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BPCG 173 Full Textbook
BPCG 173 Full Textbook
BPCG 173 Full Textbook
PRINT PRODUCTION
Mr. Rajiv Girdhar Hemant Kr. Parida
Assistant Registrar (P) Section Officer (P)
MPDD, IGNOU, New Delhi MPDD, IGNOU, New Delhi
December, 2020
© Indira Gandhi National Open University, 2020
ISBN-81
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BPCG 173 PSYCHOLOGY FOR HEALTH
AND WELL BEING
The course on Psychology for Health and Wellbeing (BPCG 173) is a 6 credits
course offered under Bachelors Degree Programme of IGNOU. The objectives
of this course are to acquaint learners with the spectrum of health and illness,
to identify and manage stress, to learn approaches to enhance well being and
to acquaint learners with strategies to prevent illnesses, promote and manage
health and well being
The course is divided into four blocks. Each of these blocks represents a specific
theme which is discussed in terms of units. The units are arranged in a logical
sequence so as to cover the main aspects of each theme.
Before proceeding to read the units, you are advised to go through instructions
about how to read the course material. Given below is the explanation of the
organization and sequencing of the unit.
Organization and Sequencing of a Unit
The following is the structure of each unit:
1.0 Objectives
1.1 Introduction
1.2 Section (Theme of the section)
1.2.1 Subsection of 1
……………….
Check Your Progress I
1.3 Section (Theme of the section)
1.3.1 Subsection of 2
……………….
Check Your Progress II
Let Us Sum Up
References
Key Words
Answers to Check Your Progress
Unit End Questions
As the scheme suggests, each unit is divided into sections for easy reading and
better comprehension. The numbering and length of each section and subsection
may vary from one unit to the other, depending upon the depth of information
in each unit. Each section is indicated by BOLD CAPITALS and each sub-
section by a relatively smaller but bold typeface. Divisions within the sub-
sections are in relatively smaller bold typeface so as to make it easy for
you to understand. 3
Let us now discuss each section of a unit.
Objectives
We begin each unit with the section Objectives. It tells you briefly about the
objectives of the unit, what you will learn after you study the unit.
Introduction
The section Introduction will mainly focus on introducing the theme of the present
Unit.
Illustration
There are several illustrations in each unit in the form of figures and diagrams.
The main purpose of these illustrations is to make the study comprehensive and
interesting.
Check Your Progress
We have given self-check exercises under the caption Check Your Progress
at the end of main sections. You can provide your answers in the space given
below each question/ exercise. You will be tempted to have a glance of the
main text as soon as you come across an exercise. But we do hope that you
will resist this temptation and turn to the main text only after completing the
answers.
You should read each unit and note the important points in the margin provided
in the course material. This will help in your study. It will also help you to
answer the self-check exercises and the assignment questions, as well as help
in revising your course before appearing for your Term End Examination (TEE).
Let Us Sum Up
This section of each unit under the heading Let Us Sum Up summarises the
whole unit for the purpose of ready reference and recapitulation.
References
We have given a list of references at the end of each unit. This is a list of
books and articles used by the course writers to prepare the units. This reflects
that your course material is based on a wide spectrum of literature available
on a particular theme, related to your course. This also informs you of the wide
literature available in the particular area of study. If interested in widening your
knowledge, you may look for the mentioned references. Each reference mentions
the name of the author, year of publication, title of the book/article, name of
publisher and place of publication.
Suggested readings help you to increase your level of understanding of a
particular theme in each unit.
Key words
The key words explain the basic ideas, technical terms and difficult words.
Answers to Check Your Progress
The answers to check your progress are given here.
4
Unit End Questions
Besides Check Your Progress, we have given Unit End Questions in each Unit.
Practicing these questions will help you in answering assignments and Term End
Examination Question Paper, though the pattern and style of questions asked
may not be similar.
Audio and Video Aids
Some Units have been selected for the audio and video programmes to
supplement the printed material. This will help you to understand the units with
greater clarity.
Apart from this, you may also access IGNOU’s FM radio channel, Gyanvani
(105.6 FM), which is available across many cities in India, for regular
programmes, related to themes on Psychology. You can listen to the live
discussions by faculty and experts on the topic of the day and interact with
them through telephone, email, and through chat mode.
You may also watch Gyandarshan TV channel (free to air educational channel),
for programmes related to topics on Psychology. The schedule of Gyanvani and
Gyandarshan is displayed on www.ignou.ac.in. The radio and TV channels may
also be accessed on Gyandhara, webcast facility for Gyanvani and Gyandarshan,
provided by the University.
Assignment
You will receive a set of assignments for the whole programme. These are Tutor
Marked Assignments, which are to be submitted to the respective Study Centre
after completion. These assignments will be evaluated by academic counsellor
from your Study Centre. Ensure that you complete all your assignments because
the grades that you get in each of these assignments are included in the final
evaluation of your degree. Before answering the assignments, read all the units
and additional material (if available).
Guidelines for assignments
While working on assignment, kindly ensure the following points,
1) Clearly write your Enrollment number
2) Answer them in your handwriting and in your own words (do not copy
the sentences from the course material or any other source).
3) Write clearly and neatly so that it is easy to read your answers
4) Leave margins on one side of your answer-sheets so that evaluator may
write his/ her comments on your performance.
5) Organise your answers well based on the question asked.
6) You will submit the assignments at your Study Centre on or before the
date mentioned as per the admission cycle. Kindly check the dates from
www.ignou.ac.in or your Regional Centre website.
5
Term End Examination (TEE)
Consider the following points while answering TEE.
1) Questions need to be answered in one’s own words and they need to
be focused based on the question asked.
2) Answer the questions keeping in mind the word limit.
3) Organise answers well based on the question asked and also keep in mind
any bifurcation given in the marks.
4) Ensure that you mention correct question numbers for respective answers.
Preparation of Course Material
The syllabus of course material BPCG-173 is designed by an Expert Committee
(see page 2 of this course) and prepared by Course Preparation Team which
comprises the author(s) of units, content editor(s), language editor, and the course
coordinator. The expert committee selected the themes and sub-themes of the
blocks and units, keeping in view the prescribed syllabi of UGC (CBCS
model).The authors of units have provided their expertise in elaborating them
in the form of the main text of each unit. The content editor has carefully examined
the course contents and has made an attempt to make the material clear and
comprehendible.
For any query or feedback related to the course, you may kindly contact
the course coordinator at,
Prof. Suhas Shetgovekar
Room No. 121, Block-F,
School of Social Sciences
IGNOU, New Delhi
Email: sshetgovekar@ignou.ac.in
6
Course Contents
BLOCK 1 : INTRODUCTION ............................................................ 11
Unit 1 : Introduction to Health and Wellbeing .......................... 13
Concept and Definition of Health ...................................... 14
Cross-cultural Perspectives of Health ................................. 17
Health-Illness Continuum ..................................................... 19
Unit 2 : Models of Health and Illness ....................................... 24
Medical Model of Health and Illness ................................ 25
Holistic Model of Health .................................................... 27
Biopsychosocial Model ....................................................... 29
Social Model of Health ...................................................... 30
Concept of Wellbeing ......................................................... 31
BLOCK 2 : INTRODUCTION TO STRESS .................................... 37
Unit 3 : Stress: An Introduction ................................................... 39
Concept of Stress .............................................................. 40
Nature of Stress ................................................................. 42
Sources of Stress ............................................................... 45
Measurement of Stress ....................................................... 49
Unit 4 : Factors Contributing to Stress Proneness .................... 53
Factors Contributing to Stress Proneness .......................... 54
Moderators of Stress ......................................................... 52
Unit 5 : Effect of Stress ................................................................ 62
Effect of Stress on Health ................................................. 63
Effect of Stress on Performance and Productivity ............ 66
Effect of Stress on Relationship ......................................... 69
BLOCK 3 : STRESS MANAGEMENT ............................................. 75
Unit 6 : Coping with Stress ........................................................... 77
Definition and Nature of Coping ....................................... 78
Coping Styles ...................................................................... 81
Unit 7 : Stress Management Techniques I ................................. 88
Relaxation Techniques ......................................................... 89
Meditation ........................................................................... 91
Yoga .................................................................................... 93
Mindfulness .......................................................................... 96
7
Biofeedback ........................................................................ 98
Unit 8 : Stress Management Techniques II ............................. 103
Cognitive Restructuring ...................................................... 104
Time Management ............................................................. 107
8
BPCG 173 PSYCHOLOGY FOR HEALTH
AND WELL BEING
Dear Learner,
Psychology for Health and Well Being is a six credits course and the main
objectives of this course are to acquaint learners with the spectrum of health
and illness, to identify and manage stress, to learn approaches to enhance well
being and to acquaint learners with strategies to prevent illnesses, promote and
manage health and well being.
Block 1 is titled Introduction and covers mainly two units, Unit 1 and
2. The first unit is titled Introduction to Health and Wellbeing and this unit will
extensively discuss about the concept and definition of health and cross cultural
perspectives on health. Further, Health-Illness will also be covered in this unit.
The second unit is titled ‘Models of Health and Illness’ and covers the medical
model of health and illness, the holistic model of health and the biopsychosocial
model and social model of health. It also introduces the concept of wellbeing.
Block 2 of this course is divided into three Units; Units 3, 4 and 5. Unit
three is titled ‘Stress: An introduction’ and this unit will serve as a basis to
rest of the units that will be covered in this block. It will cover the concept,
nature, sources and measurement of stress. Discussion on the concept and nature
of stress will provide a fair idea about the term and will set a framework for
comprehension of other topics and subtopics discussed in this block. Sources
of stress mainly focus on frustration, conflict of motives and pressure, that can
be termed as general sources of stress. Measurement of stress is relevant and
necessary for effective diagnosis of stress. There are various ways in which
stress can be measured. Varied methods of measurement like physiological
measures, psychological tests, checklist and interview will be discussed under
this unit.
Unit four mainly focuses on the factors contributing to stress proneness including
Type A personality, hostility, perfectionism, procrastination and learned helplessness/
learned pessimism. Various moderators of stress will also be discussed in this
unit. The moderators play an important role in relationship between the stress
and corresponding reactions. These moderators may lead to individuals experiencing
high or low stress. Various moderators of stress including personality, locus of
control, social support, optimism and pessimism and gender and culture will
be covered in the unit.
Unit five will highlight the effect of stress. Mainly the effect of stress on health,
performance and productivity and on relationships will be covered in this unit.
Block 3 constitutes Units 6, 7 and 8 six. Unit six is related to coping with
stress and covers coping and coping styles. In this unit not only the concept
of coping will be discussed but various coping styles will also be highlighted.
Units seven and eight will cover various stress management techniques. In the
previous block we studied about stress as a concept and in the present block
we will cover how to manage and deal effectively with stress. Unit seven will
cover relaxation techniques, meditation, Yoga, mindfulness and biofeedback and
Unit eight will mainly cover cognitive restructuring and time management.
9
Block 4 focuses on promotion of physical and mental health. This block
is again divided in to four units. Units 9, 10, 11 and 12. Unit nine and
10 deal with physical illness experiences. Unit nine will highlight the illnesses
related to food, diet, obesity. It will also focus on the problems related to sexual
health. And Unit 10 will discuss acute and chronic pain besides chronic illnesses.
Unit 11 discusses mental illness experiences including, depression, anxiety,
psychosomatic illnesses and substance use. The last unit (Unit 12) is related
to the prevention, management and intervention and the topics that are covered
in this unit include cultivating human strengths (intra and inter personal) and
virtues, hope and optimism, gainful employment and work life balance. Further,
the unit will also discuss exercise, nutrition, Yoga and meditation.
Some suggestions and tips to enhance your study of this course are as follows:
1) Ensure that your basic concepts, given in this course, are clear. If you
don’t understand the terms, read again. The first unit is a foundation to
rest of the units, so ensure that you read and learn this unit first.
2) After you read each section, try to attempt the Check Your Progress for
that section and cross check your answers from Answers to Check Your
Progress given in the later section of the unit. This will provide you with
a feedback on what you have learned and what you need to further focus
on and understand.
10
BLOCK 1
INTRODUCTION TO HEALTH AND WELLBEING
11
UNIT 1
Introduction to Health and Wellbeing 13
UNIT 2
Models of Health and Illness 25
12
UNIT 1 INTRODUCTION TO HEALTH
AND WELLBEING*
Structure
1.0 Objectives
1.1 Introduction
1.2 Concept and Definition of Health
1.3 Cross-cultural Perspectives on Health
1.3.1 Western Perspective
1.3.2 Eastern Perspective on Health
1.3.3 Indian Perspective on Health
1.0 OBJECTIVES
After reading this unit, you will be able to:
discuss the concept and definition of health;
explain the perspectives of health; and
describe the Health-Illness continuum.
1.1 INTRODUCTION
Rahul and Samina are a happily married couple in their early 30s. They
both work in a multi national company and are doing very well in their
jobs. But despite of high income and a comfortable lifestyle, Rahul was
recently diagnosed with hypertension and Type II diabetes and Samina is
stressed all the time and has developed sleep problem for which she is
consulting a physician.
Nirav is a ten year old boy and though he has always been on a healthier
side, he has been recently diagnosed as being obese. Doctor has attributed
his obesity to lack of healthy diet, (including fruits and vegetables that
are rich in fibre) and to regular consumption of junk food, soft drink and
sweets.
Arun was a topper throughout his school years and managed to get
admission to one of the best colleges in his cities to pursue a programme
* Dr. Arti Singh, Academic Associate, Discipline of Psychology, SOSS, IGNOU, New Delhi 13
Introduction in management. During this time, he started consuming alcohol and also
started smoking, that soon developed in to a habit and addiction. As a
result not only his studies suffered but his relationship with his family and
friends has also been negatively affected. His parents have now admitted
him to a de-addiction centre to help him recover.
After loosing her mother to a terminal illness, Savita who was once a bubbly
eight year old has now become secluded and lonely. She has stopped
interacting with her friends and refuses to attend school. She is also not
able to eat and sleep adequately. Her family doctor recommended her to
a clinical psychologist who has diagnosed her with having depression.
The above examples, highlight some of the aspects of health. It can be said
that health is one of the most important but most deprived aspect of our life.
Nowadays, our lifestyle has become more leisure oriented, indoor, technology-
centered and dependent on food such as pizza, burger, chips, cold drink, etc.
In all probability, this lifestyle is damaging our health and increasing the burden
of non-communicable diseases on our healthcare system. Moreover, conventional
hospital treatment has been found to be inefficient in treating lifestyle-related
diseases. It is thus important to focus on health and deal with it at multiple
levels not only by making adequate health services available but also by
encouraging healthy lifestyle amongst the individuals.
In the very first unit of this course, we will discuss about the concept and
definition of health. The difference between illness, disease, and sickness will
also be focused on. Further, the conceptualisation of health according to western
and eastern perspectives will also be explained. The Health-Illness continuum
will also be described.
HEALTH
The way in which health is defined or perceived may vary based on culture.
In this sub section of the unit, we will try to understand varied cross cultural
perspectives on health.
Since cultural beliefs are intricately woven into the health beliefs of patients,
therefore to understand any health-related behaviour it is essential to acknowledge
and understand the role of culture and society first. In this section, we will discuss
how western and eastern societies conceptualise health and illness. Before starting
this section, first let’s discuss the concept-Karma. Karma refers to the
metaphysical principle of cause and effect. It is a belief that the accumulated
effects of your deeds of last birth have an effect on the events of present life.
Studies have suggested that in India patients with life-threatening chronic diseases
such as AIDS, heart disease, and cancer tend to attribute the cause to karmic
factors more. Whereas, in western countries very few patients attribute illness
to karmic factors. What do you think, why there is a difference in their causal
attribution? The reason could be ‘cultural differences’ in the conception of the
role of Karma in life-events. This example suggests that cultural notions
significantly affect our conception of health.
1.6 REFERENCES
Bauman, B. (1961). Dversities in the Conception of health and Physical Fitness.
Journal of Health and Human Behaviour, 2, 39-46
20
Benyamini, Y., Leventhal, E. A., & Leventhal, H. (2003). Elderly People’s Introduction to Health
and Well-being
Ratings of the Importance of Health-Related Factors to their Self-assessments
of Health. Social Science & Medicine, 56(8), 1661-1667.
