16289147 Stress Coping SkillseBook

8212019 16289147 Stress Coping SkillseBook

httpslidepdfcomreaderfull16289147-stress-coping-skillsebook 141

No matter

how hard the past

you can always begin

again ndash Buddha

KUMARMAHI

Stress Coping Skills



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CCCContentontentontentontent

1

Thinking feeling and action

2 Three step coping process

3 Top three coping method

4

Attitude and stress

5

Stress coping skills training - An overview

6

Mind set for coping with stress

7

Relaxation and stress

8

Assessing stress -checklist for you9

Problem solving and stress

10

Strategies to improve your learning and performance



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Thought will produce mixture of emotions

What we are doing with our life situation Where you are now and where you want to

go Either you are using or loosing our life energy You can check it now See the four

squares yellow green red and blue

The colour yellow green and red represent the traffic signal

Passive ndash waiting for something to happen (chance chance chance chance)

Active ndash make something to happen (choice choice choice choice)

Confused ndash obstacle or lack of clear plan or goal (confuse confuse confuse confuse)

Withdraw ndash give up avoidance (cut cut cut cut down down down down)

You can stay temporarily if you are in yellow

You can go if you are in green because you have learn to use your stress



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Primary emotions

bull Anger

bull Fear

bull Worry

Secondary emotions

bull Guilt

bull Shame

bull Envy etc

3 Why

Cause what you make it

Our personal resources is very important to handle our thinking and feelings

What is lacking in you Each one is important to handle life events

1 Knowledge

2 Skills

3 Objectives- purpose meaning

4 Practice

5 Social support

4 What

Effects what happen to you if you do not handle properly of your life events

It will affect the three important domains

Personal ndash how you feel about yourself in other words how you relate with yourself

your confidence motivation self esteem etc



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3 Communication skill

Most of our communication are partial we are poor listener Appropriate

communication prevents us from much stress For example aggressive people

dominate others non assertive people avoid the issue

4 Interpersonal skill

Family and friends are important in helping us to cope with stress Developing and

maintaining satisfying relationship may be necessary during a period of stressful life

situation

5 Self-regulation

We need to regulate our thinking feeling and acting so that they are most

appropriate to the situation which prevent from stress

These five skills are complementary to each other and are essential for us to become preventive and proactive to our stressful life events

Buddhist perspectiveBuddhist perspectiveBuddhist perspectiveBuddhist perspective - -- - stressful life stressful life stressful life stressful life

Four noble truth

I Life is suffering

II Suffering has a cause the cause can be known

III Suffering can be brought to an end

IV The path to end suffering has eight parts

1 right understanding

2 right mindfulness which together are wisdom

3 right speech



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4 right action

5 right living which together are morality

6 right effort

7 right attentiveness

8 right concentration which together are concentration

Stress coping - modern perspective

I Stress is inevitable

II Stress has a cause the cause can be known

III We can prevent control and cope up with stress

IV The way to cope up with stress

1 knowledge ndashWisdom Self ndash awareness- know about onersquos strength and weakness

Knowledge about onersquos own stress and coping

2 skills

i Critical thinking ndash clear thinking (minimum error and bias)

ii Problem solving amp decision making

iii Communication ndash right speech

iv Interpersonal

v Self ndash regulation

3 objectives ndash values plan goal purpose and meaning of your life

4 practice ndash right living practicing meditation relaxation exercise and diet etc

5 social support ndash interdependence giving receiving help

we are going to learn these five areas one by one in the following posts



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Understanding our own stress is very difficult but it is also very important To know

more about what is controllable and what is uncontrollable see the following table

Think What is your mild moderate and major stressor

Type Example Duration Eliminate Need Goal

MildTraffic

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support

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support

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We have mild moderate and major stressors in our life some can be changeable some

can not change Identify what is changeable and do it what is appropriate and

necessary identify what is unchangeable and learn to accept it we can change our

attitude and response to the event but we can not change our gender parents etc

Think about it today

what is changeable

what you are going to do

what is unchangeablelearn to accept it



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1 Proactive coping

You can do something before the stressful events occur

One can cope before stressful events take place while it is happening or afterwards

We can anticipate prevent or seek challenges We can increase or invest our

personal social resources effectively We can not wait for the things happened we

can make the things happen by our active effort

Example for proactive coping



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-preparing for an exam or an interview well in advance

-managing our time or relationship

-working out our plan or goal with commitment

Changing our attitude focusing the present or future events

2 Meaning making

You can do something even after the stressful events

Sometime changing the way we think feel and act will help us to deal with our

stress Reorganizing reinterpreting reframing restructuring and looking for the

positive of stressful events are the ways to make meaning many of the

psychotherapy aims at nothing but changing the way of thinking feeling and

acting Changing our self to fit into the unchangeable external reality is essential to

cope with it

Example for the meaning making

We can take a new look make new meaning

Failure as a feedback

Change as a challenge

Obstacle as an opportunity

Changing our response to the past or present event



983115983157983149983137983154983149983137983144983145

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3 Religious coping

You can do something even in extreme stress

All religions offer a framework for understanding interpreting and accepting our

stressful life events When we encounter uncontrollable circumstances the only thing

we can do to comfort ourselves is to surrender to God the almighty This will give at

least the illusion of control over the situation Positive religious coping is the only

way if all the coping methods failed this method can give us a sense of relief and

peace in extremely uncontrollable stressful circumstances

Example

Think how one can cope with these following situations

Death of loved one

Life threatening incurable illness such as cancer

Violence terrorism

Transforming oneself beyond their own limitsTo gain strength and acceptance

Top three protecting shield that helps us to deal with our stress

1 Personal development

How we relate with ourselves

Personal attributes such as self-esteem self-worth self-determinism optimism

hope and self-efficacy directly related to our stress Personal development is the first



