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Lecture 51- Problem-Focused Coping-I — Transcript

by SWAYAM BHU · 2,856 words · 486 segments · language en · Watch on YouTube

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0:17Namaskar friends. I welcome you all in
0:20module 11 of the stress management
0:23course.
0:24This module focuses on various coping
0:28strategies that can be employed in order
0:32to resolve the stress successfully.
0:36In this module, we will mainly talk
0:39about the problem focused coping skills,
0:43emotion focused coping skills and
0:46appraisal focused coping skills.
0:50The first two lectures of this module
0:53will be devoted to the problem focused
0:56coping whereas the next two will talk
0:59about the emotion focused coping and the
1:03last lecture we will see how changing
1:07the cognitive appraisal of a situation
1:10can help us reducing stress to a
1:13substantial level. So let us begin with
1:17lecture 1 of module 11 which talks about
1:22the problem focused strategies to reduce
1:26stress.
1:29Here is a quick precap of what we are
1:32going to learn in this module.
1:36First of all we will talk about what
1:39does it mean to be a problemfocused
1:42coping strategy.
1:44Then we will talk about a number of
1:48strategies that can be used to improve
1:52upon the situation which is creating
1:55problem for the individual and causing
1:59significant amount of stress to him or
2:03her. These strategies include goal
2:07setting behavior, time management,
2:10seeking information, taking action,
2:14seeking social support, learning new
2:18skills, re-evaluating priorities.
2:24Let us talk about them in a bit detail.
2:29First of all, let me explain what a
2:33problemfocused coping strategy is.
2:38Friends, whenever we are exposed to a
2:42situation which is stressful, which is
2:45problematic to us, which is causing
2:48stress to us, there are two ways to
2:53improve upon this situation.
2:56The first way is to modify the situation
3:01by either eliminating the stressor from
3:05the scenario or changing the stressor up
3:10to a significant extent so that it
3:15either is not capable of creating stress
3:19anymore or the amount of a stress
3:23created is now handleable, manageable
3:28for the individual.
3:30The second way is to increase our own
3:34stress tolerance
3:36or by being emotionally detached from
3:40the situation.
3:43The first one refers to problem focused
3:46coping. The second part where we try to
3:50work upon our own capacities and
3:53resources, it refers to emotion focused
3:57and appraisal based coping strategies.
4:01So initially in this part what we are
4:04going to do we are going to talk about
4:07all those strategies in which we work on
4:11the situation itself and try to modify
4:15the situation in a way which is suitable
4:19for us which is not stressful for us or
4:24at least which can reduce the stress up
4:28to a level that can easily be managed by
4:33the individuals who are involved in that
4:37situation.
4:40What can we do in order to reduce stress
4:44in such a way?
4:48We can first of all try to identify the
4:53actual reason of a stress. Sometimes we
4:57are aware of the fact that this
4:59particular situation causes a lot of
5:03stress to us but that situation can be a
5:07complex one where a number of stimuli
5:10are present simultaneously.
5:14So many times we are not aware of the
5:18actual stressor which is causing a
5:20stress.
5:22Therefore, we try to work on the whole
5:25situation which is of course complex
5:28which encompasses multiple elements in
5:31it and it leads to the wastage of our
5:35effort and time. So before we design any
5:39kind of modification of the situation,
5:42we must be able to pinpoint the actual
5:46stressor which is causing problem to us.
5:51Once the actual stressor,
5:54the actual element which is producing
5:58all this problem to us is identified.
6:02We can think of various solutions to
6:06that problem.
6:08This is usually termed as the
6:11brainstorming stage.
6:14Brainstorming stage means we are
6:17thinking about the problem and we are
6:20trying to come up with as many solutions
6:24as possible. Some of them can be
6:27conventional, others may be innovative
6:30depending upon our own skills, our own
6:33experiences and our own requirements.
6:38Then comes the stage where we try to
6:42evaluate each of those options according
6:46to their advantages and disadvantages.
6:51Advantages here refers to their capacity
6:54to reduce stress significantly
6:57whereas disadvantages means the cost
7:01involved in designing and implementing
7:04those solutions.