Sanderson, C. (2013). Health Psychology. USA: John Wiley and Sons Inc.
Undén, A. L., & Elofsson, S. (2001). Health from the Patient’s Point of View.
How does it Relate to the Physician’s Judgement? Family Practice, 18(2), 174-
180.
Wikman, A., Marklund, S., & Alexanderson, K. (2005). Illness, Disease, and
Sickness Absence: an Empirical Test of Differences between Concepts of Ill
Health. Journal of Epidemiology & Community Health, 59(6), 450-454.
1.7 KEYWORDS
Disease: Used by doctors or physicians to describe the pathological and
biological aspects of health conditions of his/her patients.
Dualism: Perspective prevalent in western societies, which states that mind and 21
Introduction body are two separate entities and have no connection between them.
Holistic model: This is the model of health and illness majorly followed by
all eastern civilisations.
Sickness: It refers to social role and expectations associated with the patients
and its caregivers.
1) Define Health
b) The basic premise of all eastern civilisation is that health is more than
just an absence of disease or its symptoms.
John Travis
22
Introduction to Health
and Well-being
23
UNIT 2 MODELS OF HEALTH AND
ILLNESS*
Structure
2.0 Objectives
2.1 Introduction
2.2 Medical Model of Health and Illness
2.3 Holistic Model of Health
2.4 Biopsychosocial model
2.5 Social Model of Health
2.6 Concept of wellbeing
2.7 Let Us Sum Up
2.8 References
2.9 Key Words
2.10 Answers to Check Your Progress
2.11 Unit End Questions
2.0 OBJECTIVES
After reading this unit, you will be able to:
discuss the medical model of health and illness;
describe the holistic model of health;
explain the biopsychosocial model;
discuss the social model of health; and
elucidate the concept of wellbeing.
2.1 INTRODUCTION
In recent times many public celebrities like Deepika Padukone (a Bollywood
actress) have become more vocal about their mental illness (Depression in the
case of Deepika Padukone), that was quite positively received. Do you think,
reactions would have been received around 50 years ago if some one had talked
about his or her state of depression? May be not because the probability of
social rejection and taboo were much higher at that time and also, because
of the prevalent health models that labeled and defined an illness. Models provide
a theoretical framework so as to enhance our understanding of the concept,
in this case, health.
So why do we need to study health models? Because the model of the health
and illness adopted by society can have many important implications. It not
only influences the line of treatment but also influences people’s perception,
attitude and cultural beliefs. Another benefit we can gain from studying these
24 * Dr. Arti Singh, Academic Associate, Discipline of Psychology, SOSS, IGNOU, New Delhi
health models is that they can help us in appreciating their role in establishing Models of Health and
Illness
health psychology as a separate branch. Health psychology has been briefly
described in Box 2.1.
In the previous unit we discussed about the concept of health and also focused
on the cross-cultural perspectives of health besides the Health-Illness continuum.
This unit tries to offer an overview of important health models that have played
a vital role in the development of health psychology. Further, the concept of
wellbeing will also be described at the end of the present Unit.
Responsibility for disease: This model considers that the cause of illness is
not dependent on the individual. Due to this reason, individuals are not seen
as responsible for their illness. Patients are considered as only victims of some
external factor or internal abnormalities.
Techno-oriented Model: This is the only model of health which relies heavily
on machines and technologies. From making a generic drug to performing a
surgery, everything here requires technology.
There is no doubt that the medical model is very effective in critical medical
conditions. Therefore, it is often referred to as “quick fix” approach. It can
provide immediate relief and quickly minimise the symptoms of the disease.
However, many researchers have pointed out a number of limitations of medical
treatment. According to George Engel (1997) and Guttmacher (1979), the
medical model have many drawbacks. Some of the major limitations are as
follows:
................................................................................................................
................................................................................................................
................................................................................................................
2) State any one limitation of the medical model of health and illness.
................................................................................................................
................................................................................................................
................................................................................................................
................................................................................................................
In this section, we will discuss the most famous holistic model, Biopsychosocial
model. Between the 1960s and 1980s, George Engel published a series of papers
criticising medical model and advocating the need for a new model of health
and illness. He proposed that,
‘‘........the existing biomedical model does not suffice. To provide a basis for
understanding the determinants of disease and arriving at rational treatments and
patterns of health care, a medical model must also take into account the patient,
the social context in which he [sic] lives, and the complementary system devised
by society to deal with the disruptive effects of illness, that is, the physician
role and the health care system. This requires a biopsychosocial model’’ (Engel
1977, pg. 132)
Biopsychosocial model, as the name suggests, conceptualises health as consisting
of multiple dimensions. The medical or biomedical model focuses only on the
physical aspect of health, but Engel’s new model includes psychological and
social aspects as well. It is based on the idea that “humans are inherently
biopsychosocial organisms in which the biological, psychological, and social
dimensions are inextricably intertwined” (Melchert, 2007, pg. 37). Engel did
not completely reject the benefits of the medical model but emphasised on giving
equal importance to psychological and social factors in the process of treatment.
This model suggests that other than physiological abnormalities, germs and
viruses, our behaviours, thoughts, and feelings may also influence our physical
state. Further, Engel also argued that physicians should also give importance
to subjective experiences of their patients.
Broadly, there are three areas in which the biopsychosocial model has offered
new insights: (1) patient’s subjective experience is as important as objective
biomedical data, (2) a comprehensive causation can give fuller and deeper
understanding of our health and illness, and (3) patients should not be treated
as passive recipients of the treatment. They should be given more power in
the clinical process.
The main advantage of this model is that it leads to numerous development
in technology and research. It also contributes to the diagnoses and effective
treatment of varied illnesses. It also leads to increase in life expectancy and
enhancement of life expectancy. Though the model tends to rely on technology
and thus could be cost ineffective and may not be affordable. The focus of
this mode is also more on treatment than on actual promotion of good health.
Check Your Progress III
1) What are the three areas in which the biopsychosocial model has offered
new insights?
...............................................................................................................
...............................................................................................................
...............................................................................................................
...............................................................................................................
............................................................................................................... 29
Introduction
2.5 SOCIAL MODEL OF HEALTH
Social model of health finds its roots in the social model of disability and as
such is a reaction to the medical model. In this model various factors that play
an important role in health, like, social, political, economical, cultural and even
environmental are taken in to consideration. For instance, environmental pollution
can lead to detrimental effects on health. This model can be termed as a
community based approach where the focus is on prevention of the illnesses/
diseases. Thus, relevance is given to the awareness programmes and policies
related to health so as to modify the lifestyle and health related behaviour of
the individuals so as to promote their health and wellbeing. Thus, according
to this model health can be promoted by keeping in mind the social, political,
economical, cultural and environmental factors.
The main characteristics of this model are as follows (Yuill, Crinson and
Duncan, 2010):
3) Cultural variations exist in the way health and illness are perceived.
Social model thus focuses on the social responsibility in order to ensure that
people have a healthy lifestyle and environment. And strategies at varied
levels, like, economical, political and so on, need to be developed in order
to promote health amongst individuals. Thus, the social model of health focuses
on varied determinants of health and also strives towards decreasing social
inequalities. It focuses on empowerment of not only individuals but communities
as well.
Some of the major advantages of this model are that this model promotes
education amongst the individuals and is also cost effective. It also puts the
onus on the individual so that he/ she develops healthy lifestyle. The model is
based on community approach and seeks involvement of both governmental and
non-governmental agencies. Despite of the advantages, the social model may
also display some issues or disadvantages. Individuals may not be motivated
or may lack awareness regarding health behaviour and lifestyle. Further, brining
about change in an individual’s health related behaviour is not easy. This is a
long term measure and thus quick results may not be achieved.
30
Check Your Progress IV Models of Health and
Illness
1) State any one characteristic of social model of health.
................................................................................................................
................................................................................................................
................................................................................................................
35
36
BLOCK 2
INTRODUCTION TO STRESS
37
UNIT 3
Stress: An Introduction 39
UNIT 4
Factors Contributing to Stress Proneness 53
UNIT 5
Effect of Stress 62
38
UNIT 3 STRESS: AN INTRODUCTION*
Structure
3.0 Objectives
3.1 Introduction
3.2 Concept of Stress
3.3 Nature of Stress
1.3.1 Types of Stress
1.3.2 Symptoms of Stress
3.0 OBJECTIVES
After reading this Unit, you will be able to:
explain the concept of stress;
describe the nature of stress;
discuss the sources of stress; and
describe measurement of stress.
3.1 INTRODUCTION
Nirav was a very studious boy. He pursued MBA and was a topper in
his institute. He was also able to secure a good job as a manager in one
of the leading multinational companies. Nirav was very excited about his
new job. Though, as he started working, his parents and friends started
noticing change in Nirav’s behaviour. He was always irritated, angry, barely
interacted with any one, was not eating and sleeping adequately. His
colleagues also noticed the change in his behaviour as they felt that
otherwise effective and jovial Nirav was becoming secluded and that was
affecting his performance at work.
Samina was eldest child in her family and was a bright student. She wanted
to become a doctor when she grew up. However, her mother fell very sick
and Samina had to leave her studies and take care of her ailing mother
and her three younger siblings. Subsequent to death of her mother, Samina
was not same as before. She started falling sick often and doctors could
find no physiological reasons for her sickness. She also lost interest in her
studies and in fact did not even bother to appear for her examination.
* Prof. Suhas Shetgovekar, Faculty, Discipline of Psychology, SOSS, IGNOU, New Delhi 39
Introduction to Stress Ravi was sure that he will be promoted to senior manager’s post after
this year’s performance appraisal. He had worked very hard and felt that
he deserved the promotion. However, as the news with regard to promotions
in his department was announced, he was shocked to see that he was not
promoted. Ravi felt very frustrated after this news as he felt that his work
and sincerity were not appreciated by his superiors. He lost interest in his
job and his productivity started declining. The frustration experienced by
him also affected his family relationship and he started having fights with
his spouse. This led to further frustration and anger and Ravi ended up
having a psychological breakdown.
Above are three different examples of individuals who experienced stress in
one way or other in their lives. Nirav was stressed due to the job pressure
that he experienced, with which he was not able to cope, and that had an
impact on his wellbeing. A very negative and tragic life experience of losing
a parent led Samina to experiencing stress that affected her physiological
wellbeing. Stress as a result of frustration experienced by Ravi him to become
psychologically distressed and experiencing a psychological breakdown. The
three examples also imply that there are various reasons why a person may
experience stress and the symptoms of stress as displayed by the individuals
also vary. Though, one thing can be stated clearly, that is, if stress is not identified
and managed in time or on regular basis it can have detrimental effects on the
individual, His/her functioning and productivity will decrease and it can also have
a negative impact on the significant people in his/her life like parents, spouse,
children, friends and even colleagues. Stress has a negative impact on both
psychological and physiological wellbeing of a person and thus needs to be
dealt with adequately using suitable intervention strategies. Though, before the
techniques of stress management are discussed, it is important to understand
what is stress, its nature, its symptoms and sources.
In the present unit we will make an attempt to understand the concept of stress
and will also focus on the symptoms and sources of stress. Further, measurement
of stress will also be discussed.
It is therefore important that stress is managed and is kept below the optimal
level.
In the present section of the Unit, we will discuss about the types and symptoms
of stress.
42
1.3.1 Types of Stress Stress: An Introduction
3) Distress: This is the third category of stress that most people commonly
relate stress with. ‘Distress’ occurs when the arousal experienced by the
individual is very high or very low (Schafer (1998, pg 8). Distress can
also be categorised into acute and chronic stress. Acute stress can be termed
as stress that is intense but does not last for a prolonged period of time.
Whereas, chronic stress may not be as intense but may exist for a prolonged
period of time.
Thus, any stress can be categorised into the above three sources, though a
person may experience stress due to more than one or all the three sources
as well.
Besides the above sources, stress can also be as a result of personality factors
that may make an individual prone to stress. Past experiences, basic temperamental
factors, perception of control over the situation causing stress play an important
role in determining the reaction of individual to stress (Parmeswaran and Beena,
2004). In the context of personality, the type A and type B personalities can
be discussed. Individuals with Type A personality display hurriedness, restlessness
and are often involved in carrying out various activities at the same time. They
are also competitive, anxious and are often achievement oriented. The individuals
with type B personality, on the other hand, display behaviour that is relaxed.
It can be said that individuals with type A personality are comparatively more
prone to stress when compared with individuals with type B personality
(Parmeswaran and Beena, 2004).
Further, certain life events, like death of a near or dear one, divorce, pregnancy,
child leaving home, change in conditions of living, retirement, marriage, losing
one’s job and so on can also lead to stress (Nolen- Hoeksema, 2009).
Frustration, conflict of motives and pressure can be termed as broad sources
of stress. Though stress can also result due to ineffective interpersonal
relationships or interpersonal conflicts, family related issues, lack of work life
balance, work pressures and work overload and even environmental pressures
that could be due to noise pollution, crowding and so on.
Let us now discuss some of the specific sources of stress.
Life events: Stress can be caused due to varied life events. These could be
death of a loved one, divorce or separation, losing one’s job, marriage and
so on. These could be termed as significant life events in one’s life that may
put pressure on the adjustment and coping resources of the person as they
expose the individual to certain new and unique challenges. Thus, life events
can lead to stress which in turn can have detrimental effects on the day to
day functioning as well as physical and psychological health of the individual.
Daily hassles: Similar to life events, daily hassles can also create stress. Daily
hassles like lack of time, work overload, daily roles, responsibilities and duties
and so on can lead to stress.
Interpersonal relationships: Stress can also be caused due to issues related
to interpersonal relationships. Interpersonal relationships could be in the context
of family, work or it could be with peer groups. Conflicts could occur between
individuals that can have an impact on the interpersonal relationship, which in
turn may lead to stress. Issues in interpersonal relationship could range from
misunderstandings to violence and abuse and can have negative impact on the
physical and psychological wellbeing of the person.
46
Stress as a result of social conditions: Social conditions in which the individual Stress: An Introduction
exists can also lead to development of stress. These social conditions can be
related to crowding, discrimination, technological developments and changes,
pollution and so on. The individual today exists in a world that is much more
complex. There is globalisation, increased competition, and high amount of social
pressure. These have a negative impact on the individual and makes him/ her
prone to stress.
Check Your Progress III
1) What is frustration?
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2) Explain stress as a result of social conditions.
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It is also possible that the above methods are used together to get an adequate
picture of stress experienced by the individual.
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48
Stress: An Introduction
3.6 LET US SUM UP
To summarize, the term stress has been derived from ‘stringere’ that is a Latin
word and means ‘to draw tight’ (Cox, 1978). It has today become a very
commonly used term in every context whether school, workplace, day to day
life and so on. We often come across people who say that they are stressed
or experiencing stress in their lives. We ourselves experience stress often. Stress
is like salt and pepper and a life without stress would be without motivation.
Stress often motivates us to work in a certain direction and therefore stress
is not altogether negative and does have numerous advantages. Hans Selye
(1974) described stress as a response of the body to certain demand that is
made on it and he further stated that this response was non-specific. Various
definitions of stress were also discussed in this Unit that mainly described stress
in terms of demand and an individual’s response to the same. The concept of
stressor was also described that can be explained as a situation, event, person
or anything that leads to the stress response. Stressors can be categorised into
physical, psychological, environmental, social and as life events. Various types
of stress including eustress, neustress and distress were also discussed in the
Unit. The Unit then moved on to explain the various symptoms of stress that
were categorised into behavioural symptoms, cognitive symptoms, emotional
symptoms and physical symptoms. Further, the sources of stress mainly,
frustration, conflict of motives and pressure were also explained. Lastly, the Unit
focused on the measurement of stress, that is a prerogative for effective diagnosis
of stress. There are various ways in which stress can be measured. Varied
methods of measurement like physiological measures, psychological tests,
checklist and interview were discussed.
3.7 REFERENCES
Cartwright, S., & Cooper, C. L. (1997). Managing Workplace Stress. New
Delhi: Sage Publications.
Nolen-Hoeksema, S., Fredrickson, B., Loftus, G., & Lutz, C. (2009). Atkinson
& Hilgard’s Psychology An Introduction. United Kingdom: Cengage Learning.
Lazarus, R. S., & Folkman, S. (1984). Stress, Appraisal and Coping. New
York: Van Nostrand.