983115983157983149983137983154983149983137983144983145

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protecting shield from stress We need to feel good about ourselves

Take personal responsibility

2 Social development

How we relate with others

Our communication relationships giving receiving help and managing conflict

all requires honesty genuineness and mutual trust We need other persons help and

support to cope with stress This will be the second protecting shield that protects us

from stress

Take social responsibility

3 Work or task

How we relate with our task or work

Only through our meaningful contribution or achievement we can believe

our ability meaningful contribution and our achievements make us feel worthy

boost our esteem We may gain new friends others may appreciate accept and

respect us We need to achieve learn or contribute something This is the third

protecting shield that helps us from stress

Contribute something meaningfully

These three domains in our life serve as protecting shields which make a

difference in our life If we learn to respond instead of reacting to our life events



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Do more than hear ndash listen

Do more than listen ndash understand

- JohnHRhoade

Relationship can be a common source of stress and also important resource for

combating stress Relationships provide us

Love

Intimacy

Reassurance of worth

Tangible assistance

Guidance

Informational support and

Emotional supportBuilding strong relationship is very essential to cope up with stress High quality

social relationships involves being aware of our thinking feeling and then

communicating those ideas Maintain relationship involves recognizing difficulties

early and dealing with our own hidden agenda mind reading and negative

assumptions etc The ability to communicate care and concern is essential to maintain

a good relationship Effective communication in our interaction with others can be a

significant way of lowering our own stress levels even in unpleasant situations we can

feel good about our own skillful responses Learning to communicate better will get us

involved with others and help us express our needs more clearly and calmly We need

to learn to understand and regulate emotions of other people to cheer them up when

they are down to engage them when we want them to listen to us



983115983157983149983137983154983149983137983144983145

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Some tips to improve your communication and relationships

We share our inner feelings only with Dear Near one because they use their Ear

(listen)

Did you notice ear denote that

Empathy

Acceptance

Respect Do you know what listening means

L LL L earn to wait before you speak

I II I nitiate someone to share their feelings

S SS S ilently observe

T TT T est your understanding by using paraphrase reflect back

E EE E mpathize

N NN N eed your acceptance and understanding but not your premature advice

Do you know the importance of empathy

To L isten to some O ne V alue E mpathy

To L ove some O ne V alue E mpathy

To L ead O thers V alue E mpathy

To L ink with some O ne life V alue E mpathy

Empathy is nothing a pure form of love Regardless of others fault behaviour learn to

love This is a way to live Donrsquot be sources of stress to others learn to give emotional

support to others



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3 Cognitive behavioural training (CBT)

Objectives ndash minimize faulty distorted thinking attitude and behaviour

There is a reciprocal relationship between thinking (cognition) feeling (affective) and

action (behaviour) CBT emphasizes the importance of changing our thinking feeling

and behaviour as a way to reducing symptoms and improving functioning and our

well being

Training involves identifying and modifying biased or distorted thought process

attitude and behaviour by using self- monitoring and cognitive restructuring etc

4 Mindfulness training

Objectives ndash experience new relationship with mind-body instead of same old pattern

To teach people how to manage every day stress by observes the moment by moment

sensation cognition and emotions without judging whether they are bad or good Thecore principle is non-judging patience trust non-striving beginners mind acceptance

and letting go

Training involves mindful breathing body scan mindful walking mindful meditation

and mindfulness of everyday activities

5 Behavioural rehearsal

Objectives ndash teach specific skills

Specific procedure that aims at replaces deficient or inadequate responses by efficient

and effective behavioural patterns

Training involves modeling role-playing etc



983115983157983149983137983154983149983137983144983145

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6 Anger management

Objectives ndash reduce impulsive unwanted anger

Aims at minimize anger frequency intensity duration and moderate anger

expressions Training involves understand and modifying cognition (thinking) arousal

(feelings) behaviour (its outcome)

7 Anxiety management

Objectives ndash reduces discomfort and improve performance

To minimize anxiety unwanted physiological arousal which result of faulty perception

or learning

Training involves relaxation guided imagery home work assignment and real life

practice

8 Communication skills training

Objectives ndash improving relationship and reduce conflict

To reduce inappropriate communication conflict and maximize effective interpersonal

communication relationships

Training focuses listening skill assertiveness and empathy skill etc

9 Relaxation training

Objectives ndash minimize physical physiological impact of stress

To reduce physiological manifestation of stress by teaching the person to become

aware of muscle tension and to release that tension



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Example

bull Your temperament- impulsive

bull Your personality - type A

bull Your information processing style ndash irrational

bull Your current mood ndash irritation

bull Your dominant emotion ndash anger

bull Your communication style ndash non assertive

bull Your physical condition ndash lake of sleep

bull Your health ndash illness

bull Your body chemistry ndash alcohol drugs

bull Your work load - too much to do

bull Your role model ndash form your parent

bull Your financial condition ndash sudden change

bull Your social support ndash emotional support

bull Your ability believe ndash confidence

bull Your perception of the event ndash point of view

bull Your conflict ndash interpersonal problems

bull Your preoccupation ndash unresolved issues

All the above items makes you vulnerable and rise your stress level if it is temporary

nothing to worry but if it exist over a period of time you need to get necessary help

from appropriate person



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983115983157983149983137983154983149983137983144983145

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3 Think positively have faith

