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PE 101 – Foundations of Physical Fitness
1
Lesson 11 – Stress & Exercise
Module 12 Stress & Exercise
In this module, you will be able to learn about the different kinds of stressors
you may or may have encountered in your life. Through the lesson, you will
become more aware of how a stress-free life can contribute to your overall
wellness, health, and fitness.
At the end of this module, you will be able to:
1. identify the true definition of stress, common stressors in life, and
preventive measures to take in dealing with stress.
2. determine the body’s general adaptations and reactions to certain or
numerous stressors internally and externally.
3. discover stress management activities that would contribute to wellness.
4. associate exercise as an integral part of stress management.
5. develop & suggest activities that would inhibit coping to different types of
stressors.
6. share personal stress management coping techniques through a short
essay.
7. understand the roles and importance of social support and proper stress
management to achieve a life of health and wellness.
After identifying the different kinds of stressors commonly found in life, this
module is aimed at helping you gain the enough knowledge to manage and
cope with your stressors. Included in the module are time management
techniques that you can use, and the role of social support, physical activity,
and coping strategies in dealing with your stressors more effectively.
Stress & Exercise

Did you try some of the basic activities that you have learned from the previous lessons?
Try standing from your chair and perform this simple activity:
1. 3 X 15 – Body weight squats
2. 3 X 20 – Alternating Lunges
3. 4 X 10 – Push-ups
(Note: for the guys do military push-ups; for the ladies perform the modified ones)
The module will emphasize or will be focused on the word “stress”. Yes, stress! You heard it
correctly. Maybe you have experienced this more than once in your life and maybe you are
stressing about something at present.
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Image Source: Stressed out - http://www.healthaim.com/how-to-

calm-yourself-when-under-stress/31470
In this lesson, you will see how stress directly relates to your overall well-being and how it
can directly take a toll on your psyche.
Aside from knowing the effects of stress to the body you will learn what exactly it is you
need to do in order for you to compose yourself and manage your stress levels.
In this module you will be able to learn about the following topics:
I. Stress – Facts
II. Stress & Stressors
- Eustress & Distress
III.Reaction/s to Stress
- General Adaptation Syndrome (GAS)
IV. Sources of Stress
V. Stress Responses & Health
VI. Appraising Stress
VII. Time Management
VIII. Social Support & Stress Management
IX. Coping Strategies
X. Physical Activity & Stress Management
XI. Goal Setting
Hopefully, throughout the module you will find these topics interesting and it would be an
eye opener for you to identify some of the stressors you experience in your life; as well as
how you can go about managing them when these stressors arise.
Along with the facts on how your body reacts/responds to acute or chronic stress, you will
also discover that some of the things that you are stressing about are mere products of your
mindset.
Learning about the different stress responses to your body can effectively help you prevent
them from further happening into your life.
In the module, you will also discover some of the different coping strategies that people do
when in distress. This is to help you identify which one you may be possibly doing
whenever you are faced with stressful situations.
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This module also places an importance on how your peers and other people can support
and help you in your coping strategies for stress.
Lastly, this lesson highly aims for you to discover how exercise can play a huge role in
stress management. This is because physical fitness not only entails a sound body but it is
also linked to how well the mind works.
Quick Breather!
Try doing this activity;
1. Sit up straight on your chair and take a deep breath.
2. As you inhale, hold your chest and belly. Feel your chest and stomach rising.
3. Now hold that breath for 10-15 seconds. Then make a loud “aaaahhh” sound.
4. Do this 5 consecutive times. Inhale deep, hold your breath, and exhale with a loud
“aahhh” sound.
How did it feel? A bit relaxed now? Maybe you are in a state of relaxation already, or maybe
for some you needed to do the sequence over and over again because you can’t complete a
cycle.
Breath is important, in every aspect of a person’s life. Simply inhaling and exhaling for 10
continuous cycle would gradually lower your heart rate and give you a more pleasant
feeling.
Yogis practice this in their journey to awakening and they take in Prana (the breath of life)
in, and they exhale bad energy through their mouths.
Image Source:
Breath quote - https://www.pinterest.com/explore/inhale-exhale/
Breather - http://www.upmc.com/patients-visitors/education/smoking/Pages/deep-
breathing.aspx
Breathing properly is one of the important keys to managing stress.
What steps do you take when you are under stressful situations? Do you practice pausing
or stopping everything when it seems like everything is falling apart?
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Prana is good vibration at work, and it would be a good start for you to develop the habit of
breathing in-and-out every start and end of your day. This way you will be able to at least
lessen the stressors of your daily life.
I. Stress – Facts
Did you know that about 50-70% of all illnesses
have already been related to stress?
Most people who are sick or about to get sick are

probably stressed out at some point in their own
personal lives.
Stress is a very serious psychosomatic condition

that is directly linked to physical conditions like:
high blood pressure, heart diseases, and
psychiatric disorders such as depression and
Image Source: Stress & Health -
http://www.medicalnewstoday.com/articles/145855.p
schizophrenia.
hp
It affects nearly everyone at certain degrees and there’s actually no way of removing it
from the hustles and bustles of life.
You cannot escape from stress because of the tremendous amount of demands that can be
found in your environment.
Therefore, in modern societies, stress management is now viewed as a priority or an

essential part of any person’s life; which is about the same weight as doing regular
physical activity and maintaining a healthy diet.
II. Stress & Stressors

 What is Stress?
All people have a similar general reaction to stress. Whether you are young or old, male or
female, or whichever group you belong to, everyone’s stress response is the same.
But, what is stress anyway? How can you say that something is stressful? What does it
really mean when we say the word stress?
Science actually defines stress as the non-specific response of the body to any demand
made upon it in order to maintain physiological equilibrium, or balance.
This positive or negative response results from several emotions that are accompanied by
biochemical and physiological changes. These physical changes are almost always
directed to adaptation or survival.
Basically, when the body is exposed to several stressors, its general reaction is to protect
itself and place it in survival mode.
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Image Source: Degrees of stress -

http://www.benchfly.com/blog/a-degree-of-stress/
Much like this rope in the picture, when constant loading is placed on one or both sides of
this rope, its tendency is to eventually break and fall apart.
Just like people, we all have breaking points depending on the amount of stressors we are
exposed to. But, what are stressors anyway?
 What are stressors?

Stressors are anything that place a greater than routine demand on the body or
something that evokes a stress reaction.
What you don’t normally do becomes normal when you have been placed in a very
stressful situation.
Ever heard of the phrase “fight or flight”?
This is the general reaction of the autonomic nervous system of our bodies when we are
presented with a specific stressor. Autonomic, meaning something automatic, or
something that naturally occurs.
Sometimes, these reactions may be essential to survival.
Just like in this example: a person is faced with danger and he can either fight back or just
choose to run away; he actually ended up choosing the latter to save himself from getting
further into trouble.
Image Source: Fight or flight - http://www.verbal-aikido.com/articles-

and-exercises/fight-or-flight/
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Practice the PAUSE!

When in doubt, practice the pause! What does this mean? Do not make judgments
when you are in an excessively emotional state (i.e. too happy or too sad). Oftentimes,
your emotions may get in the way or compromise your decisions, which would lead
you to more stressful situations. So, before deciding on anything, make sure to pause
and re-evaluate you decisions to lead you to a path of clarity and good judgment.
Most of the time, the reaction of the autonomic nervous system when evoked
inappropriately or excessively may become more harmful than the effects of the original
stressor themselves.
It is not the stressor that is dangerous but rather, the reaction of the person to the stressor
which determines the overall effect of stress to the body physically and mentally.
What are you currently stressing about? Have you done something about it or you have
just been continuously finding yourself running away from the problem?
 Types of Stress
Actually, not all stressors are considered to be bad and can affect you. Stressors can be
classified into two and these are known as: Eustress and Distress.
a. Eustress
Refers to positive stress, or stress that is mentally or physically stimulating.
A very good example of this is when you are setting goals for yourself. To be specific,
goal-setting especially in fitness can bring about excitement and thrill.
Eustress is anything that gives you a euphoric state or a state of fullness. It is

something that makes you feel good and happy about a particular situation.
Image Source: Eustress & Distress -

http://happinessfulfillmentandlifemeaning.blogspot.com/2013/10/stre
ss-management.html
b. Distress
Distress, on the other hand is, the negative type of stress that may contribute to health
problems. These are the ones that make you feel the opposite about yourself.
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This is the type of stress that brings you into a negative physical and mental state.
Often, people who are exposed to too much distress lack the motivation to push on
with what they’re doing.
Why do you need to learn about these two things? It’s because, stress levels just like all
aspects in your life need to be balanced out.
Think of it as a balancing equation; too little distress will make your body and mind rust
out because you are not challenged by anything. In the end, you experience a feeling of
boredom or apathy.
While, too much of distress can give you a feeling of being burnt out. At this point you are
officially tired and you want to get out of everything you’re doing.
Image Source:
Deflated balloon - http://www.freeimages.com/search/deflated-balloon
Squeezed toy – http://www.beaudaniels-illustration.com/technical-drawing-
site-2/realistic.html
Contented - https://shelleyhallmark.me/tag/contentment/
The best way to go is to always achieve an optimal level of eustress, this is because, it
brings about homeostatic conditions within your body.
When you are balanced, you tend to become more energetic, you feel successful in
everything you do, and you have a positive mindset.
Now, the word homeostatic was mentioned awhile back, but what does homeostatic or
homeostasis mean?
Homeostasis refers to a condition in which the body is stable or in an equilibrium.

This is the physiological state that the body should always aim to achieve. What this
simply means is that, you are free from any form of ailments or diseases.
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This condition is what fitness hopes and aims to achieve and you’ll find out more about
this in the later parts of this module.
Stress Effects
Studies have shown that psychological stress or distress has a serious effect on a
wide range of physical and mental health outcomes. Stress has been strongly proven
to have an effect on the body by causing coronary heart disease and acute
myocardial infarctions. This shows that people who are exposed to chronic stress
may experience these specific diseases. (Stults-Kolehmainen & Sinha, 2014)
III. Reaction/s to Stress

As mentioned earlier in the lesson, all people have the same reaction to any form of
stress presented to them; whether it be the simplest or the most complex forms of
stressors.
We share this common trait in whatever age we are, wherever we are, and whatever
positive or negative situations we find ourselves in.
The general reaction of everyone to stress is known as the General Adaptation

Syndrome or G.A.S. for short.
GAS is actually composed of three sequential events and these are: alarm reaction,
resistance, and eventually leading to exhaustion.
What are they and how would you know which phase are you currently in when faced
with stressors?
1. Alarm Reaction
Alarm Reaction is the first stage of GAS. This
actually refers to any physical or mental
trauma that will trigger an immediate set of
reactions for your body to combat stress.
Remember when you first did the agility drill

called planting rice or suicide drills?
The moment that you went down to touch the

ground and did the first cycle of the activity, did
you wish to quit?
Image Source: Suicide drills -
This is the first reaction of the body to combat the http://www.mensfitness.com/training/cardio/5-
stressor placed upon it. fat-burning-speed-and-agility-drills-1
It will always find a way on how to trigger the brain to stop or finish the activity it is
doing to protect itself and prevent the perceived harm from happening further.
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2. Resistance
The second stage of GAS is resistance. At some point during the suicide drills did you
finally learn how to catch your breath and you were able to overcome the stress?
STOP and Reassess!

