Resource-based model of stress management BASIC Ph

Stress loads are the everyday reality of modern humans. According to H. Selye, avoiding stressful situations is not only impossible but also unnecessary since “stress is life, and its absence means death” [1]. The World Health Organization (WHO) defines stress as a nonspecific (the same for different stimuli) response of the body to any demand placed on it. Stress is the human response to a real or imagined threat, where a person can initiate a psycho-physiological stress response to a situation without real existing threats, solely through thoughts, emotions, or memories. It’s important to note that our bodies are not adapted to constant stress response, and this can be dangerous because recovering from a stress response is often very challenging. If a person’s stress response is constantly activated, the body’s restorative processes that are oriented towards the future, growth, and development are disrupted, leading to chronic stress. Chronic stress exhausts a person’s adaptive capabilities, resulting in a breakdown of the adaptive barrier. According to current scientific views, stress mechanisms are at the core of most illnesses, with the onset of the disease being distributed unevenly around certain events perceived as threatening, overly stressful, burdensome, insurmountable, or conflict-inducing. This leads to a decrease in the individual’s psychological health, exacerbation of chronic diseases, and reduced performance.

To maintain mental and somatic health, it is important to identify the resources that allow a person to preserve the adaptive capabilities of the body. Resources include everything that a person uses to meet environmental demands (physical, psychological, social resources, etc.). The successful overcoming of complex life situations directly depends on understanding one’s own resources, the ability to identify them, and the diversity, nature, and extent of using the available resources. The stress coping model “BASIC Ph,” developed by Professor Mooli Lahad (Director of the Israeli Center for Stress Prevention) and his colleagues, can help us see, develop, and learn to effectively use our own resources. According to the authors of this model, the potential for crisis resolution is within each of us, and they propose opening up the entire spectrum of a person’s personal capabilities. This model is valuable as it is based on in-depth theoretical and empirical research, widely adapted in psychological practice, and covers the full range of styles and ways a person can cope with stress and/or crisis.

Model “BASIC Ph”

In the 1990s, while working with people living in situations of constant life threat, M. Lahad and his colleagues found that 20% of the surveyed individuals manifested PTSD (Post-Traumatic Stress Disorder), while the other 80% somehow overcame the trauma, preserving their health. Conducting an analysis of leading psychological theories regarding the “encounter of an individual with the world” and carrying out their own long-term empirical analysis, maintaining a focus on these healthy ways of overcoming crises, M. Lahad proposed his own multidimensional model of the “encounter with the world” – a model for overcoming stress and seeking internal stability for individuals. The “BASIC Ph” model is like a “bridge over the abyss” that helps a person “grow” from a crisis, “connect” their internal “Self” with the external “World” (Lahad & Leykin, 2013) [2]. It was found that each person has their unique combination of coping resources. The idea of the model is that every individual has their potential, experience in overcoming a stressful event in six modalities:”

1. B – Belief & values – faith, beliefs, values, philosophy of life.

2. A – Affect – expression of emotions and feelings.

3. S – Socialization – social ties, social support, social belonging, communication.

4. I – Imagination – imagination, dreams, memories, creativity.

5. C – Cognition, thought – mind, cognition, cognitive strategies.

6. Ph – Physical – physical activity, bodily resources.

Belief & values – this way of overcoming a crisis is based on the ability to believe: it can be faith in God, in people or in oneself. The existence of meaningfulness in our lives, a system of life values, mission, and faith is a source from which a person can draw strength in difficult situations.

Affect – this way of overcoming stress requires us, first of all, to learn to understand our own feelings, to call them by their own names. After that, it becomes possible to express the recognized feelings in the most acceptable ways for each person: verbally – in a personal conversation, in writing – in a letter, without words – in dance, drawing, music or drama. It is about direct or indirect expression of feelings: for example, writing down your feelings in a diary, expressing them in any artistic way (drawing, singing, instrumental music), etc.

Socialization – this method of stress management is characterized by the desire to communicate, to seek support from family, close friends, or qualified professionals. In addition, we can help other people in need ourselves, immerse ourselves in community service, etc. The essence of the method is social inclusion, the opportunity to be among people, to be useful, to feel part of a system, organization, etc.