7:07Finally, we have to opt for the most
7:10suitable solution which is the most cost
7:14effective one that is doesn't require
7:18much resources from the individual side
7:22and is effective in reducing the stress.
7:27So these are the four stages that can be
7:31utilized to improve upon the problematic
7:34situation.
7:36Now whatever we will be discussing
7:41is a part of these four staged
7:44processes.
7:46Some of the strategies will help you
7:49identifying the problem. Others will
7:52help you evaluating the options
7:54generated during the session of
7:57brainstorming
7:58and still other strategies can be
8:02utilized for an effective implementation
8:06of the finalized solution. So let us go
8:10through them one by one. The first thing
8:14is goal setting. As I said, we have to
8:18define a clear goal. Goal means we have
8:23to choose the most suitable options out
8:27of all possible options generated during
8:31the brainstorming session or which we
8:35have collected from people who have
8:39faced such kind of difficulties in past
8:43also.
8:44So this the final solution that we uh
8:48selected is our goal to attain.
8:53Defining a clear and attainable goal is
8:56the first step in successful resolution
9:01of stressful situation.
9:05Then the goal may be complex. The goal
9:08may be big enough. In order to
9:11accomplish the goal successfully, we can
9:15of course break it into smaller and more
9:18doable actions. So if I make a plan that
9:22can be successfully executed in 3
9:26months,
9:27I can divide it in smaller steps and I
9:31can decide that if this is my final goal
9:35which is to be achieved after 3 months,
9:39what are the actions I'm supposed to
9:42take during this week? then the actions
9:46which must be completed the next week
9:49and so on. So I can divide the ultimate
9:54goal into weekly assignments which are
9:58more doable actions for me and then I
10:02can proceed through those steps. This is
10:06called the goal setting
10:08strategy.
10:10Then comes a very important thing and
10:13that is time management. Friends, this
10:16is the key to success for anything.
10:20Especially important for people who have
10:23multiple roles to play simultaneously.
10:27For example, women who are homemakers
10:31and at the same time work outside the
10:34home also. Right? Even for students who
10:39have been pursuing a regular course at
10:42some institution then doing internships
10:46then maybe engaging themselves in
10:48different kind of workshops or training
10:50programs to upskill themselves. So
10:55anybody who is playing multiple roles
11:01time management is a very crucial
11:03factor.
11:05The same is true for stress management
11:08process also. Suppose I have defined a
11:12particular goal for myself and I have
11:15divided it into weekly steps.
11:20What if I fail to stick to my weekly
11:24assignments?
11:26Obviously I will not be successful in
11:30resolving the solution.
11:32So what happens? I need to keep track of
11:36the time. I can do it by organizing the
11:40task according to their importance.
11:43I have to be sensitive towards the
11:46availability of the time. For better
11:50organization, I can take the help of
11:53planners or calendars.
11:55And I must try everything that can keep
12:00me from getting into procrastination
12:04or from losing my focus.
12:08Because this particular aspect is very
12:12important in the management of a stress
12:15and in not letting the situations
12:20creating more stress for an individual.
12:24We will be talking more about this
12:27particular strategy in module 12 which
12:31will be focused upon the life skills.
12:35Coming next in this series is the
12:38technique of seeking appropriate
12:41information.
12:43Friends, this is an era of information
12:45technology.
12:47Everybody is after information.
12:50From very small companies
12:54to big organizations,
12:57they all try to gather as much
13:01information as possible about their
13:04customers.
13:06Similarly,
13:09if you look at the individual's level,
13:12many times we suffer from problems
13:15because we are not aware of the actual
13:19information which was required. We are
13:22not aware of the sources available for
13:26help. We are not aware about the rules
13:30and regulations.
13:32Maybe the timeline. maybe the policies
13:36which are required to be followed while
13:39doing something and all these ignorances
13:43can lead us to substantial stress.
13:48Therefore, acquiring appropriate
13:51knowledge and information
13:55timely is very important.
13:59We can also take help and guidance from
14:03professionals or other trusted sources.
14:07Or we can create a plan to handle the
14:11situation by gathering more and more
14:14information at different places.