During physical activity/exercise, when you feel like something is not right or you
feel like your body is about to give-up, it’s time to stop and re-assess. Once you’ve
stopped, you need to re-assess where you might have gone wrong during the
movements, and try to improve on them in the later parts of the exercise. Listening to
your body is a way of preventing yourself from injuries.
This is what the second stage of GAS means, eventually, sometimes rather quickly, we
adapt to stress and we actually have a tendency to become more resistant to
fatigue.
Sometimes even in cases when we are faced with illnesses and diseases our bodies also
resist the infection or bacteria through our immune system.
The resistance stage of stress is a very common phenomenon in exercise. This is

especially noticeable when you are a beginner exercise enthusiast and you get hook with
the activity you are doing.
You get a certain chemical reaction in your body signaling your brain to keep on taking
the stressors and doing the load, then you eventually find yourself accomplishing more
than what you expected.
Is it normal? Yes, this stage is definitely normal, it is the body’s amazing way of adapting
to the demands placed upon it at certain periods in time.
3. Exhaustion
At some point in our reaction to stress, we may be able to experience exhaustion. When
this happens in exercise, the mind becomes very willing to move but the body is resisting
the urge to do so.
Exhaustion is the last stage of GAS and it’s quite a very serious stress response of the
body.
During this stage it is very hard to get back on track and get your focus all over again
because you have already expended so much energy and nothing is left as a reserve.
Also, during this stage, the body experiences a drop in its resistance level because it can
no longer maintain its homeostasis.
You now become prone to many diseases and you become apathetic with everything
going on around you.
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In sports, some athletes push themselves to the brink of their breaking points that they
experience a feeling of excessive tiredness.
You do not need to do this and you do not need to experience this!
Learning about how the body responds to stress is a good start in being more aware on
how you should handle your training routines.
If you always go beyond what you can do and you keep pushing yourself to the limit, you
might end up hurting yourself totally.
Though we all experience GAS or the General Adaptation Syndrome at some point in our
lives, people still may respond to the gravity of stress differently.
What one person finds stressful, may not be stressful to another.
This is partly due to inherited predispositions we have, and this could also be partly due
to our unique histories of experiencing and coping with stress.
Once you already recognize these individual differences we have, it can automatically help
you create unique ways on how you react when you get bombarded with stress.
How do you cope with stress?
Do you exercise? Do you eat? Do you go out and watch a movie? Do you walk in the park?
What do you do when you are under so much pressure?
Knowing your own optimal level of arousal can help you manage stress more effectively.
This way you are ensuring a life of positivity, health, and wellness.
Most of the time, your mindset takes a huge

chunk in your dealings with stress. Just like
this glass, how do you see it?
A pessimist sees it as half empty, while an

optimist sees it as half full.
A pessimist always finds time to complain and

make things more difficult for himself. But, an
optimist always finds opportunities within
his/her difficulties.
Image Source: Glass half full/half empty - Which one are you?
https://anexactinglife.com/2015/02/19/am-i-
optimistic/
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Stress reduces Physical Activity

If you are constantly exposed to different stressors, these may interfere with your
engagements in physical activity. This is because stress is a debilitating condition
that makes a person experience a wide range of health and psychological issues. This
is the reason why, interventions on physical activity must always be incorporated
early on in an individual’s life to prevent this paralyzing condition from happening.
(Stults-Kolehmainen & Sinha, 2014)
IV. Sources of Stress and Levels/Severity of Stress

You know already that stressors may take different forms and that specific mindsets can
change your outlook or make you think the same way.
But, where do these stressors come from and how do you identify them?
 Identifying the problem

The first step in actually managing stress is to recognize the cause of it and to be
aware of its symptoms.
Once you know where these stressors come from and their triggers, you can now be more
aware and knowledgeable of stressful situations in case you are specifically faced with
them.
Identifying where exactly you are “stressed out” is the best way to managing your
stress levels and in controlling your temper. This way you are not only helping
yourself but also, the people around you.
Ask yourself these questions: “Where is it

coming from? Where did these stressors
sprung from? How did this situation jump unto
my lap all of a sudden?”
At times like this that you ask, you become

honest with yourself and you create a more
harmonious relationship with who you are.
This is because you are willing to accept and
Image Source: Questioning -
http://anicca.co.uk/blog/2013/10/11/google-
become aware of the dealings that you need to
unleash-penguin-21-update/ face.
Being in a constant look-out with your stressors will make you more genuinely happy and
contented about who and where you are at present, as well as, where you will be headed.
Mentally becoming aware of such will be a way for you to become positive and stay in that
state for a long period of time.
 Avoiding Stress Overload
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When you know where the problem is coming from, you will be able to avoid stress
overload. This refers to a condition in which there are too may stressors in your life.
Stress overload would lead to high demands on your time and also that feeling of not
being in control of things. Stress overload is something that you should definitely aim to
avoid.
Remember the graph of eustress and distress?
Stress overload is about having too much distress in your life that you no longer
know what to do with it. It would become easier for you to avoid this from happening if
you know how to identify your stressors.
Image Source:
Environmental Stress – http://articles.latimes.com/2013/jun/17/science/la-sci--sn-population-stresses-
environment-20130617
Physiological Stress – http://maximizedliving.com/2015/09/emotional-stress-and-your-spine/
Psychological Stress – https://www.emaze.com/@AOFWLIFF/Stress:-and-how-to-conquer-it-
Some common stressors are known as: environmental, physiological, and emotional
stressors. What are they and how can you point your fingers on each?
 3 Kinds of Stressors
1. Environmental Stressors
The first kind of stressor that may cause distress is known as Environmental stressors.
These stressors are found within your immediate surroundings. You cannot escape
from them because it is basically anything that you find around you.
Heat, noise, overcrowding, climate, & terrain are some of the things that are
composed of environmental stresses. There’s no way of getting out of this unless you
live in the moon. Environmental stressors are everywhere!
That heavy traffic you caught yourself into is still the same heavy traffic that might face
you in the coming days. That noisy and busy street where your house is located at is still
the same house where you are going to go home to. That excessively cold or excessively
hot climate you are experiencing will be there no matter how hard you try to get out of it.
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So the question is, why stress yourself about it? Why stress about something that is
obvious? Why spend so much energy in complaining about these things? Is it worth it?
The only way to get yourself out of these environmental stressors is to learn how to
accept them. Day by day accept that traffic, accept that noisy house location you have,
and accept that climate!
Image Source:
Traffic – http://articles.latimes.com/2013/jun/17/science/la-sci--sn-population-stresses-environment-20130617
Rain – https://www.pinterest.com/pin/49117452160289080/
Noise pollution - http://laerciojsilva.blogspot.com/2010_06_01_archive.html
You are giving away your composure and your overall power when you get stressed out
by these things. The more that you spend your energy thinking and complaining about
your environmental stressors, the more that you lose control of your situation.
So, just learn to accept, move forward, and think of better things where your energy may
be needed more.
2. Physiological Stressors
The second source of stress is known as Physiological Stressors. These are stressors
that your body physically experiences.
Consistently exposing yourself to illegal drugs, alcohol, tobacco, and other forms of
substances are very serious examples of physiological stress.
Your body does not need these things, could you just imagine the amount of stress you
are putting it into?
Regular Physical Activity & its benefits

Multiple studies in modern medicine have shown that exercise has many beneficial
effects on a person’s health. It is often the first step a person takes in modifying
his/her lifestyle to prevent and manage chronic diseases. Exercise is proven to
improve one’s self-esteem and give a sense of well-being. (Anderson & Shivakumar,
2013)
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It is battling these substance for it to be able to adapt to what you are putting in it. These
things place great stress within several processes that should be normally occurring in
your body. Hence, it brings your immune system response to become less efficient,
leading you to experience different illnesses or diseases.
Image Source:
Substance use - http://www.valiantrecovery.com/5-big-risk-factors-for-substance-abuse.html
Diseases - http://www.lifeextension.com/protocols/immune-connective-joint/autoimmune-
diseases/Page-01
Another specific example of a physiological stressor is, fighting off an infection or

disease, and it is considered to be the worst form of physiological stressor. Along with
this is, being under heavy medications for a period of time triggering a prolonged
physiological stressor on your body.
Anything that creates an imbalance in your body’s homeostasis is considered as a

physiological stressor.
Exercising can also be a source of physiological stress especially when you are not used
to moving and doing regular physical activities. But, in reality, exercise is a good form of
stress (eustress) that brings about positive, instead of negative physiological benefits to
your body.
3. Emotional Stressors
The third and last identifiable stressor is known as
Emotional Stressors or Psychosocial Stressors.
These types of stressors are the most frequent and
important stressors that affect all of us and is often
the most dragging of all types of stressors.
When you are constantly bombarded by thoughts

that are too negative, it’s hard to physically move
your body and think of the next step to do.
Emotional stressors are very serious and these

things need to be addressed the soonest time
possible. Doing this is the best manageable way on
Image Source: Emotional stressor -
https://www.sciencedaily.com/releases/20
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how you can prevent other types of stressors to

come into your life.
Emotional stressors are most of the time brought about by troubling thoughts. Thoughts
that should not be welcomed and further entertained in the mind.
Exercise & Mental Health

People who regularly exercise exhibit slower rates of age-related memory and
cognitive decline compared to those people who do not exercise regularly. Some of
these observations have been the basis for using exercise to improve on cognitive
disorders like Alzheimer’s disease. (Anderson & Shivakumar, 2013)
There are times that you can no longer handle your own emotional stressors, and an
intervention must be made by other parties involved. If you feel like you can’t handle the
stressors of your life anymore, you need to seek the help of your family and friends.
These people will confide, console, and validate you in troubling times. You’ll be
surprised that they’d be much willing to help, more than you think.
Other times, a major intervention by a professional (e.g. psychologist, guidance

counselor) can also be of great help if you are undergoing too much stress. These people
are well-trained professionals that can help you understand and manage your stressors.
When you know that you are experiencing emotional stressors try practicing the
previous breathing exercise you did in the first part of this module. Just find a quiet place
where you can sit comfortably and empty your mind while doing deep controlled
breaths.
Now you know all three different types of stressors, and where they come from, it should
be easier for you to identify them whenever the situation comes up. This way your level of
stress can be more manageable and you would continue living a life of positivity.
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These stressors are a part of life, and they are inevitable.
The only thing you need to do is to, think of managing your stress as a form of living a life
of acceptance. When you know how to accept things that are happening around you, and
you take fully responsibility for all of your actions, you can become stress-free!
Sometimes, the only thing you need to do to manage these stressors is to find the
time to pause and be quiet. This way, you can be able to calm and prepare yourself to be
ready for the next new and exciting challenges of life.
Don’t stress the small stuff!