Marks, D. F., Murray, M., Evans, Brian., Willig, C., Woodall, C., & Sykes,
C. M. (2008). Health Psychology: Theory, Research and Practice. New Delhi:
Sage Publications.
49
Introduction to Stress Mangal, S. (1984). Abnormal Psychology. New Delhi, India: Sterling Publishers.
1) Define Stress
1) What is neustress?
1) What is frustration?
Social conditions in which the individual exists can also lead to development
of stress. These social conditions can be related to crowding, discrimination,
technological developments and changes, pollution and so on. The individual
today exists in a world that is much more complex. There is globalisation,
increased competition, and high amount of social pressure.
51
Introduction to Stress a) The physiological changes may occur due to some other reasons and
not stress.
52
UNIT 4 FACTORS CONTRIBUTING TO
STRESS PRONENESS*
Structure
4.0 Objectives
4.1 Introduction
4.2 Factors Contributing to Stress Proneness
4.2.1 Type A Personality
4.2.2 Hostility
4.2.3 Perfectionism
4.2.4 Procrastination
4.2.5 Learned Helplessness/Learned Pessimism
4.0 OBJECTIVES
After reading this unit, you will be able to:
explain the factors contributing to stress proneness; and
discuss the moderators of stress.
4.1 INTRODUCTION
Shalini would fall sick every time she had her school examinations. She
would prepare very hard and try to learn all the relevant topics, but one
day before the examinations, she would fall sick with either fever or
stomach upset or some other illness, as a result of which she would not
be able to answer her examinations. When a medical doctor was consulted,
the Doctor could not find any medical reason. Shalini’s cousin who was
a clinical psychologist suspected that the reason could be psychological
rather than physiological and that Shalini could be falling sick because
of stress that she was experincing before the examination.
You as well may have come across certain individuals who are more prone
to stress and those who are not so prone to stress. Thus, it can be said that
individual differences exist in the way people deal with stress and some could
be more prone to stress than others due to varied factors.
In the previous Unit, we discussed about the concept, nature, sources and
measurement of stress (Unit 1). In the present unit we will discuss about stress
* Prof. Suhas Shetgovekar, Faculty, Discipline of Psychology, SOSS, IGNOU, New Delhi 53
Introduction to Stress proneness and will also focus on the factors contributing to stress proneness
as well as the moderators of stress.
4.2.2 Hostility
Schafer (2004, pg. 194) described hostility as ‘‘cynicism towards others’’
motives and values, easily and frequently aroused anger, and a tendency to
express that anger towards others’’. Hostility in this context does not relate
to anger that leads to violent behaviour. But this is the irritability and anger
experienced by individuals who otherwise seem perfectly normal (Schafer, 2004).
Such a hostility may be experienced in simple events in life, like someone spills
tea on the office table, a family member does not fold clothes and they are
left in the sitting chair and so on, for which individuals who are not hostile
may barely react. Such individuals often engage in blaming others, which in turn
can make them express anger towards that individual, which could lead to
aggressive behaviours directed towards that person. Hostility is, thus, characterised
by an attitude that is skeptical or cynical, recurring arousal of anger and
manifestation of anger in terms of aggressive behaviour. The long-term effect
of such hostility is negative as it not only affects one’s health but can also affect
one’s social relationships. Links have been found between hostility and stress
(Felsten,1996; Hackett et al, 2015). Thus, hostility can also be termed as a
factor that can make individuals more prone to stress.
4.2.3 Perfectionism
Yet another factor that can lead to stress proneness is perfectionism. Perfectionism
can be described as expectations that an individual may have from self and
others or both and these expectations are demanding in nature which seldom
leaves chance for compromise. Perfectionism can be categorised into internal
perfectionism (expectations from self) and external perfectionism (expectations
from others). Individuals with internal perfectionism will have high expectations
from themselves and this can not only affect their health but also their productivity.
It can also negatively affect their relationship and self-esteem. Individuals who
have external perfectionism will often find fault with others and are never satisfied
with how others work and this can lead them to experiencing frustration as
well as hostility. 55
Introduction to Stress Following are some of the beliefs that are characteristic of an individual with
perfectionism (Schafer, 2004):
Such beliefs (all or nothing) can be termed as irrational as they are loaded
with injunctions and they can push an individual on the path of distress. An
individual having such beliefs is more likely to experience stress than a person
with more rational beliefs. For instance, an individual who believes, that if he/
she makes a single mistake then he/ she is a failure will experience prolonged
sadness and anger with self and may not make any attempts in future. However,
an individual who sees a mistake as a learning experience is more likely to
make attempts in future and less likely to experience stress or anger. Besides
experiencing stress, individuals with perfectionism are also more likely to
procrastinate. They are also more defensive and choosy about stuff and things.
Further, they may find it difficult to let go and discard things, thus leading to
hoarding and they may also indulge in overdoing things.
4.2.4 Procrastination
We discussed earlier that perfectionism may lead to procrastination, but
procrastination in itself is also a factor that could lead to stress proneness.
Procrastination can simply be described as not doing things/ activities on time
and keeping them for later. This can be because the things or those activities
are viewed as not appealing/ pleasant or difficult. Procrastination can lead to
stress because individuals who procrastinate will not only feel guilty and indulge
in condemnation of self, but there could also be external repercussions (for
example, examination fee not paid in time, delay in submitting an important report
and so on). Procrastination either results from fear (for instance fear of failure
or doing well or at fear of pain or intimacy and so on), or from laziness, where
the individual develops habit of not putting effort or seeking comfort (Schafer,
2004).
4.5 REFERENCES
Felsten, G. (1996). Hostility, Stress and Symptoms of Depression. Personality
and Individual Difference, 21 (4), 461 - 467. https://doi.org/10.1016/0191-
8869(96)00097-9
Hackett, R. A., Lazzarino, A. I., Carvalho, L. A., Hamer, M., & Steptoe, A.
(2015). Hostility and Physiological Responses to Acute Stress in People with
Type 2 Diabetes. Psychosomatic Medicine, 77(4): 458 – 466. Published Online
2015 May 14. Doi: 10.1097/PSY.0000000000000172
Lazarus, R. S., & Folkman, S. (1984). Stress, Appraisal and Coping. New
York: Van Nostrand.
Marks, D. F., Murray, M., Evans, Brian., Willig, C., Woodall, C., & Sykes,
C. M. (2008). Health Psychology: Theory, Research and Practice. New Delhi:
Sage.
Sanderson, C. (2013). Health Psychology. USA: John Wiley and Sons Inc.
61
UNIT 5 EFFECT OF STRESS*
Structure
5.0 Objectives
5.1 Introduction
5.2 Effect of Stress on Health
5.3 Effect of Stress on Performance and Productivity
5.4 Effect of Stress on Relationships
5.5 Let Us Sum Up
5.6 References
5.7 Key Words
5.8 Answers to Check Your Progress
5.9 Unit End Questions
5.0 OBJECTIVES
After reading this Unit, you will be able to:
discuss the effect of stress on health;
describe the effect of stress on performance and productivity; and
explain the effect of stress on relationships.
5.1 INTRODUCTION
Sameer’s parents always had very high expectations from him. They wanted
him to become an IAS officer. Though Sameer was more interested in
pursuing his interest in music. He was an excellent guitar player. But giving
in to the pressures of his parents he started preparing for the civil services
examination. He tried to put in his best but over the period of time, he
experienced fatigue, sleeplessness and also lost his appetite. He also started
falling sick more often. Medical doctors could not find any physical cause
for the symptoms displayed by Sameer. The stress (caused due to external
pressure as well as conflict that he had in his mind with regard to pursuing
his interest in music or becoming an IAS officer as per his parents wish)
experiened by him had taken a toll on his health.
Tiska had recently been promoted to the post of deputy director of her
institute. She was very excited about her new position. Though, the new
position meant more responsibilities and workload. Despite of trying to put
in her best, she felt that her immediate superior never seemed to be happy
with her and would always find faults in her work. Tiska became
increasingly irritable, would easily get angry with her subordinates and
colleagues and her interpersonal relationship with her family and friends
was getting affected due to her behaviour. She also started experiencing
breathing problems and was diagnosed with high blood pressure. The work
62 * Prof. Suhas Shetgovekar, Faculty, Discipline of Psychology, SOSS, IGNOU, New Delhi
pressure coupled with continuous criticisms and lack of appreciation from Effect of Stress
her immediate superior had affected the physical and psychological
wellbeing of Tiska.
In the above examples, we can see that stress and stressful situations had an
impact on the physical and psychological health of these individuals. The examples
discussed earlier also reflect that there are individual differences in the way each
individual will react to stress. You may have come across children who get so
stressed before exams that they fall sick and children who do not experience
much stress. Further, difference may also exist in the effect that stress has on
the individuals. For instance, some may get affected psychologically, whereas,
others may display more of physiological symptoms related to stress.
In the previous Units, that is Units three and four, we discussed about the
concept, nature, sources, symptoms and measurement of stress. We also
discussed about various factors that contribute to stress proneness. Thus, by
now you must have developed a fair idea about what stress is. In the present
Unit, we will mainly focus on the effect of stress. Stress can affect individuals
in different ways. In some individuals it may have an impact on their physical
health and in others it may affect their psychological wellbeing. Thus, understanding
the effect of stress is relevant. In the present Unit, we will mainly discuss about
the effects of stress on health, performance and productivity and relationships.
Needless to say, all these three are interrelated and the effect of stress on one
of these can affect the other(s) as shown in figure 5.1. For instance, if a person
falls sick often due to stress then his/ her productivity will decrease. Any issue
that the person faces in relationship can lead to development of stress and that
can have an impact on his/ her performance and productivity.
Thus, stress can affect one’s performance and productivity in varied spheres
of life including academics, workplace and so on.
As discussed earlier, stress can have an impact on cognitive functioning, even
leading to its decline. Students experiencing stress as well can experience such
a decline in cognitive functioning and may not be able to pay attention to the
subject matter and may also forget what they have learned. You must have
seen this especially as a result of examination stress. The students may not be
able to answer the examination well because they could not recall the information.
And such students will not only experience stress from academics but they may
face various stressors from different sources, for instance, pressure from parents,
teachers and significant others, internal pressure to do well, stress due to
competition and uncertainty about future and so on. All this can not only impact
their health but also their cognitive functioning leading to detrimental impact on
their performance and productivity.
Let us discuss about how stress can have an impact on performance and
productivity at workplace. When employees experience stress for a longer period
of time, the outcome could be affective exhaustion, decreased organisational
commitment and higher turnover amongst the employees (Kavanagh, 2005).
Decreased performance, job dissatisfaction and even absenteeism can be related
with stress (Miner, 1992). Most often individuals under stress take more time
to complete a task than an individual not experiencing stress. Individuals
experiencing stress may also display poor time management. This is especially
true when stress experienced is above the optimal level of the individual, thus
he/she is not able to cope well and this can interfere with the way he/ she
manages time. Inability to manage time and complete work as per deadlines
can further cause stress. Such individuals may also display lack of punctuality
which can cost the organization man-hours. Individuals experiencing stress may
also remain absent from jobs for extended period of time (absenteeism). This
could mainly be because of the negative impact that the stress can have on
their physical and mental health. 67
Introduction to Stress Individuals under stress may also not be able to focus on their work activities
and this again can affect the productivity and even cause accidents, especially,
if the individuals’ work activity involves working with machinery/ chemicals and
so on.
Stress can also have a negative impact on teamwork and ability of individuals
to function in groups (Kavanagh, 2005). Communication can also get hampered
when individuals are under stress and the likelihood of individuals being prone
to groupthink is also high. As a result of groupthink, the members of a group
may reach a consensus decision which may not be correct or rational. Thus,
stress can have a negative effect on interactions and relationships at workplace,
which in turn can affect team work.
Employees may also experience technostress, stress that is experienced due to
lack of ability to cope with advances in technology. Technostress can also
negatively affect performance and productivity, not only because the individual
is not able to understand the technology but also because his work goals and
activities can get affected causing frustration.
In this context, we also need to discuss about yet another term that is ‘Burnout’.
Pestonjee (1999, pg 23) defined burnout as “the end of stress experienced
but not properly coped with, resulting in symptoms of exhaustion, irritation,
ineffectiveness, discounting of self and others and problems of health (hypertension,
ulcers and heart problem)”. The employees thus can experiences BOSS, that
is Burnout Stress Syndrome. Development of BOSS in an individual could lead
to decrease in energy level of the individual, decreased illness resistance,
experiencing heightened dissatisfaction and pessimism as well besides lack of
efficiency in carrying out one’s work and also absenteeism (Pestonjee, 1992).
Thus, it can be said that stress can have a negative impact on the work life
of the individual. Not only the quality of work of the individual experiencing
stress will suffer but stress can also have an impact on the work life balance
of the individual.
Check Your Progress II
1) What is inverted U?
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68
2. What is Burnout? Effect of Stress
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Stress may also lead to interpersonal conflicts that again may result in negative
effects on relationships. Individuals who are under stress may say certain things
or make certain mistakes that they would otherwise refrain from doing. Even
decision making and problem-solving abilities of the person get affected and
certain decisions he/she takes or problem solving strategies that he/she may
employ can affect his/her relationship with others and develop interpersonal
conflicts.
A person under stress may also become more sensitive and may be offended
by certain things said by others, intentionally or unintentionally. All these could
interfere with one’s relationship with others and relationship problems may further
lead to stress in the individual.
As was discussed in the earlier section of this unit, stress can also affect
communication and thus the individual experiencing stress may not filter what
he/ she wants to say and may indulge in using harsh and unpleasant language,
which otherwise he/ she would have refrained from using. The outcome could
be that the other person may feel bad or hurt. This can have an impact on
relationships. Jobs and work-related activities have become more and more
complex and the stress experienced at work is also high and this can have
a spill over in the personal life of the individual.
Often, individuals bottle up their stress and do not deal with it or express it,
in such a case, it is not possible for significant others in the person’s life, especially
69
Introduction to Stress the spouse, to understand what he/ she is going through and provide the required
support. Further, stress can be termed as contagious, where when a partner
is undergoing stress, the other partner will also experience stress (Shrout, 2018).
Besides the direct effects of stress, there are indirect effects of stress as well.
For instance, individuals experiencing stress may not maintain a healthy lifestyle,
are less likely to exercise, may not sleep or eat adequately and may also consume
alcohol and indulge in smoking. These in turn will lead to development of various
disorders and illnesses and also have negative impact on relationships.
The day to day experiences that we go through from traffic jams, pollution,
fast pace of life, overuse of technology can lead to building up of stress within
us and if these are not dealt with effectively, they can have an impact on not
only one’s health and wellbeing but also one’s relationships. A vicious circle
is created where stress has a negative effect on relationships and the relationship
problems and issues in turn could lead to further stress in the individual.
Check Your Progress III
1) Highlight the indirect effects of stress.
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5.6 REFERENCES
Crannage, A. (2018). Stress and Our Mental health - What is the Impact
& How can we Tackle it? Retrieved from https://www.mqmentalhealth.org/
posts/stress-and-mental-health on 22nd November at 10:00 pm.
Ghosh, M. (2015). Health Psychology: Concepts in Health and Wellbeing.
New Delhi: Dorling Kindersley (India) Pvt. Ltd.
Kavanagh, J. ( 2005). Stress and Performance: A Review of the Literature
and Its Applicability to the Military retrieved from https://www.rand.org/
content/dam/rand/pubs/technical_reports/2005/RAND_TR192.pdf on 22nd
November, 2019 at 8:00 pm.
Lazarus, R. S. & Folkman, S. (1984). Stress, Appraisal and Coping. New
York: Van Nostrand.
Lutz, J. (2019). How to Manage Stress If you have Autoimmune Thyroid
Disease Retrieved from https://www.endocrineweb.com/conditions/thyroid/how-
manage-stress-if-you-have-autoimmune-thyroid-disease at 10:00 pm.
Marks, D. F., Murray, M., Evans, Brian., Willig, C., Woodall, C., & Sykes,
C. M. (2008). Health Psychology: Theory, Research and Practice. New Delhi:
Sage.
Mangal, S. (1984). Abnormal Psychology. New Delhi, India: Sterling Publishers.
Parmeswaran, E. G., & Beena, C. (2004). An Invitation to Psychology. Delhi:
Neelkamal Publications Pvt. Ltd.
