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Psychological concepts according stress and trauma
How can we reduce our stress?Here are eight ways to cope with stress
1. Knowledge: Know the difference between eustress and distress, know the symptoms of stress, know yourself
2. Awareness: Know what sets you off, know your trigger points
3. Protection: Avoid stress infected individuals and environments, create a “safe place”
4. Learning by modeling: Model calm people: a way of making yourself into the type of person you want to be
5. Relaxation: Breath, really breathe: trick the body into relaxing
6. Thinking pattern: Cancel stress provoking thoughts (types of thoughts that give you F.E.A.R.: False Evidence Appearing Real); gain control
7.Self-Care: Take Care of Yourself: Lack of sleep, poor diet, no exercise, dependences/addictions
8. Presence: Live as if it is your last day: We all have an expiration date: How can we live each day to its fullest extent? Live this given day as if it were the ultimate gift. Don’t hold anything back. Live even more.
• This will enable you to achieve and sustain a less stressful, a more integrated and holistic life.
Some common Symptoms of Trauma
Physical
Emotional
beha-vioral
Rational
Headaches
Numbness
Nausea
Muscle tension
Upset stomach and/or vomiting
Chest pain
Dizziness
Tremors
FatigueBreathing difficulties
Poor concentration Confusion
Flash-backs
Nightmares
Self blame or others
Bad memory
Decision making problems
Impaired thin- king
De-crised awareness
Withdrawal from family+friends
Increased aggressiveness
Increased drinking Overly vigilant
Emotional outbursts
destruc-tive
commu- nication
Anxiety
Pa-nic
Anger
Detachement
Numbless
Feeling overwhelmed
Shock
Hopelessness
Guilt
Lost
Sadness
Uncertainty Denial
Personal feelings and thoughts:
“This is stressful”
Stressful or Traumatic Event
Personal feelings and thoughts:
“This is not stressful”
Individual evaluation process about availability
of coping strategies(conscious and/or unconscious)
Change of physical and/or
psychological tension:too low or too high,
no relaxation,
no balance
Physical and/or psychological
Pain
Physical and/or psychological tension
does not change
Adequatecoping
strategies
Inadequatecoping
strategies
Stressful or Traumatic
Event
Individual evaluation
process
Personality pattern and structure asThinking pattern Extent of anxiety
•Vulnerability•Creativity
Previous experiencesin personal history
Quality of coping strategies as•Competence to dissociate
•Competence to relax and to manage anger
Quality of survival techniques as
•Creativity to organize food•Communication skills
•Quality of relationships•Personal network
Physical and mental health
Education andcognitive competence
Result of evaluation process
Some individual realities which influences the individual evaluation process
Spiritual and religiousfaith
No possibility
to fleeNo possibility
to fight
No controlNo coping
Traumatic experience
Life-Threatening Event
Healthy Process
Freeeze
F1
F3
F4F2
=Fragments
Fear, Anger,
Painetc.
Helplessness, Powerlessness
unhealthy
heal
thy
F1-F4
Splinter into fragments
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