Personal Development 12

Module 6: COPING WITH STRESS

Subject Teacher: Mr. Charles Neil C. Pabalate

Lesson Description:
The subject covers the discussion of Stress: Coping with Life's Stressors. Coping With Life's
Stressors. Coping usually involves adjusting to or tolerating negative events or realities while attempting to
maintain your positive self-image and emotional equilibrium. Coping occurs in the context of life changes that
are perceived to be stressful.
Course Objectives:
At the end of this lesson, the students are expected to be able to:

 explain that understanding stress and its sources during adolescence may help in identifying a way to
cope and have a healthful life
 identify the sources of stress and illustrate its effect on one’s system
 explain the physiological and psychological mechanisms underlying stress
 demonstrate personal ways of coping with stress for healthful living

Coping with stress is the process by which a person consciously attempts to master, minimize, or tolerate
stressors and problems in life.
Coping is the process of spending conscious effort and energy to solve personal and interpersonal problems. In
the case of stress, coping mechanisms seek to master, minimize, or tolerate stress and stressors that occur in
everyday life. These mechanisms are commonly called coping skills or coping strategies. All coping strategies
have the adaptive goal of reducing or dealing with stress, but some strategies can actually be maladaptive
(unhealthy) or merely ineffective. Maladaptive behaviors are those that inhibit a person’s ability to adjust to
particular situations. This type of behavior is often used to reduce one’s anxiety, but the result is dysfunctional
and non-productive. The term “coping” usually refers to dealing with the stress that comes after a stressor is
presented, but many people also use proactive coping strategies to eliminate or avoid stressors before they
occur. Personal choice in coping strategies is determined by personality traits and type, social context, and the
nature of the stressor involved.

A stressful experience is caused by something that occurs either within the individual or from the environment.
Past painful experience can linger our memory and make us feel depressed. Conflicts with other people cause us
difficulty ending up in stress. Common stressors among students may come in the form of academic demands.
We say that stress is the effect while stressors is the cause.

 WHAT IS STRESS?

Stress is a feeling of emotional or physical tension. It can come from any event or thought that makes you feel
frustrated, angry, or nervous. Stress is your body's reaction to a challenge or demand. In short bursts, stress can
be positive, such as when it helps you avoid danger or meet a deadline.

 
SOURCES OF STRESS?

The Top 4 Sources of Stress

The American Psychology Association (APA) recently released a report titled “Stress in America: Paying with
our Health”. The report provides key statistics for understanding what factors contribute the most stress to our
lives. Using the collected data, the APA found how stress affects different generations, and the different ways
generations manage their stress. Also included in the report are important facts about how emotional support
affects stress levels.

The top four sources for stress are:

1. Money
2. Work
3. Family responsibilities
4. Health Concerns

 EFFECTS OF STRESS
Causes of Stress

Everyone has different stress triggers. Work stress tops the list, according to surveys. Forty percent of U.S.
workers admit to experiencing office stress, and one-quarter say work is the biggest source of stress in their
lives.

Causes of work stress include:

 Being unhappy in your job

 Having a heavy workload or too much responsibility
 Working long hours
 Having poor management, unclear expectations of your work, or no say in the decision-making process
 Working under dangerous conditions
 Being insecure about your chance for advancement or risk of termination
 Having to give speeches in front of colleagues
 Facing discrimination or harassment at work, especially if your company isn't supportive

Physiological factors are things related to your physical body that affect your thinking. Physiological factors
also include changes to the brain's structure due to injuries, extended periods of inactivity, or physical stress.

 
STRESS AND THE IMMUNE SYSTEM

Many people have experienced the connection between stress and getting sick. Colds, influenza, herpes, and
allergies seem worse when we are severely stressed at work or in the home. Others are never sick until they go
on vacation (that is after the stress is over), and then they spend the whole time fighting the virus. Because of
intrinsic connections like these, many researchers are today exploring whether (and how) stress and illness are
actually linked. One specific focus of this research is to study the effects of stress on the immune systems; after
all, if stress affects immunity, that would be one way in which stress could contribute to illness. The function of
the immune system is to protect us from organisms that cause disease, and from other materials that would be
harmful to the body. Cells of the immune system (i.e., white blood cells) circulate throughout the body in the
blood and are also located in various organs, including the bone marrow, thymus, lymph nodes, and spleen.
There are a number of different kinds of white blood cells, but the most important in this context are
lymphocytes. Of the various tests that reflect the integrity of the immune system, some simply assess the
number of white blood cells circulating in the blood; others quantify the number of antibodies in the circulation.
Antibodies are proteins produced by certain lymphocytes when harmful substances invade the body. Once
antibodies are produced, they attach to the harmful substance, mark it for destruction by other white blood cells,
and prevent it from causing infections.  

Psychological stress definition

There’s a good chance we can all identify negative stress, but did you know that stress can also be positive?

Good stress, called eustress, can actually be beneficial to you. Unlike bad stress, or distress, good stress can
help with motivation, focus, energy, and performance. For some people, it can also feel exciting.

On the other hand, bad stress typically causes anxiety, concern, and a decrease in performance. It also feels
uncomfortable, and it can lead to more serious issues if not addressed.
Psychological stress effects

It’s no secret that the long-term effects of distress can damage our healthTrusted Source.