Cultivate a positive attitude to life and its challenges and replace negative or irrational

thoughts with realistic positive affirmations routes and have motivation to face your

problems

4 Clear goal and plan

Our goal need to be well defined realistic and must re-evaluate often otherwise leads

to failure or disappointment It is wise to plan for each day be flexible and make

change if necessary

5 Effective communication

The ways we communicate improve our relationship If you are overwhelmed with

your feelings such as anger you can not think of an appropriate expression or

communication Improve your communication skills which will help you to clearly

state what you feel and want

6 Be creative and courage

Present world repeatedly challenge us with new complex problems We need to be

creative and courage to deal with them Successful coping may increase our self-

confident improve our relationship and help us to learn new skills

7 Taking care of physical health

Good physical health helps you to meet lifersquos challenges We need to gain knowledge

about health related issues and get adequate sleep exercise sleep and leisure time

for yourself



983115983157983149983137983154983149983137983144983145

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8 Mutual help

Healthy relationships are very important in helping us to cope with stress We need to

learn to give and receive help from others Learn to respond to the feeling and needs

of others communicate effectively cultivate positive attitude towards others Adaptive

social skills will improve our quality of life

7 Relaxation and stress

Relaxation methods help us to deal with many kinds of stress Since we respond to

stress in a different way we need to find our own way to relax Stress create tension

arousal and distress relaxation involves just the opposite reducing tension arousal

and distress

Relaxation involves

-increase awareness of muscle tension

-ability to control that tension

-control autonomic activity such as breathing heart rate etc

-ability to control cognitive activity

Relaxation training ndash An overview

1 Progressive or deep muscle relaxation

Helps you to let go of unnecessary muscle tension



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2 Stretching or yoga

Helps your body to become more flexible and relax

3 Breathing exercises

Helps to quiet your mind and relax your body

4 Autogenic training

Focus on suggestion or image that may directed towards relaxation

5 Guided imagery

Entertain a fantasy may evokes positive feelings and relaxation

6 Meditation and mindfulness

With certain type of awareness we fully attend our thoughts feelings without

judgment

All the above methods are very effective and require training

7 Other common methods ndash may not require training

Sleeping ndash perhaps the simplest and natural way to relax you

Having sex ndash refresh you

Listen to music songs etc

Reading watching TV go for a walk

Talk to someone socialization

Take a warm bath or shower etc

Enjoy nature



983115983157983149983137983154983149983137983144983145

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Negative way of relaxation

You may think the following methods relaxing you but it creates opposite of relaxation

and has their own negative consequences Be aware of it

-Smoking

-Alcohol drugs etc

-Pornography engage in sexual talk etc

-coffee or some of the soft drinks

Relaxation techniques will be effective if

-Taught by trained professionals

-suitable to your needs and capability

-when practice become our part of everyday routine

Now find out your suitable method and relax yourself

8

Assessing stress -checklist for you

Handling stress is not always easy hence there is a complex interrelated issues

involved in it We must pay attention to the following areas of individual to help them

more effectively Otherwise you may handle only superficial problems

I General factors

1 Physical ndash health nutrition specific symptom etc

2 Psychological ndash coping style self-esteem personal characteristics etc

3 Social - family interpersonal conflict separation attachment etc



983115983157983149983137983154983149983137983144983145

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4 Academic ndash failure demand unfamiliar environment etc

5 Work related ndash overload harassment conflict etc

6 Environmental ndash violence unfair policy culture etc

II Specific personal factors

1 Cognition ndash distortion rigidity negative attribution etc

2 Emotion ndash depression anxiety anger etc

3 Behaviour ndash substance abuse risk taking withdrawalisolation

III Temporal factors

1 Duration

2 Frequency

3 Perceived or real problem

4 Perceived controllability

5 Perceived efficacy believe

6 Perceived social support

7 Predictable outcome ndash hope

IV Other important factors

1 Need for medical treatment ndash life-threatening illness

2 Major life decision - separation leaving job school or college

3 Suicide ideation ndash unspoken area



983115983157983149983137983154983149983137983144983145

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9 Problem solving-essential for stress management

Problem solving involves finding our way towards a goal The object of problem

solving is usually a solution answer or conclusion The capacity to solve problems

successfully in the real world is a crucial component for ones well-being Learning

these skills helps us to improve our ability to cope with stress Problem solving

bull Forms part of thinking

bull Most complex of all intellectual functions

bull Higher-order cognitive process

bull Fundamental skills

Common steps in problem solving

1 Problem orientation

2 Problem definition and formulation

3 Generation of solutions

4 Decision-making

5 Solution implementation and verification

But the traditional information- processing model defined problem solving as a series

of cognitive skills in problem identification goal setting finding suitable solutions and

evaluating problem-solving outcomes but largely ignored the motivational affective

and behavioural aspects of problem solving

Ineffective problem solving and hasty decision making are more likely leads to

emotional distress and stressful pay off We need to develop systematic approach when

we are dealing with complex real life problems



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Why some problems are complex

1 Conflicting motives

2 Uncertain ambiguous situation

3 Risk involved

4 Different perspectives point of views

5 Many people involved

6 Different solution

Barriers

1 Lack of knowledge skills

2 Personal social factors- values attitudes emotion expectation pressure

3 Cognitive errors ndashrigid impulsive thinking pattern

4 Poor emotional regulation ndashmood swing aggression

5 Lack of social perception6 Lack of motivation

7 Poor self regulation

Social Problems

Any situation that brings forth feelings of discomfort such as conflict stress anxiety

etc resulting from interaction or relationships with others Social Problems including