Pestonjee, D. (1999). Stress and Coping. New Delhi: Sage.
Sanderson, C. (2013). Health Psychology. USA: John Wiley and Sons Inc.
71
Introduction to Stress Schafer, W. (1998). Stress Management for Wellness. United States: Thomson
Wadsworth.
Scott, S. B., Graham-Engeland, J. E., Engeland, C. G. et al. (2015). The Effects
of Stress on Cognitive Aging, Physiology and Emotion (ESCAPE) Project. BMC
Psychiatry 15, 146 doi:10.1186/s12888-015-0497-7.
Shrout, R. (2018). What are the Effects of Stress on a Relationship? Retrieved
from https://www.unr.edu/nevada-today/news/2018/atp-relationship-stress on 24th
November, 2019 at 1:00 am.
Stress Management Retrieved from https://www.mayoclinic.org/healthy-lifestyle/
stress-management/in-depth/stress-symptoms/art-20050987 on 23rd November,
2019 at 10:00 pm.
Surwit, R. S; Schneider, M. S. & Feinglos, M. N. (1992). Stress and Diabetes
Mellitus. Diabetes Care, 15(10): 1413-1422. https://doi.org/10.2337/
diacare.15.10.1413.
5.7 KEYWORDS
Burnout : Burnout can be described as the end of stress
experienced, by not properly coped with, resulting in
symptoms of exhaustion, irritation, ineffectiveness,
discounting of self and others and problems of health
(hypertension, ulcers and heart problem).
Inverted- U/ : Inverted - U describes the relationship between stress
Yerkes-Dodson Law and performance, where as the stress increases, the
performance also increases, however at certain point
where stress continues to increase, the performance is
affected and goes down.
Technostress : Technostress is stress that is experienced due to lack
of ability to cope with advances in technology.
1) What is inverted U?
In Inverted - U, as the stress increases, the performance also increases,
however at certain point where stress continues to increase, the performance
is affected and goes down.
2) What is Burnout?
Burnout is the end of stress experienced but not properly coped with,
resulting in symptoms of exhaustion, irritation, ineffectiveness, discounting
of self and others and problems of health (hypertension, ulcers and heart
problem).
Check Your Progress III
1) Highlight the indirect effect of stress.
Individuals experiencing stress may not maintain a healthy lifestyle, are less
likely to exercise, may not sleep or eat adequately and may also consume
alcohol and even smoking. These in turn will lead to development of various
disorders and illnesses and also have negative impact relationship. Thus,
stress can have an indirect effect on the individual.
73
74
BLOCK 3
STRESS MANAGEMENT
75
Unit 6
Coping with Stress 77
Unit 7
Stress Management Techniques I 88
Unit 8
Stress Management Techniques II 103
76
UNIT 6 COPING WITH STRESS*
Structure
6.0 Objectives
6.1 Introduction
6.2 Definition and Nature of Coping
6.2.1 Goals of Copying
6.0 OBJECTIVES
After reading this Unit, you will be able to:
discuss the nature of coping and explain its goals; and
explain coping styles.
6.1 INTRODUCTION
Sania was interested in pursuing a career in dance, but her parents insisted
that she gets into a professional course. She joined MBA programme to
make her parents happy but was not able to keep pace with demands of
the programme. She tried her best to study hard but could not get adequate
marks in the examination. With the frustration that she experienced as
a result of not able to pursue her interest, pressure from her parents and
stress she experienced while pursuing the programme took a toll on her.
She started feeling irritable and angry all the time. Her relationship with
friends was also getting affected. Ultimately, she decided to talk to her
parents and convinced them to let her pursue her interest and took
admission at a performing arts institute, where she excelled and was well
appreciated by her teachers.
Sharan got the promotion that he long waited for and was on top of the
world. But with the promotion came immense responsibilities and work
overload. As a result of the stress and burnout that he experienced, he
started making errors and found himself at the end of blames and criticisms.
Soon, Sharan started experiencing symptoms of depression and also had
suicidal ideation. A day came when he had to be taken to a clinical
psychologist for help in coping with his situation.
Above we discussed two examples. On one hand where Sania was effectively
able to cope with stress, Sharan found it difficult to cope and had to seek
* Prof. Suhas Shetgovekar, Faculty, Discipline of Psychology, SOSS, IGNOU, New Delhi 77
Stress Management professional help. As a person experiences stress, he/she will try to cope and
will utilise varied coping strategies. These strategies could be effective or
ineffective.
In the present unit, we will explain the concept of coping as well as various
coping styles.
Coping has been defined by Lazarus and Folkman in 1980 as efforts, both
cognitive and behavioural, that are directed towards overcoming, decreasing or
enduring the internal and external demands. Thus, there is an effort to deal with
the demands that are created on the resources of an individual as a result of
stress. Coping in this context could be instrumental or palliative. Instrumental
coping is denoted by results of cognitive appraisal or conflicts related to emotions.
Palliative coping, on the other hand, is denoted by regulation of emotions as
a result of cognitive reappraisal of the stressful event or situation. Thus, either
the problem is altered or the emotional regulation is carried out during the coping
process (Ghosh, 2015).
Haan (1993) explained coping as an effort directed towards using the resources
to overcome the difficulties as the obstacles are encountered.
As described by Bartram and Gardner (2008, pg. 228) “Coping is the process
of thoughts and behaviours that people use to manage the internal and external
demands of situations they appraise as being stressful or exceeding their own
resources. Coping efforts seek to manage, master, tolerate, reduce or minimise
the demands of a stressful environment”.
From the above definitions it is clear that coping is an effort to deal with a
stressor. The coping may aim at dealing with the problem that is the cause
of any distress in the individual or to deal with the negative emotions experienced
by him/ her. Though coping could either be adaptive or maladaptive.
An adaptive coping not only reduces stress but has long term positive effects.
Whereas, maladaptive coping may provide respite from stress for a short period
78 of time but it could have negative impacts on physical and psychological health
of the individual. Some of the maladaptive coping strategies are consumption Coping with Stress
of alcohol or drugs, smoking, risky behaviours, isolating oneself, being overcritical
of oneself and so on.
Individual differences exist in the way individuals cope with stressful situations.
Variations could exist based on personality of an individual, his/ her tolerance
level for stimulation, psychological hardiness, the style of attribution, learned
helplessness and his/ her sense of coherence. Difference may also exist due
to gender (Ghosh, 2015).
Personality not only determines how stress is perceived by an individual but
also how he/ she reacts and copes with stress. Individuals having varied
personalities will display different coping styles and strategies. Similarly people
with high or low need for stimulation will also vary in their coping strategies.
Persons with low need for stimulation are not able to cope with stress as do
people with high need for stimulation (Ghosh, 2015).
Hardiness and resilience also play a role in determining the coping ability of
the individuals. Psychological hardiness can be described as an individual’s ability
to deal with stressful situations with resilience. (Bartone, 1999; Kobasa, 1979).
Hardiness can be related with three main aspects, namely, commitment, control
and challenge and these can determine the response to stress or coping strategy
employed by the individual (Ghosh, 2015).
With reference to the style of attribution, individuals could be optimistic or
pessimistic and this can also determine the coping strategy employed by the
individuals. Optimistic individuals are likely to cope better with stressful situations
when compared with individuals who are pessimistic.
The term learned helplessness was introduced by Seligman. The term is used
to “describe the interference with adaptive responding produced by inescapable
shock and also as a shorthand to describe the process which we believe underlies
the behavior” (Seligman, 1972, pg. 408). The coping process that an individual
goes through may differ based on learned helplessness.
Anttonovosky, 1987 (as cited in Ghosh, 2015, pg. 169) described sense of
coherence as “enduring through dynamic, feeling of confidence that:
1) the stimuli deriving from one’s internal and external environments in the
course of living are structured, predictable and explicable,
2) the resources are available to one to meet the demands posed by these
stimuli, and
3) these demands are challenges worthy of investment and engagement”.
Men and women also differ in the way they cope with stress. Women are more
likely to employ coping strategies like positive self-talk, seeking support from
others, continuously worrying about the stressful event and so on, though they
are also more prone to develop learned helplessness. Men on the other hand
could engage in maladaptive coping strategies like consumption of alcohol and
drugs (Ghosh, 2015). Further, women are more prone to using the coping
strategies that target at bringing about change in their emotional reactions to
a situation that is stressful and men are more likely to focus on the problem
(Endler and Parker, 1990; Matud, 2004; Ptacek et al., 1994). Further, women
also experience more psychological distress as well as display symptoms of 79
Stress Management depression and anxiety when compared with men and this can also be attributed
to the coping strategies that are emotion focused that are more frequently used
by women when compared with men (Kelly et al, 2008). Coping can also differ
or may depend on various external aspects including social support received
by the individual.
6.2.1 Goals of Coping
As we now have a clear idea about the meaning and definition of coping, let
us now discuss the goals of coping. As was explained earlier, the main goal
of coping is dealing with the stressor so that its impact on the individual is
minimal. Further, individual differences exist in the coping styles adopted by the
persons. Also, different coping strategies may be effective in different situations.
Thus, during the coping process either internal resources or external resources
are utilized by the individuals (Ghosh, 2015). Some of the major goals of coping
are as follows (Ghosh, 2015):
To enhance the possibility of recovery by decreasing the negative
environmental conditions.
To be able to adjust to the negative situation.
To maintain a self-image that is positive and maintain emotional balance.
To ensure positive interpersonal relationship.
Coping is termed as effective when it leads to recovery and when the individual
is able to adapt to the stressful situation by means of maintaining a positive
image about one’s self, emotional balance and has effective interpersonal
relationships. Whether a coping has been effective or not can be assessed based
on the results of the coping. For instance, physiological and biochemical changes
and functioning can be assessed in order ascertain whether the coping has been
adaptive or not. An adaptive coping will lead to regulation of various physiological
indicators. Besides the physiological measures, if there is decrease in psychological
distress displayed by the individual, then the coping strategy can be termed as
adaptive. The duration of time taken by individuals to achieve the same state
of functioning before they experienced a negative event (for instance, divorce,
job loss and so on) or display of an improved state of functioning than before
the negative event was experienced can also be an indicator of successful coping.
Check Your Progress I
1) Define Coping.
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2) State any one goal of coping
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80
Coping with Stress
6.3 COPING STYLES
As the nature of coping is now clear let us focus on the coping styles and
strategies. Coping styles can be categorised as proactive coping, avoidant coping,
emotion focused coping and problem focused coping. Proactive coping and
avoidant coping are based on the method of coping and the emotion focused
coping and problem focused coping are based on the focus of the coping. Let
us discuss each of these styles in detail.
Stage 5 Seeking feedback and using the same: Based on the stages three
and four, feedback is sought and used so that any modifications and changes
can be carried out.
In avoidant coping, as the name suggests, the individual will try to avoid the
stress creating situation or may give less importance to the stressful event. Thus,
the behaviour that is displayed by the individual is directed towards avoiding
certain thoughts or feelings that could arise due to the stressful situation.
Avoidance coping can result in individuals experiencing not only stress and anxiety
but it can have an impact on self-confidence of the individual as well (Boyes,
2013). As stated by Holahan et al. (2005) “Avoidance coping involves cognitive
and behavioral efforts oriented toward denying, minimising, or otherwise avoiding,
dealing directly with stressful demands and is closely linked to distress and
depression. In avoidant coping certain behaviours that may stir up negative
memories are avoided”. Situations that may stir up negative feelings are also
avoided. Individuals who use avoidant coping may not continue pursuing their
goal if they experience thoughts that create anxiety (Boyes, 2013).
81
Stress Management 6.3.2 Emotion Focused Coping and Problem Focused Coping
Let us look at the example given below:
Since Sunny was assigned to a new superior, Sunny felt that he has been
given more work compared to his colleagues and is also criticised frequently.
He is not aware why his superior is doing so, but the work overload and
frequent criticisms are taking a toll on him and he feels stressed. He even
lost sleep and appetite. Sunny’s friends noticed change in Sunny as he would
keep to himself and was not his usual self. Some of his friends decided
to speak to him. After understanding the issue, one of them, Kabir,
suggested that Sunny should directly speak to his superior or the human
resource department. Another friend, Kedar, suggested that he needs to
accept and adjust with the situation and try to put in his best.
As you can see in the above example, two of the Sunny’s friends gave two
different suggestions. The suggestion given by Kabir is mainly problem focused
where the problem is dealt with in a direct manner. Whereas, the suggestion
given by Kedar mainly focuses on managing one’s emotions and can be termed
emotional coping or emotion focused coping.
Emotion focused coping can be differentiated from problem focused coping as
its purpose is to manage emotions that are related with the stressful situation
rather than modifying the situation.
Emotion focused coping involves management of the emotional reactions towards
the events causing stress. “Emotion-focused coping strategies aim to reduce and
manage the intensity of the negative and distressing emotions that a stressful
situation has caused rather than solving the problematic situation itself” (Galor,
2012). Thus, this coping is directed towards decreasing any unpleasantness that
the person experiences as a result of facing the stressful situation. The avoidant
coping style that we discussed earlier could be related with this coping style
as it involves avoidance of a situation. Though, this coping style also involves
positive reappraisal, where, positive aspects of the situation are focused on
keeping in mind one’s own benefits and growth. Emotion focused coping are
often used when change in the stressful situation is not possible and it is also
more likely to be used by women than men (Ghosh, 2015). Using emotion
focused coping can help in decreasing the negative effects of the stressor on
the individual and will help the individual accept the situation and will thus lead
to decrease in the experience of chronic stress. It also helps individuals to think
with a clear mind and seek a solution to the problem. It may also lead to
contentment in life and bring about positivity. This in turn can lead to enhancement
of one’s ability to focus on aspects that can be modified or changed. Some
of the strategies of emotion focused coping include, listening to music, maintaining
a diary, meditation, exercise and so on.
Some of the drawbacks of this coping are that it may not be as effective, as
the source of the stress is not dealt with, and, as such no long term solution
is sought.
Problem focused coping involves identifying the source of the problem so as
to either deal with it or modify it. The proactive coping that we discussed earlier
can be closely related with this type of coping. Further, problem focused coping
also involves taking control of the stressful situation, seeking information about
it and evaluation of positive and negative aspects in a situation (Roncaglia, 2014).
In problem focused coping the first step involved is identification of the problem
82
so that the source of stress is clear. And this is important as this coping style Coping with Stress
can be effective only when there is clarity with regard to the problem. For
instance, problem focused coping works well while coping with examinations,
interviews, making presentations and so on where one knows what the source
of stress is and also stress caused due to such situations can be controlled
by the individual. Though, if the source of stress is based on emotions then
it is better to use emotion focused coping rather than problem focused coping.
For instance, while dealing with loss of a loved one, divorce or breakup and
so on. Further, in this style, the obstacles that may arise in the process of dealing
with the stressful situation need to be avoided and the focus should be on
problem. For instance, if a person has an interview, but could not prepare for
it due to paucity of time, he/ she has no other choice but face the interview
and do his/ her best. In this case the paucity of time could be termed as a
roadblock that need not be focused on as time has already passed and nothing
can be done about it. The main limitations of this coping style are that it may
not be effective in every stressful situation and as such may not be suitable
for all the individuals. Though it is often effective in dealing with stressors and
useful in long run.
Various strategies involved in problem solving coping include, management of
time, seeking support, seeking help from others, planning and so on.
Yet another coping style was proposed by Carver and Connor-Smith in 2010.
It is called appraisal- focussed coping. In this coping style, the assumptions
of an individual with regard to his/ her perceptions of the stressor are challenged
by the means of a cognitive reappraisal (Roncaglia, 2014).
Coping can also be categorised as combative coping and preventive coping
as stated by Folkman et al. (Ghosh, 2015). In combative coping, in order to
deal with the stressor, the individual makes an attempt to remove the stressor
by overcoming it. Combative coping involves monitoring of stress, resource
accumulation, dealing with the stressor by attacking it directly, tolerance of stress,
and decreasing arousal (Ghosh, 2015).
In preventive coping, cognitive restructuring takes place so that the stressor is
not threatening any more. Further, one’s own potential for resistance is also
strengthened so that the stressor can be prevented from occurring. Preventive
coping includes adjustments so that the stressors can be avoided. Also demand
levels are adjusted, behaviour patterns that lead to stress are modified and coping
resources (physiological, psychological, financial and so on) are developed
(Ghosh, 2015).
