Panic, Persevere or Procrastinate

How we interpret and cope with stress - The Transactional Model of Stress

A couple of weeks ago, Ronny introduced the idea of stress, and how we can manage this. So today, I want to build on Ronny’s previous newsletter by describing the Transactional Model of Stress, and how this can explain how we interpret and cope with stress.

First is our primary appraisal – our first assessment of a situation. This is the first point at which our response can be determined. Imagine a yes/no flow chart. The first question we subconsciously ask ourselves is “is this situation stressful?”. If the answer is no, we are able to cope with the situation with no additional demands or resources. If the answer is yes, we then move onto our secondary appraisal. In other words, a further assessment of the situation.

So, onto the secondary appraisal. This is where we ask ourselves (subconsciously again) whether or not we have the resources to cope with the demands of the stressor. When I say resources, this could be past experience, or mental skills such as mindfulness or imagery. Think about it as a bookshelf. Do you have the right books on your shelf to manage the demands of this stressor? You will only have a finite amount of resources to deal with all of the demands life throws at us, so sometimes we do not have the right books for that moment, and at any moment we might not have enough books to deal with everything life throws at us. Side note – for any bookworms reading, feel free to interpret this as an invitation/excuse to buy more books.

Right, back to the flow chart. Do you have the resources to cope with the demands of this stressor? If yes – you use your resources and cope with the situation. If the answer is no, you experience stress. This is commonly referred to as challenge or threat states. If we have the resources to cope, we are likely to interpret the situation as a challenge. If we don’t have the resources, we perceive the situation as a threat, at which point we experience stress.

This is where our methods of coping come into play. Let’s go back to some of the coping strategies Ronny introduced; cognitive reframing, breathing techniques, mindfulness, and self-talk. Cognitive reframing (e.g. perceiving the situation to be a challenge rather than a threat) could be considered a problem-focused coping solution, as it directly addresses the issue of perceiving a threat which then leads to stress. Breathing techniques, mindfulness, and self-talk could be considered emotion-focused coping strategies, as they address the emotions that arise as a result of the problem (stress). Avoidance coping is another method, which could be described as avoiding coping with the problem. Have you ever sat and watched tv instead of doing housework?

• Problem-focused coping – do the housework, problem solved.

• Emotion-focused coping – a dirty house makes you stressed, so you go for a walk to de-stress.

• Avoidance coping – watching tv.

All are valid means of coping. Some strategies might be more effective in the short term, and others in the long term. This can depend on both the person and the situation. Equally, we all cope in different ways. A situation that one person might perceive as a threat, might be deemed as not stressful during the primary appraisal for another. So don’t be disheartened if you experience stress, think about the resources (coping strategies) that you already have, how effective they are, and how you could potentially add a few more books (metaphoric or paperbacks) to your bookshelf.

If you want to chat more about developing coping strategies and/or dealing with stress, feel free to book a free initial consultation here.

Much Love

Nicole