In times of too much stressors in your life, stressing about the obvious will only
create anxious thoughts. So, when you find yourself experiencing such conditions, you
need to take a 5-minute break to clear and reset your mind. This way, you are
mentally prepared for your tasks ahead.
 Levels/Severity of Stressors
Knowing the different kinds of stressors and where they come from is still not enough
knowledge to help you manage them but rather, it would also become very beneficial for
you to know its severity.
What are you stressing about right at this moment? How good or badly does it make you
feel? On a scale of 1-10, 10 being the most stressed out, which side of the spectrum are
you in right now?
Image Source: Carrying stress- http://dailycaring.com/3-ways-to-

manage-caregiver-stress-and-prevent-burnout/
Stressors may actually vary in their severity, and sometimes, with the acceptance of it
comes a more optimistic outlook in life.
There are two ways on how you can identify the severity of your stress levels and these
are known as, major or minor stressors. When you know what you are dealing with, you
can be able to adjust yourself to the changes that are presented to you.
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What are major and minor stressors anyway?
1. Major Stressors
Major stressors are those that create major turmoil, and they require tremendous
amounts of adjustments. These things can directly affect your daily patterns and
routines.
Major stressors can actually impair your ability to handle the minor stressors or
hassles of life.
These stressors include: personal crises, major health problems, death in the family,
separation, financial problems, legal problems, & job/school-related pressures.
Anything that distracts and disturbs your regular habits and patterns are considered as
major stressors.
They can be crippling at the start but eventually through some adjustments you can be
able to get passed them.
2. Minor Stressors
While, the less severe form of stressors are known as minor stressors. These stressors
are generally viewed as something that occurs in a shorter term or in a less severe
gravity compared to major stressors.
Some examples of minor stressors include: traffic hassles, peer/work relations, time
pressure, and sometimes petty family arguments.
Unlike major stressors that may cause severe disruptions in your daily routine, minor
stressors only take little time to solve or to deal with.
But, don’t just think of it as plain and simple forms of stressors. Eventually, these little
stressors of life can accumulate and become major stressors that are even harder to
manage.
So as soon as a problem comes to you, you need to solve it quickly rather than run away
from it.
Minor or major problems/stressors they may be, getting away from the problem does not
solve anything at all, and you are only making it worst. In the long run, you will be
completely affected, as well as those people around you.
You have to learn how to watch out for these stressors and how severe they may get in
order for you to live a life of harmony and positivity.
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Exercise and Anxiety

Multiple studies have shown that exercise or regular physical activity may decrease a
person’s depressive and anxiety symptoms. These studies offer the possibility for
further studies of the effects of exercise against the development of many mental-
health-related disorders. (van Minnen et.al., 2010)
 Other Factors/Sources of Stress

Here are other factors that can give your life distress:
1. Age
The nature and magnitude of stressors you
experience evolve and vary during your life span.
The problems you had when you were a little kid is

totally different from the problems you now face in
your early adulthood, and it will also change as you
reach your late adulthood stage.
Just like everything in life, stressors altogether

evolve depending on your age and what you are
Image Source: Stages of adulthood -
http://emjclub.com/podcast/age-adjusted-d- currently experiencing.
dimer
As it changes, one thing is consistent, the presence of stress remains. It is up to you how
mature you can manage and handle your situations at any point/stage in your life.
2. Personal Problems
Another factor that can greatly contribute to
your stress are personal problems like,
financial, school work, & job-related
activities, among others.
These things are what we usually work for.

They may make us feel like we have a sense
of purpose but, at times they also make us
feel the opposite.
Facing major problems in this area of your Image Source: Financial Problems –
life could be very stressful and at times https://onelambethadvice.org.uk/pay-day-loans-
could even make you feel like giving up. getting-on-top-of-you/
The trick to getting over these problems is to face them head on, with caution. Because,
let’s all face it, life is indeed difficult. There will always be highs and lows, and you are
the only one in-charged whether you’ll swim or drown in those low/stressful situations.
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3. Negative, Ambiguous, & Uncontrollable Events

Lastly, the most severe form of stress would probably events that are too negative,
ambiguous, and uncontrollable, such as, experiencing a death of a loved one, being
evicted, or having your house burned to the ground; these are all probably the hardest
and most stressful forms of situations a person may find himself/herself in.
Assuming that you might not have experienced it,

but these stressors usually come out of nowhere
and it is hard to find the strength to keep on going
because of the physical, emotional, and mental
trauma it brings.
When you are faced with these kinds of stressors,

you definitely need a very high level of
adjustment and tolerance in order for you to keep
on.
Image Source: Negative & ambiguous events - But all these things are there already and you
http://www.buprenorphineaddictionhelp.com/negativ
e-life-events-and-buprenorphine-addiction should not dwell on the stressful things anymore.
It may be hard to accept the situation but, the only thing you can do is to think of what’s
next and what is there to do to solve the problem you are faced with.
The more that you think about the problem and you don’t do something about it, it will
just remain inside your head as negative thoughts. Thoughts that would accumulate and
probably cause you illness or disease. You should always learn how to let it go and work
your way out of it.
V. Stress Responses & Health

Now you know where stressors can possibly come
from, this part of the module will focus on how these
stressors can affect your overall health and
disposition.
Remember the statistics at the start of this lesson?
Approximately 50-70% of illnesses are caused by

excessive distress. Chronic or repetitive acute stress
can cause or worsen a variety of health problems.
Stress has been actually linked to chronic health

maladies that plague individuals on a daily basis.
Maladies such as headaches, indigestion, insomnia, &
common colds.
Image Source: Stress & health -
http://irvinelife.co.uk/stress-is-an-inevitable-part-of-our-
lives-but-there-are-steps-we-can-take-to-understand-it-
Course Module and-ensure-we-dont-succumb-to-the-pressures-of-
everyday-living/
20
Stress & Depression

Often, people who experience stress and depression are those who have undergone
really stressful life events (e.g. death of a family member, trauma, abuse). These
events trigger anxiety disorders that if continued for a prolonged period may result
to severe depression. (Schneideran, Ironson, & Siegel, 2005)
Yes, all these things are hard facts. Even illnesses with a substantial genetic component
such as CV diseases, and depression have been linked to stress.
Exposure to distress for a prolonged period may greatly impact health outcomes that
could become irreversible through time. In this part of the lesson, you will learn about
some of the possible health effects that distress can bring to a person’s overall health,
fitness, and wellness.
1. Physical Effects of Stress

This part of the module focuses on the physical effects of distress to the body; how
excessive and prolonged exposure to certain stressors could directly affect many
functions within your body’s several organ systems.
Excessively exposing yourself to distress may have a direct effect to the function of
your heart. Constantly being under stressful situations could increase your heart rate
and blood pressure.
This is mostly the reason why some people who have experienced a heart attack are
advised not to stress themselves out too much because of the direct effect it has to the
heart.
Image Source:
Body Aches - http://drlumbago.com/body-aches-pains-hurt-all-over/
Fatigue - http://www.franklin.edu/blog/5-ways-to-avoid-academic-fatigue/
Along with the functions of the heart are chronic ailments/conditions such as headaches,
indigestion, stomach cramps, muscle spasms, and muscle pains which are directly linked
to excessive stress.
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Together with the external stressors that you are experiencing, these kinds of physical
problems or pains can also become an additional stressor to your life.
Imagine a stress sandwich, the stressors are the buns and you are squeezed tightly in the
middle, your body can hold it for a period of time but eventually it will give up and you’ll
experience fatigue.
BRAIN BREAK!
Find a short activity that you can incorporate or include during your productive
hours. It could be surfing the internet or taking a short walk. These are brain breaks
that you can take to remove the monotony from the work that you are experiencing.
You’ll be surprised that after taking that short break, you become more productive
and efficient!
What is fatigue? Have you come to experience this at some point in your life?
Fatigue is a symptom of chronic stress which directly results from the lack of sleep,
emotional strain, pain, disease, or combination of all these factors.
Once you are already in this stage of distress, your body will experience slow
deterioration. You will lack the enough strength to keep on with your work and you
might even experience depression.
Bottom line is, don’t let fatigue set in, because once it does you’ll have a harder time
getting back on the right track.
2. Mental & Emotional Effects of Stress