Check Your Progress II
1) List the stages of proactive coping.
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Stress Management 2) What is problem focused coping?
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6.5 REFERENCES
Bartone, P. T. (1999). Hardiness Protects against War-related Stress in Army
Reserve Forces. Consulting Psychology Journal, Vol. 51, pp. 72-82.
84
Bartram, D., & Gardner, D. (2008). Coping with Stress. In Practice 30, 228- Coping with Stress
231.
Boyes, A. (2013). Avoidance Coping. Retrieved from https://
www.psychologytoday.com/intl/blog/in-practice/201305/avoidance-coping on 21/
06/2019 at 7:00 pm.
Endler, N. S., Parker, J. D. A. (1990). Multidimensional Assessment of Coping:
A Theoretical Analysis. Journal of Personality and Social Psychology, 58, 844–
854.
Galor, S. (2012). Emotion-Focused Coping Strategies. Retrieved from https:/
/drsharongalor.wordpress.com/2012/03/31/emotion-focused-coping-strategies/ on
22/06/2019 at 3:00 pm.
Ghosh, M. (2015). Health Psychology: Concepts in Health and Wellbeing.
New Delhi: Dorling Kindersley (India) Pvt. Ltd.
Haan, N. (1993). The Assessment of Coping, Defence, and Stress. In L.
Goldberger & S. Breznitz (Eds.), Handbook of Stress: Theoretical and Clinical
Aspects (pp. 258-273). New York, NY, US: Free Press.
Holahan, C., Moos, R., Holahan, C., Brennan, P., & Schutte, K. (2005). Stress
Generation, Avoidance Coping, and Depressive Symptoms: A 10-Year Model.
Journal of Consulting and Clinical Psychology, 73(4), 658-666. doi:
10.1037/0022-006x.73.4.658.
Kelly, M. M., Tyrka, A. R., Price, L. H & Carpenter, L. L. (2008). Sex
Differenced in the use of Coping Strategies: Predictors of Anxiety and Depression
Symptoms. Depression Anxiety 25 (10): 839-846 doi: 10.1002/da.20341
Kobasa, S. C. (1979). Stressful Life Events, Personality, and Health: An Inquiry
into Hardiness. Journal of Personality and Social Psychology, 37, 1–11.
Kobasa, S. C., Maddi, S. R., Puccetti, M., & Zola, M. A. (1986). Relative
Effectiveness of Hardiness, Exercise, and Social Support as Resources against
Illness. Journal of Psychosomatic Research, 29, 525–533.
Lazarus, R. S., & Folkman, S. (1984). Stress, Appraisal and Coping. New
York: Van Nostrand.
Marks, D. F., Murray, M., Evans, Brian., Willig, C., Woodall, C & Sykes,
C. M. (2008). Health Psychology: Theory, Research and Practice. New Delhi:
Sage Publications.
Mangal, S. (1984). Abnormal Psychology. New Delhi, India: Sterling Publishers.
Matheny, K. B., Aycock, D. W., Pugh, J. L., Curlette, W. L., & Silva Cannella,
K. A., (1986). Stress Coping: A Qualitative and Quantitative Synthesis with
Implications for Treatment. The Counseling Psychologist, 14, 499-549.
Matud, M. P. (2004). Gender Differences in Stress and Coping Styles.
87
UNIT 7 STRESS MANAGEMENT
TECHNIQUES I*
Structure
7.0 Objectives
7.1 Introduction
7.2 Relaxation Techniques
7.3 Meditation
7.4 Yoga
7.5 Mindfulness
7.6 Biofeedback
7.7 Let Us Sum Up
7.8 References
7.9 Key Words
7.10 Answers to Check Your Progress
7.11 Unit End Questions
7.0 OBJECTIVES
After reading this Unit, you will able to:
discuss the techniques of stress management like relaxation technique,
meditation, Yoga, mindfulness and biofeedback.
7.1 INTRODUCTION
Rahul was a Human Resource Manager in an MNC. He noticed that the
performance and effectiveness of the employees of his organization was
getting affected due to occupational stress. Therefore, he spoke to his
management and arranged for a half an hour meditation session everyday
for the employees, that really made a difference.
Neha worked as a counsellor in a school. She noticed that one of her
teacher colleagues, Snehal was stressed. She decided to speak to Snehal
and found that she was stressed due to some issues that she was facing
at home. Neha discussed cognitive restructuring technique with Snehal and
asked her to practice the same. Post vacation when Neha met Snehal,
Snehal informed that there was a huge difference in the way she approached
the problems that she was facing and that her stress had gone down
considerably.
Niharika was a home manager. Her friend Sheela lately noticed that
Niharika was getting stressed due to her hectic routine. She suggested
Niharika to take up Yoga classes so as to help her deal better with the
stress that she was experiencing.
88 * Prof. Suhas Shetgovekar, Faculty, Discipline of Psychology, SOSS, IGNOU, New Delhi
In the above cases, we can see that certain stress management techniques have Stress Management
Techniques-I
been used (meditation, cognitive restructuring and Yoga). These and many more
can be used by individuals to deal effectively with stress.
In the previous Unit we discussed about coping with stress and covered the
definition and nature of coping and also discussed about coping styles.
In the present Unit and the next, we will focus on stress management techniques.
There are various stress management techniques that can be used by
individuals to deal with stress and as students of psychology, we need to
understand these techniques and how they help individuals deal effectively with
stress. Stress management techniques ranging from relaxation techniques,
meditation, mindfulness, cognitive restructuring and so on can help individual
manage stress effectively.
Before we actually start with discussion on various stress management
techniques, let us do a simple breathing exercise:
Sit straight and close your eyes before you start with the exercise
Then, breath in and breath out gently (as you normally do).
Do this for five to ten minutes
Focus on your thoughts and concentrate on your breathing
Rub your palms together, put them on your eyes and then slowly open
your eyes
I hope you are feeling refreshed after this exercise and all set to study
further about stress management.
The above exercise can be carried out from time to time in a day as required
so as to refresh your mind and body. Important point is to do it with all your
heart and seriousness.
In the Units three, four and five, we discussed about stress, its nature and effects.
These are very important in order to understand stress management. Individual
differences exist in the way stress is perceived and experienced and in a similar
manner, the techniques of stress management found to be effective by different
individuals will also differ. Some may find Yoga to be more suitable, whereas
others may want to go for relaxation techniques.
There are various stress management techniques that will be discussed by us
in the present and the next Units.
Bend the arms up to the elbow, hold for few seconds and relax.
Hands can be clenched in a fist, hold for some time and open.
For relaxing the neck, head can be pushed back for a few seconds and
then brought in the original position. Similarly, chin can be brought down
towards the chest, for a few seconds and then brought in the original
position.
For chest, deep breaths to be taken, held for few seconds and then relaxed.
For thighs, knees can be pulled together for a while and then relaxed by
drifting them apart.
7.3 MEDITATION
Meditation is yet another technique that can be used to deal with stress.
Meditation is the English word for Sanskrit term ‘Dhyana’. It can be described
as a process of “quieting the mind in order to spend time in thought for relaxation
with a goal to attain inner state of awareness and intensify personal and spiritual
growth” (https://www.yogapedia.com/definition/4949/meditation). Meditation will
relax your body and thus the negative impact of stress on the body is reduced.
Meditation not only leads to relaxation of body but it also helps in increasing
self-awareness. And regular practice of meditation will have long term benefits.
There are different types of meditation (Villines, 2017, Welch, 2019). Some
of these are briefly explained as follows: 91
Stress Management Mindfulness meditation: This mainly includes becoming aware about
one’s thoughts. It involves sitting in a place without any distractions and
non-judgmentally observing one’s thoughts and emotions.
Transcendental meditation: This involves chanting of a ‘mantra’/ chant
or a word repeatedly in certain manner. This again can be done in a quiet
place. One can sit straight but comfortably and practice this meditation
for 15 to 20 minutes.
Guided meditation: As the name suggests, in this meditation, there is often
a guide who will take you through the meditation process. This meditation
mainly involves visualisation of certain images that you may find relaxing.
It also involves utilising one’s senses. The person may be asked to sit in
a quiet and calm place with eyes closed and visualise certain images that
he/ she finds relaxing.
Vipassana meditation: The main aim of this meditation is self-observation
in order to transform oneself. It requires attention to be paid to different
bodily sensations in order to create a connection between body and mind.
Loving kindness meditation (Metta meditation): This meditation
includes directing love and kindness towards others. The individual is
required to sit straight but in a comfortable position in a quiet place. He/
she is then required to take a few deep breaths and repeat to oneself
words that express kindness to self, then to family, friends and other
significant people in his/her life and then to everyone.
Chakra (means wheel) meditation: In our body there are different energy
centers and power that are spiritual in nature and they are referred to as
chakras or wheels. There are a total of seven such chakras that are located
in different parts of our body and each chakra is represented by a colour.
The main aim of this meditation is to bring about an equilibrium in these
chakras.
The benefits of meditation include not only reduction of stress but it can also
help in managing anxiety, promoting affective health, enhancing self-awareness,
increasing the span of attention and so on. Initially it can be practiced once
in a day for a few minutes and later on, the duration can be increased and
it can also be practiced twice a day.
7.4 YOGA
You all must be aware that we celebrate International Day of Yoga on 21st
June every year. Such is the effectiveness of Yoga that it is now promoted at
International level in order to create awareness and promote practice of Yoga
amongst the individuals so as to help them enhance their health and wellbeing.
Yoga as a practice originated in India and the term Yoga is derived from Sanskrit
meaning ‘to unite’, indicating a union of consciousness and body (https://
www.un.org/en/events/yogaday/). The main goal of Yoga is self realisation (Balaji,
2012). Yoga finds its mention in Bhagwad Gita, where a whole chapter is devoted
to it. Three main types of yoga have been mentioned in this regard.
Karma Yoga: That is yoga related to one’s actions.
Bhakti Yoga: Yoga related to devotion.
Jnana Yoga: That is Yoga related to knowledge.
There is also a fourth type that was put forth by Patanjali. He introduced Ashtang
Yoga, that is, power yoga. This yoga involves a movement or a flow from posture
to posture (Balaji, 2012). Figure 7.1 shows various dimensions of Yoga, Balaji,
2012). 93
Stress Management
Yoga mainly involves bodily postures (Asanas), breathing exercises and meditation
that are to be carried out in a specific manner.
Types of Asanas
There are various types of asanas, some of these have been briefly discussed
as follows:
1) Padmasana: This is also referred as the lotus pose that can be used during
meditation. Padmasana is practiced by sitting straight on the ground with
your feet on top of your thighs. This asana is quite difficult and may need
practice before one is able to carry it out adequately.
2) Sukhasana: This involves sitting cross-legged. This is an easy asana and
like Padmasana, it can be used during meditation.
3) Siddhasana: This is similar to Padmasana but less difficult. In this. you
need to sit with your toes tucked in to your thighs.
5) Trikonasana: In this asana, you need to stand on the floor with legs apart
and then you need to stretch your body to the left in such a way that
spine is straight and your body is facing towards front and your arms are
perpendicular to the floor, with left hand resting on the floor and right hand
straight up (Balaji, 2012, pg. 3). Refer to figure 7.4.
Yoga has a number of benefits including relief from stress, higher productivity,
mindfulness and overall better physical and mental health. But it is important
that one develops its understanding and take suitable training before it is
practiced.
Note: Figures for Asanas and Pranayam have been taken from Balaji
Deekshitulu PV (2012) Stress and Yoga. Journal of Yoga and Physical
Therapy, 2:109.doi:10.4172/2157-7595.1000109
Check Your Progress III
1) What are the three main types of Yoga?
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7.5 MINDFULNESS
Mindfulness denotes awareness about ones thinking, the way one feels, physical
sensations and one’s surrounding in the present moment. It mainly involves
becoming non-judgmental in one’s awareness about one’s thoughts and feelings.
It mainly involves paying attention to things that we generally do not notice as
we are too occupied with our lives, thinking about future and past and are
seldom focusing on present. Mindfulness is often termed as a contrast to
automatic pilot mode (or a default mode) where we do things without much
thought or attention. Often, we are doing certain activities like driving, household
chores or even eating which we may do by not paying our complete attention
to the task and most often our attention and thought process may be somewhere
else rather than on these activities. Thus, we are in auto pilot mode. Whereas,
mindfulness involves becoming aware and focusing our attention on these
activities. The main characteristics of mindfulness according to Kabat-Zinn (1990)
96 are being nonjudgmental, cultivating patience, being open minded, having trust,
non-striving, acceptance and letting go. In fact Kabat-Zinn was also responsible Stress Management
Techniques-I
for starting a programme on Mindfulness- Based Stress Reduction in 1997 at
University of Massachusetts Medical School. It is also important that when
mindfulness is practiced, one involves in observing one’s experiences including
thoughts, feelings and physiological sensations. Though when one is focusing at
varied experiences, it is to be done one at a time. Besides observation, it also
involves description of what is being observed but this is to be done non-
judgmentally. Mindfulness also requires complete participation, thus complete
attention and focus needs to be provided to the task at hand. While practicing
mindfulness, it is possible that one’s attention and focus may drift, in which case
one needs to gently bring back the focus and attention on observing the
experience.
Practicing mindfulness can have a positive impact on an individual’s body and
mind. It not only helps in dealing with certain illnesses by strengthening one’s
immune system but it also helps deal with stress and promote positive mental
health. Even memory, attention, problem solving and decision making can improve
with the help of mindfulness. It can also enhance one’s self esteem and can
play a role in building and maintaining positive relationships.
One of the most important activities that we often do mindlessly is eating. We
eat so that our body gets the necessary nourishment. But most often we do
this activity on an auto pilot mode while we either watch television or browse
our mobiles or engage in social networking. Next time you have your lunch
or dinner try to exercise mindfulness eating. Do this by switching off the television,
keeping aside the mobile and concentrate on your food. Appreciate your food
and pay attention to its taste, colour, sound, texture, aroma and so on (sense
it with all your senses) and be non- judgmental in doing so. And even while
carrying out other activities as well, try to carry them out in a mindful manner.
Check Your Progress IV
1) What is mindfulness?
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2) What are the main characteristics of mindfulness according to Kabat-Zinn?
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Stress Management
Box 7.3: Practicing mindfulness breathing
You need to sit or lie down (on your back) comfortably. If you sit,
ensure that your back is straight.
Then you need to close your eyes.
Breath in and breath out naturally.
Focus on your breathing.
As you do this there will be thoughts in your mind, you may experience
emotions, there will be sensations, you may also hear some sounds.
What you need to do is accept these without being judgemental.
If you get distracted, try to bring back your attention gently on your
breathing.
7.6 BIOFEEDBACK
As described by Ghosh (2015, as cited on pg 179), “biofeedback is a technique
of making unconscious or involuntary bodily processes (as heartbeat or
brainwaves) perceptible to the senses (as by the use of an oscilloscope) in order
to manipulate them by conscious mental control”. It can also be described as
a process that is non-invasive in nature and helps in comprehending the effect
of stress on one’s body. It helps monitor the bodily changes that take place
when stress is experienced and with the help of such a feedback, the bodily
reactions can be managed and resilience towards stress can be improved. Thus,
the individual will get immediate feedback about varied physiological processes.
Biofeedback can be obtained for breathing, blood pressure, heart rate, Galvanic
skin response etc. that mainly includes measurement of amount of sweat on
skin, temperature of skin, tension in muscles and so on.
When stress is experienced, there are various physiological changes that take
place in the individual experiencing stress. When individual becomes aware about
these changes with the help of biofeedback, he/ she will be in a better position
to manipulate and control them. Thus, the physiological arousal that is
experienced during stress can be dealt with by using varied techniques including
deep breathing, relaxation and so on. And as the body is relaxed there is no
negative effect of stress on health of the individual. Biofeedback can also help
an individual identify what he/ she needs to manipulate or control and which
technique is more effective while doing so. Accordingly, the individual can
effectively manage stress experienced by him/ her. Biofeedback can be obtained
by becoming more aware about one’s physical responses. For instance, we can
notice our rapid breathing while experiencing stress. Biofeedback can also be
obtained by using certain tools like thermometer or weighing scales.