Impersonal problems such as-financial problems

Personal problems such as ndash emotional behavioural problems

Interpersonal problems such as ndash marital family conflict Social problems such as ndash

violence racial discrimination



983115983157983149983137983154983149983137983144983145

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Social problem solving

The self-directed cognitive-behavioural-affective processes by which a person attempts

to identify or discover effective or adaptive solutions for specific problems

encountered in everyday living

The interpersonal cognitive problem-solving

Ability to generate a number of alternative solutions to a conflict

Ability to choose and implement an appropriate solution to a conflict

Understanding and consideration of the social consequences of onersquos actions for

oneself and others

The ways we approach our problems

Social problem solving becomes ineffective when it is dominated by a negative attitude

towards problem solving impulsiveness and acting out behaviour or extreme delay

and avoidance

(1) Positive Problem Orientation - an optimistic attitude to tackling problems

(2) Negative Problem Orientation -a pessimistic attitude to solving problems

(3) Rational Problem Solving -a systematic approach to solving problems including

problem definition problem analysis and generation of alternative solutions

(4) ImpulsiveCareless Style -an ill-thought-out and hurried approach to solving

problems

(5) Avoidance Style -a tendency to procrastinate blame others or depend on others to

solve onersquos problems



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1 Avoidance

If you feel incompetent you probably seek to escape from it Avoidance will prevent

you from learning new skills Learning require active effort it is natural we feel

incompetent before mastering any task or skills To master a task or skill first you take

it as challenge and focus your mind on the process but not the end result

2 Believe

Success or failure mostly result of our attitude but not depends on our ability You

know we have unlimited potential Our belief becomes our attitude feelings and our

action Identify your self created limiting believes and challenge them

3 Comparison

Every one is unique Comparison creates negative impact on your learning and

performance You can compare yourself with your own progress it will motivate you

But donrsquot compare yourself with others negatively

4 Distraction

Our worries anxiety and external events distract us Distraction decreases our

concentration and focus Identify your distraction and minimize it

5 Effort

If you are willing to spare your time and energy you can reach your goal Set priority

keep your focus do it with commitment and motivate yourself



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CCCContentontentontentontent

1

Thinking feeling and action

2 Three step coping process


4

Attitude and stress

5

Stress coping skills training - An overview

6

Mind set for coping with stress

7

Relaxation and stress

8

Assessing stress -checklist for you9

Problem solving and stress

10

Strategies to improve your learning and performance



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Primary emotions

bull Anger

bull Fear

bull Worry

Secondary emotions

bull Guilt

bull Shame

bull Envy etc

3 Why




1 Knowledge

2 Skills


4 Practice

5 Social support

4 What







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situation

5 Self-regulation





Four noble truth

I Life is suffering






3 right speech



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4 right action


6 right effort










2 skills




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MildTraffic


Time

Effort

Build

resilience

Moderate

Relationship

Financial

problems

Long time Difficult

Time effort

Practice

Social

support

Practice

coping

Major

Physicaldisability

Death

incurable

illness


Acceptance

forgiveness

Social

support

Minimize

discomfort






what is changeable





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1 Proactive coping









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2 Meaning making







cope with it









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3 Religious coping








Example


Death of loved one


Violence terrorism









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from stress


3 Work or task












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problems




change if necessary













for yourself



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8 Mutual help









and distress

Relaxation involves










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5 Guided imagery




judgment









Enjoy nature



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-Smoking

-Alcohol drugs etc








8





I General factors






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1 Duration

2 Frequency












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4 Decision-making











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3 Risk involved




Barriers







Social Problems









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oneself and others




and avoidance






problems





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Primary emotions

bull Anger

bull Fear

bull Worry

Secondary emotions

bull Guilt

bull Shame

bull Envy etc

3 Why




1 Knowledge

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situation

5 Self-regulation





Four noble truth

I Life is suffering






3 right speech



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4 right action


6 right effort










2 skills




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MildTraffic


Time

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Build

resilience

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Relationship

Financial

problems

Long time Difficult

Time effort

Practice

Social

support

Practice

coping

Major

Physicaldisability

Death

incurable

illness


Acceptance

forgiveness

Social

support

Minimize

discomfort






what is changeable





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1 Proactive coping









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2 Meaning making







cope with it









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3 Religious coping








Example


Death of loved one


Violence terrorism









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from stress


3 Work or task












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support to others



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well being







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6 Anger management








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problems




change if necessary













for yourself



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8 Mutual help









and distress

Relaxation involves










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5 Guided imagery




judgment









Enjoy nature



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-Smoking

-Alcohol drugs etc








8





I General factors






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1 Duration

2 Frequency












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4 Decision-making











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3 Risk involved




Barriers







Social Problems









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oneself and others




and avoidance






problems





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bull Fear

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bull Guilt

bull Shame

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3 Why




1 Knowledge

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situation

5 Self-regulation





Four noble truth

I Life is suffering






3 right speech



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MildTraffic


Time

Effort

Build

resilience

Moderate

Relationship

Financial

problems

Long time Difficult

Time effort

Practice

Social

support

Practice

coping

Major

Physicaldisability

Death

incurable

illness


Acceptance

forgiveness

Social

support

Minimize

discomfort






what is changeable





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1 Proactive coping









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2 Meaning making







cope with it









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3 Religious coping








Example


Death of loved one


Violence terrorism









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from stress


3 Work or task












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- JohnHRhoade



Love

Intimacy


Tangible assistance

Guidance















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(listen)


