Stress psychological reaction can be roughly divided into emotional reaction, self-psychological defense reaction and behavioral reaction, which are closely related. The most common emotional reactions are anxiety, anger, guilt, fear, depression and helplessness in study. Self-psychological defense reaction includes rationalization, repression, devotion, retrogression, sublimation, negation, compensation and offset. Psychological defense mechanism is only a kind of self-deception, but it can temporarily relieve pain and anxiety. Behavioral responses mainly include aggression and withdrawal, which can be divided into problem coping and emotional coping according to coping styles. Problem solving is more common, because the parties think they can change the situation or challenge they face; Emotional coping is more common in people who think they can't change the threatening environment, so they are under great psychological pressure. Most people use problem coping and emotional coping at different times. What kind of psychological reaction is produced during stress is influenced by stressors, environmental factors and personality factors. Even the same person and the same stressor often have different stress responses in different periods.
Psychological reaction to stress can be divided into two types: stress resister and stress disorder. People with strong pressure resistance are particularly tolerant of certain stress stimuli or situations. Their personality characteristics can be summarized as follows: (1) They can actively participate in the corresponding work and life; (2) I think I have the ability to control life changes and tensions, and I can take action to solve problems; (3) Being able to take the change of life and work as a challenge to oneself. Stress disorder is manifested in the corresponding physical and mental diseases caused by overreaction. The treatment strategy of stress disorder should focus on helping patients correctly understand their relationship with stress events, eliminate existing psychological barriers and enhance stress ability. 1. stress management: individuals actively adopt certain skills to cope with stress events and tide over psychological difficulties, thus reducing or eliminating possible physical and mental harm to themselves. Individuals must first learn to identify the stressful events in their lives and evaluate their stressful experiences; Secondly, we should master cognitive behavior management technology, time management technology and behavior relaxation technology. Finally, we should develop good eating habits, good exercise habits, self-confidence in social interaction, and learn to use social support and other adjustment skills.
2. Stress prevention training: a means to improve personal coping skills and reduce anxiety. When individuals are exposed to stress situations, once they successfully learn to deal with minor stress events, their cognitive and coping abilities corresponding to passionate situations will be developed or improved, and they will gradually be able to withstand more and more intense stress situations. It includes three stages: (1) education stage: let individuals understand the essence of stress response and explain the basic principles of cognition; (2) Exercise stage: individuals apply relaxation training to reduce anxiety and develop adaptive self-dialogue or coping self-dialogue repeated many times in relevant situations; (3) Application training stage: encourage individuals to use new coping skills in stressful situations. At this stage, the coping situation can be real life or simulated, including role-playing. Research shows that this method is the most effective in reducing avoidance behavior and promoting situational coping skills, and is also suitable for reducing anger, substance abuse and pain. It is also widely used in psychological counseling and sports psychological training.
3. Stress control training: a control technique to actively reduce individual anxiety, which is mostly used in athletes' competitions. The training plan includes three stages: (1) Understand the stress response and summarize your own stress experience; (2) Learning psychological skills to cope with stress, including learning relaxation skills and strengthening deep breathing to promote relaxation; (3) Require individuals to actually use pressure control technology under pressure. In the third stage, the emotion experienced by athletes in the stress situation is a high-level arousal, which requires athletes to imagine a certain stress situation and concentrate on feeling it to make this feeling stronger; Strengthen the information of this stress situation through intonation, improve the level of arousal and form a strong emotional response. When the level of arousal is high, it is necessary to control the pressure to reduce the level of arousal. First, only use relaxation skills, then only use self-presentation skills, and finally, combine the two skills to deal with stress situations. At the same time, add deep breathing technology and imagine expelling tension when exhaling; Or when using self-statement sentences to concentrate on tasks, exhale slowly, adjust your mind to a relaxed state and relax your body. The emotional response induced by this kind of training is higher than the emotional level experienced in the actual situation. Learning to control advanced micro-awakening will certainly control low-level micro-awakening, but learning low-level micro-awakening does not mean learning high-level micro-awakening. This control technology can be used for test anxiety, sports competition anxiety and speech anxiety.