How to deal with stress? BASIC Ph Model

Meet the Integrated BASIC Ph Model

Stress is a part of life, and we all have the resources to cope with it.
Coping with ourselves is an important skill, and it would be nice to learn about our strengths in this process and familiarize ourselves with them before we need them, just as it is recommended to expand our repertoire of tools for overcoming negative situations.
The theoretical basis of the self-help system is the concept of stress resistance of the Israeli psychologist and trauma therapist Mooli Lahad. He developed a unique method that allows you to maintain psychological balance after stressful situations.
He established that each person has his own unique combination of resources for dealing with adverse circumstances. Such conclusions became the basis of the BASIC Ph Model. This model is based on the recognition of the ability of an individual to withstand stress, to maintain his mental health in any extreme situations. The model contains six main parameters that form the core of an individual’s style of behavior while in adverse circumstances (each letter in the name of the BASIC Ph model means a resource).

Belief
(Belief and values) emphasis on religious beliefs, faith in higher powers, hope, oneself and people who inspire. Beliefs will vary, but the very fact of having faith is important.

Emotions
(Affect and emotion) the importance of expressing emotions, the ability to mix them, be aware of one’s own feelings, give them an outlet through conversations, drawing, music and other creative channels. You can write down your feelings in a diary or draw them.

Communication
(Social) the desire to communicate. We can turn to family, loved ones or psychologists for support. We can help other victims ourselves, immerse ourselves in social work or occupy leadership positions. That is, social inclusion is important: the desire to be among people, to feel like a part of a system, organization, etc. To find confirmation in other people that you are alive, useful in something, and have an impact on something.

Imagination
(Imagination) is based on creative abilities. You can dream, improvise, imagine the future, develop intuition, etc. Practice needlework, pottery, etc. Fantasy helps to distract from the harsh reality, show a sense of humor, find creative solutions to current problems.

Cognition (thoughts, prudence) (Cognition and thought) logic, risks, planning, building strategies is a very important point. It helps to make a list of advantages, collect information, solve problems, set priorities, and conduct an internal dialogue with yourself.

Physical activity (Physiology and activities) is a way of coping with stress that involves resorting to the physical activity of our body. This method is associated with such capabilities of our physical body as the ability to feel ourselves through the senses. Also physical activity (charging or performing physical complexes, walking, walking in nature, hiking, etc.) and physical practices (relaxation techniques, breathing exercises, etc.).

Each of us reacts to stressful situations and copes with them using one of these six channels of overcoming. Usually we resort to one or two of them, to which we are most accustomed. It is important to remember that there is no right or wrong channel from the above, each has its own advantages and disadvantages. At the same time, in order to renew and increase strength and resources in situations when a person is “knocked out of the rut” and has lost ground, it is worth reflecting on those parts of our resources that are available and focusing on their effective use. If a person feels “dead-end,” it is worth addressing those parts that are not yet manifested or are very weak.
For example, those of us who do not usually cry in difficult situations may find ourselves turning to the “affective” or emotional channel during periods of uncertainty, and will be surprised, because in the past they almost never cried. Another example is “doing something.” Often, when under stress, adults can engage in various unnecessary tasks in order not to think or worry too much – although this is usually not characteristic of them. In this case, they can, for example, draw – on the “physical” or bodily channel represented in the model. Sometimes the choice of channel is random, and sometimes it is deliberate.

Mooli Lahad noted that for the method to work even more effectively, you should determine which points you use more often in your life, and which you use little or not at all. And try to find a balance. In order to determine your priority channel, you can use the prompts in the form of questions. Belief and values: What are the traditions and rituals in your life that you love (adhere to)? These can be very small, unnoticed ones, such as attending church every Sunday or going to a certain institution…etc.? Do you like to belong to some company, as if it were one big family or community, a group? How often do you feel a sense of community in that organization, system, community in which you are? How much do you value partners with whom you have a common cause?
Emotions – Affect and emotion: Is it important for you to be able to share thoughts or anxieties with those around you? Do you have creative hobbies, hobbies? Do you often feel the communication of loved ones?

Communication – Social: What does mutual help and support mean to you? How important do you think it is to share responsibilities in the family? Do you like to be a leader, to lead others? Do you like to help others, those who are in a more difficult situation than yourself?
Imagination – Imagination: Do you like to create something new? How much of an innovator are you? Improvisation is your element? Do you prefer to do one thing or switch to different types of activities?
Prudence – Cognition and thought: Is it important for you to accurately assess the situation, collect all the information? Is it more convenient for you to improvise or have a working strategy with you? In your life, how often do you train yourself, discipline yourself? Is it important for you to have a realistic scenario for the future? Physical activity
Physiology and activities: How do you alternate your activity and periods of rest? Can you get carried away with work, despite physical discomfort (cold, hunger, dampness)? What types of rest do you like more? Do you use relaxation techniques?
If you feel exhausted or find it difficult to answer the above questions yourself, be sure to seek qualified help from a specialist.

Dear readers!
To support your emotional state on your own, we suggest you answer 36 questions and use the key to determine which of the six channels will help you restore vital energy.
Questionnaire for self-diagnosis according to the integrative model of psychological survival of a person after severe stress Basic Ph or “Bridge over the Abyss” (according to Muli Laad)

Instructions. Remember when you felt severe stress. What do you do to cope with this condition? What helps you the most and what doesn’t? Indicate how often you use this or that method to cope with stress.