Lesson 3: Less Stress, More Care

I. Objectives
At the end of this lesson, you should be able to:
1. Explain the effects of stress to one’s health
2. Examine cultural dimension of stress and coping; and
3. Design a self- care plan.

INTRODUCTION
“Stress is often described as a feeling of being overwhelmed, worried, or run- down.
Stress can affect people of all ages, genders, and circumstances and can lead to both physical
and psychological health issues. Stress is any uncomfortable emotional experience
accompanied by predictable biochemical, physiological, and behavioural”
- American Physiological Association (2017)

ABSTRACTION
Stress and Human Response
The American Institute of Stress (AIS) has distinguished different types of stress and the
human response to it.
Hans Selye defined stress as the body's nonspecific response to any demand, whether it
is caused by or results in pleasant or unpleasant stimuli. It is essential to differentiate between
the unpleasant or harmful variety of stress termed distress, which often connotes disease, and
eustress, which often connotes euphoria.
- Eustress is stress in daily life that has positive connotations, such as marriage,
promotion, baby, winning money, new friends, and graduation.
- Distress is stress in daily life that has negative connotations such as divorce,
punishment, injury, negative feelings, financial problems, and work difficulties (AIS
2017).
During both eustress and distress, the body undergoes virtually the same nonspecific
responses to the various positive or negative stimuli acting upon it.
This demonstrates conclusively that it is how an individual accepts stress that determines
ultimately whether the person can adapt successfully to change (AIS 2017).
Selye hypothesized a general adaptation or stress syndrome. This general stress syndrome
affects the whole body. Stress always manifests itself by a syndrome, a sum of changes, and
not by simply one change (AIS 2017).
The three stages of General Stress Syndrome
 The three stages of general stress syndrome are;

 alarm reaction
 resistance
 exhaustion

Alarm Reaction Stage

At the alarm reaction stage, a distress signal is sent to a
part of the brain called the hypothalamus. The hypothalamus
enables the release of hormones called glucocorticoids.
Glucocorticoids trigger the release of adrenaline and
cortisol, which is a stress hormone. The adrenaline gives a
person a boost of energy. Their heart rate increases and their
blood pressure rises. Meanwhile, blood sugar levels also go up.
These physiological changes are governed by a part of
a person's autonomic nervous system (ANS) called the
sympathetic branch. The alarm reaction stage of the GAS
prepares a person to respond to the stressor they are
experiencing. This is often known as a "fight or flight" response.

Resistance Stage

During the resistance stage, the body tries to

counteract the physiological changes that happened during
the alarm reaction stage. The resistance stage is governed by
a part of the ANS called the parasympathetic.

The parasympathetic branch of the ANS tries to return

the body to normal by reducing the amount of cortisol
produced. The heart rate and blood pressure begin to return
to normal. If the stressful situation comes to an end, during the
resistance stage, the body will then return to normal. However,
if the stressor remains, the body will stay in a state of alert, and
stress hormones continue to be produced. This physical
response can lead to a person struggling to concentrate and
becoming irritable.
Exhaustion stage
After an extended period of stress,
the body goes into the final stage of GAS,
known as the exhaustion stage. At this
stage, the body has depleted its energy
resources by continually trying but failing
to recover from the initial alarm reaction
stage. Once it reaches the exhaustion
stage, a person's body is no longer
equipped to fight stress. They may
experience: tiredness, depression, anxiety,
and feeling unable to cope
If a person does not find ways to manage
stress levels at this stage, they are at risk of
developing stress-related health
conditions.

How to manage General Stress Syndrome

The first step to controlling GAS is to understand what triggers stress. Different things
trigger stress for different people. It is important for a person to identify what situations and
events are particularly stressful for them. It may then be possible to make lifestyle changes to
reduce exposure to these triggers. When it is not possible to avoid a stress trigger, it is important
to find a way to reduce the impact it has on body and mind.

Techniques to Counter Chronic Stress

1. Relaxation Response - The term, ‘Relaxation Response’ was coined by
Dr.Herbert Benson, professor, author, cardiologist, and founder of Harvard’s
Mind/Body Medical Institute. The response is defined as your personal ability
to encourage your body to release chemicals and brain signals that make your
muscles and organs slow down and increase blood flow to the brain. It
involves deep abdominal breathing, focus on a soothing word, and
visualization of tranquil scenes, repetitive prayer, yoga, and tai chi.
2. Physical activity - If you can’t eliminate a stressful event, regular exercise can
help you cope and maintain a healthy stress level.
 Do some brisk walk
 Yoga
 Tai chi
 Qi gong
 3. Social support – confidants, friends, acquaintances, relatives and companions
all provide a life- enhancing social net, and may increase longevity.

