IGNOU FREE BPCS-186 Managing Stress Solved Guess Paper 2025

Q1. Define stress. Discuss its nature and types.

Answer:
Stress refers to the physiological and psychological responses that occur when individuals perceive a threat, challenge, or imbalance between demands and their coping resources. It is a mind–body reaction involving cognitive appraisal, hormonal activation (e.g., adrenaline, cortisol), and emotional arousal.

The nature of stress includes:

1. Subjective: The same event may be stressful for one person and not for another.

2. Adaptive: In moderate levels it motivates performance (eustress).

3. Physiological and psychological: It affects thoughts, emotions, and bodily functions.

4. Dynamic: Stress arises from the continuous interaction between the person and environment.

Types of Stress:

1. Eustress: Positive stress that enhances performance, such as preparing for exams or starting a new job.

2. Distress: Negative stress resulting from overwhelming demands.

3. Acute Stress: Short-term stress occurring in immediate situations.

4. Chronic Stress: Long-term, persistent stress linked to health problems.

5. Traumatic Stress: Stress resulting from extreme events like accidents, disasters, or violence.

6. Daily Hassles Stress: Stress from routine issues like traffic, deadlines, or conflicts.

Understanding stress types helps in early identification and adopting appropriate coping strategies.

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Q2. Explain the General Adaptation Syndrome (GAS). Discuss its significance in stress management.

Answer:
Hans Selye proposed the General Adaptation Syndrome (GAS) to describe the predictable biological response to stress. It includes three stages:

1. Alarm Reaction Stage:
   The body recognizes a stressor and activates the fight-or-flight response. Hormones like adrenaline and cortisol increase, leading to elevated heart rate, blood pressure, and alertness.

2. Resistance Stage:
   If the stressor persists, the body attempts to adapt. Coping mechanisms are activated, energy is focused on dealing with the stressor, and physiological arousal remains higher than normal but lower than during alarm.

3. Exhaustion Stage:
   Persistent stress depletes the body’s resources, leading to fatigue, burnout, reduced immunity, and increased vulnerability to illnesses.

Significance in Stress Management:
• Helps individuals understand bodily responses to stress.
• Highlights the danger of prolonged stress and the need for timely coping strategies.
• Encourages early intervention before exhaustion sets in.
• Forms the foundation for stress-reduction techniques such as relaxation, time management, and lifestyle modification.

Q3. What is cognitive appraisal? Explain Lazarus’ model of stress appraisal.

Answer:
Cognitive appraisal refers to the mental evaluation of a situation to determine whether it is threatening, challenging, or neutral. According to Lazarus, stress results not from events themselves but from how individuals interpret them.

Lazarus’ Model includes two major appraisals:

1. Primary Appraisal:
   The individual evaluates whether an event is:
   • Harm/Loss – damage has already occurred.
   • Threat – possible future damage.
   • Challenge – opportunity for growth.
   This appraisal determines whether stress will be experienced.

2. Secondary Appraisal:
   The individual assesses available resources and coping abilities. Examples include skills, social support, money, and problem-solving capacity.

Stress occurs when perceived demands exceed perceived resources.

Reappraisal is the ongoing re-evaluation of the situation as conditions or coping strategies change.

This model emphasizes that stress is a psychological process, and modifying thoughts and interpretations can significantly reduce stress levels.

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Q4. Discuss the physiological symptoms and consequences of chronic stress.

Answer:
Chronic stress triggers prolonged activation of the sympathetic nervous system and high levels of stress hormones, leading to multiple physiological symptoms.

Common Physiological Symptoms:
• Increased heart rate and blood pressure
• Muscle tension, headaches, migraines
• Upset stomach, acidity, irritable bowel
• Fatigue, insomnia, disturbed sleep cycle
• Changes in appetite and weight
• Weakened immune system

Consequences of Chronic Stress:

1. Cardiovascular Problems:
   Chronic stress contributes to hypertension, heart disease, and increased risk of stroke.

2. Hormonal Imbalance:
   Persistent cortisol elevation affects metabolism, aging, and mood regulation.

3. Gastrointestinal Disorders:
   It worsens ulcers, acid reflux, and irritable bowel syndrome.

4. Immunity Suppression:
   Stress increases susceptibility to infections, delayed wound healing, and autoimmune problems.

5. Musculoskeletal Issues:
   Long-term tension leads to back pain, stiffness, and joint issues.

6. Chronic Fatigue & Burnout:
   Emotional exhaustion and reduced functioning occur due to energy depletion.

Understanding these effects encourages adoption of preventive stress-management practices.

Q5. Explain the psychological and behavioral effects of stress.

Answer:
Stress affects not only the body but also mental functioning and behavior.

Psychological Effects:

1. Anxiety & Worry:
   Stress often creates excessive fear and apprehension.

2. Depression & Hopelessness:
   Chronic stress reduces motivation, energy, and interest in activities.

3. Irritability & Mood Swings:
   Minor issues provoke strong emotional reactions.

4. Concentration Difficulties:
   Stress interferes with memory, decision-making, and attention.

5. Low Self-esteem:
   Failure to cope may lead to guilt and feelings of inadequacy.

Behavioral Effects:

1. Avoidance Behavior:
   Individuals may withdraw from responsibilities or social interaction.

2. Aggression or Impulsive Actions:
   Increased frustration leads to conflicts and poor emotional control.

3. Substance Use:
   Alcohol, smoking, and drugs may be used as coping mechanisms.

4. Changes in Eating & Sleeping:
   Overeating, loss of appetite, insomnia, or oversleeping are common.

5. Reduced Productivity:
   Inefficiency, absenteeism, and lack of motivation affect performance.

Identifying these effects early can prevent long-term mental health issues and promote healthier coping strategies.