Empathy

Acceptance






E EE E mpathize









support to others



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well being







and letting go










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6 Anger management








or learning


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problems




change if necessary













for yourself



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8 Mutual help









and distress

Relaxation involves










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5 Guided imagery




judgment









Enjoy nature



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-Smoking

-Alcohol drugs etc








8





I General factors






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1 Duration

2 Frequency












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4 Decision-making











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3 Risk involved




Barriers







Social Problems









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oneself and others




and avoidance






problems





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3 Why




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5 Social support

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situation

5 Self-regulation





Four noble truth

I Life is suffering






3 right speech



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4 right action


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MildTraffic


Time

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resilience

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problems

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Social

support

Practice

coping

Major

Physicaldisability

Death

incurable

illness


Acceptance

forgiveness

Social

support

Minimize

discomfort






what is changeable





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1 Proactive coping









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2 Meaning making







cope with it









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3 Religious coping








Example


Death of loved one


Violence terrorism









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from stress


3 Work or task












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problems




change if necessary













for yourself



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8 Mutual help









and distress

Relaxation involves










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5 Guided imagery




judgment









Enjoy nature



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-Smoking

-Alcohol drugs etc








8





I General factors






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1 Duration

2 Frequency












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4 Decision-making











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3 Risk involved




Barriers







Social Problems









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oneself and others




and avoidance






problems





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1 Avoidance





2 Believe




3 Comparison




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Primary emotions

bull Anger

bull Fear

bull Worry

Secondary emotions

bull Guilt

bull Shame

bull Envy etc

3 Why




1 Knowledge

2 Skills


4 Practice

5 Social support

4 What







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situation

5 Self-regulation





Four noble truth

I Life is suffering






3 right speech



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4 right action


6 right effort










2 skills




iv Interpersonal








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MildTraffic


Time

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Build

resilience

Moderate

Relationship

Financial

problems

Long time Difficult

Time effort

Practice

Social

support

Practice

coping

Major

Physicaldisability

Death

incurable

illness


Acceptance

forgiveness

Social

support

Minimize

discomfort






what is changeable





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1 Proactive coping









983115983157983149983137983154983149983137983144983145

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2 Meaning making







cope with it









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3 Religious coping








Example


Death of loved one


Violence terrorism









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from stress


3 Work or task












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- JohnHRhoade



Love

Intimacy


Tangible assistance

Guidance















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(listen)


Empathy

Acceptance






E EE E mpathize









support to others



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well being







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6 Anger management








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problems




change if necessary













for yourself



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8 Mutual help









and distress

Relaxation involves










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5 Guided imagery




judgment









Enjoy nature



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-Smoking

-Alcohol drugs etc








8





I General factors






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1 Duration

2 Frequency












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4 Decision-making











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3 Risk involved




Barriers







Social Problems









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oneself and others




and avoidance






problems





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1 Avoidance





2 Believe




3 Comparison




4 Distraction



5 Effort





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Primary emotions

bull Anger

bull Fear

bull Worry

Secondary emotions

bull Guilt

bull Shame

bull Envy etc

3 Why




1 Knowledge

2 Skills


4 Practice

5 Social support

4 What







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situation

5 Self-regulation





Four noble truth

I Life is suffering






3 right speech



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4 right action


6 right effort










2 skills




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MildTraffic


Time

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resilience

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Relationship

Financial

problems

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Time effort

Practice

Social

support

Practice

coping

Major

Physicaldisability

Death

incurable

illness


Acceptance

forgiveness

Social

support

Minimize

discomfort






what is changeable





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1 Proactive coping









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2 Meaning making







cope with it









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3 Religious coping








Example


Death of loved one


Violence terrorism









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from stress


3 Work or task












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problems




change if necessary













for yourself



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8 Mutual help









and distress

Relaxation involves










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5 Guided imagery




judgment









Enjoy nature



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-Smoking

-Alcohol drugs etc








8





I General factors






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1 Duration

2 Frequency












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4 Decision-making











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3 Risk involved




Barriers







Social Problems









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oneself and others




and avoidance






problems





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1 Avoidance





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situation

5 Self-regulation





Four noble truth

I Life is suffering






3 right speech



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4 right action


6 right effort










2 skills




iv Interpersonal








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MildTraffic


Time

Effort

Build

resilience

Moderate

Relationship

Financial

problems

Long time Difficult

Time effort

Practice

Social

support

Practice

coping

Major

Physicaldisability

Death

incurable

illness


Acceptance

forgiveness

Social

support

Minimize

discomfort






what is changeable





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1 Proactive coping









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2 Meaning making







cope with it









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3 Religious coping








Example


Death of loved one


Violence terrorism









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from stress


3 Work or task












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- JohnHRhoade



Love

Intimacy


Tangible assistance

Guidance















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(listen)


Empathy

Acceptance






E EE E mpathize









support to others



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well being







and letting go










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6 Anger management








or learning


practice












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problems




change if necessary













for yourself



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8 Mutual help









and distress

Relaxation involves










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5 Guided imagery




judgment









Enjoy nature



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-Smoking

-Alcohol drugs etc








8





I General factors






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1 Duration

2 Frequency












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4 Decision-making











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3 Risk involved




Barriers







Social Problems









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oneself and others




and avoidance






problems





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1 Avoidance





2 Believe




3 Comparison




4 Distraction



5 Effort





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situation

5 Self-regulation





Four noble truth

I Life is suffering






3 right speech



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4 right action


6 right effort










2 skills




iv Interpersonal








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MildTraffic


Time

Effort

Build

resilience

Moderate

Relationship

Financial

problems

Long time Difficult

Time effort

Practice

Social

support

Practice

coping

Major

Physicaldisability

Death

incurable

illness


Acceptance

forgiveness

Social

support

Minimize

discomfort






what is changeable





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1 Proactive coping









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2 Meaning making







cope with it









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3 Religious coping








Example


Death of loved one


Violence terrorism









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from stress


3 Work or task












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- JohnHRhoade



Love

Intimacy


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Guidance















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(listen)