Imagination – this way of coping with stress appeals to our creative abilities, the creative side of our personality. Through imagination, we can dream, develop intuition and plasticity, search for and find solutions in the world of play and fantasy, imagine a changed future and past, even memories of happy moments can reduce the intensity of experiences in difficult situations in the here and now. This also includes a sense of humor, improvisation, art, and various crafts.

Cognition is a way to overcome a crisis by using our mental abilities, our ability to think logically and critically, assess the situation, learn and comprehend new ideas, plan, study, gather reliable information, analyze problems and solve them. It also includes prioritization, alternatives, delegation, and self-reflection (talking to yourself).

Physical is a way of coping with stress that involves turning to the physical activity of our body. This method is related to the capabilities of our physical body, such as the ability to sense ourselves through hearing, sight, smell, touch, taste, heat and cold, pain and pleasure, orientation, internal tension or relaxation. It also includes various kinds of physical activity (exercising or doing physical training, walking, hiking, hiking, etc.) and body practices (relaxation techniques, breathing exercises, etc.).

Yes, each person has six channels for overcoming stress, and among them, only a few are dominant. In view of this, it is important to understand one’s strengths and develop weak (passive) channels, thereby strengthening and enriching personal resources. To find out which channel is more developed than others and which ones are worth developing further, you can take the [Test](active link). It’s essential to remember that there is no right or wrong among the above-described channels; each has its own advantages and disadvantages. Moreover, to restore and increase strengths and resources in situations when a person feels “off track” and has lost ground, it is worthwhile to reflect on the existing parts of our resources and focus on their effective use. If a person feels in a “dead-end,” it’s advisable to turn to those parts that are not yet manifested or are very weak.

The following questions and answers will help you develop channels that are less pronounced in your individual style of coping with stress.

Belief & values:

1. What and who do you believe in? What traditions do you love and/or follow in your life?
2. What group or community would you like to belong to (professional community, interest group, etc.)? What values are close to you?
3. What do you value in partners with whom you have a common business, work, hobbies, interests, etc.? What do you think your partners value in you?
4. What meanings fill your life?

Affect:

1. What emotions are you experiencing at a particular moment and can you name them?
2. Are you able to recognize the emotions of other people?
3. Do you influence yourself and the people around you, taking into account their/your emotional reactions?
4. Do you share your feelings with those around you?
5. Do you allow your emotions to be expressed? With whom do you allow them to be expressed?

Socialization:

1. What does help and support mean to you? Do you ask for help when you need it? Do you provide help to those who need it?
2. How important do you think it is to share responsibilities in the family? Do you agree on the division of responsibilities?
3. Do you enjoy socializing with others? Who are these people and what do you like about them? What do you get from this communication?

Imagination:

1. Do you like to create something new? In what area of life can you call yourself an innovator?
2. What area is most interesting for you to create something new?
3. Do you allocate time in your life to communicate with art, to create something new?
4. Do you allow yourself to dream? Do you visualize your dreams and desires?
5. How do you develop your imagination?

Cognition and thought:

1. Is it important for you to accurately assess the situation and collect all the information? What is “all” information for you? What risks do you build into your planning if the information you collect is not exhaustive? How do you check the reliability of the information you receive?
2. Do you analyze difficult situations in your life? Does your experience help you “not to make the same mistakes”? Do you track your progress in solving difficult life situations over time (with age)?
3. How often do you train yourself, self-discipline yourself in your life? What is the evidence of discipline in your life?

Physical:

1. How do you take care of yourself?
2. Do you get enough sleep?
3. Are you able to get excited about your work despite physical discomfort (cold, hunger, damp, etc.)? Are you attentive to yourself and can you distinguish between physical discomfort and emotional discontent?
4. How do you alternate your activity and rest periods?
5. What types of recreation do you like best? Do you plan for rest in your daily life? Do you fulfill these points of the plan?
6. What types of physical activity are in your life?
7. Are you attentive to your body in your diet? Do you keep a balance between what is useful and what brings pleasure in your diet?
8. Do you use relaxation techniques? Which ones do you practice?

