Stress Management
Stress is a constant encountered part of everyday life. If not managed, it can manifest with harmful effects on the physical and psychological health of the affected individual. From the case scenario, physiological, behavioral and self-report methods can be important for measuring my stress levels. The stress experienced mainly stems from maladaptive thoughts such as constant worries, feelings of helplessness and unrealistic expectations. These thoughts can subject me to chronic depression if I do not take effective and timely measures to guard against them. Evidence-based intervention methods that can aid me in reducing the stress levels include biofeedback, cognitive restructuring and emotional disclosure. It is worthwhile to note that cognitive behavioral approaches are effective in measuring stress and sleep deprivation because of their objectivity, validity, reliability and ease of use. This paper will provide a complete analysis of the methods for measuring stress, highlighting some maladaptive thoughts that might lead to increased stress and examines some evidence-based intervention methods for reducing stress. This paper concludes with a discussion about on the efficacy of cognitive behavioral approach in measuring stress and sleep problems.
Physiological, Behavioral and Self-Report Methods for Measuring Stress Level
To measure my stress levels, I will utilize various physiological, behavioral and self-report methods. The physiological measurements will use a small polygraph to monitor various arousal indicators. Through the use of this mechanical instrument, I will be able to take measurements such as heart rate, blood pressure, galvanic skin response (GSR) and respiratory rate, all of which are important determinants of an individual's stress levels (Brannon & Feist, 2013). I will also evaluate my blood and urine samples for the level of hormones secreted by the adrenal glands. The two major classes of hormones that I will plan on analyzing include catecholamine and corticosteroids. According to Brannon & Feist (2013), some of the advantages of using physiological arousal measures include reliability, easy quantification, along with directness and high levels of objectivity.
The rapid heart rate, increased blood pressure and the shortness of breathe that I currently experiencing may be an indicator of high levels of stress. The other viable technique for measuring my stress level can be accomplished through the use of a self-report. This will involve developing a scale to monitor the impact of life events and hassles on my normal bodily functions. The Social Readjustment Rating Scale (SRRC) will be pertinent in this task. Some of the stressors I will include in the measurement scale include concerns about weight, rising prices of commodities, the health of family members as well as concerns about my physical appearance (Cotton, 2013). Through self-reports I will be able to find the extent to which life events and stressors are contributing to my stress levels. The other method that I will employ in measuring my stress level is behavioral method. This method involves examining displacement activities and self-directed behaviors. Brannon & Feist (2013) note that displacement behavior most often appears in situations that are characterized by social tension. Through observing my displacement behaviors, I will be in a better position to gauge my stress levels.
Maladaptive Thoughts That Could Lead to Increased Stress
From close evaluation of my circumstances, I have noticed that there are various maladaptive thoughts that might lead to increased stress if I do not take appropriate measures to deal with them. One of the maladaptive thoughts for me is worry. The constant worry involves whether I will able to handle my academic obligations as well as other commitments in my life that leads to negative mood states and make the already stressful situation that I am going through more intense. Cotton (2013) asserts that worry can lead to pessimistic and irrational thoughts about life, thus activating the body's stress system.
Another maladaptive thought that may lead to increased stress levels is helplessness. This mainly is due to the financial difficulties that I am going through. If I do not find the right measures to meet my financial obligations, stress could increase due to the pressures of trying to provide for my family and to satisfy my personal needs. Furthermore, without financial support, I might find it hard to engage in desired behaviors such as healthy dieting and going to the gym. The sense of helplessness can also lead to low self-esteem, which most likely will increase my stress levels (Brannon & Feist, 2013).
Unrealistic expectations and concentrating on future deadlines could also lead to increased stress in the future. Failure to meet the expectations can lead to feelings of powerlessness, guilt and low self-esteem, all of which are elements of stress and depression (Butler & Chapman, 2006). In light of the negative effects that maladaptive thoughts can evident to my physical, emotional and psychological health, I have to take appropriate and decisive measures to promote the preferred adaptive and active coping.
Evidence-Based Intervention Methods for Stress Reduction
Various evidence-based physiological, behavioral and cognitive intervention methods can aid in reducing my stress levels. According to Varvogli & Darviri (2011), one of the physiological methods is biofeedback. This technique has its roots in the concept of homeostasis. In biofeedback, precise instruments first measure physiological activities such as breathing, brainwaves, heart function, skin temperature and muscle movements. The instruments offer accurate and rapid feedback and information to the user. The feedback from the electrical sensors can help me to make subtle changes in the body, such as relaxing certain muscles in order to recognize the desired physiological state as relayed on the biofeedback monitor.
An effective cognitive intervention method for reducing stress is cognitive restructuring. Butler & Chapman (2006) pose that this method involves helping people to identify, alter and challenge stress-inducing beliefs and thought patterns. The main objective of this method is to help individuals learn how to refute cognitive distortions and replace counter factual or irrational thoughts with less rigid, beneficial and more accurate thoughts (Butler & Chapman, 2006). Through identifying and altering these negative thoughts, I will be in a better position to cope with stress and the stressful situation in my life. Behavioral intervention strategies are also essential for stress management. An effective behavioral technique includes emotional disclosure. This includes sharing or writing about traumatic events in order to reduce the impacts of incidents and memories that trigger emotional distress. Varvogli & Darviri (2011) contend that disclosure can help individuals in stressful situations to recover from traumatic experiences and attain better physical and psychological health.
Effectiveness of a Cognitive Behavioral Approach
The cognitive behavioral approach is an effective approach in measuring stress and sleep deprivation. As conceived by Butler & Chapman (2006), some of the measures assessed using the techniques include sleep latency, time spent awake in the night and total sleep time (TST). Cognitive behavioral approaches are evidence-based, implying that the application has been proved and determined to be effective in managing conditions such as stress and sleep disorders (Butler & Chapman, 2006).
The cognitive behavioral approach relies on various measures such as the Beck Depression Inventory, self-report measures of worry and anxiety, the Fear Questionnaire as well as feelings and mood questionnaires. According to Cotton (2013), these instruments have high reliability and validity as compared to other intervention alternatives. Self-monitoring tools advocated by cognitive behavior approaches including diaries and ABC charts are also competent and reliable measurement tools that can help me to track and monitor my underlying psychological problems such as stress and sleep difficulties with ease.
Conclusion
Stress is a condition that can manifest devastating effects on the individual's life if there are no appropriate means of dealing with the stressful situation. Taking into account the stress levels that I am currently experiencing, it is obvious that physiological, behavioral and self-report methods can be of significant importance in measuring my stress levels. To reduce the stress, I will have to do elevate some maladaptive thoughts such a constant worries, feelings of helplessness and setting unrealistic deadlines. Evidence-based interventions that can help me in mitigating the stress include biofeedback, cognitive restructuring and emotional disclosure. Most of these interventions follow the cognitive behavioral approach, which is effective means of measuring stress and sleep deprivation because of its objectivity, validity, reliability and ease of use. Reducing the stress levels will ultimately aid me to lead a healthier life and forge productive relationships.