Second effect of constant distress to the body is that it can actually cause mental and
emotional turmoil; these symptoms may eventually become permanent or haunting.
Stress can both affect the mental and emotional

stature of your body. This is a normal response of
the body to the overload you are putting it into.
The common emotional response of the body to

stress is the experience of anxiety; this feeling is
characterized as having a feeling of
apprehension.
Image Source: Anxiety -
https://www.theodysseyonline.com/poems-read-
anxiety
When you are anxious, you expend a lot of nervous energy, basically, energy that is
wasted. Something that you don’t need and can only cause you serious muscular tension
and fatigue.
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Consider this, if you are anxious most days do you think people around you would want
to spend time with you?
This emotional turmoil you’re experiencing puts you in a situation that will eventually
bring you into isolation. Anxiety can lead to other health-related diseases that in turn
would affect other organ systems of your body.
Another form or example of mental and emotional distress is known as PTSD or Post-
Traumatic Stress Disorder.
This is a condition which refers to the

psychological trauma brought about by
uncontrollable effects. This is very common in
people who have been in accidents, like a car
crash or a bad fall. This could also happen to
people who have been exposed to an
environment of violence and tragedy (i.e.
soldiers at war, refugees in evacuation sites).
PTSD is where the situation goes back and

the person re-experiences the same feeling Image Source: PTSD -
http://www.globalresearch.ca/big-pharma-and-
through a flashback or sometimes even
post-traumatic-stress-disorder-ptsd-the-deadly-
series of flashbacks. toll-that-permanent-war-takes-on-us-soldiers-
awaits-the-rest-of-us/5426666
PTSD is very serious and can lead to the road of depression. Do you know someone who
has experienced this kind of mental and emotional distress?
Usually PTSD can be address with the help of a trained professional (e.g. psychologist,
psychiatrist). This people will be able to help a person in processing the events of
his/her life and eventually overcoming their specific fears and depression.
As with any physical pain or external stressors, having constant flashbacks can also
become a new stressor for a PTSD victim’s life and it could further affect his/her
cognitions and daily functions.
3. Stress & Behavior

Third factor that distress can bring to you is the change in your behavioral patterns.
These behaviors are most of the time, left unnoticed by a person who is stressed out. You
may develop fixations in your life that you might be doing consciously or unconsciously.
Some of these fixations, habits, and behaviors include:
a. Nail Biting
This habit is often done unconsciously and can be a source of physical ailments (e.g.
infections, loss of nails). When done continuously, the habit can also become another
source of stressor for a person.
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Stress and its detrimental cascading effects on the body

You may experience acute or chronic stressors in your life, but generally these
stressors may cause a cascading physiological effect on your body’s organ systems,
particularly, your nervous, cardiovascular, endocrine, & immune systems. These body
systems general allow you to respond and adapt to the stressors you are faced with
to bring your body back to its homeostasis. Without these organ systems working
hand-in-hand, even the lightest forms of stress can severely affect your health.
b. Poor Eating Habits

You might find yourself either eating too much or eating too little. This is a sign of
distress that you should especially watch out for as this could also be directly linked
to little physical activity and health-related diseases.
c. Lack of Sleep/Insomnia
Due to the building anxiety and chronic distress, some people may also find it hard to
catch the right amount of sleep. Most stressful situations tend to haunt and cloud the
mind at night when a person is ready to rest. A prolonged period of sleep deprivation
may lead to serious health-related diseases that can be destructive to a person.
d. Reduced Outlook in Life’s Positivity

Chronic distress may cause the feelings of isolation and apathy. A person who has
gone through so much, may eventually reach his/her breaking point at some level of
the distress.
Having a negative outlook in life and the motivation/inspiration to push through are
sometimes the main reasons why a person may choose to give up on trying. The best
thing to do is to prevent this from happening. Learning about the source of the
problem and analyzing the possible steps to take to get out of the negative situation
is the only solution to go through the distress successfully.
Image Source:
Nail biting – http://www.globalyoungvoices.com/fast-news-blog/2016/4/18/what-nail-biting-really-means-according-to-
psychology
Bad eating habits – http://kathyskinner.com/dealing-with-emotional-eating/
Sleep disorder – https://www.linkedin.com/pulse/10-ways-stop-lack-sleep-from-killing-you-because-jeff-haden
Apathy – http://quotesgram.com/quotes-on-apathy-and-indifference/
Substance use – - http://www.valiantrecovery.com/5-big-risk-factors-for-substance-abuse.html
Short-tempered – http://www.youngisthan.in/lifestyle-specials/how-to-handle-short-tempered-people/5772
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e. Engaging in Destructive Habits

Destructive behavioral changes like drug, tobacco, and alcohol abuse may also
become a fixation to help numb the feeling and forget the source of distress
temporarily.
These destructive behaviors can be warning signs that a person may be undergoing
so much distress that they choose to resort to these temporary “highs” or solutions.
These habits are destructive and they may slowly cause a person to undergo more
distress.
f. Being ill-tempered
Did you notice that when you are stressed out you become irritable and short-
tempered? You easily get ticked off by the smallest of things and you can’t seem to
control how you feel.
People who are under so much stress may exhibit this behavior. These can become
destructive in the long run and will not only affect you but also those people who are
in your immediate surroundings.
Have you been under so much distress lately that you experienced these kinds of things?
Determining what kinds of stressors and how severe they may possibly occur could help
you overcome stressors no matter how major or minor they may be.
Hopefully, all these signs could tell you to slow down and take a breather whenever you
find yourself in such stressful situation/s.
4. Stress & Immune System

Last factor that excess distress can bring you is the overall effect it has on your immune
system.
Excessive stress reduces the effectiveness of your

immune system.
Your Immune System is your body’s natural shield

when infection or disease invades it (e.g. bacteria, virus,
parasites, disease, etc.).
The skin, thymus (in children), spleen, lymph nodes,

and white blood cells (antibodies) are parts of your
immune system that work together to combat or fight
off many kinds of disease and infections.
Some of these things are also responsible in filtering the

Immune System – toxins within your body and in helping you to recover
http://www.drstandley.com/bodysys
tems_immune.shtml from taking in certain forms of medical treatments.
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If you expose and let yourself be stressed out, your immune system functions are altered.
This results to your susceptibility to bacteria and allergens found in the environment.
Allergens in particular are the ones that cause several forms of allergies and asthma
attacks. Under a lot of stress, periods of these conditions will happen more often and will
become more severe.
Therefore, don’t let yourself experience chronic distress because these things will take a
toll on your overall protection against disease, making you more susceptible in having a
poor quality of life.
VI. Appraising Stress

Here’s a fact that you need to know about stressors: stressors by themselves generally
do not cause problems unless they are perceived or appraised as stressful.
Drink Vitamins!
Drinking vitamins and other food supplements may possibly decrease your stress
levels. Sometimes, the food that you eat do not contain high traces of specific
vitamins and minerals. Hence, the need for other substances that can increase these
levels. Vitamins are substances may allow the proper absorption of nutrients within
your body, allowing your body’s organ systems to function at its optimal!
The more that you recognize the problem, and the more you perceive it to be stressful,
the more that it will become a source of your unhappiness and discontentment.
The best way to go is to always maintain an optimistic view of things even if you
find yourself under stressful situations.
Remember the glass metaphor awhile back? Are

you half full or half empty most days?
Cliché it may sound but, this is the only way to

minimize the effect/s of stressors in your life.
Worrying too much is something that you should

learn how to take out of your book.
Day-in and day-out, find something to de-stress

Image Source: Glass half full/half empty - your life. Find a book to read, talk to someone, or
https://anexactinglife.com/2015/02/19/am-i-
optimistic/ maybe go watch a movie, or go for a long walk.
Stressors are around you constantly. It is just a matter of putting things in their right
perspective that you can become wise in managing those stressors. As mentioned earlier,
it is an inevitable part of life, and the only way you can get through it is to face your
problems head on, find the best available solutions, and fix them.
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Taking full responsibility for all of your actions is also a good step in managing life’s
stressors. Know how to make decisions, and always make sure that they are the best
decisions that would lead you to a long term worry-free path.
VII. Time Management

Now that you know where your stressors might be coming from, it’s time to explore how
you can manage them and how you can live a life that is more meaningful and positive.
Though a few tips have been mentioned in the earlier parts of the module, this section
will focus on other solutions that you can do to help manage your stress.
Image Source:
Man & clock – http://www.articlesbase.com/#googtrans(en|pt)/gerencia-de-
Often, peopletempo-artigos/como-sao-os-30-primeiros-minutos-do-seu-dia-7340247.html
who feel generally stressed out are the ones who don’t have a time table
Woman & clock - http://www.cindynorcott.com/blog/
with them.
In this part of the lesson, you will gain knowledge as to how important time management
is, and how setting a proper time table is helpful for your everyday tasks, leading you
into a less stressful environment.
You will see the importance of free time, recreation, leisure, and play in battling the
stressors of life, together with some other activities that you can possibly do to de-stress
yourself.
Ever felt like you are running out of time? Or time is always rushing towards your
direction?
Most days you hear people say they’re late for work, they’re rushing through time, or
there isn’t enough time to finish things. Or maybe you have heard yourself saying these
things countless times in your life?
It is a fact that you may never find the time to do all of the things you want to do, and
that twenty-four hours is the only limit you have to accomplish all the tasks you have.
But despite this, it is also a fact that you can learn how to manage your time more
effectively to help you cope with the stressors of life.
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Effective time management aids in adapting to the stresses of modern living.
Image Source:
Not enough time – http://workwithgrace.com/not-enough-time-unexpected-
place-find/
To do list – http://quotesgram.com/img/not-enough-time-quotes/YbDUkMrqkB/
If you know how to put your priorities into the boxes of time then you would have a less
stressful or stress free environment for yourself.
VII.A. Time Management

There are actually steps to take for you to begin your journey in mastering the art of time
management, hopefully, you’ll pick some along the way and incorporate it in your life.
Time Management & Anxiety

Studies have shown that people who are poor in structuring or managing their time
are more prone to experience anxiety and depression. The lack of focus and
concentration in specific avenues of their lives are not emphasized enough to help
them become more productive with their tasks.
 STEP 1: Prioritize – “What do I value most in my life?”

You need to establish priorities in your life in order for you to have a worry-free state
of mind. Ask yourself today, “What do I value most in my life?”
What do you need to put at the top of your priority list for you to be able to have a set-
goal or a mindset for yourself at the moment?
When you find that things are too much to handle on your plate, you can try to put
priority on the hard and complicated tasks first, before the small and easy ones.
Write these priorities down on paper by an order at which you find most comfortable
with (e.g. hardest – easiest; easiest –hardest). Step by step you will be surprised that
the confusion vanishes into thin air because you’ve already pinpointed what to do first.
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It is also best that when you write your priorities down on paper, find a color that best
catches your attention. For example, if green or orange is your favorite color, then you
can purchase colored post-its with those same shades.
Image Source:
Priorities - http://prioritycircles.com/how-to-make-your-
priorities-count/
Studies have shown that colors are effective in helping us associate and remember
things easily. That’s why when you study, you should try experimenting on using a
colors that are memorable to you so that you will be able to easily identify what it is
you are trying to remember.
How about you? What do you do? Do you just let things fly by in front of your face and
you take in everything all at once?
Establishing a priority is, establishing a goal.
Without a specific goal, you’ll always find yourself rushing through things and you’ll
feel uneasy or anxious most days.
Write your priorities down clearly and ask yourself over and over: “What do I value
most in my life?”
Eventually you’ll know the answers and the writing would divert your brain into a
more positive keynote.
Compartmentalize!
Much like organizing the items that you own at present, priorities can all be finished
if you know how to compartmentalize them in the 24-hours allotted for you daily.
Not knowing how to compartmentalize your priorities puts you at more stressful
situations, which may become harder to manage in the long run.
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 STEP 2: Monitoring – “Where do I spend my time?”