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support to others



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well being







and letting go










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6 Anger management








or learning


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problems




change if necessary













for yourself



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8 Mutual help









and distress

Relaxation involves










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5 Guided imagery




judgment









Enjoy nature



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-Smoking

-Alcohol drugs etc








8





I General factors






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1 Duration

2 Frequency












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4 Decision-making











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3 Risk involved




Barriers







Social Problems









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oneself and others




and avoidance






problems





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1 Avoidance





2 Believe




3 Comparison




4 Distraction



5 Effort





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4 right action


6 right effort










2 skills




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MildTraffic


Time

Effort

Build

resilience

Moderate

Relationship

Financial

problems

Long time Difficult

Time effort

Practice

Social

support

Practice

coping

Major

Physicaldisability

Death

incurable

illness


Acceptance

forgiveness

Social

support

Minimize

discomfort






what is changeable





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1 Proactive coping









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2 Meaning making







cope with it









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3 Religious coping








Example


Death of loved one


Violence terrorism









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from stress


3 Work or task












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problems




change if necessary













for yourself



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8 Mutual help









and distress

Relaxation involves










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5 Guided imagery




judgment









Enjoy nature



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-Smoking

-Alcohol drugs etc








8





I General factors






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1 Duration

2 Frequency












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4 Decision-making











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3 Risk involved




Barriers







Social Problems









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oneself and others




and avoidance






problems





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MildTraffic


Time

Effort

Build

resilience

Moderate

Relationship

Financial

problems

Long time Difficult

Time effort

Practice

Social

support

Practice

coping

Major

Physicaldisability

Death

incurable

illness


Acceptance

forgiveness

Social

support

Minimize

discomfort






what is changeable





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1 Proactive coping









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2 Meaning making







cope with it









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3 Religious coping








Example


Death of loved one


Violence terrorism









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from stress


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- JohnHRhoade



Love

Intimacy


Tangible assistance

Guidance















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(listen)


Empathy

Acceptance






E EE E mpathize









support to others



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well being







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6 Anger management








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problems




change if necessary













for yourself



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8 Mutual help









and distress

Relaxation involves










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5 Guided imagery




judgment









Enjoy nature



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-Smoking

-Alcohol drugs etc








8





I General factors






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1 Duration

2 Frequency












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4 Decision-making











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3 Risk involved




Barriers







Social Problems









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oneself and others




and avoidance






problems





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MildTraffic


Time

Effort

Build

resilience

Moderate

Relationship

Financial

problems

Long time Difficult

Time effort

Practice

Social

support

Practice

coping

Major

Physicaldisability

Death

incurable

illness


Acceptance

forgiveness

Social

support

Minimize

discomfort






what is changeable





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1 Proactive coping









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2 Meaning making







cope with it









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3 Religious coping








Example


Death of loved one


Violence terrorism









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from stress


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- JohnHRhoade



Love

Intimacy


Tangible assistance

Guidance















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(listen)


Empathy

Acceptance






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support to others



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well being







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6 Anger management








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problems




change if necessary













for yourself



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8 Mutual help









and distress

Relaxation involves










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5 Guided imagery




judgment









Enjoy nature



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-Smoking

-Alcohol drugs etc








8





I General factors






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1 Duration

2 Frequency












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4 Decision-making











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3 Risk involved




Barriers







Social Problems









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oneself and others




and avoidance






problems





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1 Avoidance





2 Believe




3 Comparison




4 Distraction



5 Effort





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MildTraffic


Time

Effort

Build

resilience

Moderate

Relationship

Financial

problems

Long time Difficult

Time effort

Practice

Social

support

Practice

coping

Major

Physicaldisability

Death

incurable

illness


Acceptance

forgiveness

Social

support

Minimize

discomfort






what is changeable





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1 Proactive coping









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2 Meaning making







cope with it









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3 Religious coping








Example


Death of loved one


Violence terrorism









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from stress


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- JohnHRhoade



Love

Intimacy


Tangible assistance

Guidance















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(listen)


Empathy

Acceptance






E EE E mpathize









support to others



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well being







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6 Anger management








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problems




change if necessary













for yourself



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8 Mutual help









and distress

Relaxation involves










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5 Guided imagery




judgment









Enjoy nature



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-Smoking

-Alcohol drugs etc








8





I General factors






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1 Duration

2 Frequency












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4 Decision-making











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3 Risk involved




Barriers







Social Problems









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oneself and others




and avoidance






problems





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1 Proactive coping









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2 Meaning making







cope with it









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3 Religious coping








Example


Death of loved one


Violence terrorism









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- JohnHRhoade



Love

Intimacy


Tangible assistance

Guidance















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(listen)


Empathy

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support to others



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well being







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6 Anger management








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problems




change if necessary













for yourself



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8 Mutual help









and distress

Relaxation involves










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5 Guided imagery




judgment









Enjoy nature



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-Smoking

-Alcohol drugs etc








8





I General factors






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1 Duration

2 Frequency












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4 Decision-making











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3 Risk involved




Barriers







Social Problems









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oneself and others




and avoidance






problems





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1 Avoidance





2 Believe




3 Comparison




4 Distraction



5 Effort





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1 Proactive coping









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2 Meaning making







cope with it









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3 Religious coping








Example


Death of loved one


Violence terrorism









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from stress


3 Work or task












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support to others



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well being







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problems




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for yourself



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8 Mutual help









and distress

Relaxation involves










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5 Guided imagery




judgment









Enjoy nature



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-Smoking

-Alcohol drugs etc








8





I General factors






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1 Duration

2 Frequency












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4 Decision-making











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3 Risk involved




Barriers







Social Problems









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oneself and others




and avoidance






problems





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1 Avoidance





2 Believe




3 Comparison




4 Distraction



5 Effort





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2 Meaning making







cope with it









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3 Religious coping








Example


Death of loved one


Violence terrorism









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from stress


3 Work or task












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- JohnHRhoade



Love

Intimacy


Tangible assistance

Guidance















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(listen)


