Introduction
Welcome to the May 2021 edition of Psychology for Positive Change, a blog about how psychology can make a positive difference to lives/society. In this article I will explore the concept of Stress Mapping and how we can use it to support ourselves and/or others. (This article was originally published on our old website in May 2019).
What is stress?
Stress can be defined as “the psychological, physiological and behavioural response by an individual when they perceive a lack of equilibrium between the demands placed upon them and their ability to meet those demands, which, over a period of time, leads to ill-health” (Palmer, 1989). In other words, stress arises when demands exceed the individual’s perceived ability/capacity to cope with those demands (Palmer & Cooper, 2007). The nature of the stress response can vary from individual to individual but can include physical, psychological and behavioural components such as: raised heart rate and blood pressure; increased cortisol levels; sleep disturbance; intrusive thoughts; anxiety or depression; poor emotional control; negative thoughts and images; withdrawal; procrastination; and restlessness (see e.g. Palmer & Dryden, 1995). Whatever the particular manifestation of stress for an individual, if such a response is sustained over time it can have damaging consequences (Mental Health Foundation 2019). Therefore, if we are in a position of providing support to others, we need strategies that we can call upon to help develop insight into the sources of stress and support intervention planning. Stress mapping is a relatively simple technique that can be utilised to this end.
What is stress mapping?
A ‘stress map’ is a simple visual technique that can be used to develop insight into the range of factors influencing an individual’s stress, and the interactions between them (see e.g. Palmer, 1990).
To construct a stress map, the client is placed in the middle of the diagram. Then, the diagram is populated with the different components of the client’s situation, with lines drawn to represent the relationships between the components. The client can then be asked to quantify the level of stress caused by each component on a scale of e.g. 0 to 10.
For example, a stress map was used to map out the situation of a teacher (‘Alex’). In discussion with Alex, it became clear that there were several key variables impacting on his stress: the situation with his class, influences from another class in the school, and his relationship with his line manager (which he considered to be positive and supportive).
To construct a stress map, the client is placed in the middle of the diagram. Then, the diagram is populated with the different components of the client’s situation, with lines drawn to represent the relationships between the components. The client can then be asked to quantify the level of stress caused by each component on a scale of e.g. 0 to 10.
For example, a stress map was used to map out the situation of a teacher (‘Alex’). In discussion with Alex, it became clear that there were several key variables impacting on his stress: the situation with his class, influences from another class in the school, and his relationship with his line manager (which he considered to be positive and supportive).
An example Stress Map
Alex identified that the situation with the class was largely being influenced by two key children and recognised the need to develop a particular plan of action for them. When Alex’s broader networks were considered, it emerged that the actions of another colleague (‘Mike’) - with whom he shared a ‘partner class’ arrangement – were also an important variable. It emerged that Mike would frequently send children to Alex’s class during the day which further disrupted Alex’s teaching. The map then captured a positive relationship between Alex and his line manager (‘Ameena’), who also line-managed Mike; the fact that this relationship had a stress-reducing impact was indicated by the use of a negative rating on the diagram (i.e. it helped reduce Alex’s stress, rather than add to it). As a result of this exercise, it was agreed that Alex would speak to Ameena about helping Mike to find a temporary alternative strategy while Alex worked to reset the classroom boundaries with the two pupils in question. In this way, use of the stress map helped Alex to break a larger problem down into a series of constituent parts and begin developing strategies for addressing some of the issues.
It is important to acknowledge that in this example Alex was a willing participant in the process of constructing a stress map. The rationale for experimenting with the strategy had been explained to him, and his agreement to experiment with this method had been sought before proceeding. In this way Alex was not ‘done-to’, but rather worked with in order to support him to reflect on his situation and plan ways forward.
It is important to acknowledge that in this example Alex was a willing participant in the process of constructing a stress map. The rationale for experimenting with the strategy had been explained to him, and his agreement to experiment with this method had been sought before proceeding. In this way Alex was not ‘done-to’, but rather worked with in order to support him to reflect on his situation and plan ways forward.
Stress-Mapping as a self-care strategy
Stress Mapping is a strategy I have used to good effect myself at times when a combination of pressures/demands over a sustained period has led to a stress response. The physical stress response thereby becomes the cue to take a step back, appraise the situation, and identify possible parts of the system where changes might be realistically made.
Summary
In summary, stress maps can be used to understand the network of interrelationships in a system, their relative impact on an individual’s stress levels, and can inform stress-management interventions. They are useful for developing insight into the range of factors influencing a stress reaction and can also enable us to break a larger problem down into a number of smaller component parts.
Reflection questions
- What are the range of factors influencing the degree of any stress you experience?
- Where might you be able to make some changes?
- Who might you use this strategy with? In what context?
References
Mental Health Foundation (2019). Stress. Retrieved from https://www.mentalhealth.org.uk/a-to-z/s/stress.
Palmer, S. (1989). Occupational Stress. The Health and Safety Practitioner, 7 (8), pp. 16-18.
Palmer, S. (1990). Stress Mapping: A Visual Technique to Aid Counselling or Training. Employee Counselling Today, 2 (2), pp. 9-12.
Palmer, S. & Cooper, C. (2000). How to Deal with Stress. London: Kogan Page.
Palmer, S. & Dryden, W. (1995). Counselling for Stress Problems. London: SAGE.
Palmer, S. (1989). Occupational Stress. The Health and Safety Practitioner, 7 (8), pp. 16-18.
Palmer, S. (1990). Stress Mapping: A Visual Technique to Aid Counselling or Training. Employee Counselling Today, 2 (2), pp. 9-12.
Palmer, S. & Cooper, C. (2000). How to Deal with Stress. London: Kogan Page.
Palmer, S. & Dryden, W. (1995). Counselling for Stress Problems. London: SAGE.