STRESS

GE1 Understanding the Self

What is stress?
Stress
In general, stress is a state of
mental or emotional strain or
tension resulting from
adverse or very demanding
circumstances. It is a mental
and physical response
demands of your environment
(i.e., at home, school, work,
etc.). It is normal to feel
stressed. It is a universal,
human experience. What is
more important is how you
respond to stress.
Is stress
Good or
Bad?
Stress
Not all stress is bad for
you. In fact, stress is good
for human beings (to some
degree) to maintain an
overall good health.
Stress
• The human body may
tend toward a relatively
stable equilibrium,
especially
those maintained by
physiological processes,
yet it also
requires stimulation to
ensure optimal functioning
of the organs
and tissues, such as the
heart and muscles.
Stress

Three kinds of Stress

•Eustress
•Neustress
•Distress
Eustress

• Considered as good
stress
• A result from a
situation or activity
that you find
motivating or
inspiring
• Enjoyable and not
threatening
Neustress

• "Neutral" Stress
• A sensory stimulus
that has no direct
consequence or
effect on the person
• A situation or activity
that you do not find
threatening yet not
enjoyable
Distress

• Situations or activities
that you consider
negative, harmful,
threatening
• It could happen for just
a short span of time or
it could linger for
prolonged periods
(hours, days, months,
years).
Stressors
• Any situation, activity, or individual
that gives you mental or emotional
strain is a stressor. The list of
stressors is not only endless; it
also varies from person to person.
Other than the mental and
emotional strain, you also suffer
pain, such as headache or you
actually get sick, such as going
down with a fever. High levels of
stress when unattended contribute
to mental health problems.
Stressors
• Good stressors can make you
feel both nervous and excited at
the same time (the so-called
"butterflies in your stomach"). It
can make you worry
about being liked or accepted.
On the other hand, bad stress
can cause you to feel angry,
petrified, or depressed. It can
make you feel constantly on the
edge.
Stressors

• Other than the mental

and emotional strain, you
also suffer pain, such as
headache or you actually get
sick, such as going down with
a fever. High levels of stress
when unattended
contribute to mental health
problems.
What are the signs and symptoms of
stress?
• Stress is the body's reaction to
any change that requires an
adjustment or response. The
body reacts to these changes
with physical, mental, and
emotional responses. People
handle stress differently.
Symptoms of stress can vary.
Physical
• Low energy
•Headaches
•Upset stomach, including diarrhea,
constipation, and nausea
•Aches, pains, and tense muscles
•Chest pain and rapid heartbeat
•Insomnia
•Frequent colds and infections
•Loss of sexual desire and/or ability
•Nervousness and shaking, ringing in the
ear
•Cold or sweaty hands and feet
•Excess sweating
•Dry mouth and difficulty in swallowing
•Clenched jaw and grinding teeth
Cognitive/Perceptual
• Forgetfulness
• Preoccupation
• Blocking
• Errors in judging distance
• Reduced creativity
• Lack of concentration
• Lack of attention to detail
• Orientation to the past
• Attention deficit
• Disorganization of thought
• Negative self-statements and
negative evaluation of experiences
Emotional
• Depression or general
unhappiness.
• Anxiety and agitation.
• Moodiness, irritability, or
anger
• Feeling overwhelmed
• Loneliness and isolation
• Any other mental or emotional
health problems
Coping with
Stress
What is coping? Coping refers to the
strategies you use to deal with real
or imagined problems to protect
yourself against negative emotions.
It refers to adaptive strategies you
employ in an attempt to reduce
stress. It helps you control your
reactions and continue with your
daily activities. Coping involves
putting in conscious effort to
minimize or tolerate stress.
Problem-Focused
• It targets on controlling or changing the source of stress
• It tackles the source in a practical manner.
• Strategies include employing problem-solving techniques; time
management; getting relevant social support.
Emotion-focused
• It involves lowering, if not eliminating, negative
emotional responses (i.e., embarrassment).
• It is an option when the source of stress is external and
beyond the person's control
• Strategies include distraction, talking out or verbalizing
your problem, prayer, and meditation.
Cognitive coping
• It involves a conscious intellectual activity of managing
stressful situations
• You use your mind to combat stress-inducing thoughts
Strategies for cognitive coping
✓ Reframing—changing the way you view experiences or events, ideas,
concepts, and emotions to find alternatives that are more positive.
✓Challenging negative thinking — questioning the rationality of your
negative thoughts. You take control of your thoughts and stop negative
thinking. you replace negative thoughts with positive affirmations.
✓Positive self-talk — sometimes referred to as "positive affirmations;" you
talk to yourself in a positive manner. This is useful for confidence building.
✓Count to ten — giving you time to gain control of your emotions. It allows
you to rethink the situation and find a better coping strategy.
✓Cost-benefit analysis — asking how yourself beneficial your thoughts,
emotions, or actions are. "Is it worth it?"
Strategies for cognitive coping

✓Smell the roses — a way of telling yourself to relax. It is about taking

a conscious effort to appreciate the usually neglected aspects of life.
✓ Keeping perspective - breaking down your problems into little tasks and
knowing which the problems need to be addressed right
away as compared to those that do not need much attention.
✓ Reducing uncertainty - as the saying goes, "lamang ang
may alam," gathering as much information as you can about your problem.
It helps if you gather positive information rather than negative ones.
✓Using imagery/visualization— imagery asa relaxation tool. You find
that place in your mind where you feel happy.
Remember your pleasurable experiences. This is more effective when
combined with breathing exercises.