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Outline a Cognitive Technique for Managing Stress (Meichenbaum)

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Stress is when a person feels anxious about something that may or may not happen. One cognitive technique used to manage stress is called stress inoculation therapy. This involves attempting to relax the mind and the body through cognitive strategies and muscle relaxation techniques. When a person is stressed their muscles tend to tense up and their mind has negative thoughts. A cognitive treatment aims to remove these negative thoughts along with trying to reduce the symptoms of stress.
In the study by Meichenbaum, he wanted to compare stress inoculation therapy (8 therapy sessions involving cognitive treatment and muscle relaxation) with a standard behaviour desensitisation group (told to do muscle relaxation and practice at home) and a control group (who were on the waiting list for therapy).He used a field experiment on 21 students who responded to an advert for treatment of anxiety. They were matched on gender and anxiety levels using a questionnaire before and after treatment.
Stress inoculation therapy has three components. Firstly identify thoughts which commonly occur in stressful situations. For example” I cannot pass this exam because I don’t know anything”. Secondly, to learn coping strategies. This involves using imagery to picture yourself in a less stressful situation. Also to self-instruct yourself by telling yourself that everything is going to be fine. For example “everything is going to be ok, I revised for the exam, just take it question at a time”. They had to do slow deep breathing and focusing on lengthening your inhalations and exhalations. The students would also have progressive muscle relaxation where you focus on the relaxation of each muscle group from your head to your toe.
The results showed that stress inoculation therapy is more effective in reducing anxiety levels and increasing IQ for students taking a test compared to

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