,
only take on what you can realistically handle and
don't be afraid to delegate. Consider your strengths
and those of your team members, and allocate tasks
accordingly.
•Use the next step to decide what coping strategies
will best suit your situation.

Step 3. Use Coping Strategies
•The coping strategies that you adopt will
determine how well you handle the stressor.
•According to Lazarus and Folkman, there
are two aspects to managing a stressful
situation:
1. Problem-based coping: the practical steps
that you take to manage the problem.
2. Emotion-based coping: how you manage
your emotions when you become stressed.

Step 3. Use Coping Strategies
Emotion-based strategies might involve positive coping
strategies, such as taking ownership of the problem, or seeking
emotional or moral support. However, they can also spark
negative behaviors, like self-blame, avoidance, or even anger and
frustration.
• If you do find yourself caught in a negative cycle of avoidance or
self-blame, try to break out of it by using tools like visualization,
positive thinking or affirmations to improve your mood and
morale. Eating healthily, exercising regularly, and getting a good
night's sleep can also help you to control stress more easily.
• Finally, work on developing your resilience. This will ensure that
you bounce back quicker the next time things don't go the way
you want or expect them to.

General adaptation syndrome
•Hans Selye (1956) observed in laboratory
animals and in human patients the body's
reaction to stress. He found that the fight or
flight response was only the first in a series
of reactions, which he called the general
adaptation syndrome (GAS). The GAS
consists of three stages:
•Alarm reaction
•Stage of resistance
•Stage of exhaustion.

The Alarm Reaction
•This is the first stage of general adaptation
syndrome. During this stage, your body sends
a distress signal to your brain. Your brain
responds by sending a message to the body
releasing hormones called glucocorticoids
and adrenaline; these are also known as your
“fight or flight” hormones. During the alarm
reaction stage, you’ll also experience elevated
blood pressure and heart rate levels.

Phase 2: Resistance stage
• The resistance stage occurs after the reaction stage.
During this stage, your body tries to prevent the changes
that occurred during the reaction stage employing the
parasympathetic nervous system. It typically occurs
when whatever was triggering your stress has stopped.
• If you remain stressed, the reaction stage will persist. In
the resistance stage, your body begins to lower your
blood pressure and heart rate. It also reduces the
amount of adrenaline and cortisol being produced.
• Your body, however, remains on alert in this stage and
can easily switch back to the reaction stage if the
stressor persists. At this stage, your body is simply trying
to recover from the shock of the alarm reaction stage.

3. Exhaustion stage
• This stage is the result of prolonged or chronic stress.
Struggling with stress for long periods can drain your physical,
emotional, and mental resources to the point where your
body no longer has strength to fight stress. You may give up or
feel your situation is hopeless. Signs of exhaustion include:
• Fatigue
• Burnout
• Depression
• Anxiety
• Decreased stress tolerance
• The physical effects of this stage also weaken your immune
system and put you at risk for stress-related illnesses.

Managing Stress
1.Behavioral techniques
A. Biofeedback: In biofeedback training, individuals
receive information (feedback) about an aspect of their
physiological state and then attempt to alter that state.
B. Relaxation training: Relaxation techniques can help
your body relax and lower your blood pressure and heart
rate. This is called a relaxation response. For example
deep breathing exercise, meditation, progressive
relaxation

Managing Stress
2.Excercise:Another factor that is important in
controlling stress is physical fitness. Individuals who
regularly engage in aerobic exercise (any sustained
activity that increases heart rate and oxygen
consumption, such as jogging, swimming, or cycling)
show significantly lower heart rates and blood pressure
in response to stressful situations than others

3.Cognitive techniques:
• Cognitive behavior therapy attempts to help people identify
the kinds of stressful situations that produce their physiological
or emotional symptoms and alter the way they cope with these
situations. For example, a man who suffers from tension
headaches would be asked to keep a record of their occurrence
and rate the severity of each headache and the circumstances
in which it occurred. Next he would be taught how to monitor
his responses to these stressful events and asked to record his
feelings, thoughts, and behavior prior to, during, and following
the event. After a period of self monitoring, certain
relationships often become evident among situational variables
(for example, criticism by a supervisor or co-worker), thoughts
(‘I can’t do anything right’), and emotional, behavioral, and
physiological responses (depression, withdrawal, and
headache).

4.Modifying type A behavior
A combination of cognitive and behavioral
techniques has been shown to reduce type A
behavior

Stress Management
Techniques & Strategies to Deal with Stress
1. Identify the causes of stress in your life:
2. Replace unhealthy coping strategies with healthy ones
3. Practice stress management technique
4. Avoid unnecessary stress
5.Alter the situation
6.Adapt to the stressor from a more positive perspective.
7. Accept the things you can’t change:
8. Move more during your day
9. Learn to manage your time better
10. Reach out and connect to people who make you feel good
11.Make time for fun and relaxation
12. Maintain balance with a healthy lifestyle

Stress Management
• here are many healthy ways to reduce stress or cope with its
effects, but they all require change. You can either change the
situation or change your reaction. When deciding which option to
choose, it’s helpful to think of the four As: avoid, alter, accept, or
adapt.
: e.g. Avoid hot-button topics.
5.Alter the situation: If you can’t avoid a stressful situation, try to
alter it. Often, this involves changing the way you communicate and
operate in your daily life.
6.Adapt to the stressor: Try to view stressful situations from a more
positive perspective.
7.Accept the things you can’t change: Don't try to control the
uncontrollable. Many things in life are beyond our control,
particularly the behavior of other people.

Stress Management
8. Move more during your day: When you’re stressed, the last thing
you probably feel like doing is getting up and exercising. But physical
activity is a huge stress reliever.
9. Learn to manage your time better: Poor time management can
cause a lot of stress.
• Delegate responsibility
• Prioritize tasks.
10. Reach out and connect to people who make you feel good:
There is nothing more calming than spending quality time with
another human being who makes you feel safe and understood.
11.Make time for fun and relaxation
12. Maintain balance with a healthy lifestyle

Cognitive Physical Environmental Others
Therapies
Hobbies
Meditation
Mindfulness
Planning
Reading
Time
Management
Artistic
expression
Deep Breathing
Natural
medicine
Physical
exercise
Relaxation
Yoga
Music Nature
Pets
Spa Visits
Conflict
resolution
Prayers
Coping With Stress

stress and its effects in learning 3.pptx

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