Self-instruction training and the stress inoculation technique are two effective approaches used in psychology to help people cope with and overcome stressful situations. These techniques have been shown to be effective in various areas, from stress and anxiety management to sports and academic performance. In this article, we will explore both techniques in depth, their theoretical foundation and their practical application.
Self-instruction Training
Self-instruction training It is a technique based on the idea that what a person tells themselves internally can influence their behavior, their emotions, and their ability to cope with stressful situations. This technique is based on the theory of cognitive processing, which maintains that our thoughts influence our emotions and behaviors.
The goal of self-instruction training is to help people identify and modify their negative automatic thoughts and self-destructive, replacing them with more realistic, positive and adaptive self-instructions. This is achieved through the systematic practice of identifying irrational automatic thoughts and changing them with more positive and realistic self-instructions.
Self-instruction Training Process
Self-instruction training consists of several key stages:
- Self-observation: The person begins by being aware of their negative automatic thoughts in stressful situations. This involves paying attention to the internal thoughts that arise in response to certain stressful stimuli.
- Self-evaluation: Once the negative automatic thoughts have been identified, the person evaluates the veracity and usefulness of these. thoughts. One questions whether they are really true and whether they help to deal with the situation effectively.
- Cognitive restructuring: In this stage, the person learns to replace negative automatic thoughts with more self-instructions. realistic and positive. This involves changing the way information is interpreted and processed, encouraging a more balanced and adaptive view of situations.
- Practice: The regular practice of identifying and restructuring thoughts Automatic negative thinking is key to consolidating new thought patterns. Through repetition and practice, the person strengthens their ability to use positive self-instructions in stressful situations.
Stress Inoculation Technique
The stress inoculation technique Stress is another psychological strategy designed to help people cope with stressful situations and develop greater resilience in the face of adversity. This technique is based on the idea that gradually exposing people to small doses of stress can strengthen their ability to cope with more intense stressful situations in the future.
The concept of stress inoculation resembles to the biological process of vaccination, where a small amount of a pathogenic agent is introduced to strengthen the immune system. Similarly, stress inoculation involves exposing people to low-intensity stressful situations so that they develop coping and resistance skills.
Components of the Stress Inoculation Technique
The stress inoculation technique consists of several fundamental components:
- Educational phase: In this stage, the person is educated about the concept of stress, its effects on body and mind, and effective coping strategies. You are taught to identify the symptoms of stress and understand how stress affects your functioning.
- Guided practice: Once the theoretical knowledge is acquired, the person is gradually exposed to stressful situations controlled and supervised. This allows you to experience stress safely and learn to manage it effectively with the help of a therapist or instructor.
- Self-monitoring: During the stress exposure process, the The person learns to self-assess their stress level and identify the coping strategies that work best for them. This gives you the opportunity to develop a repertoire of personalized and effective stress management techniques.
- Generalization: Once the person has acquired solid stress coping skills, they are encourages the application of these skills in different stressful situations in everyday life. The objective is for the person to be able to successfully transfer the learned strategies to different contexts and challenges.
In conclusion, both self-instruction training and the stress inoculation technique are effective tools to help people to face and overcome stressful situations in their daily lives. These techniques not only offer practical strategies for managing stress, but also promote the development of long-term coping skills and the building of greater psychological resilience.