Research paper on stress management

Generally, a high scale score T score above 60 indicates protection and a low score T score of 40 indicates risk, but for some of the scales the interpretation is reversed. The Stress Profile was developed and normalized for the general population, and which was adapted and translated into Spanish. The psychometric properties of the instrument report that the estimate of the test-retest reliability was found in a range of 0. Their main responses to stress were: 1 eating; 2 going out with friends; and 3 sleeping We developed two items based on these results, each with twelve options from which participants chose the most significant and frequent source of item 1 31 and response to item 2 32 stress.

The mean T score on the Stress Profile Scale for this sample of students was There were no great sex differences here, as the first five sources of stress were the same for men and women.

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The main responses to stress were: 1 listening to music, 2 talking about the problem with a friend, 3 physical exercise, 4 going out with friends, 5 talking to a relative, 6 sleeping more than usual, 7 watching TV, 8 eating more than usual, 9 smoking, and 10 drinking some alcohol. The first three responses were the same for men and women, listening to music, talking about the problem with a friend, and exercising.

These data indicate that the students in our sample are well protected against stress, because most of them reported normal stress levels, the T score for the Prevention subscale was above 60, and no risk factors were observed. However, there are some significant differences between men and women, as indicated in Table 1. Both men and women had T scores above 60 on the Prevention subscale, indicating that their health habits provide above average protection against stress-related illnesses.

The T scores for these risk factors were between 40 and 60 within normal limits , indicating that our sample was not experiencing excessive stress. However, there were significant sex differences on these factors, as shown in Table 2. We also compared students with respect to their year in high school and found that most of their T scores were in the 40 to 60 range within normal limits , with the exception of the Health Habits Prevention subscale T score above 60 , which is an indicator of protection against stress.

These results are shown in Table 3. We used the Kruskal—Wallis Test for K independent samples to examine between groups differences on the Protection Scales. Also, for Health Habits Scale, we can say first and third year students are in better health than second year students. First and second year students had T scores of On the Cognitive Strength Scale, the T scores for the first, second, and third year students were The results for two other coping style subscales were consistent with these findings of increasingly better stress management with progress through high school.

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The fact that stress risk factors as measured on all the scales were within normal limits T scores from 40 to 60 indicates that this sample of students is protected against stress. However, the between group differences we observed indicate that some of them are more vulnerable to stress than others. The final scale we examined was a measure of Psychological Well-being. Table 4. We found sex differences on the Stress Scale indicating that women experience more stress than men in high school, which is consistent with research indicating that women tend to express higher levels of stress and anxiety than men 32 , as well as more happiness, which may mean that women tend to feel and express feelings with more intensity than men We also found that stress levels varied by year, with first and third year students reporting significantly less stress than the second year students.

This may be attributable to the heavier course load and more difficult subjects such as math, chemistry, and physics that second year students take, but it may also reflect the career-oriented choices second year students must make at the end of the school year, including decisions about which subjects they will take the next year.

Psychologists who work with these boys and girls say that the second year students spend more time seeking vocational guidance and career advice than the other students. The students in this study reported that exams were their greatest source of stress, which may indicate that students need help to improve their study skills 8 and they may also need additional vocational guidance, as making career choices was the second greatest source of stress in this study Finally, the finding that family problems were the third most important source of stress for our students raises concerns about the social context of their home lives This is of concern because children from families that are in conflict, aggressive, negligent, or simply cold toward one another have a greater risk of developing nervous system disorders, cardiovascular disease, and emotional dysfunctions in establishing new social relationships With respect to our third objective, we found that negative coping styles were used more frequently than positive styles The three principal responses to stress were 1 listening to music, 2 talking with a friend about the problem, and 3 exercising.

These results are consistent with a principal coping style of Threat Minimization.

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People who cope with stress by minimizing the threat tend to avoid the stressful situation rather than trying to find a solution to it, which just postpones the ultimate resolution of the situation. We use cookies to help provide and enhance our service and tailor content. By continuing, you agree to the use of cookies. To learn more, visit our Cookies page. This page was processed by aws-apollo1 in 0. Skip to main content. Copy URL. See all articles by CMA Dr. Abstract Stress is generally indicated as a deviation from normal functioning of body and mind.