14:18You know, acquiring information
14:21from multiple sources
14:24can make the individual better able to
14:28handle the situation effectively
14:32thereby reducing the possibility of
14:35stress to a great extent.
14:39Even if the person finds himself or
14:42herself trapped in a stressful
14:45situation,
14:47talking to others and gathering relevant
14:50information
14:52can give him or her important insights
14:57into the effective solution of the
15:00problem.
15:01So we have made a plan. We have also
15:06thought about the time management part.
15:10We also noticed the importance of
15:14acquiring appropriate information timely
15:19so that we can either escape from the
15:22stress or we can successfully reduce it.
15:27But only planning is not enough. We are
15:32supposed to convert our plans into
15:34actions.
15:36Actions which are effective, actions
15:41which are time bound and actions which
15:45have longlasting impact upon the stress
15:50management situation.
15:54We must not delay our actions. Rather we
15:58should believe on acting immediately and
16:02confronting with the problematic
16:04situations head on.
16:08We must not let the stress overwhelm us.
16:12Rather we should try tackling it piece
16:15by piece.
16:18Here it is important to note that one
16:21must not open multiple sources of
16:25stress. simultaneously
16:28because it can aggravate the situation.
16:31It can worsen the situation for the
16:34individual which is not desirable. If
16:38one wants to manage the stress
16:41successfully.
16:43Now what does it mean?
16:45It means if I'm s stressed at my
16:49workplace,
16:51I took all my frustration and anger with
16:54me to my home. I displaced all that
16:58anger because I'm using defense
17:01mechanism of displacement
17:03and I released it onto my family
17:06members. What happened?
17:09I made
17:11another domain of my life stressful.
17:16Instead of
17:18taking a resort in the family which
17:21could be a cozy environment for me where
17:24I can go and relax and talk to people
17:28and share my actual problems and my
17:32emotions
17:33where I can find relaxation in terms of
17:38activities which are favorite to me
17:41which I like doing where I can find
17:45relaxation, playing with my children. I
17:48lost all those opportunities. Rather,
17:51what did I do? I made the situation very
17:56negative by simply discharging all my
18:01pent up anger and frustration and
18:04aggression there on my family members.
18:08So instead of being stressed at one
18:11location practically now I'm stressed at
18:16two different locations.
18:19So instead of
18:22limiting the stress
18:24on one part of the life, I simply
18:28spilled it over on multiple aspects of
18:32my life. even on those aspects which are
18:35not basically stress genenic for me. So
18:39one must be careful for not doing it.
18:44If I get good results
18:48of my actions I must not hesitate
18:52celebrating my success. I must not
18:56patting my own back for this small
18:59achievement realizing the fact that this
19:03is not the end result. We must have to
19:07move forward.
19:10Another important thing is we must not
19:14hesitate seeking social support.
19:17This social support can come from our
19:21friends, from our family members or
19:24maybe a professional counselor or
19:27therapist.
19:29It depends upon the availability of
19:32professional counselors or therapist and
19:37the severity of the problem.
19:41If the severity of the problem is not
19:44much, maybe our friends, our family
19:48members can easily give me uh the
19:52support, the required uh counsel and I
19:57can be
19:58successfully managing the situation.
20:03Moreover, this social support can be in
20:06the form of wise counselss,
20:09emotional support,
20:12uh helping me viewing the situation from
20:16a different perspective and also in a
20:19form of sharing the workload with me.
20:23This is something very important. Mostly
20:26whenever we uh think of gaining social
20:31support,
20:32we mostly think of uh you know uh people
20:36giving me advices after advices. Why
20:39don't you do this? Why don't you do
20:41that? Then somebody some some people
20:46from them can provide me emotional
20:49support. They can try consoling me or
20:52they can simply
20:55be very empathetic with me which is of
20:58course very soothing. They can lend
21:01their time listening to my problems,
21:04understanding my emotions, which can be
21:07very soothing of course, but at the same
21:11time,
21:12I may need people who extend the helping
21:16hand,
21:18not only by offering advices and sharing
21:22my emotional load, but also sharing my
21:26physical workload. That is important and
21:30again we should always look for reliable
21:34sources for guidance and help. If we do
21:38not look for reliable sources and I try
21:41to uh seek advice and help from uh
21:45people
21:46who I simply know or who I'm not uh very
21:51sure about their competence or their
21:54experience or their intentions.
