BY PATXI ROCHA DEL CURA, COACH MCC.
Stress, especially in extreme contexts such as the post-Dana disaster in Valencia, can trigger physiological and emotional responses that can become chronic if not managed. Identifying symptoms such as hyperactivation of the sympathetic nervous system, emotional dysregulation or cognitive biases towards threats is key for address its impact in an effective way. In this context and for stress management, coaching offers a methodological and adaptable approach.
1. Understanding post-disaster stress:
What are the most common sources of stress after a disaster like the one in Valencia?
Following a natural disaster, common sources of stress and anxiety include:
- Loss of loved ones, which generates grief and deep emotional impact.
- Damage materials and uncertainty about economic reconstruction or recovery.
- Interruption of daily routine, such as loss of employment, housing or access to basic services.
- Exhibition to traumatic scenes, such as injury, destruction or chaos.
- Sensation vulnerability to possible future disasters, which fuels constant fear.
- Overload emotional and physical stress from the stress of making quick decisions under pressure.
Added to this is the physical impact of extreme fatigue and the need to stay alert, which wears you down even more. Finally, those who have lived through the disaster may develop a sense of guilt for having survived, known as "survivor's guiltwhich adds an important emotional charge.
These sources generate psychological responses such as anxiety, insomnia and depression, which may persist in the long term if the trauma is not addressed.
2. Signs of high stress
How can someone recognise when their stress or anxiety is reaching unmanageable levels?
High stress can be recognised by clear physical and emotional signs. In the body, it manifests itself with symptoms such as constant muscle tension, headaches, digestive problems or insomnia. Emotionally, irritability appears, sadness or a feeling of being overwhelmed.
It is also common to have difficulty concentrating, oblivion and a feeling of constant restlessness. Other signs include isolate themselves from otherslosing interest in activities you used to enjoy, or feeling that worries are uncontrollable.
From a more technical perspective, elevated stress can include hyperactivation of the sympathetic nervous system, resulting in a response from fight or flight sustained. This results in a chronic elevation of cortisol and adrenaline, which negatively impacts the immune and cardiovascular systems.
At the cognitive level, problems arise such as bias attentional towards threats and difficulty in regulating emotions. At the behavioural level, a greater degree of avoidance of stressful situations, which reinforces the anxiety cycle. In addition, prolonged stress can lead to emotional dysregulation, increasing the risk of developing disorders such as generalised anxiety or depression.
3. Stress management strategies
What specific strategies or practices can coaches suggest to reduce stress and anxiety?
There are practical strategies for stress and anxiety management that help to calm the nervous system in times of stress. Establish routines daily including physical exerciseIt releases mood-enhancing endorphins. The practice of mindfulness or guided meditation is key to staying in the present and reducing anxious thoughts.
Define priorities and delegating tasks can alleviate the feeling of overload. In addition, encouraging social connections positive stress management helps to create an emotional support system. Also, stress management involves monitoring one's thoughts to avoid negative patterns and adopt a more realistic and constructive perspective.
In addition to the above, change the physical environment temporarily, if possible, and reconfigure a personal space to generate a sense of control. Incorporate micro-pauses active during the day can reduce accumulated stress. Practising reflective writingThe use of a notebook, noting down concerns and possible solutions, helps to free the mind.
4. The role of the coach in stress relief
How can coaching provide a space to process stress, and what methods are particularly effective?
Coaching can be disruptive in relieving stress by providing a space that does not seek solutions, but rather challenges beliefs that fuel stress. An effective method is the reframing of the personal narrative, where the coach helps the client to see the situation from unexpected perspectives, breaking cycles of negative thinking. The coach acts as a neutral mirror that reveals blind spots without judgement, prompting liberating and renewing self-exploration.
5. About the author Patxi Rocha del Cura.
My experience in accompanying people in stressful situations is multifaceted. In general, I accompany people who are overwhelmed by their work, with post-traumatic stress, people with a perfectionist profile or who are going through bereavement:
- in consultation as a therapist or individual session as a coach
- in company workshops
- stress studies and diagnostics
- facilitating presentations for large groups