Step 2 of Time Management is, monitoring.
Just like what you did with your heart rate before and after exercise, monitoring how
you actually spend your time on a daily basis is a healthy step to take in managing your
stressors. What does this mean?
You should have a daily log of your actual time expenditures. Allot a daily journal
for yourself and try to practice logging in what you did for the day and how you spent
your time.
Image Source:
Journal and pen - http://stacyennis.com/why-creating-a-
publishing-company-made-sense-guest-post/
This way you are able to see and track back if you are still on the right path towards the
priorities and goals you have set for yourself.
Allotting at least 10-20 minutes per day to log in all the details of your day helps you to
express your emotions creatively and keep you straight up for the next days to come.
Are you forgetful? Or do you have a habit of forgetting things that happened because
you have so much happening in your life?
A daily log could also serve as a good reference especially when you are very
forgetful. Logging where you spend your time and how you actually spend it can help
you in living a stress-free life.
 STEP 3: Analysis – “What can I spend less time on?”

Third step is for you to analyze your daily time use.
During this step in time management, it is important for you to ask yourself questions
like: “In what activities can I spend less time on? Or what can I do to reduce the time
spent in these activities?”
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Maybe you spend time surfing the internet a lot instead of getting a good night sleep;
maybe you spend more time watching TV rather than exercising.
Image Source:
Thinking - http://www.youthareawesome.com/writers-feel-
people-read-writing/
How do you use your time? Are you using it wisely? Or you’re just letting your day go
by without giving it deep thoughts?
Analyzing how you spend your day is a good step in making sure that you are always
productive, that everything you do has a purpose, and that your day has been well
spent accomplishing your priorities and goals.
 STEP 4: Make a Schedule – “WHAT to do, & WHEN to do it!”

Last step and the most important of all time management steps is for you to make a
schedule.
Knowing what to do and when exactly to do it allows you to enjoy your life more!
As a result, you get to meet more priorities and, you get to spend more time doing
things that enrich your life and the life of others as well.
You can either write your schedule down on a paper or you can use technology to guide
you in planning your day and the days to come.
When you schedule your time, you become more flexible and you allow yourself
to have some time for other spontaneous activities.
Aside from this, you can also find the time to spend more time with the people you love
because, you already know what to do and when to exactly do them.
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Image Source:
Scheduling on paper - http://www.hercampus.com/school/jcu/tips-and-
tricks-scheduling-classes
Scheduling on phone - http://www.wpxbox.com/how-to-add-fifa-2014-
schedule-to-windows-phone-calendar/
Those are the four easy steps to help you manage your time wisely. If you remembered,
it was mentioned d a while ago that, time management is an art that requires a whole
lot of practice for you to master.
If you have not done this your entire life, it will be a struggle and overwhelming at first.
But, eventually, you will be able to get the rhythm of your time and you can schedule
things for yourself wisely.
Don’t Snooze!
Sometimes, even if you write and structure your schedule, you tend to forget about
them within the day. What you can do to prevent this from happening is to set an
alarm for each important tasks that you have to do. But, make sure that you don’t
click the snooze button when this happens!
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These things should, at the most, help you in dealing with the stressors of your college
life or your life in general. Developing the habit of time management at the earlier stage
of your life will definitely help you when you start working or entering the world of pure
adulthood.
Good Time Management is the most important and most powerful key to unlocking a
stress and worry-free life. As a student, this is training that you should definitely include
in your life.
VII.B. Activities for Stress Removal

Part of time management is allowing yourself to have fun on occasions where you badly
need it. Just like kids who need to take a break from their schoolwork through playing,
you also need that time for yourself.
You are never too old for games! Even if you reach the age of 70, playing is the secret to
keeping your spirit young and your mind ready for new challenges.
Setting aside time for free time, recreation, leisure, and play are crucial parts of an
effective time management and stress-free life.
If you know when to do your priorities, and you have already set goals for yourself then,
it would be very easy for you to find the free time to explore about things you’ve never
thought of exploring.
What is free time? Recreation? Leisure? And play? Are they one and the same? How are
they different? What activities can you do during these moments of your life?
1. Free Time
Image Source:
Girl in salon – http://mtec.pasco.k12.fl.us/?page_id=2961
Guys in a bar – http://www.glamour.com/story/guyspeak-why-does-he-spend-so
Free time is basically the time that you don’t commit for work or other duties for
the day. You can call this your “me-time” if you please.
Girls go to the salon to have their nails and hair done, while guys probably spend most
of their free-time with their friends. Whatever it is that you want to do, try to do it in
your spare or free time.
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Do not deprive yourself of this very crucial break because eventually you’ll get burnt-
out from the stressors of your life, especially now that you are busy studying.
2. Recreation
Recreation on the other hand, is something that you do that is purposeful. It is
something that would help you re-create yourself, amuse you, or divert your
attention from the daily grind that you do.
Maybe you can explore the world of fitness as a recreational activity. You can go take a
long walk, jog for 30 minutes, head on out to the basketball court and shoot some
hoops, or maybe you can go to a tennis or badminton court to play some racquet as
your day ends or even before your day begins.
Image Source:
Basketball – http://savvydad.com/cruelty-in-passion/
Tennis – http://barcelona-home.com/events-and-guide/item/tennis-class-barcelona-cem-
olimpia/
Recreation is more of a meaningful time that shifts your attention and focus into a
different avenue in your life.
3. Leisure
Image Source:
Window shopping – http://wamvoice.com/window-shopping/
Walking the dog – http://thedogtrainingsecret.com/LeashTraining/Loose-Leash/
Leisure is almost the same as free time but, unlike free time that focuses more on extra
hours, leisure is something that you fit into your schedule because you want to do
something for fun and it could also be beneficial to you.
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Leisure involves, going for a stroll in the mall, window-shopping, having some drinks
with friends, catching up with your loved ones, and/or maybe taking your dog for a
walk.
These are things that you want to do and some possible habits that you fit into
your schedule to break the monotony of your strict schedule.
4. Play
Play is something totally different. It is something that you do on your own free will.
It is intrinsically rewarding and a self-absorbing means of self-expression.
Play gives you a sense of freedom or escape from life’s normal rules. You can call
this as a cheat day or a cheat moment.
Play will give you the chance to reset your mind into doing the heavy tasks that you
have to do.
How about you? What do you consider as free time, recreation, leisure, or play?
Always make sure that in planning your schedule you incorporate these things so that
you have the time to enjoy, relax, and most especially unwind from your responsibilities
and your stressors.
These things are all contributors to wellness because of its capacity to reduce your
distress and give you a sense of meaning and purpose again.
A little bit of the bad stuff is sometimes good too.
It is human nature to experience boredom and monotony, which is why you need to find
something thrilling to do all the time, something new, and something out of the box if
you must.
Social Support & Stress Management

Social support has been an important component of managing stress. People who
tend to have social support are more likely to get over their stressors easily
compared to those people who isolate themselves.
VIII. Social Support & Stress Management

Now that you know how to handle your stressors by plotting a schedule for yourself, let’s
try to explore how social support can be of great help in dealing with stress.
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Image Source:
Background source – http://goodthinkinc.com/project/about-
health-types-of-social-support/
Ever heard of the cliché saying, ‘no man is an island?’ well it is also very much true when
you are under distress.
Do not seek to be isolated but rather, find this opportunity of negativity to find
positivity from good people that are surrounding you.
In this part of the lesson, you will learn how social support can be an effective avenue for
you to remove distress in your life.
What is social support anyway?
Basically, social support refers to you seeking people for help, and in the same way
people also may come to you for it. We need the company of people for us not to feel that
we are left out or we are isolated.
To be specific, Social Support refers to any behavior that assists another person in
addressing a specific need.
Social support together with proper time management, will help you get passed your
stressors easily.
Sometimes, during the most negative situations, we get to test those people who will be
with us until the end or who will not leave us hanging somewhere in the middle. Seeking
help is not a sign of weakness, but rather a sign of courage that you are indeed willing to
solve the problem/s at hand.
You can get your social support from your family, friends, other relatives,
colleagues, and a personal confidante or your best friend.
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To whomever you seek to ask help does not matter, so long as you have an avenue where
you can vent out your frustrations or your distress.
What are some of the different components of social support you may get from people
around you?
The three possible components of social support are:
1. Informational Support –this is where you get tips, strategies, or advice from
someone or a group of people to help you get through your ordeal.
2. Material Support – this is where you get a direct assistance from a person wherein
he/she gives the help in the form of a tangible object. The best example of this is
when you ask someone for a loan.
3. Emotional Support – this is where you get encouragement or sympathy from
someone to help you get through your challenge.
Image Source:
Informational support – http://en.fipro.kz/
Material Support – http://www.grandparents.com/money-and-work/family-
finance/loaning-money-to-family
Emotional support
https://www.certapet.com/emotional-support-animal-laws/
http://www.wikisingapore.sg/emotional-help-a-shoulder-to-lean-on/
All three components may come at the same time in particularly stressful situations.
Find a confidante!
If it is hard for you to open-up your feelings to a lot of people, you can always find a
person whom you have great trust and confidence with. This person is known as your
confidante. He/she could be a relative, a friend, or a trained professional. They can
be a source of comfort and support in trying times and, they can also help lighten
your load when you share with them your feelings and experiences.
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Social support is very important in stress management. It may not only come from
people but also from other sources, like your furry friends or pets at home. During
stressful situations these babies can be a good source of energy and happiness.
Social support is a type of stress management technique that has actually been
linked to faster recovery from stressful situations.
But here’s the thing with this type of stress management technique: you need to
remember that for you to be able to gain good support from people, you must also
strive to develop quality relationships with several individuals in and out of your
circle.
You may not know when help would come and in what form it will take. The best way is
to always make sure that you are building harmonious relationships with people around
you. This way when a challenge arises, you have someone to run to and they’d be very
much willing to extend their hand for help.
IX. Coping Strategies