Panigrahi, Ashok, Managing Stress at Workplace Register to save articles to your library Register. Paper statistics. Cognitive Social Science eJournal Follow. Chronic stress results when there are constant multiple stressors or major life stressors present 4. Additional significant stressors include relationships, family responsibilities, family and personal health problems, job stability, and personal safety 3. Major events, such as the death of a loved one, divorce, and moving also can produce chronic stress. Stress is a significant individual and public health problem that is associated with numerous physical and mental health concerns.

Managing Stress at Workplace

Cardiovascular disease, obesity, diabetes, depression, anxiety, immune system suppression, headaches, back and neck pain, and sleep problems are some of the health problems associated with stress 4,8. These conditions are some of the most burdensome health problems in the United States based on health care costs, the number of people affected, and the impact on individual lives.

Just as stress can increase the risk for chronic diseases and other health problems, dealing with chronic conditions and poor health can increase the amount of stress one experiences. Stress also influences behaviors that affect health. Diet choices, sleep habits, and drug use are behaviors that are often negatively affected by stress 3.

There are general recommendations for stress management that can be applied in most situations. A comprehensive stress management program will include specific techniques prescribed on an individual basis, but general stress management recommendations are presented in Table 2. Exercise and stress research has typically focused on aerobic exercise. There have been consistent findings that people report feeling calmer after a to minute bout of aerobic exercise , and the calming effect can last for several hours after exercise.

Recently, there has been an increased amount of research on the role of mind-body types of exercise such as yoga or Tai Chi.

  • Research paper: The Role of Exercise in Stress Management -.
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Unfortunately, there is somewhat limited research on the role of resistance exercise in stress management. The exact physiological mechanisms to explain how exercise improves stress have not been delineated. Human and animal research indicates that being physically active improves the way the body handles stress because of changes in the hormone responses, and that exercise affects neurotransmitters in the brain such as dopamine and serotonin that affect mood and behaviors 9, A study that tested the time-out hypothesis used a protocol that had participants exercise but did not allow a break from stress during the exercise session 5.

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Participants were college-aged women who reported that studying was their biggest stressor. Self-report of stress and anxiety symptoms was assessed with a standard questionnaire before and after four conditions over 4 days. The conditions were quiet rest, study, exercise, and studying while exercising. These conditions were counterbalanced across participants, and each condition was 40 minutes in duration. Summaries from recent reviews on yoga or Tai Chi clinical trial interventions indicate that these mind-body types of exercise can be effective in reducing stress 7,14, The authors of these reviews suggest that the results should be viewed with caution because study quality was varied 7, However, it should be noted that reductions in stress reported in one review were similar to or greater than reductions from other types of commonly used stress management techniques 7.

In addition to understanding how exercise can help manage stress and the types of exercise to recommend for stress management, it is important to understand common barriers that might affect exercise participation in high-stress clients. Lack of time is the most commonly reported exercise barrier for individuals in general. A lack of motivation, fatigue, poor sleep habits, and poor dietary habits are factors associated with stress that can negatively impact exercise compliance and adherence 4.

Common exercise barriers and stress-related health problems should be taken into consideration when developing an exercise prescription for high-stress individuals. Fortunately, the recommendations for exercise in the role of stress management fit with the current health recommendations The proposed physiological adaptations thought to improve the way the body handles stress and recovers from stress can occur with a regular moderate to vigorous aerobic exercise program 12,13,16 , such as the recommendations of minutes of moderate-intensity aerobic exercise per week or 75 minutes of vigorous-intensity aerobic exercise per week.

If an individual is using exercise as a time-out from stressors, shorter duration activity can serve the purpose, especially when lack of time or fatigue is a concern. Consider an individual who reports significant work-related stress. Breaking the exercise into two to minute sessions, one before work and one at lunch time when possible, can help combat stress throughout the day. Because resistance training produces different exercise adaptations compared with aerobic exercise , it might not affect the way the body physiologically reacts to stress as aerobic exercise does. However, the acute effect of a time-out to reduce stress can be beneficial.

In addition, clients can receive the numerous health benefits associated with resistance training. The resistance exercise prescription for general health benefits of 2 to 3 days of exercise to target all of the major muscle groups performed at a moderate intensity of 8 to 12 repetitions can be recommended. The studies included in the recent reviews of Tai Chi and yoga indicate that sessions between 60 and 90 minutes performed 2 to 3 days per week were effective in reducing stress and improving feelings of well-being 7,14, A study conducted in a worksite environment showed that 15 minutes of chair-based yoga postures was effective in reducing acute stress when assessed by self-report and with physiological measures e.