LESSON 3: LESS STRESS, MORE CARE

- AIS stands for AMERICAN INSTITUE OF STRESS

- Hans Selye defined stress as the body’s nonspecific response to any demand, whether it is caused by
or results in pleasant or unpleasant stimuli.
- Selye hypothesized a general adaptation or stress syndrome

- RELAXATION RESPONSE – technique counter chronic stress, including abdominal breathing

- SELF CARE THERAPY – positive way to counter stress
- SELF COMPASSION – being warm and understanding toward ourselves when suffering/fail.

3 types of stress
1. Eustress – stress in daily life that has positive connotations
2. Distress – stress in daily life that has negative connotations
3. Chronic – unpleasant, even when it transient.

3 components of general stress syndrome

1. ALARM STAGE – a mobilization of the body’s defensive forces.
2. STAGE OF RESISTANCE – adaptive to the challenge and even begins to resist it.
3. EXHAUSTION – the body dies because it has used up its resources of adaptation energy.

3 Hormones produced when STRESS

1. Corticoids or Corticosteroids
2. Adrenocorticotropic Hormone
3. Growth Hormones
4. Epinephrine (adrenaline) – triggers the release of blood sugar (glucose)

3 Parts of the BRAIN involved with STRESS

1. AMYGDALA – contributes to emotional processing, sends a distress signal to the hypothalamus
2. HYPOTHALAMUS – command center
3. CEREBRAL CORTEX

*The stress response begins in the BRAIN

AUTONOMIC NERVOUS SYSTEM – controls involuntary body functions

2 COMPONENTS OF AUTONOMIC
1. SYMPATHETIC - triggers the fight or flight response, provides the body with burst energy
2. PARASYMPATHETIC – triggers the rest and digest, calms the body down

3 TECHNIQUES to counter STRESS

1. RELAXATION RESPONSE – combination of approaches includes deep abdominal breathing, yoga
2. PHYSICAL ACTIVITY
3. SOCIAL SUPPORT

*BEN KUO – “CULTURE’S CONSEQUENCES ON COPING: THEORIES, EVIDENCES AND

DIMENTIONALITIES”
 STEPS FOR SELF-CARE

1. Stop, Breathe and Tell Yourself “This is hard and I will get through this one step at a time”
2. Acknowledge to yourself what you are feeling. All feelings are normal so accept what you’re feeling.
3. Find someone who listens and is accepting. You do not need advice. You need to be heard.
4. Maintain your normal routine as much as possible
5. Allow plenty of time for a task.
6. Take good care of yourself.

SELF COMPASSION PHRASES

 This is a moment of suffering
 Suffering is a part of life
 May I be kind to myself.
 May I give myself the compassion I need.

3 COMPONENTS OF SELF-COMPASSION
 Self-kindness
 Common Humanity
 Mindfulness