At the end of this lesson there are some free websites you can visit to measure your
overall stress levels in terms of dealing with it personally and, where your stress levels
currently stand in comparison to worldwide statistics.
In this part of the lesson the focus will be placed on the different coping
strategies/techniques that people do when they are faced with stressful situations.
Coping by definition, is a person’s constantly

changing cognitive and psychological efforts to
manage stressful situations. It is a stress
management technique all innate in each of us. This
is our body and minds’ natural way of protecting
itself for it to survive.
If we do not have the capacity to cope with stressful

situations we would have a lot of unresolved issues
within ourselves. This issues that have been left
Image Source: Coping - unresolved for a long period of time actually poses
https://www.hivehealthmedia.com/5-things- the greatest physical and emotional danger in our
to-avoid-if-you-suffer-with-generalized- overall wellness.
anxiety-disorder/
Aside from this, if we are constantly bombarded with issues that we have left hanging in
the air, we also pose a great threat to carrying over negative vibrations to other people
in our lives. Therefore, we will never get the chance to build strong relationships if we
keep staying in this vibration.
The idea here is, for you to get the appropriate coping technique suitable for you so that,
when you are under distress you’d be more able to recover quickly.
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Now, how can you cope? What are some techniques

for coping?
In this part of the lesson, you might identify some

coping strategies/techniques that you’ve probably
been doing for the longest time.
This way you will be able to reassess your coping

strategy/ies and think whether it is still best for
you at present, and in the future.
This way you get to experiment on other coping

strategies that might be more effective in reducing
your stress levels.
There are actually different coping strategies and Image Source: Keep Calm -
http://www.carerslewisham.org.uk/informat
these are: problem-focused, emotion-focused, ion-for-carers/coping-strategies-sessions/
and appraisal-focused coping.
Other coping strategies can bring a more negative effect like avoidant coping and
distorted thinking. Hopefully, this part of the lesson will help you to identify how you
cope during stressful situations as well as, how else you can apply different coping
techniques in your life when you are faced with different or varying challenges.
1. Problem-focused Coping
Imagine yourself in the giant maze of life, what do you think is the best way out of this
maze? Of course, the best way out of the maze is to always move forward, to always
keep moving, and pacing to find the end of the challenge.
Problem-focused coping is focused in the what, where, why, and how questions.
You dwell and focus in solving the problem and identify ways on how you can get out of
the maze you are currently in.
Problem-focused people are more of the optimists who always find opportunities in
situations where their backs are already against the wall.
At times, problem-focused people attract the same wave length of crowd within their
circle. This way, they easily get to brainstorm ideas on how to solve the problems that
they are currently facing.
Athlete vs. Non-athlete

Studies have shown that non-athlete people deal with stress in a more sentimental
oriented coping strategy and experience more intense daily stress. But, athletes have
shown higher levels of problem-oriented coping strategies and are reported to
experience less intense daily stress. This shows that exercise has an effect in selecting
the right coping strategies and reducing stress levels, in general. (Azizi, 2011)
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Problem-focused coping uses the mind’s ability on how to figure out solutions to
problems. The most basic example of a problem-focused coping are the activities that
you do in school.
In order for you to pass a particular subject, what do you do? Do you study or you just
sleep it off?
If you are problem-focused you are that type of person who is always on to figure out
the solution to the problem. You never stop until something gets fixed and, you find it
in your heart that there are always answers to all of your problems.
Image Source:
Finding solutions
https://www.recruiter.com/i/graduate-school-may-not-be-the-best-course-to-get-a-job/businessman-
finding-the-solution-of-a-maze/
http://www.corporateresources.com/temp-to-perm-finding-solutions/
Problem-focused coping often entails thinking outside the box. Your ideas are not
confined in the general solution, but rather you find extraordinary ways on how to get
things done.
Are you a problem-focused person? Do you use this technique in coping? Or you always
find yourself as the victim of situations in your life?
2. Emotion-focused Coping
The second type of coping strategy is known as emotion-focused coping. This type of
coping involves focus and positivity.
Emotion focused coping is a strategy in coping where a person regulates his/her

emotions based on the current stressful situation he is faced with.
Often, these people who have this type of personality hold their composure pretty well
despite the distress that they are in.
Are you reactive when stressed out? Or do you weigh your emotions and feelings
before you start to find your way out of that stressful situation?
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Emotion-focused people are usually the ones who avoid conflict. As much as
possible they level out the exact emotion they are supposed to do when in distress.
They achieve this through constant mindfulness.
Mindfulness is a state of the mind where you are in total control of your emotions
and actions on a conscious level.
Meaning, each action you take has already been thought through. You are aware of
every thought, word, and action you take in your daily dealings.
This is indeed a very hard challenge to do, especially for short-tempered people.
Mindfulness is a complete state of focus and it can be achieved through relaxation

techniques (i.e. deep breathing, prayers, meditation, & positive thinking).
It’s indeed hard to master this technique, but it is an effective way of learning how to
manage and compose yourself during stressful situations.
Here’s a quick tool you can use to manage your emotions:

1. Try spending at least 5-10 minutes a day in nothingness.
2. Bask in the ambiance of silence and do this on a daily basis.
3. Find a chair, a floor, or any comfortable place where you can sit or lie quietly. As
you do this slowly feel your body feeling a sense of relaxation.
4. Try breathing through your nose and exhaling through your mouth, just like the
activity we did earlier. As you do this, focus on the plain nothingness of the
moment.
This is a quick technique in emptying a busy mind. You might fall asleep in the process
but just let things be. Your body knows more than you do and it will do what it needs to
as the given moment passes.
Image Source: Meditation -

http://www.spring.org.uk/2014/04/4-ways-mindfulness-
Course Module meditation-benefits-so-many-conditions.php
41
Give it the chance to feel what it must and always make sure that you are in tuned with
your breath.
Breathing and watching your breath is a good step in mastering mindfulness. Doing this
can actually bring good benefits to your physical body. Recent studies have shown that
proper breathing can lower your blood pressure and reduce stress-inducing chemicals
circulating within your blood.
Again, this type of coping strategy is known as emotion-focused coping. Hopefully you’ll
find this simple breathing technique helpful whenever you are in distress.
3. Appraisal-focused Coping
The last coping strategy that you can possibly apply in your life is known as, appraisal-
focused coping. This is a method of adapting to stress that is based on changing
your perceptions of stress and finding resources or means of coping.
Appraisal-focused coping usually works best with the other types of coping because in
this technique, you are restructuring the way you think.
Image Source: Appraisal-focused coping -

http://www.lifecoachtraining.com/blog/entry/problem_emotion_and_appraisal_focu
sed_coping_strategies
You never assume on how events or things would end up but rather, you restructure
your thoughts and you look at things on the bright side. This is known in psychology as
cognitive restructuring.
This coping strategy is the hardest form of coping that you can master. This is because,
in this situation, you are actually trying your best to turn your tables around. You are
trying to do the impossible of turning your gloomy page into a sunny and bright one.
Appraisal-focused coping is a hard strategy to master especially when you have been
used to negative thoughts. But, in mastering this coping strategy, you can turn every
stressful situation or negative vibrations into a positive and more pleasant conditions.
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4. Avoidant Coping & Distorted Thinking

Ever been caught up in a stressful situation and
you couldn’t help but think of the worst scenario
in your head?
Aside from thinking negatively, ever drowned

yourself in liquor or alcohol because you were
problematic? Or you might have known
someone who smokes whenever he/she is
feeling stressed out?
These kinds of coping strategies are the ones

that can be destructive and these are: distorted
Image Source: Avoidant coping -
https://thezombieshuffle.com/2015/11/17/a
thinking and avoidant coping.
voidance/
Distorted Thinking refers to negative or automatic thinking, where you assume the
worst of all things before weighing your options and seeing things in perspective.
While, Avoidant Coping refers to, the process of seeking immediate or temporary
relief from stress through distractions and self-indulgence.
In this form of response, you don’t think things through and you find temporary
solutions to possibly solve the problems that you are facing.
Both of these coping responses can do you harm especially when life and death
situations are in your hands. But, people are actually like this in most cases.
It is easy for us to assume the worst in things before we think them through and, it is
easier for us to find temporary fixes before we do something to fix the problem.
You need to avoid this type of thinking and this type of coping strategy because, in the
long run they can become destructive. They may possibly ruin your relationships and
everyday dealings with people. Aside from this, your chances of feeling more stressed
out might arise when you keep on avoiding the problem.
Both of these things should be highly avoided and as much as possible you need to
always find the solutions to your problems no matter how complex your situation is.
Which types/s of coping strategies do you use in times of stress? Do you need to improve
the coping strategies you personally use in your life?
Avoidant Coping & Problems

Face your problems head on! If you know that a problem is already presenting itself
to you, don’t run away from it. If you keep on doing this, then you would end up
facing heavier and multiple number of problems in the future.
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Remember, that avoidance is not the key to solving

any problems. The key to stress management is
selecting coping strategies that are specific to
addressing the different stressors in your life.
Yes, selecting is the operative word. You need to be

flexible in times of stress. You need to adjust how you
feel and how you should react to stress when you are
faced with it.
Because at the end of the day the only person

Image Source: Facing problems - responsible for yourself is you, and the only way that
http://www.prweb.com/releases/fannit/problems- you can solve your problems is by facing them head
marketing-manage/prweb12465237.htm on instead of running away from them.
X. Physical Activity & Stress Management

How do exercise and regular physical activity contribute to relieving stressors in life?
Though you may sometimes find yourself on the go most days, it is very much important
that you still fit regular physical activity or exercise in your schedule, this way you are
ensuring a life that is stress-free.
Image Source: Brain and Exercise -

https://musestream.wordpress.com/2014/06/04/got-stress-
kids-do-too-and-we-can-help/
Take care of your mental health!