Empathy

Acceptance






E EE E mpathize









support to others



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well being







and letting go










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6 Anger management








or learning


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problems




change if necessary













for yourself



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8 Mutual help









and distress

Relaxation involves










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5 Guided imagery




judgment









Enjoy nature



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-Smoking

-Alcohol drugs etc








8





I General factors






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1 Duration

2 Frequency












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4 Decision-making











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3 Risk involved




Barriers







Social Problems









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oneself and others




and avoidance






problems





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1 Avoidance





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3 Religious coping








Example


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Violence terrorism









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Love

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Guidance















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support to others



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problems




change if necessary













for yourself



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8 Mutual help









and distress

Relaxation involves










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5 Guided imagery




judgment









Enjoy nature



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-Smoking

-Alcohol drugs etc








8





I General factors






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1 Duration

2 Frequency












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4 Decision-making











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3 Risk involved




Barriers







Social Problems









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oneself and others




and avoidance






problems





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problems




change if necessary













for yourself



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8 Mutual help









and distress

Relaxation involves










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5 Guided imagery




judgment









Enjoy nature



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-Smoking

-Alcohol drugs etc








8





I General factors






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1 Duration

2 Frequency












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4 Decision-making











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3 Risk involved




Barriers







Social Problems









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oneself and others




and avoidance






problems





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- JohnHRhoade



Love

Intimacy


Tangible assistance

Guidance















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(listen)


Empathy

Acceptance






E EE E mpathize









support to others



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well being







and letting go










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6 Anger management








or learning


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problems




change if necessary













for yourself



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8 Mutual help









and distress

Relaxation involves










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5 Guided imagery




judgment









Enjoy nature



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-Smoking

-Alcohol drugs etc








8





I General factors






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1 Duration

2 Frequency












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4 Decision-making











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3 Risk involved




Barriers







Social Problems









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oneself and others




and avoidance






problems





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1 Avoidance





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problems




change if necessary













for yourself



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8 Mutual help









and distress

Relaxation involves










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5 Guided imagery




judgment









Enjoy nature



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-Smoking

-Alcohol drugs etc








8





I General factors






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1 Duration

2 Frequency












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4 Decision-making











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3 Risk involved




Barriers







Social Problems









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oneself and others




and avoidance






problems





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1 Avoidance





2 Believe




3 Comparison




4 Distraction



5 Effort





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- JohnHRhoade



Love

Intimacy


Tangible assistance

Guidance















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(listen)


Empathy

Acceptance






E EE E mpathize









support to others



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well being







and letting go










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6 Anger management








or learning


practice












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problems




change if necessary













for yourself



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8 Mutual help









and distress

Relaxation involves










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5 Guided imagery




judgment









Enjoy nature



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-Smoking

-Alcohol drugs etc








8





I General factors






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1 Duration

2 Frequency












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4 Decision-making











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3 Risk involved




Barriers







Social Problems









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oneself and others




and avoidance






problems





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1 Avoidance





2 Believe




3 Comparison




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5 Effort





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- JohnHRhoade



Love

Intimacy


Tangible assistance

Guidance















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(listen)


Empathy

Acceptance






E EE E mpathize









support to others



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well being







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6 Anger management








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problems




change if necessary













for yourself



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8 Mutual help









and distress

Relaxation involves










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5 Guided imagery




judgment









Enjoy nature



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-Smoking

-Alcohol drugs etc








8





I General factors






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1 Duration

2 Frequency












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4 Decision-making











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3 Risk involved




Barriers







Social Problems









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oneself and others




and avoidance






problems





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1 Avoidance





2 Believe




3 Comparison




4 Distraction



5 Effort





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(listen)


Empathy

Acceptance






E EE E mpathize









support to others



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well being







and letting go










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6 Anger management








or learning


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problems




change if necessary













for yourself



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8 Mutual help









and distress

Relaxation involves










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5 Guided imagery




judgment









Enjoy nature



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-Smoking

-Alcohol drugs etc








8





I General factors






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1 Duration

2 Frequency












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4 Decision-making











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3 Risk involved




Barriers







Social Problems









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oneself and others




and avoidance






problems





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problems




change if necessary













for yourself



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8 Mutual help









and distress

Relaxation involves










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5 Guided imagery




judgment









Enjoy nature



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-Smoking

-Alcohol drugs etc








8





I General factors






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1 Duration

2 Frequency












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4 Decision-making











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3 Risk involved




Barriers







Social Problems









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oneself and others




and avoidance






problems





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1 Avoidance





2 Believe




3 Comparison




4 Distraction



5 Effort





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well being







and letting go










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6 Anger management








or learning


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problems




change if necessary













for yourself



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8 Mutual help









and distress

Relaxation involves










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5 Guided imagery




judgment









Enjoy nature



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-Smoking

-Alcohol drugs etc








8





I General factors






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1 Duration

2 Frequency












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4 Decision-making











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3 Risk involved




Barriers







Social Problems









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oneself and others




and avoidance






problems





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1 Avoidance





2 Believe




3 Comparison




4 Distraction



5 Effort





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6 Anger management








or learning


practice












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problems




change if necessary













for yourself



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8 Mutual help









and distress

Relaxation involves










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5 Guided imagery




judgment









Enjoy nature



983115983157983149983137983154983149983137983144983145

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-Smoking

-Alcohol drugs etc








8





I General factors






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1 Duration

2 Frequency












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4 Decision-making











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3 Risk involved




Barriers







Social Problems









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oneself and others




and avoidance






problems





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1 Avoidance





2 Believe




3 Comparison




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5 Effort





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problems




change if necessary













for yourself



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8 Mutual help









and distress

Relaxation involves










983115983157983149983137983154983149983137983144983145

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5 Guided imagery




judgment









Enjoy nature



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-Smoking

-Alcohol drugs etc








8





I General factors






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1 Duration

2 Frequency












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4 Decision-making











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3 Risk involved




Barriers







Social Problems









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oneself and others




and avoidance






problems





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1 Avoidance





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problems




change if necessary













for yourself



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8 Mutual help









and distress

Relaxation involves










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5 Guided imagery




judgment









Enjoy nature



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-Smoking

-Alcohol drugs etc








8





I General factors






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1 Duration

2 Frequency












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4 Decision-making











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3 Risk involved




Barriers







Social Problems









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oneself and others




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problems




change if necessary













for yourself



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8 Mutual help









and distress

Relaxation involves










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5 Guided imagery




judgment









Enjoy nature



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-Smoking

-Alcohol drugs etc








8





I General factors






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1 Duration

2 Frequency












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4 Decision-making











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3 Risk involved




Barriers







Social Problems









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oneself and others




and avoidance






problems





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problems




change if necessary













for yourself



983115983157983149983137983154983149983137983144983145

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8 Mutual help









and distress

Relaxation involves










983115983157983149983137983154983149983137983144983145

983144983156983156983152983098983087983087983155983156983154983141983155983155983085983139983151983152983145983150983143983086983138983148983151983143983155983152983151983156983086983139983151983149983087