7.8 REFERENCES
Asanas Retrieved from http://www.yoga-age.com/modern/asanas.html on
11th November, 2019 at 1:20 pm.
Bartram, D., & Gardner, D. (2008). Coping with Stress. In Practice,
30, 228-231. 99
Stress Management Bjarnadottir, A. (2019). Mindful Eating 101 — A Beginner’s Guide. Retrieved
from https://www.healthline.com/nutrition/mindful-eating-guide on 7th November,
2019 at 7:00 pm.
Hawton, K., Salkovskis, P., Kirk, J., & Clark, D. (1989). Cognitive behaviour
Therapy for Psychiatric problems. Oxford: Oxford University Press.
Sanderson, C. (2013). Health Psychology. USA: John Wiley and Sons Inc.
Scott, E. (2019). the Benefits of Yoga for Stress Management Retrieved from
https://www.verywellmind.com/the-benefits-of-yoga-for-stress-management-
3145205 on 9th November, 2019 at 10: 30 pm.
Villines, Z. (2017). What is the Best Type of Meditation? Retrieved from https:/
/www.medicalnewstoday.com/articles/320392.php on 6th November, 2019 at
9:30 am.
102
UNIT 8 STRESS MANAGEMENT
TECHNIQUES-II*
Structure
8.0 Objectives
8.1 Introduction
8.2 Cognitive Restructuring
8.3 Time Management
8.3.1 Time Management Matrix
8.3.2 Techniques of Time Management
8.0 OBJECTIVES
After reading this Unit, you will be able to:
explain cognitive restructuring; and
discuss time management.
8.1 INTRODUCTION
Let us start with an exercise
Rate the state of your mind right now at this instance on the scale given
below (you can circle the number):
0 1 2 3 4 5 6 7 8 9 10
Unpleasant Pleasant
Some statements have been given below, you need to read each statement and
think of how it is applicable to you. You can even remember examples of these
statements in form of images.
I have people around me who support me (remember the people and
instances when you received the support).
I feel satisfied (remember the moments that generate these feelings).
I have done certain things that make me very happy (remember the moments
that generate these feelings).
I have done well in life (remember the moments of your success).
Life seems to be positive and meaningful (remember the moments and
people that generate these feelings).
* Prof. Suhas Shetgovekar, Faculty, Discipline of Psychology, SOSS, IGNOU, New Delhi 103
Stress Management I have been appreciated many times (remember the moments and events).
I have done things that make me very happy (remember the moments
and events).
I have helped and supported others in a meaningful manner (remember
the moments, events and people).
I have moments of fun in my life (remember the moments and events).
I have taken good decisions (remember the moments and events).
Now re-rate the state of your mind right now on the scale below (you
can circle the number):
0 1 2 3 4 5 6 7 8 9 10
Unpleasant Pleasant
It is more likely that your rating is higher later, that is, after remembering the
events based on the statements than before. This happens as you think about
all the positive things, events and people in your life. The exercise also reflects
the strength of positive thinking and attitude, which again can help individuals
deal effectively with stress.
In the previous Unit, we discussed about some of the stress management
techniques like relaxation, meditation, Yoga and biofeedback. In the present Unit
we will discuss some more techniques like cognitive restructuring and time
management.
Belief
Ratio na l Irrational
Con s eq ue n ce s
Emotional Emotional
Dispating:
1. Detecting
2. Di scri mi ning
3. De la ti ng
Effect
104 Fig. 8.1: ABCDE Technique
In this context, the ABCDE technique of Rational Emotive Behaviour Therapy Stress Management
Techniques-II
(REBT), that was proposed by Albert Ellis can be discussed. The ABCDE
technique has been given in figure 8.1.
As can be seen in figure 8.1, there is an activating event (A), that is perceived
based on one’s belief (B) which can be rational or irrational. This in turn will
have consequences (C), both emotional and behavioural. If a belief is irrational
it can be disputed (D) which includes detecting that the belief is irrational,
discriminating it from a rational belief and then debating it in order to develop
a rational belief. Lastly there is effect (E), that is nothing but effect of disputing
the irrational belief.
Belief
Con s eq ue n ce s
As can be seen in the above example, the activating event is ‘mistake made
by an individual during his/ her presentation at work’. To this he/ she can either
have a rational or irrational belief. A rational belief to this activating event could
be ‘It happens sometimes’, ‘a mistake is not end of the world’. The consequence
of a rational belief would be that the individual will feel momentarily sad
(emotional consequence), but he/she will work harder next time to avoid
repeating the mistakes (behavioural consequence).
However, the individual could have irrational beliefs towards the activating event
like ‘I am inadequate’, ‘I am not good enough’, to which the emotional
consequence would be that the individual will feel dejected and he/ she would
give up and will avoid making presentations in future (behavioural consequence).
It is important that the irrational beliefs are disputed by detecting, discriminating
and debating them (as can be seen in figure 8.1). Once the individual is able
to dispute the irrational belief, he/ she will develop a more rational outlook
towards the activating event, that will be the effect of disputing. In this example, 105
Stress Management the individual will have to rationalise with one self that just one mistake is not
the end of the world and that such mistakes happen sometimes and he/ she
has much more potentialities and just this mistake does not mean that he/ she
is good for nothing or inadequate.
In our day to day lives as well we will come across numerous activating events
that evoke our beliefs. We need to ensure that we have a more rational outlook
towards these activating events. This in turn will help us manage stress in an
effective manner.
Main aspects that have been reflected in this definition are prioritisation,
scheduling and execution.
Execution: This has to do with actually carrying out the task as mere planning
and scheduling is not enough. Thus, one needs to be motivated enough to carry
out the task. One way to motivate one self is by self rewarding one’s self for
every completed task. These rewards could be tangible or intangible or big
or small. Though, it is a good idea to motivate oneself intrinsically to carry
out the task.
107
Stress Management 8.3.1 Time Management Matrix
In this matrix there are four quadrants based on the Urgency and Importance
of the task. When we say that a certain task is urgent, it means that it requires
immediate attention and when we refer a task as important, it means the task
in a way will contribute to our goals. The time management matrix is given
in figure 8.3
IMPORTANT URGENT NOT URGENT
1 2
- Emergencies - Planning
- Crises or problems - Exercise
- Projects having - Training
deadline - Health
- Pressing issues
NOT 3 4
IMPORTANT - Interruptions - Junk mail
- E-Mails and phone - Tasks that are routine
calls - Time wasters
- Minor issues
- Certain meetings
The first quadrant, is the quadrant that includes tasks that are Urgent and
Important. These tasks are absolutely necessary to be carried out. These are
the activities that one need to manage with top priority. Such tasks cannot wait.
For instance, if there is a medical emergency in an individual’s family, immediate
action needs to be taken.
The second quadrant is important but not urgent. These activities though not
urgent require one’s focus as they are important to be carried out. These tasks
also need to be focused on because they is significant in terms of goals that
are long term. For instance, exercising daily will improve one’s health and will
have long term benefits.
The third quadrant is urgent but not important. These are the activities that could
be avoided or could be delegated. This quadrant is also referred to as quadrant
of deception. The forth quadrant is not urgent and not important and could
result in waste of time and these again can be avoided.
Time management matrix can help one in one’s life to manage time effectively.
It is important to focus on the second quadrant that is related to development
on long term basis and focusing on this quadrant in a way will help reduce
the tasks in the first quadrant.
1) A place where tasks can be listed and priorities can be assigned to them.
As was mentioned earlier, the smart phones these days have the required features
to enable us to plan. However, the same needs to be adequately used.
Step 1: This includes developing a list of tasks that need to be carried out
each day. Here all tasks that are not routine could be mentioned. For instance:
Step 2: A priority letter is assigned to each task on the list created in the previous
step. Here the ABC system could be used to assign priorities, where
For instance:
8.5 REFERENCES
Bartram, D., & Gardner, D. (2008). Coping with Stress. In Practice, 30, 228-
231.
Ghosh, M. (2015). Health Psychology: Concepts in Health and Wellbeing.
New Delhi: Dorling Kindersley (India) Pvt. Ltd.
Hawton, K., Salkovskis, P., Kirk, J., & Clark, D. (1989). Cognitive behaviour
Therapy for Psychiatric Problems. Oxford: Oxford University Press.
Sanderson, C. (2013). Health Psychology. USA: John Wiley and Sons Inc.
Schafer, W. (1998). Stress Management for Wellness. United States: Thomson
Wadsworth.
113
114
BLOCK 4
PROMOTION OF PHYSICAL AND MENTAL
HEALTH
115
UNIT 9
Physical Illness Experiences I 117
UNIT 10
Physical Illness Experiences II 132
UNIT 11
Mental Illness Experiences 144
UNIT 12
Prevention, Management and Intervention 162
116
UNIT 9 PHYSICAL ILLNESS
EXPERIENCES I*
Structure
9.0 Objectives
9.1 Introduction
9.2 Illnesses Related to Food, Diet, Obesity
9.3 Problems Related to Sexual Health
9.4 Let Us Sum Up
9.5 References
9.6 Key Words
9.7 Answers to Check Your Progress
9.8 Unit End Questions
9.0 OBJECTIVES
After reading this unit, you will be able to:
discuss illnesses related to food, diet, obesity; and
explain problems related to sexual health.
9.1 INTRODUCTION
Deepak was in his late 20s. He had a job that he loved and he was doing
well in it. He was also happily married. He paid full attention to his work
and personal life and balanced them well. Though what he majorly ignored
was his lifestyle. He would often indulge in junk food and sweet treats
and he barely exercised. All this resulted in him putting on a lot of weight
and he suffered from obesity, as a result of which he became susceptible
to various health issues.
Arun’s friend met with an accident and was in need of blood transfusion.
Arun voluntarily agreed to donate blood and rushed to the hospital. He
donated blood but received a call from hospital within a few days. They
had asked him to come and meet the Doctor there. He felt worried about
his friend. But upon meeting the Doctor, he was informed that he was
diagnosed as HIV (Human Immunodeficiency Virus) positive. The floor
slipped under Arun’s feet and he was devastated. Arun was informed that
he will have to start Antiretroviral therapy and was also offered counselling
to help him cope with this illness.
Both the cases discussed above relate to our physical health. The first one is
related to obesity, the second one is related to HIV. As we can see, these
physical health related issues have a strong impact on psychological health and
wellbeing as well. Thus, as students of psychology, it is important for us to
understand physical illness experiences that can lead to development of
psychological issues and problems in individuals suffering from them.
* Prof. Suhas Shetgovekar, Faculty, Discipline of Psychology, SOSS, IGNOU, New Delhi 117
Promotion of Physical In the present unit we will focus on illnesses related to food, diet, obesity and
and Mental Health
problems related to sexual health. In the next unit, that is continuation of this
unit, we will discuss acute and chronic pain and chronic illnesses. We also need
to note here that though the illness experiences have been categorised in to
physical and mental illness experiences, these illnesses have both physical and
psychological ramifications.
Proteins: Proteins are made up of amino acids that are organic molecules
and they are important for our development as well as functioning mainly
because they play a role in synthesis of new cell material. Some of the
sources of protein include milk, eggs, fish, cheese and lean meat.
Vitamins: These can be termed as chemicals that are organic. They not
only play a role in regulation of metabolism but in physiological functioning
as well. They also play a role in conversion of nutrients in to energy and
production of hormones. Waste products and toxins are also broken down
with the help of vitamins. Vitamins can be fat soluble, that is they dissolve
in fats that are then stored in the fat tissue of the body, like vitamins A,
D, E and K and they can also be water soluble, like vitamins B and C
that are stored in the body in little quantities and any excess amount is
flushed out of the body as waste. Vitamin B is found in dairy products,
poultry, seafood, eggs, leafy vegetables etc. Vitamin C is found in lime,
oranges, tomatoes etc. Vitamin D is found in milk, fish, eggs etc. Vitamin
E is found in leafy vegetables, milk, butter, tomatoes etc. Vitamin K is
found in cabbage, soya bean, spinach etc.
118
Physical Illness
Minerals: Minerals constitutes calcium, phosphorus, potassium, sodium, Experiences-I
iron, iodine, and zinc, that are inorganic in nature. These also play an
important role in physiological functioning and development. Sources of
calcium include milk and milk products, beans, leafy vegetables etc. Sources
of phosphorus include ragi, nuts, bajra, milk etc. Sources of potassium
include banana, sweet potato, peas, mushrooms etc. Sources of sodium
include celery, milk etc. Sources of iron include eggs, liver etc. Sources
of iodine include seafood, iodised salt etc. And sources of zinc include
oysters, poultry, whole grains etc.
Yet another important aspect, we need not forget is Fiber, that is extremely
important for the digestion process, though it is not considered as a nutrient
as the above five components discussed earlier. Fiber is found in oatmeal, beans,
apples, berries, pears etc.
Our diet thus needs to include all of the above but in right proportions. Diet
in this context can be explained as what we eat. And what we eat is determined
by a number of factors (Sarafino and Smith, 2011). Some of these factors have
been discussed as follows:
Ability to manage and control ones food buying and eating habits:
This is also an important factor that determines what kind of food we buy
and eat. It is necessarily a skill as we determine the food that we eat
based on whether it is nutritious or not and thus make healthy choices.
Though, if we lack such control, we would indulge in consumption of food
that may not necessarily be healthy or as per requirement of our body.
It is important that our diet is nutritious as well as having sufficient fiber. Though,
a suitable diet plan for each of us will vary based on our developmental stage,
gender, health/ illness and so on. In order to improve one’s diet numerous
interventions can be used, including, consultations with nutritionists who will guide
us about what should be our dietary intake based on our physiological parameters
and health. On a larger scale in order to promote healthy diet, various
programmes promoting healthy diet can be created and introduced. Interventions
can be designed in order to replace unhealthy eating habits with healthy eating
habits. Thust the focus of proper diet needs to be on being healthy. Diet also
helps in regulation of weight that plays an important role in determining our
health status.
An unhealthy diet can lead to numerous health related issues including
atherosclerosis, hypertension, diabetes and even cancer. Though yet another
aspect of unhealthy diet that makes us susceptible to health related problems
is obesity.
119
Promotion of Physical When an individual’s Body Mass Index (BMI) is 30 or more, then he/ she
and Mental Health
is termed as obese. A BMI obtained between 19 and 24 is considered as ideal
and a BMI between 25 and 29 is considered as moderately overweight
(Sanderson, 2013).
Though BMI is often criticised as it does not take in to consideration the amount
of fat in the body.
There are various factors that can be associated with obesity (Ghosh, 2015),
these are discussed as follows:
The type of food that we eat can be associated with our weight gain.
Frequent indulgence in junk food and sugary treats (coupled with lack of
physical activity such as exercise) can lead to obesity. Food is more than
just a source of nutrition, it is a part and parcel of our culture. And whether
it is a festive season or when expecting guests, individuals are encouraged
to eat and food is many a times also consumed as courtesy. And thus
individuals may often end up eating more than they should, in terms of
calories as well as the amount of food.
The number and the size of fat cells (attributed to genetics as well as eating
habits) also determines obesity. Thus, a moderately obese person will have
larger size of fat cells and an extremely obese person will have both large
amount as well as size of fat cells. The large number of fat cells also enables
a person to store more fat, thus leading to obesity.
Obesity also has genetic basis and obese parents are more likely to have
obese children. The metabolism rate (rate at which the calories are burned)
is also determined by genes and persons with obesity have lower rate of
metabolism.
Every individual has a ‘set point’ that determines his/ her weight range
(thus indicating that obesity could also be attributed to the ‘set point’, that
could be of higher weight range in individuals with obesity). This is referred
to as the ‘Set point theory of weight’. This ‘set point’ regulates one’s weight
and individual difference exists in this set point. Though it needs to be
kept in mind that besides physiological factors and environmental factors
also play a role.
As with any other disorder, these disorders can also cause psychological distress
and can have a negative impact on physical health of the individual as he/ she
is not eating healthy or appropriately and in some cases unhealthy compensatory
behaviour is also involved. Some of these disorders can also be life threatening.
Individual or group therapy besides family therapy can be helpful for individuals
with these disorders, besides nutritional counselling. Some of the psychotherapies
that can be useful are Acceptance and Commitment Therapy, Cognitive
Behaviour Therapy (CBT), Cognitive Remediation therapy (CRT), Dialectical
Behaviour Therapy, Interpersonal Psychotherapy and Psychodynamic
Psychotherapy. In certain cases medical treatment also needs to be provided.