If you feel exhausted or find it difficult to answer the above questions on your own, be sure to seek the qualified help of a psychologist (psychotherapist)!

Take care of yourself and be healthy!

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[1] Selye, H. (1956) The Stress of Life. N.Y. 216 p.

[2] Lahad, M., &Leykin, D. (2013). The Integrative Model of Resiliency –The «BASIC Ph» Model, or What Do We Know about Survival? The «BASIC Ph» Model of Coping and Resiliency Theory, Research and Cross-Cultural. London, UK and Philadelphia, USA: Jessica Kingsley, 11-32

Test BASIC Ph^[1]

Instructions:

Think about yourself when you are in a crisis or strong stress. What do you usually do to help yourself cope with this situation? In your opinion, what helps you the most, and what to a lesser extent? Evaluate each statement and place a cross (“x”) in the corresponding box next to the statement number, where the numbers represent:

0 – I never use this method to cope with a difficult situation.

1 – I rarely use this method to cope with a difficult situation.

2 – I sometimes use this method to cope with a difficult situation.

3 – I periodically use this method to cope with a difficult situation.

4 – I often use this method to cope with a situation.

5 – I almost always use this method to cope with a situation.

6 – I always use this method to cope with a difficult situation.”

№	Statement	0	1	2	3	4	5	6
1	I give up and rely on higher powers or fate to solve the problem
2	I don’t directly talk about my emotions, but express them indirectly – for example, I cry when thinking about myself.
3	I seek support from other people.
4	I fantasize and give free rein to my imagination – for example, I imagine myself in a calm, carefree place.
5	I gather information to be certain that I have the best solution to the problem.
6	I eat or sleep less than usual, or conversely, I eat and sleep more than usual.
7	I believe in my own strength and my ability to overcome obstacles.
8	I express my feelings in my own veiled way – through hints, sarcasm, or even flirtation.
9	I have conversations with friends over the phone.
10	I recall my favorite stories, fables, parables, or fairy tales as a way of finding a solution to the problem.
11	I analyze problems, trying to find their solution.
12	I constantly engage in physical work – for example, cleaning, cooking, woodworking, car repair, or even building a model airplane.
13	My motto is: “I will survive this, no matter what.”
14	I release feelings through crying, laughter, or shouting and don’t keep it all inside.
15	I try to find support in friends or family members.
16	By listening to music, I let my imagination run wild.
17	I create a specific plan and act according to it step by step.
18	I use relaxation exercises.
19	I seek help from God in prayer.
20	I emotionally wind myself up to enhance my motivation.
21	I immerse myself deeply in relationships with members of my community or organization to which I belong.
22	I recall times when I was much better off than now, or think about a time when everything will change for the better.
23	Primarily, I try to understand what is actually happening.
24	I relax when doing something: taking a shower or bath, going for a walk, or running quietly.
25	I rely on my spiritual beliefs or my life philosophy.
26	I tell or listen to jokes and funny stories.
27	I seek people to spend time with, doing nothing special.
28	I watch sports competitions, movies, or read books, imagining myself in the place of the characters.
29	I weigh all possible solutions to the problem and, if possible, choose the best one, considering each of them.
30	I try to constantly engage in some physical activity.
31	My motto is: “What doesn’t kill me makes me stronger.”
32	I let out my emotions.
33	I write letters and emails to friends – hoping for their response.
34	I dream, think about better times, imagining them.
35	I try to find the best solution to the problem from the ones I know, considering each of them.
36	I leave home or try to be active to get rid of excess energy.

Processing the results

Transfer your scores to the table below and add up the scores vertically in each of the six columns.

B	A	S	I	C	Ph
1	2	3	4	5	6
7	8	9	10	11	12
13	14	15	16	17	18
19	20	21	22	23	24
25	26	27	28	29	30
31	32	33	34	35	36

The higher the score, the more developed the corresponding strategy is: B – beliefs, convictions, values; A – emotions, feelings; S – social connections, social support; I – imagination, dreams, memories; C – cognitive strategies; Ph – bodily resources, physical activity.

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[1] Fundamentals of rehabilitation psychology: overcoming the consequences of the crisis. Volume 2, Publisher Organization for Security and Co-operation in Europe