Aside from engaging in physical activity, the role of people around you play an
exceptional role in helping you maintain your good physical and mental health.
Studies have shown that, being surrounded by the right people in times of stress
make you more resilient in dealing with stress and they also help prevent you from
experiencing further psychological distress and trauma. (Ozbay, et.al., 2007)
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In this part of the lesson, you will discover how exercise can affect your overall mood
and disposition. Along this section are ways on how you could possibly include regular
physical activity in your schedule and how you can actively maintain this habit in your
life.
As mentioned in the earlier parts of the lesson, the body is a machine that has several
processes occurring within it every second that you breathe. Going back to this, here are
two chemicals that you’ll be familiar with in this part of the module, these chemicals are
known as Endorphins and Cortisols.
Both of which are produced by the Endocrine System. The triggers come particularly
from the brain, where it sends signals on how much or how little these chemicals will be
produced at given situations in your life.
These chemicals or hormones are products of stress-response that you experience

every second of your life and they only vary in the actual timing that they occur.
Endorphins are usually known as the “happy” hormones while, Cortisol are known
as the “distress” hormones.
Basically when you are elated, happy, and enthusiastic, your endorphins are at work.
Your brain sends signals to your Central Nervous System (CNS) these emotions and it
manifests in your external environment through a smile, a giggle, or a laugh.
Image Source: Endorphins –

http://www.chemicalbook.com/ProductChemicalPropertiesCB9166390_EN.htm
While Cortisol, on the other hand, are produced within the adrenal glands, the glands
located on top of your kidneys. These hormones are triggered in response to distress
where it functions to increase your blood sugar, and suppress your immune system.
Do you still remember what was mentioned from the previous lessons that the body
naturally produces steroids in certain doses? Both of these chemicals (i.e. endorphins
and cortisol) are steroid hormones that trigger specific feelings or emotions that are
needed in a relaxed or stressful situation.
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Image Source: Cortisols –

https://commons.wikimedia.org/wiki/File:Kortizol_(vzorec).svg
Here’s a better picture from which these hormones come from. The response that you
feel towards stressors in your lives came from these parts of the endocrine system.
An imbalance or the absence of these chemicals within our bodies will cause
abnormalities in our stress-response.
Image Source:
Central Nervous system - https://www.emaze.com/@ALCQCLCI/THE-
CENTRAL-NERVOUS-SYSTEM
Adrenal glands – http://hjzeimer.com.au/what-is-endocrinology/adrenal-
gland-disorder/
These steroidal hormones not only give you feelings and emotions but, they also serve as
your bodies protective mechanisms especially when, you experience pain.
The brain is the organ responsible for controlling or regulating the amount of production
of these hormones within your body. This organ gives you the capacity to react to
stressors you are faced with every second of your life.
Now what do these chemicals have anything to do with exercise?
Movement is important!
Exercise has been shown to regulate a lot of hormonal occurrences within the body.
If your continuously keep active, your body produces the ample amounts of
hormones that help regulate your metabolism, mood, and overall behavior.
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Here are some facts about how exercise or physical activity can drastically change your
overall fitness and wellness:
1. Regular Physical Activity = More Efficient Physiological Conditions

Did you have fun watching that classic short episode of Mr. Bean taking an exam? That
short clip is a perfect example of feeling in distress but, comically displayed.
In relation to the last topic of this module, physical activity has everything to do with
the production of these hormones.
The level in which these hormones are produced are directly affected by regular
physical activity; that is why it is very much important that you try to fit it in your
schedule.
Many studies have been made on the effects of exercise to managing stress, and the
studies revealed that regular physical activity can indeed help you adapt to stress.
This is because, movement conditions your body to function more effectively under
challenging physiological conditions.
Remember how your body functions much like a machine? A machine that if you don’t
use will rot away and if you do use it effectively, it will adapt and function more
efficiently.
Image Source:
Brain activity - http://www.fastcompany.com/3025957/work-
smart/what-happens-to-our-brains-when-we-exercise-and-how-it-
makes-us-happier
Continuing on that matter, research suggests that brain activity during and after
exercise increases. What this simply means is that, the more that you move, the more
that your brain actively works.
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The release of endorphins within your system also increases as you exercise, while
your cortisol levels drop down at its minimum. Those are some of the few reasons why
after exercise or physical activity you automatically feel alive and happy.
Keeping active through movement is the best way to stimulate the brain into thinking
better. So, before you study for an exam or maybe prepare for a particular brain
activity, try moving your body first and you’re sure to get better results for it.
Meditation increases brain function!

Studies have shown that meditation increases the activities within the hippocampus
of the brain which is an important part for learning, memory, and regulating
emotions. While, it gave a decrease in the gray matter found in the amygdala, where
fear, anxiety, and stress are shown to perform its activities. Overall, meditation may
decrease a person’s stress levels and increase the capacity to handle these situations.
2. Exercise is meditation in motion

Another factor that exercise can do in managing stress is that it can be a form of
meditation in motion. See, when you exercise you actually feel pumped up. This
pumped up feeling keeps you focused in a single task and that is movement.
Jogging, walking, running, or playing other forms of sports can provide relief from
stress because these are activities that are enjoyable. These activities can possibly
provide you the avenue to forget about other things and focus more on your
movements.
As a result, your cortisol levels also drop in its level and you experience a feeling of
fulfillment because, you were able to give off all your energy into the activity you are
doing.
Generally, you need to find an activity that would suit you and make you feel
accomplished. It could be something that you don’t normally do, so long as you do it on
a daily basis.
It would be hard at first but you may find somewhere along the way that the task can
actually relieve you from your stressors. It would make you calmer, more optimistic,
and more energetic.
3. Exercise improves your mental health and overall disposition

Third important effect that regular physical activity can bring is that it improves your
mental health.
Exercise has been linked to reducing anxiety, depression, and excessively changing
behaviors.
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With the focus on kinesthetic movements, the brain gets realigned into a new set of
thinking.
This then takes an effect into your reality. A
reduced in stress levels through movements can
strongly contribute to your overall disposition.
Having a clear mind will eventually translate to

mental wellness, improving many factors such as
your perception about yourself.
Your self-confidence will improve and you will be

more relaxed in your everyday dealings.
Thus, it is really important that you fit this in your

schedule because being mentally balanced gives
you an easier time in managing your stress levels.
Image Source: Clear mind –
https://blog.mass.gov/publichealth/ment
When you know how to manage your stressors al-wellness/declutter-your-space-
you give yourself the opportunity to have good declutter-your-mind/
command over your body and your life in general.
XI. Goal Setting

For you to be able to achieve anything you should always set goals that are S.M.A.R.T.:
Specific, Measurable, Attainable, Realistic, and Time Bound.
Find activities that you love, find what removes your stress, and find a particular activity
that you know you can stick to.
This way you will surely reach your goal, whether it is to lose weight, improve your
endurance, and reduce your stress, S.M.A.R.T. goals will always keep you on track and in
focus.
Short-term Goals
If you know that you cannot stick with long-term goals, it is advisable that you
structure multiple or several short-term goals for yourself. These things tend to
become more achievable and realistic compared to long-term goals. This is because,
the time to accomplish these tasks is relatively lower compared to the long-term
goals that you may set for yourself. Taking baby steps is not bad, but rather, it
secures your chances
Last tip, don’t forget to put it in writing! Studies have shown that the brain remembers
more if the words have been jot down on paper. This is because of the association we
make and the photographic memory that sticks within our brains.
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Write your goals as well as your achievements, may they be big or small. You’ll be
surprised at the end of the day that you feel less stressed out and more optimistic about
life.
XII. Stress Tests

At the reference section of this this module are some free online stress tests that you can
take. This is for you to be able to determine where you fall in the stress zone.
Some of the stress tests are compared with other subjects that are found all over the
world. You may also find it helpful to know the fact that you are not the only one feeling
the amount of stress and pressure at the moment.
Try to go through the tests and answer them in all honesty. This can be of great help for
you to identify what type of stress management techniques you can use to relieve you of
your stressors.
Conclusion
Lastly, don’t sweat the small stuff!
Remember that feeling or being stressed out is just a response of the brain, or a
disposition that you have conditioned to think.
Stress is something that makes you anxious, something that hasn’t happened yet but
you’ve already concluded it in your head.
Whenever something troubles you, try to always look at it in the light and, see the good
and beautiful opportunities that it can unravel for your growth.
Life is like one big journey that has its series of ups and downs. The troubles that you face
now will all be done with eventually, you just need to breathe, let go, and focus in the
present.
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Glossary
Adrenal Glands – glands located at the top of the kidneys; respond to stressful situations
by releasing chemical agents like, Cortisol, enabling a person to react accordingly to the
stressor/s present; increases blood sugar and suppresses the Immune System.
Alarm Reaction – 1st stage of the General Adaptation Syndrome (GAS); refers to any
physical or mental trauma that will trigger an immediate set of reactions for a person’s
body to combat stress; triggers the brain to stop or finish the activity it is doing to protect
itself.
Anxiety – a characterized feeling of apprehension.
Appraisal-focused Coping – a strategy/technique in coping; regulating emotions based

on stress levels; see Cognitive Restructuring.
Autonomic Nervous System – nervous system that supplies the internal organs; has 2
main divisions namely parasympathetic and sympathetic nervous system.
Avoidant Coping – a negative strategy/technique in coping; seeking immediate or

temporary relief from stress through distractions and self-indulgence.
Central Nervous System (CNS) – the control system of the body which is composed of
the brain and the spinal cord, all of which are responsible for transmitting impulses to the
body enabling it to react accordingly.
Cognitive Restructuring – restructuring one’s thoughts in able to cope in a particular

situation; see Appraisal-focused Coping.
Coping – a person’s constantly changing cognitive and psychological efforts to manage

stressful situations; stress managing technique innate in all humans; may be problem-
focused, emotion-focused, appraisal-focused, and is related to avoidant coping and
distorted thinking.
Cortisol – are chemicals released by adrenal glands in response to stimuli, and are known
as the “distress” hormones; steroid hormones that trigger specific feelings or emotions
that are needed in a relaxed or stressful situation.
Depression – a feeling of despair, sadness, and misery.
Distorted Thinking – a negative strategy/technique in coping; negative or automatic

thinking.
Distress – opposite of Eustress; the negative type of stress that may contribute to health
problems; type of stress that brings you into a negative physical and mental state
Emotional Stressors – a kind of stressor which refers to how the mind works by
analysing several information presented to it (e.g. troubling thoughts, life-changing
events, excessive things to do); most frequent stressor that affects everyone on several
levels.
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Emotion-focused Coping – a strategy/technique in coping; regulating emotions based on

stress levels; the practice of mindfulness;
Endocrine System – an organ system in the body which refers to the collection of glands
that are responsible for hormone production; responsible for growth and development,
sexual functions, sleep, reproduction, mood, and most especially metabolism.
Endorphins – are chemicals released by the brain in response to stimuli, and are usually
known as the “happy” hormones; steroid hormones that trigger specific feelings or
emotions that are needed in a relaxed or stressful situation.
Environmental Stressors – a kind of stressor which refers to stimuli coming from the
environment (e.g. heat, noise, overcrowding, climate, terrain, traffic, etc.).
Eustress – refers to positive stress, or stress that is mentally or physically stimulating;
anything that gives you a euphoric state or a state of fullness.
Exhaustion – last stage or the end-phase of the General Adaptation Syndrome (GAS); a
very serious stress response of the body; a total expenditure of energy with no reserves
left; can be detrimental to a person’s overall wellbeing.
Fatigue – a feeling of excessive tiredness; a symptom of chronic stress which directly

results from the lack of sleep, emotional strain, pain, disease, or combination of all these
factors.
Free-time – time not committed for work or other duties.