Social support from family members and significant others play an important
role in recovery process.
9.5 REFERENCES
American Academy of Family Physicians. (2020). Sexually Transmitted Infections
(STIs), Retrieved from https://familydoctor.org/condition/sexually-transmitted-
infections-stis/ on 17th January, 2020 at 2:00 pm.
American Sexual Health Association (2020). Understanding Sexual Health.
Retrieved from http://www.ashasexualhealth.org/sexual-health/ on 14th January,
2020 at 6:00 pm.
Avasthi, A; Grover, S and Rao, T.S.S. (2017). Clinical Practice Guidelines for
Management of Sexual Dysfunction. Indian Journal of Psychiatry, 59 (Suppl 1).
doi: 10.4103/0019-5545.196977
Benuto, L. (2020). Other Sexual Dysfunction Disorders, Retrieved from https:/
/www.swamh.com/poc/view_doc.php?type=doc&id=60994&cn=10 on 22nd
January, 2020 at 9:00 pm.
Genito-Pelvic Pain or Penetration Disorder (Sexual Pain Disorder), Retrieved
from https://www.psychologytoday.com/intl/conditions/genito-pelvic-pain-or-
penetration-disorder-sexual-pain-disorder on 21st January, 2020 at 6:00 pm.
Ghosh, M. (2015). Health Psychology: Concepts in Health and Well-being. Delhi:
Pearson.
Hatzimouratidis, K and Hatzichristou, D. (2007). Sexual Dysfunctions:
Classifications and Definitions. The Journal of Sexual Medicine, Volume 4, Issue
1, https://doi.org/10.1111/j.1743-6109.2007.00409.x.
Healthline Editorial Team. (2018). Early Signs of HIV, Retrieved from https:/
/www.healthline.com/health/hiv-aids/early-signs-hiv-infection on 16th January, 2020
at 11:00 pm.
High- Fiber Foods, Retrieved from https://www.helpguide.org/articles/healthy-
eating/high-fiber-foods.htm on 13th January, 2020 at 10:40 pm.
IsHak, W. W and Tobla, G. (2013). DSM-5 Changes in Diagnostic Criteria
of Sexual Dysfunctions. Reproductive System and Sexual Disorders: Current
Research, 2:2, DOI: 10.4172/2161-038X.1000122.
Jennifer A. Harriger & J. Kevin Thompson (2012) Psychological Consequences
of Obesity: Weight Bias and Body Image in Overweight and Obese Youth,
International Review of Psychiatry, 24:3, 247-253, DOI: 10.3109/
09540261.2012.678817.
MacGill, M. (2017). What’s to know about Erectile Dysfunction? Retrieved
from https://www.medicalnewstoday.com/articles/5702.phpon 21st January, 2019
at 3:00 pm.
Marks, D. F; Murray, M; Evans, B; Willig, C; Woodall, C and Sykes, C.
M. (2008). Health Psychology: Theory, Research and Practice. New Delhi: Sage
128 Publications.
McCulloch, M. (2018). 15 healthy Foods High in B Vitamins, Retrieved from Physical Illness
Experiences-I
https://www.healthline.com/nutrition/vitamin-b-foods on 13th January, 2020 at
10:20 pm.
Meston, C and Stanton, A. M. Female Sexual Interest/Arousal Disorders
Retrieved from https://labs.la.utexas.edu/mestonlab/?page_id=1432 on 21st January,
2020 at 5:00 pm.
Meston, C and Stanton, A. M. Hypoactive Sexual Desire Disorder Retrieved
from https://labs.la.utexas.edu/mestonlab/?page_id=586 on 21st January, 2020
at 5:30 pm.
Nail, R. (2017). Unstable Angina, Retrieved from https://www.healthline.com/
health/unstable-angina on 12th January, 2020 at 8:00 pm.
Potassium Rich Foods, Retrieved from https://www.webmd.com/diet/foods-rich-
in-potassium#1 on 13th January, 2020 at 10:30 pm.
Prusty, R. K and Unisa, S. (2013). Reproductive Tract Infections and Treatment
Seeking Behavior among Married Adolescent Women 15-19 Years in India.
The International Journal of Maternal and Child Health (MCH) and AIDS, 2
(1): 103-110.
Sanderson, C. A. (2013). Health Psychology. USA: John Wiley & Sons, Inc.
Sarafino, E. R and Smith, E. W. (2011). Health Psychology: Biopsychosocial
Interactions. USA: John Wiley & Sons, Inc.
Sexual Dysfunctions, Retrieved from https://dsm.psychiatryonline.org/doi/10.1176/
appi.books.9780890425596.dsm13 on 16th January, 2020 at 12:15 pm.
Singh, A.K. (1983). Health Modernity Education in India. Social Change, 12
(2), 27-34.
Singh, A.K. (1984). Health Modernity: Concept and Correlates. Social Change,
14 (3). 3-16.
Sodium Sources: Where does all that Sodium Come from? Retrieved from https:/
/www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/sodium-sources on
13th January, 2020 at 10:00 pm.
Ray, W. J. (2015). Abnormal Psychology. Delhi: Sage Publications.
Wasserheit JN, Holmes KK. (1992). Reproductive Tract Infections: Challenges
for International Health Policy, Programs, and Research. In: Germain A, Holmes
KK, Piot P, Wasserheit JN, Editors. Reproductive Tract Infections: Global
Impact and Priorities for Women’s Reproductive Health. New York: Plenum
Press; p. 7–33.
What Are Eating Disorders? Retrieved from https://www.nationaleating
disorders.org/ what-are-eating-disorders on 21st February, 2020 at 2:00 pm.
World Health Organisation (2020). Sexual Health, Retrieved from https://
www.who.int/topics/sexual_health/en/ on 14th January, 2020 at 11:00 am.
World Health Organisation (2020). Sexual Health, Retrieved from https://
www.who.int/westernpacific/health-topics/sexual-health on 16th January, 2020 at
7:00 pm.
World Health Organisation (2020). Sexual and Reproductive Health, Retrieved 129
Promotion of Physical from https://www.who.int/reproductivehealth/topics/sexual_health/sh_definitions/en/
and Mental Health
on 14th January, 2020 at 11:15 am.
World Health Organisation (2020). Sexual Health Issues, Retrieved from https:/
/www.who.int/sexual-and-reproductive-health/sexual-health-issues on 14th January,
2020 at 11:45 am.
Zinc Retrieved from https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/ on
13th January, 2020 at 10: 15 pm.
131
UNIT 10 PHYSICAL ILLNESS
EXPERIENCES II*
Structure
10.0 Objectives
10.1 Introduction
10.2 Acute and Chronic Pain
10.3 Chronic Illnesses
10.4 Let Us Sum Up
10.5 References
10.6 Key Words
10.7 Answers to Check Your Progress
10.8 Unit End Questions
10.0 OBJECTIVES
After reading this unit, you will be able to:
describe acute and chronic pain; and
discuss chronic illnesses.
10.1 INTRODUCTION
Susheela often suffered from migraine headaches and when she had these
episodes, she would feel unwell and could not concentrate on what she
was doing. It was taking a toll on her as she not only suffered physically,
but psychologically as well, as she became more and more anxious and
lived in fear in anticipation of the pain.
Sabina was in her late 30s, when she was diagnosed with breast cancer
and her whole world collapsed. Though her cancer was in early stages,
she found it very difficult to cope and that added to her misery as she
suffered not only physically but psychologically as well. Though her husband
was very supportive, her mother could not see her child suffer and felt
sick.
As you read the above cases, you may realise that the first one is related to
pain and the second one is about cancer. Pain can play an important role in
our life as it is a sign that something is wrong and needs to be treated, but
it can have negative impact on physical as well as psychological wellbeing of
the individual suffering from it. The case with chronic illnesses (like cancer) is
similar. We also have to mention that pain (especially, chronic pain) and chronic
illnesses will not only disrupt the day today day functioning but can also affect
the family members and significant others in the life of the individuals suffering
from them.
In the present unit we will focus on acute and chronic pain and chronic illnesses.
132 * Prof. Suhas Shetgovekar, Faculty, Discipline of Psychology, SOSS, IGNOU, New Delhi
Physical Illness
10.2 ACUTE AND CHRONIC PAIN Experiences-II
It can be intermittent, that is, it fluctuates over a period of time and its
intensity may also fluctuate.
Pain could also be intractable, that is, it does not respond to the treatment.
Pain can also be referred, that is it may originate in one area of the body,
but is perceived as originating from some other area.
Pain can also be classified as organic pain, psychogenic pain, acute pain and
chronic pain. Organic pain is as a result of tissue damage or pressure. For
example, pain due to sprain. In psychogenic pain, there is as such no tissue
damage or pain and the pain is mainly an outcome of underlying psychological
issue. Most of the pain experienced though can be termed as having both
psychological and physical factors playing a role. Thus, organic and psychogenic
pain can be perceived as two ends of a continuum.
Pain can also be categorised as acute and chronic pain, that are the focus of
this unit and discussed in detail.
Acute and chronic pain
Acute pain can be described as pain that is experienced on temporary basis
and could last for a few months, that is, less than six months (Sanderson, 2013).
As such acute pain can also be described as a physiological response that is
essential and is caused as a result of an injury or disease. Fractured limb, labour
pain during child birth and bruises are examples of acute pain. Pharmacological
treatment can be given to relieve such pain (Marks et al, 2008). It needs to
be kept in mind that acute pains can transit in to chronic pain. Though acute
pain is not for a longer duration, the individuals suffering from this pain often
experience psychological distress at least till the pain lasts.
Chronic pain, on the other hand, is experienced for a longer duration, it does
not go away even after six months (Sanderson, 2013). Individuals with chronic 133
Promotion of Physical pain may not respond to pharmacological treatment (Marks et al, 2008). Cancer
and Mental Health
and arthritis are examples of chronic pain.
Further, individuals suffering from chronic pain not only experience psychological
distress but may also display signs of helplessness and lack of hope. They may
not get proper sleep which leads to exhaustion and fatigue. Pain often leads
to disruption of sleep, not only due to the distress that it causes, but also due
to worry and disrupting thoughts that the individuals in pain experience. Further,
deprivation of sleep over a long period of time will lead to individuals experiencing
negative emotions and they may also become more sensitive to pain.
As a result of chronic pain, the day to day activities of the individuals experiencing
it also gets disturbed and they are not able to focus on their life and career
goals. In fact, pain takes a central place in their lives. There are financial
implications as well, as the individuals are not able to maintain their jobs due
to physical and psychological distress and also because the treatment could be
expensive.
The effect of chronic pain as experienced by the individuals will depend on
the following (Sarafino and Smith, 2011):
- Type II: This mostly develops later in life, that is after 40. Though it can
also develop earlier. Individuals with type II diabetes need not necessarily
take insulin injections. But they do have to take medication and make
lifestyles changes and change their food habits and consumption.
In this context we can also discuss about pre-diabetes. Individuals are termed
as pre-diabetic when they have moderately high levels of glucose in their blood
and also display insensitivity to insulin. Such individuals are likely to develop
diabetes later in their lives and therefore need to make diet and lifestyle changes.
We can also mention about gestational diabetes, that is high levels of glucose
in blood during pregnancy in women who did not have diabetes earlier. Such
women have to take insulin injections and are also required to regularly monitor
the glucose levels (that should not be too high or too low) so that there is
no negative effect on the development of the foetus.
Individuals suffering from diabetes, not only need to take regular medications,
but they also have to make major lifestyle changes so that the glucose levels
are maintained within the limits. Self esteem and social support play an important
role in helping individuals cope with this chronic illness. Experiencing stress and
emotional distress can lead to difficulty in management of diabetes.
Cancer: The very term ‘cancer’ evokes fear in our minds. This is yet
another chronic illness that we will be discussing. Cancer can be described
as ‘a disease of cells’ (Sarafino and Smith, pg. 370). It is as a result of
proliferation of cell that is uncontrolled and that generally results in
neoplasm (a growth of tissue in body that is new or not normal) that is
malignant. There are five main types of cancer (Sarafino and Smith, 2011
pg. 370):
Cancer can also spread through lymph system to other parts of the body, that
is termed as metastasis.
Crisis theory can be discussed here in order to understand the coping process
of individuals diagnosed with chronic illnesses. As per this theory, the coping
process will depend on the factors related to the illness, personal and
background factors and physical and social environmental factor (Sarafino and
Smith, 2011).
Factors related to illness include the threat posed by the illness, whether it is
life threatening, painful and whether it would lead to any disfiguration, stigma
and so on.
Personal and background factors include personality traits of the individual, his/
her age, socio economic status, gender besides his/ her self esteem, emotional
maturity and so on.
Physical factors include, the physical set up of the hospital or the home
environment, social environmental factors include the social support available.
All these three factors are interrelated and affect each other.
10.5 REFERENCES
Ghosh, M. (2015). Health Psychology: Concepts in Health and Well-being. Delhi:
Pearson.
Healthline Editorial Team. (2018). Early Signs of HIV, retrieved from https://
www.healthline.com/health/hiv-aids/early-signs-hiv-infection on 16th January, 2020
at 11:00 pm. 141
Promotion of Physical Marks, D. F; Murray, M; Evans, B; Willig, C; Woodall, C and Sykes, C.
and Mental Health
M. (2008). Health Psychology: Theory, Research and Practice. New Delhi: Sage
publications.
Sanderson, C. A. (2013). Health Psychology. USA: John Wiley & Sons, Inc.
- Chronic-intractable-benign pain
- Chronic-progressive pain
142
Check Your Progress II Physical Illness
Experiences-II
1) List the five main types of cancer.
- Carcinoma
- Melanomas
- Lymphomas
- Sarcomas
- Leukemias
2) What is epilepsy?
Epilepsy includes episode of sudden and repeated seizures that can be
attributed to the electrical disturbances of the cerebral cortex.
143
UNIT 11 MENTAL ILLNESS EXPERIENCES*
Structure
11.0 Objectives
11.1 Introduction
11.2 Depression
11.3 Anxiety
11.4 Psychosomatic Illnesses
11.5 Substance Use
11.6 Let Us Sum Up
11.7 References
11.8 Key Words
11.9 Answers to Check Your Progress
11.10 Unit End Questions
11.0 OBJECTIVES
After reading this unit, you will be able to:
explain the concepts depression, anxiety, psychosomatic illnesses and
substance use.
11.1 INTRODUCTION
After Salil lost his best friend in an accident, he was not like before. He
not only isolated himself from others but his appetite and sleep were also
affected. He even lost interest in his studies. His parents initially consulted
a physician, who could not find any physical ailment that Salil was suffering
from and therefore the physician suggested that Salil could be taken to
clinical psychologist to help him deal with any psychological problems that
he could be facing.
Shaila was in 10th standard and was preparing very hard for her board
examinations. Her parents had high expectations from her and she wanted
to make her parents happy by securing good marks in her board
examinations. She would study regularly and was a hard worker. But
recently her parents noticed that she was often complaining about head
ache. There were instances when the head aches would become so bad
that she had to miss school and rest at home. Her physician initially treated
her for the pain, which would subside for a while and then return. They
also consulted an ophthalmologist and a neurologist but the source of head
ache could not be traced. Shaila’s aunt suggested that they consult a clinical
psychologist to see if the recurrent headaches were due to some psychological
issue.
144 * Prof. Suhas Shetgovekar, Faculty, Discipline of Psychology, SOSS, IGNOU, New Delhi
Everybody saw Sunaina as a happy go lucky person, always smiling and Mental Illness
Experiences
approachable, until she attempted suicide. Everybody was shocked to hear
the news. Though, Sunaina could be saved, her near and dear ones realised
that she was fighting a battle within herself, trying to cope with her
situations and issues and required both help and support. We often come
across news about individuals committing suicide. One of the causes of
suicide can be that the person is undergoing depression.
The above mentioned examples discuss three different cases related to
psychological issues/ mental illnesses. There are various mental illnesses that need
to be focused on or need to be understood as we study the course on
psychological health and wellbeing. It is important to be observant and note
any changes in behaviours of people with whom we interact on day to day
basis, so that they receive help and support on time.