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Q6. What is Coping? Differentiate between problem-focused and emotion-focused coping.

Answer:
Coping refers to the cognitive and behavioral efforts individuals use to manage internal and external demands that are appraised as stressful.

Problem-Focused Coping:

• Directed toward solving the problem causing stress.
• Used when individuals believe the situation can be changed.
Examples:
– Time management
– Seeking information or help
– Planning and decision-making
– Removing the stressor
Benefits: Enhances control, reduces long-term stress.

Emotion-Focused Coping:

• Aims at regulating emotional distress rather than changing the situation.
• Used when the stressor is unchangeable or outside control.
Examples:
– Relaxation techniques
– Reframing negative thoughts
– Distraction, meditation
– Social support
Benefits: Improves emotional well-being, prevents overwhelm.

Both coping strategies are essential; effective stress management often involves combining them depending on the situation.

Q7. Explain relaxation techniques used for stress management.

Answer:
Relaxation techniques reduce physiological arousal and promote calmness by activating the parasympathetic nervous system.

Deep Breathing:

Involves slow inhalation and exhalation to reduce heart rate and muscle tension. It enhances oxygen flow and reduces anxiety.

Progressive Muscle Relaxation (PMR):

Developed by Jacobson, PMR involves systematically tensing and relaxing muscle groups. It increases awareness of bodily tension and promotes deep relaxation.

Meditation:

Includes focusing attention on breath, mantra, or an object. Regular meditation decreases cortisol, improves focus, and promotes emotional balance.

Mindfulness:

Encourages awareness of the present moment without judgment. It improves stress resilience and reduces rumination.

Yoga:

Combines physical postures, controlled breathing, and meditation. It improves flexibility, reduces fatigue, and balances mind-body systems.

Guided Imagery:

Visualization of peaceful scenes reduces anxiety and promotes relaxation.

These techniques, when practiced regularly, reduce chronic stress and improve overall psychological well-being.

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Q8. Discuss the importance of time management in reducing stress.

Answer:
Time management is an essential stress-reduction tool because disorganized schedules and last-minute pressure increase anxiety and inefficiency.

Key Benefits in Stress Reduction:

1. Improved Productivity:
   Planning tasks helps prioritize important activities, preventing overload.

2. Decreased Procrastination:
   Breaking tasks into manageable units reduces avoidance behavior and fear of failure.

3. Better Work–Life Balance:
   Scheduling leisure, rest, and responsibilities ensures healthier living.

4. Reduced Emotional Stress:
   Knowing what to do improves a sense of control and reduces uncertainty.

Time Management Techniques:

• ABC Prioritization: Ranking tasks by importance.
• Time Blocking: Allocating fixed time slots for tasks.
• SMART Goals: Setting specific and achievable objectives.
• Avoiding Multitasking: Focusing on one task to reduce cognitive load.
• Delegation: Sharing work with others when possible.

Effective time management prevents chronic stress, enhances confidence, and supports academic and professional success.

Q9. What is resilience? Explain factors that contribute to resilience against stress.

Answer:
Resilience refers to the ability to adapt, recover, and grow in the face of stress, adversity, or challenges. It is not a fixed trait but a dynamic, learnable process.

Factors Contributing to Resilience:

1. Positive Thinking and Cognitive Flexibility:
   Optimism and the ability to reframe negative situations reduce emotional distress.

2. Strong Social Support:
   Family, friends, and community provide emotional, practical, and motivational support.

3. Emotional Regulation Skills:
   Individuals who manage emotions effectively handle stress better.

4. Problem-Solving Ability:
   Analytical thinking and planning reduce the impact of stressors.

5. Self-Efficacy:
   Believing in one’s ability builds confidence and reduces helplessness.

6. Healthy Lifestyle:
   Adequate sleep, exercise, and nutrition strengthen physical and mental resilience.

7. Flexibility and Adaptability:
   The capacity to change strategies when situations demand enhances coping.

Resilience helps individuals bounce back quickly, reduces long-term stress, and improves overall mental health.

Q10. Discuss the role of social support in managing stress.

Answer:
Social support refers to emotional, informational, and practical assistance provided by family, friends, and community. It plays a crucial role in reducing the impact of stress.

Types of Social Support:

1. Emotional Support: Empathy, love, and reassurance.

2. Instrumental Support: Practical help such as financial assistance or help with tasks.

3. Informational Support: Advice, guidance, and feedback.

4. Appraisal Support: Affirmation and constructive evaluation.

Role in Stress Management:

• Reduces Emotional Burden: Sharing problems lowers anxiety and emotional overload.
• Enhances Coping Ability: Supportive networks provide solutions and alternative viewpoints.
• Buffers Stress: According to the buffering hypothesis, social support cushions the negative effects of stress.
• Boosts Self-esteem: Feeling valued and understood strengthens self-confidence.
• Improves Health: Social support lowers cortisol levels, improves immune function, and reduces risk of depression.

Strong social networks act as protective factors, promoting mental well-being and enabling effective stress management.

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