General Adaptation Syndrome (GAS) – refers to the general reaction of everyone to
stress; composed of three sequential events which are known as, alarm reaction,
resistance, & exhaustion.
Homeostasis - it is a condition where the body is stable or in an equilibrium; it refers to
the physiological state that the body should always aim to achieve, which means that a
person is free from any form of ailments or diseases.
Immune System – organ system in the body responsible for fighting off diseases,
bacteria, infection, and virus; parts of the immune system include the thymus (in
children), skin, lymph nodes, spleen, white blood cells, among others.
Insomnia – a condition in which a person has the inability to sleep.
Isolation – a feeling of being alone or being separated.
Leisure – a habit that a person fits in his/her schedule to spice things up a bit or change
the monotony of things.
Major Stressors – a level/severity of stressors; those that create major turmoil and
requires tremendous amounts of adjustments; stressors that can actually impair your
ability to handle the minor stressors or hassles of life; anything that may distract a
person’s regular habits and patterns; examples include personal crises, major health
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problems, death in the family, separation, financial problems, legal problems, &
job/school-related pressures.
Mindfulness – a state of the mind where you are in total control of your emotions and
actions on a conscious level.
Minor Stressors – a level/severity of stressors; something that occurs in a shorter term
or in a less severe gravity compared to major stressors; examples include traffic hassles,
peer/work relations, time pressure, and sometimes petty family arguments; may
accumulate through time and become major stressors.
Optimist – a person who is a positive thinker.
Pessimist – a person who is a negative thinker.
Physiological Stressors – a kind of stressor which refers to stimuli brought on the body
(e.g. drug use, alcohol abuse, tobacco use, disease, infection, exercise etc.); anything that
creates an imbalance in the Homeostasis of a person’s body.
Play – something that you do on your own free will; gives a sense of freedom or escape
from life’s normal rules; it is intrinsically rewarding and a self-absorbing means of self-
expression.
Post-Traumatic Stress Disorder (PTSD) – psychological trauma brought about by

uncontrollable effects; a condition in which a person goes back and re-experiences the
same feeling of the incident through a flashback or a series of flashbacks.
Prana – a yogi’s term for the breath of life; incorporated in breathing techniques
performed in meditation and yoga practice.
Priority – a fact or condition that is regarded or treated as more important.
Problem-focused Coping – a strategy/technique in coping; changing the source or cause

of stress; dwelling and focusing in solving the problem and in identifying ways on how a
to find the solution to a problem; uses the mind’s ability on how to figure out solutions to
problems; thinking outside the box.
Psychosocial Stressors – see Emotional Stressors.
Recreation – purposeful activities that re-create, amuse, or divert a person’s attention; a

meaningful time that shifts a person’s attention and focus to a different avenue in his/her
life.
Resistance – 2nd stage of the General Adaptation Syndrome (GAS); the stage of
adapting to the stress where the body has the tendency to become more resistant to
fatigue due to constant/continuous application of stressor/s.
S.M.A.R.T. Goals – goal setting that is geared at being specific, measurable, attainable,
realistic, and time-bound.
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Social Support – any behaviour that assists another person in addressing a specific need;
can be found from family, friends, other relatives, colleagues, and a personal confidante or
a best friend.
Stress – the non-specific response of the body to any demand made upon it in order to
maintain physiological equilibrium, or balance; a very serious psychosomatic condition
that is directly linked to physical conditions (e.g. high blood pressure, heart diseases, &
psychiatric disorders).
Stress Overload – too many stressors that may lead to high demands on a person’s time
and to the feeling of not being in control; presence of too much distress.
Stressors – are anything that place a greater than routine demand on the body or
something that evokes a stress reaction.
Time Management – the ability to compartmentalize priorities and fit them all in proper
timing; an effective way of adapting to the stresses of modern living.
References and Supplementary Materials

Books and Journals
 Bryant, C.X., Ph.D., FACSM, & Green, D.J. (2010). ACE personal trainer manual: The
ultimate resource for fitness professionals (4th ed.). San Diego, CA: American Council on
Exercise.
 Corbin, C.B., Welk, G.J., Lindsey R., & Corbin, W.R. (2004). Concepts of fitness &
wellness: A comprehensive lifestyle approach (5th ed.). New York:McGraw-Hill
Companies, Inc.
 Fahey, T.D., Insel, P.M., & Roth, W.T. (2007). Fit & well: Core concepts and labs in physical
fitness and
wellness (7th ed.). New York: McGraw-Hill Companies, Inc.
Online Supplementary Reading Materials
 15Minutes4me.com: Your Daily Self-help Program. Stress-Anxiety-Depression-Burn-
out Test RETRIEVED from http://www.15minutes4me.com/free-online-test-stress-
anxiety-depression-burnout/ on July 1, 2016
 Anderson, E., & Shivakumar, G. (April 23, 2014). Frontiers in Psychiatry: Effects of
Exercise and Physical Activity on Anxiety. RETRIEVED from
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632802/ on August 29, 2017.
 Azizi, M. (2011). University of Zabol, Southeastern Iran: Effects of doing physical
exercise on stress-coping strategies and the intensity of the stress experienced by
university students in Zabol, South Eastern Iran. RETRIEVED from
http://www.sciencedirect.com/science/article/pii/S1877042811018982 on August
29, 2017.
Course Module
54
 Baqutayan, S. (Jan-June, 2011). Indian Journal of Psychological Medicine: Stress and

Social Support RETRIEVED from
 Ghiasvand, A.M., Naderi, M., Tafreshis, M.Z., Ahmadi, F., & Hossa m. (January 25, 2017).
RETRIEVED from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5308512/ on
August 29, 2017.
 Harvard Women’s Health Watch. (April, 2011). Harvard Health Publishing, Harvard
Medical School: In the journals: Mindfulness meditation practices changes the brain.
RETRIEVED from https://www.health.harvard.edu/mind-and-mood/mindfulness-
meditation-practice-changes-the-brain on August 29, 2017.
 Ozbay, F., MD, Johnson, D.C., PhD, Dimoulas, E., PhD, Morgan, III, C.A., MD, MA.,
Charney, D., & Southwick S., MD. Yale University, School of Medicine: Social Support
and Resilience to Stress. RETRIEVED from
 Schneiderman, N., Ironson, G., & Siegel, S.D. (2005). Department of Psychology,
University of Miami: Stress and Health: Psychological, Behavioral, and Biological
Determinants. RETREIVED from
 Stults-Kolehmainen, M.A., & Sinha, R. (January, 2014). Department of Psychiatry, Yale
Stress Center, Yale University School of Medicine: The Effects of Stress on Physical
Activity and Exercise. RETRIEVED from
Online Instructional Videos
 The Exam | Mr. Bean Official. (Oct. 10, 2012). RETRIEVED from
https://www.youtube.com/watch?v=9LhLjpsstPY on July 1, 2016
 Stress Management Society: From Distress to De-stress. (n.d.). Individual Stress Test
RETRIEVED from http://www.stress.org.uk/individual-stress-test/ on July 1, 2016
 Be Mindful: Online Mindfulness Course. (n.d.). Perceived Stress Scale RETRIEVED
from http://www.bemindfulonline.com/test-your-stress/?bouncedOut=1 on July 1,
2016
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PE 101 – Foundations of Physical Fitness

Module 12 Stress & Exercise

Stress & Exercise

Image Source: Stressed out - http://www.healthaim.com/how-to-

Breathing properly is one of the important keys to managing stress.

Most people who are sick or about to get sick are

Stress is a very serious psychosomatic condition

Therefore, in modern societies, stress management is now viewed as a priority or an

II. Stress & Stressors

Image Source: Degrees of stress -

 What are stressors?

Ever heard of the phrase “fight or flight”?

Sometimes, these reactions may be essential to survival.

Image Source: Fight or flight - http://www.verbal-aikido.com/articles-

Practice the PAUSE!

Eustress is anything that gives you a euphoric state or a state of fullness. It is

Image Source: Eustress & Distress -

Homeostasis refers to a condition in which the body is stable or in an equilibrium.

III. Reaction/s to Stress

The general reaction of everyone to stress is known as the General Adaptation

Remember when you first did the agility drill

The moment that you went down to touch the

STOP and Reassess!

The resistance stage of stress is a very common phenomenon in exercise. This is

What one person finds stressful, may not be stressful to another.

How do you cope with stress?

What do you do when you are under so much pressure?

Most of the time, your mindset takes a huge

A pessimist sees it as half empty, while an

A pessimist always finds time to complain and

Stress reduces Physical Activity

IV. Sources of Stress and Levels/Severity of Stress

 Identifying the problem

Ask yourself these questions: “Where is it

At times like this that you ask, you become

 Avoiding Stress Overload

Remember the graph of eustress and distress?

Regular Physical Activity & its benefits

Another specific example of a physiological stressor is, fighting off an infection or

Anything that creates an imbalance in your body’s homeostasis is considered as a

When you are constantly bombarded by thoughts

Emotional stressors are very serious and these

how you can prevent other types of stressors to

Exercise & Mental Health

Other times, a major intervention by a professional (e.g. psychologist, guidance

These stressors are a part of life, and they are inevitable.

Don’t stress the small stuff!

Image Source: Carrying stress- http://dailycaring.com/3-ways-to-

What are major and minor stressors anyway?

Exercise and Anxiety

 Other Factors/Sources of Stress

The problems you had when you were a little kid is

Just like everything in life, stressors altogether

These things are what we usually work for.

3. Negative, Ambiguous, & Uncontrollable Events

Assuming that you might not have experienced it,

When you are faced with these kinds of stressors,

V. Stress Responses & Health

Remember the statistics at the start of this lesson?

Approximately 50-70% of illnesses are caused by

Stress has been actually linked to chronic health

Stress & Depression

1. Physical Effects of Stress

2. Mental & Emotional Effects of Stress