21:57um
21:59it may not lead me to the desired
22:02outcome. So it is always important to
22:06turn to reliable sources of guidance and
22:10help.
22:13I can improve upon the situation by
22:16learning new ways to handle them as
22:19well. So I can think of acquiring novel
22:23skills or I can think of learning new
22:26methods to behave in that situation.
22:31Maybe I can learn relaxation practices
22:35which can make my system better
22:38accommodable with the situation. I can
22:42also think of enhancing my own problem
22:45solving skills to handle the challenging
22:49situations.
22:52One important thing is whenever I try to
22:56change the situation,
22:59I need to pinpoint the aspects which are
23:03actually stress genenic and thus must be
23:05changed. But at the same time I must
23:09make a clear and honest confession of
23:13whether those aspects are changeable for
23:16me or not.
23:19See what happens that many times I can
23:23identify the stress causing element in
23:25the situation
23:27but I fail to operate upon it just
23:31because I'm not that capable.
23:35so that I can change that particular
23:38part. Others may do that if they are
23:41more capable, if they have more
23:43resources, they can alter that situation
23:47easily. But for me, it may not be
23:50changeable. It all depends upon my own
23:53capacity and resources available with
23:56me. So once I identify the actual
24:00problem I have to check whether this
24:03element is changeable for me or not. If
24:06it is changeable I should try doing
24:09that. But if I find it difficult to
24:13change that element,
24:16uh I can concentrate on those elements
24:20which are more changeable and can
24:23indirectly
24:25induce changes in the actual stress
24:28genenic cause.
24:30So a proper analysis of the malleability
24:34of the situation is also essential.
24:41If I find that the element which I have
24:45found problematic is not very changeable
24:49with the existing resources and
24:51capacities that I have.
24:55I must try to either embrace the
24:59situation the way it is by changing my
25:02own appraisal or I can simply try to uh
25:08go away from the situation or I can
25:12think of enhancing my own stress
25:16tolerance and coping skills so that I
25:19can create a new kind of equilibrium
25:22with the situation.
25:26I can re-evaluate my priorities which
25:30can help me shifting my focus from the
25:34sole problematic aspect to some fresh
25:38new situations and give me some relief.
25:42I can concentrate more on things which
25:46uh matter in my life and I can release
25:50any unnecessary task or commitment which
25:54are increasing my workload which are
25:57causing me a lot of uh resources causing
26:02me to spend a lot of resources thereby
26:05reducing my workload a little bit.
26:10So this was all about the problem
26:12focused strategies we have in this book
26:17to present to you. Let us have a review
26:21of we have learned in this lecture.
26:24So we basically talked about problem
26:27focused coping which is a type of f
26:31coping strategy that focuses more on
26:35changing the situation causing the
26:38stress in instead of changing the
26:41individual who is suffering from the
26:44stress.
26:45However, one must notice that
26:50if you talk about changing the situation
26:53or you talk about changing the person,
26:57these two things are not like two
26:59watertight compartments. So they they
27:03never mingle with each other. No, it is
27:05not true. Sometimes we try to change the
27:09situation by bringing in changes in
27:12individuals and some other times we can
27:16try changing some elements of situation
27:19so that we can bring about desired
27:22changes in the individual. So uh what we
27:26have learned are the coping strategies
27:31which included goal setting behavior,
27:34time management, seeking information,
27:37taking effective actions, seeking social
27:41support,
27:42learning new skills,
27:45trying to change the situation and
27:48accepting what cannot be changed. We can
27:52also think about re-evaluating our
27:56priorities.
27:58That's all for this lecture.
28:02Following are the references or
28:04recommended readings that can be used to
28:08enhance your knowledge about the
28:10subject.
28:12A few more uh reading material is
28:16available on screen.
28:22Thank you very much for your patient
28:25listening.

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