5 Guided imagery




judgment









Enjoy nature



983115983157983149983137983154983149983137983144983145

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-Smoking

-Alcohol drugs etc








8





I General factors






983115983157983149983137983154983149983137983144983145

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1 Duration

2 Frequency












983115983157983149983137983154983149983137983144983145

983144983156983156983152983098983087983087983155983156983154983141983155983155983085983139983151983152983145983150983143983086983138983148983151983143983155983152983151983156983086983139983151983149983087














4 Decision-making











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3 Risk involved




Barriers







Social Problems









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oneself and others




and avoidance






problems





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1 Avoidance





2 Believe




3 Comparison




4 Distraction



5 Effort





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problems




change if necessary













for yourself



983115983157983149983137983154983149983137983144983145

983144983156983156983152983098983087983087983155983156983154983141983155983155983085983139983151983152983145983150983143983086983138983148983151983143983155983152983151983156983086983139983151983149983087

8 Mutual help









and distress

Relaxation involves










983115983157983149983137983154983149983137983144983145

983144983156983156983152983098983087983087983155983156983154983141983155983155983085983139983151983152983145983150983143983086983138983148983151983143983155983152983151983156983086983139983151983149983087







5 Guided imagery




judgment









Enjoy nature



983115983157983149983137983154983149983137983144983145

983144983156983156983152983098983087983087983155983156983154983141983155983155983085983139983151983152983145983150983143983086983138983148983151983143983155983152983151983156983086983139983151983149983087




-Smoking

-Alcohol drugs etc








8





I General factors






983115983157983149983137983154983149983137983144983145

983144983156983156983152983098983087983087983155983156983154983141983155983155983085983139983151983152983145983150983143983086983138983148983151983143983155983152983151983156983086983139983151983149983087









1 Duration

2 Frequency












983115983157983149983137983154983149983137983144983145

983144983156983156983152983098983087983087983155983156983154983141983155983155983085983139983151983152983145983150983143983086983138983148983151983143983155983152983151983156983086983139983151983149983087














4 Decision-making











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3 Risk involved




Barriers







Social Problems









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983144983156983156983152983098983087983087983155983156983154983141983155983155983085983139983151983152983145983150983143983086983138983148983151983143983155983152983151983156983086983139983151983149983087









oneself and others




and avoidance






problems





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1 Avoidance





2 Believe




3 Comparison




4 Distraction



5 Effort





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8 Mutual help









and distress

Relaxation involves










983115983157983149983137983154983149983137983144983145

983144983156983156983152983098983087983087983155983156983154983141983155983155983085983139983151983152983145983150983143983086983138983148983151983143983155983152983151983156983086983139983151983149983087







5 Guided imagery




judgment









Enjoy nature



983115983157983149983137983154983149983137983144983145

983144983156983156983152983098983087983087983155983156983154983141983155983155983085983139983151983152983145983150983143983086983138983148983151983143983155983152983151983156983086983139983151983149983087




-Smoking

-Alcohol drugs etc








8





I General factors






983115983157983149983137983154983149983137983144983145

983144983156983156983152983098983087983087983155983156983154983141983155983155983085983139983151983152983145983150983143983086983138983148983151983143983155983152983151983156983086983139983151983149983087









1 Duration

2 Frequency












983115983157983149983137983154983149983137983144983145

983144983156983156983152983098983087983087983155983156983154983141983155983155983085983139983151983152983145983150983143983086983138983148983151983143983155983152983151983156983086983139983151983149983087














4 Decision-making











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3 Risk involved




Barriers







Social Problems









983115983157983149983137983154983149983137983144983145

983144983156983156983152983098983087983087983155983156983154983141983155983155983085983139983151983152983145983150983143983086983138983148983151983143983155983152983151983156983086983139983151983149983087









oneself and others




and avoidance






problems





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1 Avoidance





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4 Distraction



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5 Guided imagery




judgment









Enjoy nature



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-Smoking

-Alcohol drugs etc








8





I General factors






983115983157983149983137983154983149983137983144983145

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1 Duration

2 Frequency












983115983157983149983137983154983149983137983144983145

983144983156983156983152983098983087983087983155983156983154983141983155983155983085983139983151983152983145983150983143983086983138983148983151983143983155983152983151983156983086983139983151983149983087














4 Decision-making











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3 Risk involved




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1 Avoidance





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-Smoking

-Alcohol drugs etc








8





I General factors






983115983157983149983137983154983149983137983144983145

983144983156983156983152983098983087983087983155983156983154983141983155983155983085983139983151983152983145983150983143983086983138983148983151983143983155983152983151983156983086983139983151983149983087









1 Duration

2 Frequency












983115983157983149983137983154983149983137983144983145

983144983156983156983152983098983087983087983155983156983154983141983155983155983085983139983151983152983145983150983143983086983138983148983151983143983155983152983151983156983086983139983151983149983087














4 Decision-making











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3 Risk involved




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983144983156983156983152983098983087983087983155983156983154983141983155983155983085983139983151983152983145983150983143983086983138983148983151983143983155983152983151983156983086983139983151983149983087









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1 Avoidance





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1 Duration

2 Frequency












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4 Decision-making











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3 Risk involved




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4 Decision-making











983115983157983149983137983154983149983137983144983145

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1 Avoidance





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