Self-care Therapy

A positive way to counter stress is self-care therapy. Nancy Apperson (2008) of

Northern Illinois University has provided steps for self-care:

1. Stop, breathe, and tell yourself: "This is hard and I will get through this one step at a time.”
2. Acknowledge to yourself what you are feeling.
3. Find someone who listens and is accepting.
4. Maintain your normal routine as much as possible.
5. Allow plenty of time for a task.
6. Take good care of yourself. Remember to:
a. Get enough rest and sleep.
b. Eat regularly and make healthy choices.
c. Know your limits and when you need to let go.
d. Identify or create a nurturing place in your home.
e. Practice relaxation or meditation.
f. Escape for a while through meditation, reading a book, watching a movie, or taking a
short trip.

Self-compassion Therapy
 Self-compassion is another way to counter stress, Kristin Neff (2012) has discussed self-
compassion in her article, "The Science of Self-Compassion."
"Self-compassion entails being warm and understanding toward ourselves when we suffer, fail,
or feel inadequate, rather than flagellating ourselves with self-criticism. It recognizes that being
imperfect and experiencing life difficulties is inevitable, so we soothe and nurture ourselves
when confronting our pain rather than getting angry when life falls short of our ideals. We
clearly acknowledge our problems and shortcomings without judgment. So we can do what is
necessary to help ourselves. We cannot always get what we want. We cannot always be who we
want to be. When this reality is denied or resisted, suffering arises in the form of stress,
frustration, and self-criticism. When this reality is accepted with benevolence, however, we
generate positive emotions of kindness and care that help us cope. Self-compassion recognizes
that life challenges and personal failures are part of being human, an experience we all share. In
this way, it helps us to feel less desolate and isolated when we are in pain.'

Self-compassion Phrases
Neff provided self-compassion phrases when feeling stress or emotional pain. It
is helpful to have a set of phrases memorized to help you remember to be more
compassionate to yourself in the moment. You can take a deep breath, put your hand over
your heart, or gently hug yourself (if you feel comfortable doing so), and repeat the
following phrases:
- This is a moment of suffering.
- Suffering is a part of life.
- May I be kind to myself.
- May I give myself the compassion I need.

Self-compassion and Emotional Well-being

 Self-compassion Offers protection against anxiety and depression when controlling
for and negative effect. Self-compassionate, people recognize when they are
suffering, but are kind toward themselves these moments, acknowledging their
connectedness with the rest of humanity
  Self-compassion is associated with greater wisdom and emotional intelligence.
 Self-compassion appears to bolster positive states of being as well. By wrapping
one's pain in the warm embrace of self-compassion, positive feelings are generated
that help balance the negative ones (Neff 2012).

Self-compassion, Motivation, and Health

 Self-compassion enhances motivation rather than self-indulgence. Self-compassionate
people aim just as high, but also recognize and accept that they cannot always reach their
goals.
 Self-compassion is also linked to greater personal initiative—the desire to reach one's
full potential. Self-compassionate people have been found to have less motivational
anxiety and engage in fewer self-handicapping behaviours such as procrastination than
those who lack self-compassion. In addition, self-compassion was positively associated
with mastery goals (the intrinsic motivation to learn and grow) and negatively associated
with performance goals (the desire to enhance one's self-image) found on the study Of
Deck in 1986.
 This relationship was mediated by the lesser fear of failure and perceived self-efficacy of
self-compassionate individuals. Thus, self-compassionate people are motivated to
achieve, but for intrinsic reasons, not because they want to garner social approval. (Neff
2012).

Self-compassion versus Self-esteem

Research indicates that self-compassion is moderately associated With I trait levels of self-
esteem as one would expect. Self-compassion still predicts greater happiness and optimism as
well as less depression and anxiety when controlling for self-esteem.
 Self-esteem had a robust association with narcissism while self-compassion had
no association with narcissism.
 Self-esteem is thought to be an evaluation of superiority/inferiority that helps to
establish social rank stability and is related to alerting, energizing impulses and
dopamine activation.

Self-compassionate Letter

An example of a self-compassion exercise is the self-compassionate letter. Exercise

has been used in therapeutic programs. Below are the steps in doing self-compassionate
letter exercise as provided by Neff (2012);
1. Candidly describe a problem that tends to make you feel bad about yourself.
 - As a physical flaw, a relationship problem, or failure at work or school.
2. Think of an imaginary friend who is unconditionally accepting and
compassionate.
- Someone who knows all your strengths and weaknesses, understands
your life history, your current circumstances, and understands the limits
of human nature.
3. Finally, write a letter to yourself from that perspective.

Less Stress, Care More

We should be in control of the stress that confronts us every day. Otherwise when we
are overwhelmed by stress, it can be detrimental to our health. Self-care and self-compassion
are two ways to positively confront stress. We should love and care for our self – more and
more each day.

Sources:
https://www.medicalnewstoday.com/articles/320172.php
https://www.psychologytoday.com/us/blog/heart-and-soul-healing/201303/dr-herbert-
benson-s-relaxation-response
 Lesson 3: Less stress, more care
_______________________________________________________________________________
PSYCH 1 Understanding the Self

Submitted By:
Niog, Chloe Kate
Morera, Karen
Mangadlao, Glaze
Malahay, Jolina June

Submitted To:
MR. Francis Anthony Abaquita