In the previous units (Unit 9 and 10) we discussed about some of the physical
illness experiences. In the present unit we will focus on some of the mental
illness experiences. Mainly we will discuss the terms, depression, anxiety,
psychosomatic illnesses and substance use. Though the focus of this unit will
not be on symptoms and diagnosis of these disorders (as is the case with courses
like Psychological disorders/ Understanding Psychological Disorders) but on how
these disorders have an impact on the day to day functioning of the individual.
You need to understand these mental illnesses so as to be able to comprehend
the nature of the illness and how they lead to psychological distress so that
prevention/diagrosis and treatment can be carried out at the earliest.
11.2 DEPRESSION
We often feel upset or sad in certain situations. A failure or loss can make
us sad or upset. And often the feelings experienced in such situations is referred
to as depression by lay persons. However, when we talk about depression in
the context of psychological disorder, it is much more than instances of sadness.
Depression can be differentiated from sadness not only in terms of degree but
also in terms of duration. Being sad is an emotion and is often experienced
as a result of situations like a failure, break up (in relationship), death of a
near or dear one and so on. But a person with depression may experience
depressed mood, lack of hope, interest and pleasure in any situation. An
individual with depression may have all the valid reason to be happy and cheerful
but they are not able to experience any pleasure or interest and feel hopeless
and depressed.
Depression is one of the mental illnesses categorised under mood disorder as
per DSM (Diagnostic and Statistical Manual) 5. Depressive disorders have been
classified in DSM 5 as follow:
Disruptive mood dysregulation disorder: Can be described as a
condition in childhood adolesence that is characterised by extreme irritability
and anger and intense and recurrent outbursts of temper.
Major depressive disorder (including major depressive episode): This
disorder is also called unipolar depression and includes symptoms like
continuing depressed mood, decreased interest in day to day activities,
increased or decreased appetites, slow thought process and decreased
physical movement, fatigue and energy loss and experiencing guilt insomnia
or hypersomnia, lack of concentration and inability to take decisions, 145
Promotion of Physical recurring suicidal ideation (with or without a specific plan for committing
and Mental Health
suicide) and also recurrent thoughts related to death. Though there is an
elaborate criteria (as specified in DSM 5) that needs to be considered
while diagnosing depression in an individual.
Persistent depressive disorder (dysthymia): In order to diagnose an
individual with dysthemia, the symptoms of depression need to persist for
more than two years and individual is not without symptom for more than
two months.
Premenstrual dysphoric disorder: In this disorder, the symptoms related
to severe depression, irritation, and tension occur before menstruation in
women, And these symptoms are intense as compared to Premenstrual
Syndrome (PMS).
Depressive disorder due to another medical condition: This disorder
includes depression that occurs due to medical conditions like hypothyroidism,
brain injury and so on.
Further, the depressive disorders can also be categorised by specifiers including
peripartum onset, seasonal pattern, melancholic features, mood-congruent or
mood-incongruent psychotic features, anxious distress, and catatonia as per
DSM 5.
Depressive disorders are characterised by sadness, emptiness, irritability along
with cognitive and bodily changes that have considerable impact on the
functioning of an individual. Though they may differ based on their duration,
timing and assumed aetiology.
It is important to remember that the diagnosis is to be carried out using suitable
tools and methods by a clinical psychologist. And just based on mere symptoms
one cannot judge or label any individual as suffering from depression.
According to WHO, depression is one of the major causes of disability and
it not only has psychological and physiological impact but also affects family
and social life of the individual. Further, it is also an expensive psychological
disorder (Ray, 2015). An individual suffering from this disorder is not able to
function adequately in his/ her work setup and his/ her family life also gets
affected. If untreated, the symptoms will only aggravate and this again can have
detrimental effect on the individual. Also it can affect individuals at any
developmental stage from childhood to old age.
11.3 ANXIETY
Anxiety in simple terms can be explained as worry. “Anxiety is defined as the
response to prolonged, unpredictable threat, a response which encompasses
physiological, affective, and cognitive changes” ( Robinson at al, 2013, pg. 1).
Like stress, every individual will experience anxiety many times through out his/
her life time. It is important at this point to distinguish between anxiety and
anxiety disorders. Anxiety is often experienced by individuals, though it may
not interfere with their day to day lives to an extent where their functioning
is disrupted. Whereas, individuals having anxiety disorder will have difficulty
functioning effectively.
Let us first discuss about anxiety and then we will also focus on anxiety disorders.
As was stated earlier, anxiety can be denoted as worry. Though, it can also
constitute feelings of nervousness, apprehension and fear. As discussed under
stress, anxiety as well plays a significant role in our lives and is important in
order to save us from certain dangers and make certain changes. As stress
that goes beyond an optimal level can have detrimental impact on the wellbeing
and functioning of the individual, in a similar manner, anxiety that is persistent
can have detrimental effect on the day today functioning of the individual. Further,
like stress, anxiety can also have an impact on physiology and psychology of
the individual. 147
Promotion of Physical The short term effects of anxiety include rapid breathing and increased heart
and Mental Health
rate. Also the blood flow concentrates more in the brain. Long term/ chronic
anxiety can be detrimental to the quality of life of the individual. Experiencing
stress can also lead to development of anxiety in an individual as can substance
use disorder and a critical medical condition (Cherney, 2018).
Experiencing anxiety can also lead to developmental of digestion related issues,
high risk for infection, and functioning of respiratory system and cardiovascular
system can also get affected (Leonard, 2018).
Some of the symptoms experienced during anxiety are feelings of nervousness
and fear, feeling restless, experiencing panic attacks, increased heart rate, rapid
breathing, perspiring, tiredness, feeling weak and dizzy, inability to concentrate,
sleep related problems, feeling nauseous, chest pain and so on (Leonard, 2018).
It is important to differentiate between anxiety and anxiety disorders. Anxiety
can be termed as a reaction to stress that is normal. And from time to time
each one of us faces anxiety. As there are various techniques to manage stress,
in a similar manner anxiety can also be managed in order to avoid its detrimental
effect. With regard to anxiety disorders there may not be any stressors that
creates anxiety and in fact the individual may experience anxiety at all times.
Further, the degree and duration of anxiety experienced by an individual with
anxiety disorder is much more. In anxiety disorders, there are other physical
and psychological symptoms as well besides worry. Most importantly, an
individual with anxiety disorder will not be able to function adequately.
Let us now briefly focus on various anxiety disorders.
The disorders that are categorised under anxiety disorders have certain common
features like experiencing anxiety or worry and experiencing excessive fear as
a result of which the individual experiences behavioural disruptions.
Following are the anxiety disorders as stated in DSM 5 (Ray, 2015):
Separation Anxiety Disorder: This is irrational fear of being separated
from individuals that one has attachment with. And such a fear is not age
appropriate and also interferes with the individual’s day to day functioning.
Selective Mutism: This disorder can be termed as an anxiety disorder
during childhood that is denoted by inability to speak and communicate
in certain social situations like school. Such children communicate normally
in other setups, in which they are at ease and feel safe.
Panic Disorder: Includes panic attacks that are recurrent along with
experiencing distress that is both physiological and psychological.
Agoraphobia: Phobia can be explained as an irrational fear. And Agora
means open spaces in Greek. Agoraphobia can be explained as an irrational
fear of finding oneself in situations from which it would be difficult to escape
or possibility of experiencing share and humiliation. Or fear of being in
a situation where help may not be available in case panic symptoms are
experienced. Individuals with this phobia have fear of being in open or
enclosed spaces, using public transport, being in crowded places etc.
148
Specific phobia: Specific phobia can be termed as persistent and intense Mental Illness
Experiences
fear of certain objects, situations, events and activities that as such are
harmless. Individuals diagnosed with such phobia find it difficult to cope
with the fear despite of knowing that it is excessive.
Social Anxiety Disorder (Social Phobia): This mainly relates to speaking
in public or being in social set up, in company of others that induces anxiety.
Generalised Anxiety Disorder: The individual diagrosed with this disorder
is persistently and excessively anxious/ worried and that interferes with his/
her day to day functioning.
Substance- Induced Anxiety Disorder: This disorder is diagnosed when
the symptoms such as being restless, nervous and experiencing panic attacks
are caused as a result of consumption of certain drugs or due to
discontinuing the consumption of certain drugs.
Anxiety Disorder Attributable to Another Medical Condition: Certain
medical conditions will lead to an individual experiencing anxiety, panic
attack and so on.
Other Specified and Unspecified Anxiety Disorder: Other specified
anxiety disorder is diagnosed when the complete criteria for certain anxiety
disorder is not met but anxiety symptoms are displayed by the individual
that cause distress in him/ her. And unspecified anxiety disorder is diagnosed
when symptoms related to anxiety disorder are displayed by an individual
that cause distress as well, however, sufficient information is not available
to diagnose certain anxiety disorder. Such a situation is likely to occur in
emergency room set up where the case history and appropriate evaluation
are not possible or not available (Jacofsky et al. 2020).
In DSM IV-TR, Obsessive Compulsive disorder was included under Anxiety
disorder, but in DSM 5, it is discussed separately.
Anxiety disorders can have a negative impact on psychological, physical as well
as social wellbeing of an individual.
In order to treat anxiety disorders psychotherapies like Cognitive Behaviour
Therapy (CBT) can be used. Though different therapies can be used for different
anxiety disorders. For Generalised Anxiety Disorder, for instance, CBT and
behaviour therapy can be used. Besides medication may also be given. Exposure
therapy and social skills training can be used for social anxiety disorder. Further
mindfulness meditation can also be helpful in dealing with anxiety disorders.
It is again to be remembered that the diagnosis and treatment of these disorders
need to be carried out by necessarily qualified individuals with required expertise.
Check Your Progress II
1) What is Anxiety?
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................................................................................................................ 149
Promotion of Physical 2) List any five anxiety disorders.
and Mental Health
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The next unit will further focus on prevention, management and intervention for
physical and mental health.
156
Mental Illness
11.7 REFERENCES Experiences
Leonard, J. (2018). What does Anxiety Feel Like and how does it Affect the
Body? Retrieved https://www.medicalnewstoday.com/articles/322510.php.
Sanderson, C. A. (2013). Health Psychology. USA: John Wiley & Sons, Inc.
The Difference between Regular Feelings of Anxiety and a True Anxiety Disorder,
retrieved from http://www.ulifeline.org/articles/439-anxiety-vs-anxiety-disorders
on 5th January, 2020 at 5:45 pm.
1) What is Anxiety?
Panic Disorder
Agoraphobia
The Substance- related and Addictive Disorders include ten different classes
of drugs, namely, alcohol; caffeine; cannabis; hallucinogens (with separate
categories for phencyclidine [or similarly acting arylcyclohexylamines] and
other hallucinogens); inhalants; opioids; sedatives, hypnotics, and anxiolytics;
stimulants (amphetamine-type substances, cocaine, and other stimulants);
tobacco; and other (or unknown) substances
161
UNIT 12 PREVENTION, MANAGEMENT
AND INTERVENTION*
Structure
12.1 Objectives
12.2 Introduction
12.3 Cultivating Human Strengths and Virtues
12.4 Hope and Optimism
12.4.1 Approaches to Optimism
12.4.2 Hope Theory
12.1 OBJECTIVES
After reading the Unit, you will be able to:
describe different ways of promoting health and well-being;
elucidate the preventive approaches as well as intervention measures for
health behaviours;
discuss the character strengths model and its use in health and well-being;
know the approaches to optimism and hope theory and their application
for human well-being;
discuss the ways of gainful employment and how it helps in the individual’s
well-being; and
explain the role of exercise, nutrition, yoga and meditation in health and
well-being of people.
12.2 INTRODUCTION
As you have learned in the previous units, health is not an uni-dimensional
concept. It is better understood and effectively managed from a multi-dimensional
approach. You have learned the role of biological, psychological and social
162 * Prof. Swati Patra, Faculty, Discipline of Psychology, SOSS, IGNOU, New Delhi
factors in explaining health and illness. The biopsychosocial model plays a crucial Prevention, Management
and Intervention
role in health behaviours. We need to be aware about the health compromising
behaviours such as smoking, substance use etc. that negatively impact both our
physical and mental health. And the focus should be on the health enhancing
behaviours and health protective behaviours. Hence a multi-centric approach
involving preventive approach as well as intervention approach towards health
and well-being is required. This can focus on the different aspects of our life
including physical health, personal character development, relationships, employment
and career, and mental health. In this Unit, you will learn about different ways
in which we can promote our health and well-being.
Health is defined by the WHO as a “state of complete physical, mental and
social well-being, and not merely the absence of disease or infirmity”. Both
physical and mental health are affected by our health behaviours. Health
behaviours refer to the behaviours or actions undertaken by people to maintain
and enhance their health. Certain behaviours can protect our health and some
enhance our health. Examples of some positive forms of health behavior are
exercise, balanced diet, avoiding drugs, adequate sleep, friendship and social
relations. Thus, the health behaviours are crucial as they prevent health problems,
and maintain and enhance our health and well-being.
Pursuit of good health and wellbeing is an important life goal. Managing our
health can be preventive, taking care of the things before the problem occurs
as well as intervention based, after the illness has occurred. Both are essential
and affect our health and well being.
We will discuss in the present Unit various strategies to promote health and
well-being that can be used both as a preventive and intervention measure.
Mindfulness thus involves paying attention to and be aware of the present moment
or moment-to-moment experience without judging or evaluating it. Thus, it can
be said to consist of the following seven attributes such as, Non-judging,
Patience, Open mind, Trust, Non-striving, Acceptance, and Letting go (Kabat-
Zinn, 1990). One needs to practice these seven essential qualities to develop
mindfulness.
People do have mindfulness moments in their life, for example, when one is
fully engrossed in a cricket match or writing a story. However, this needs to
be practiced in all aspects of life, whether eating, walking, listening or studying
or doing any work. Hence, mindfulness, as a personal quality, needs to be first
cultivated gradually in the limited context of meditation, and then it begins to
transfer to other aspects of life (Baumgardner & Crothers, 2015, pg. 290).
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178
SUGGESTED READINGS
Agarwal. R. (2001). Stress in Life and at Work. New Delhi: Sage Publications.
Baumgardner, S., & Crothers, M. (2015). Positive Psychology. Noida, UP, India:
Pearson.
Carr, A. (2004). Positive Psychology: The Science of Happiness and Human
Strengths, NY: Routledge.
Cartwright, S and Cooper, C. L. (1997). Managing Workplace Stress. New
Delhi: SAGE.
Davidson, J. (2004). Stress Management. Petaling Jaya, Malaysia: Advantage
Quest.
Edworthy, A. (2000). Managing Stress. Philadelphia. Open University Press.
Gregson, S. (2000). Stress Management. Mankato, MN: Capstone Press.
Hancock, P. A., & Desmond, P. A. (2008). Stress, Workload and Fatigue.
Boca Raton, Fla: CRC Press.
Hariharan, M., & Rath, R. (2008). Coping with Life Stress. New Delhi: Sage
Publication.
Johnson, S. L., Hayes, A. M., Field, T., Schneiderman, N. & McCabe, P.
M. (2000). Stress, Coping, and Depression. New Jersey: Lawerence Erlbaum
Associates.
Lazarus, R. S. & Folkman, S. (1984). Stress, Appraisal and Coping. New
York: Van Nostrand.
Linden, W. (2005). Stress Management. Thousand Oaks, Calif.: SAGE
Publications.
Marks, D.F., Murray, M., Evans, B., & Estacio, E.V. (2015). Health Psychology.
(4th ed.). London: Sage.
Sarafino, E. (2004). Behavior Modification. Long Grove, IL: Waveland Press.
Sarafino, E.P., & Smith, T.W. (2017). Health Psychology: Biopsychosocial
Interactions, (9th ed.). John Wiley & Sons.
Snyder. C. R. (2001). Coping with Stress. Oxford: Oxford University Press.
Snyder, C.R., Lopez, S.J. & Pedrotti, J.T. (2011). Positive Psychology: The
Scientific and Practical Explorations of Human Strengths (2nd ed.), New Delhi:
Sage Publications.
Pestonjee, D. (1999). Stress and Coping. New Delhi: Sage Publications.
Pettinger, R. (2002). Stress Management. Oxford, U.K.: Capstone Pub.
Wainwright, D. & Calnan, M. (2009). Work Stress. Maidenhead: Open
University Press.
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