Stress Inoculation Training (SIT)

What is Stress Inoculation Training (SIT)?

Donald Meichenbaum's evidence-based protocol for building resilience to stress before it hits. Like a vaccine exposes you to weakened pathogens, SIT gradually exposes you to manageable stressors while building coping skills. Used by the military, NASA astronauts, and elite athletes to perform under pressure.

Is there evidence for it?

How do you do Stress Inoculation Training (SIT)?

1. 1.Conceptualization phase: identify your specific stress triggers and typical stress responses (physical tension, catastrophic thinking, avoidance, anger). Understanding the pattern is step one
2. 2.Skills acquisition: learn and practice 3-4 coping techniques — diaphragmatic breathing, cognitive reframing, progressive muscle relaxation, and positive self-talk ('I've handled this before, I can handle it again')
3. 3.Application phase: deliberately expose yourself to mild-to-moderate stressors while using your new coping skills. Start small (difficult phone call) and build up (public presentation)
4. 4.Practice in simulation: visualize stressful scenarios in detail and mentally rehearse your coping response until it becomes automatic
5. 5.Gradually increase difficulty over 8-12 weeks. The goal is not to eliminate stress but to build confidence in your ability to handle it

How long does it take?

8-12 weeks, 2-3 sessions per week of 30-60 minutes.

Is it hard to start?

hard.

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