MPH - Coping with Stress Lesson

Learning Targets:

Describe how individuals' coping mechanisms for stress influence their behavior and mental processes.
Analyze how the perception of lacking control can impact an individual's health.
Discuss the significance of self-control and explore the concept of its potential depletion.

Courtesy of the AP psychology course and exam description, effective fall 2024. (n.d.). Links to an external site.

Ways to Alleviate Stress

Stressors are an inevitable part of life, making it essential to develop effective coping strategies. By managing stress, we can mitigate its impact on our well-being, allowing us to maintain better mental and physical health. Learning to cope with stress helps us navigate daily challenges and builds our resilience for future difficulties.

Problem-Focused Coping

Problem-focused coping is a proactive approach to managing stress that involves directly addressing the stressor or adjusting how we interact with it. This strategy is beneficial when individuals believe that the stress they are experiencing can be solved through practical steps and when they feel a sense of control over the situation. For example, a student feeling overwhelmed by a heavy workload could utilize problem-focused coping by breaking tasks into smaller, more manageable chunks and creating a study schedule to stay organized. By taking these proactive steps to tackle the source of stress, students can regain a sense of control and work towards resolving the challenges they face.

Emotion-Focused Coping

Emotion-focused coping is a strategy used to alleviate stress by focusing on managing the emotional response to the stressor rather than directly addressing the stressor itself. This approach is helpful when individuals feel the stressor is beyond their control or cannot be changed. Instead of trying to change the situation, individuals using emotion-focused coping attempt to manage their emotional reactions and attend to their emotional needs related to the stress response. For example, a student feeling overwhelmed by a challenging interpersonal conflict at school may use emotion-focused coping by practicing relaxation techniques, such as deep breathing or mindfulness, to calm their emotions and reduce feelings of anxiety or distress. By attending to their emotional well-being in this way, students can better cope with the stressors and improve their overall mental health.

Personal Control

Our personal sense of control over our environment plays a crucial role in our overall well-being. When faced with situations where we feel helpless and unable to influence the outcome, we may experience feelings of hopelessness or depression. Research by Martin Sigelman and his team has highlighted the concept of learned helplessness, where individuals and even animals, after being exposed to uncontrollable events, tend to give up and feel hopeless. This lack of perceived control can make us more susceptible to experiencing poor health outcomes, emphasizing the importance of maintaining a sense of autonomy and empowerment to promote overall well-being.

Internal vs. External Locus of Control

Internal locus of control refers to the belief that individuals have control over their actions and outcomes. People with an internal locus of control attribute their successes and failures to their abilities and efforts. For example, a student with an internal locus of control believes that their good grades result from their hard work and study habits.

On the other hand, external locus of control refers to the belief that outside forces, such as luck or fate, determine one's successes and failures. Individuals with an external locus of control may feel that they have little influence over the outcomes in their lives. For instance, a person with an external locus of control may attribute their poor performance in a job interview to the interviewer's bias rather than their preparation and skills. Understanding the difference between internal and external locus of control can help individuals reflect on their beliefs about control and empower them to take charge of their actions and decisions.

Self-Control

Self-control is a fundamental ability that allows individuals to manage their impulses and resist immediate temptations to achieve more significant long-term goals. By strengthening self-control, individuals can effectively navigate challenging situations and cope with stress more healthily. However, it is essential to note that self-control can be depleted, especially after prolonged periods of decision-making or self-regulation. Understanding self-control and recognizing when it may be depleted can help individuals implement strategies to replenish their self-control resources and make thoughtful choices in various aspects of their lives.

Studies have consistently shown that individuals with an optimistic outlook tend to experience better overall health, achieve tremendous success in life, and live longer than those with a pessimistic mindset. Research indicates that optimism plays a significant role in promoting optimal health and well-being. Individuals with an optimistic outlook are more likely to engage in healthy behaviors, such as regular exercise and balanced nutrition, which further contribute to their longevity. Additionally, studies have found that optimism may have a genetic component, as it often runs in families. Embracing a positive perspective not only enhances one's quality of life but also has the potential to extend their life expectancy.

Social Support

Social support, which involves feeling supported and encouraged by close friends and family, contributes significantly to both our happiness and overall well-being. Social support has been shown to have a calming effect on us, enhancing the quality of our sleep, lowering blood pressure, and even boosting our immune system's performance. Additionally, close relationships provide us with a safe space to express our feelings openly and work through difficult emotions, ultimately improving mental and emotional health.

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