Stress has the ability to negatively impact our lives. It can cause physical conditions, such as headaches,
digestive issues, and sleep disturbances. It can also cause psychological and emotional strains, including
confusion, anxiety, and depression.

According to the American Psychological Association, untreated chronic stress, or stress that’s constant and
lasts over an extended period of time, can result in high blood pressure or a weakened immune system.

It can also contribute to the development of obesityTrusted Source and heart disease.

Psychological stress signs

There’s a distinction between a stressor and actual stress. A stressor can be a person, place, or situation that’s
causing you stress. Stress is the actual response to one or a combination of those stressors.

There are any number of situations that can cause stress. Dr. Gary Brown, a licensed psychotherapist, says some
of the more common stressors include:

 relationship conflicts at home

 new or increasing work responsibilities
 increasing demands
 financial strain
 loss of a loved one
 health problems
 moving to a new location
 exposure to one or more traumatic incidents, such as a car accident or a violent crime

Knowing how to spot the signs of stress is the first step in developing ways to manage its adverse effects.

Some of the more common physical, psychological, and emotional signs of chronic stress include:

 rapid heart rate

 elevated blood pressure
 feeling overwhelmed
 fatigue
 difficulty sleeping
 poor problem-solving
 fear that the stressor won’t go away
 persistent thoughts about one or more stressors
 changes in behavior, including social withdrawal, feelings of sadness, frustration, loss of emotional
control, inability to rest, and self-medication

Ways to manage stress

When it comes to managing stress, making simple changes can go a long way in improving your overall health
and reducing stress. Having tools and strategies you can turn to in stressful situations can prevent your stress
levels from escalating.

Find a balance

It’s important to structure some of your time so that you can be comfortably busy without being overwhelmed,
Brown says. “Working hard does not usually equate with working efficiently,” he said. In fact, working too
much can reduce productivity.
Be kind to yourself

Understanding that you aren’t weak because you’re feeling stress is important, Brown says. Stress is a very
normal reaction to the stressors in your life.

Lean on the people you trust

Before your stress levels escalate, reach out to someone you trust, such as a friend, family member, or
coworker. Sharing your feelings or venting your concerns may help to reduce your stress.

Keep a journal

Set aside time to reflect on your day. Write down any thoughts or feelings you’re having. This can be a useful
tool to help you better understand your stressors and how you react to stress, Brown says.

Eat well-balanced, regular meals

When it comes to managing stress, proper nutrition is your friend. Skipping meals can lower your blood sugar,
which can depress your mood. In some cases, this can also trigger intense feelings of anger and frustration,
Brown says.

Exercise regularly

Engaging in regular physical activity can improve your overall health and reduce your stress levels. When you
exercise, your body releases endorphins. These feel-good hormones can also ease symptoms of depression and
anxiety.

Get plenty of rest

Your ability to manage stress decreases when you’re tired. Try to get a recommended seven to nine hours each
night. If you have insomnia, aim to get as much sleep as you can, then build in periods of rest during the day.

Practice relaxation exercises

These exercises, which can include deep, slow breathing and progressive muscle relaxation, involve tensing and
then relaxing various groups of muscles.

Try to carve out three minutes, three times a day to practice these exercises, says Dr. Russell Morfitt, a
psychologist.

Schedule your worry

While it may feel awkward at first, consider scheduling the worry to specific parts of the day, Morfitt says.
“When we lean into our fears by deliberately seeking out our stressors and not avoiding them or escaping them,
they often lose their power,” he said.

Working with a professional

A therapist or mental health professional can also help you find ways to manage your stress.

Consider working with a mental health professional if your stress is chronic or accompanied by daily
headaches, tight jaw, fibromyalgia, or constant fatigue, says Dr. David J. Puder of Loma Linda University
Behavioral Medicine Center.

You should also see a mental health professional if you have feelings of depression, suicidal thoughts, and panic
attacks.
When looking for a mental health professional, ask friends or family members for referrals. After your first
session, Puder says to reflect on the following questions:

 Will you trust the therapist?

 Do you feel heard and understood?
 Do you feel comfortable to speak up if you disagree with them?
 Can you see that they care about you as an individual?

Answering these questions can help you determine if this person is right for you.

Managing Stress

Create Calm in Your Career

 Many of us experience stress in life, whether this is in the short term from one-off projects or long-term stress
from a high-pressure career. Not only can this be profoundly unpleasant, but it can also seriously affect our
health and our work. However, it is possible to manage stress, if you use the right tools and techniques.In this
article, we'll look at what stress is, what increases your risk of experiencing it, and how you can manage it so
that it doesn't affect your well-being and productivity.

COPING STRATEGIES, EMOTION-FOCUSED AND PROBLEM-FOCUSE COPING

While it may seem like there’s nothing you can do about stress at work and home, there are steps you can take
to relieve the pressure and regain control.

Why is it so important to manage stress?

f you’re living with high levels of stress, you’re putting your entire well-being at risk. Stress wreaks havoc on
your emotional equilibrium, as well as your physical health. It narrows your ability to think clearly, function
effectively, and enjoy life. It may seem like there’s nothing you can do about stress. The bills won’t stop
coming, there will never be more hours in the day, and your work and family responsibilities will always be
demanding. But you have a lot more control than you might think.

Effective stress management helps you break the hold stress has on your life, so you can be happier, healthier,
and more productive. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun
—and the resilience to hold up under pressure and meet challenges head on. But stress management is not one-
size-fits-all. That’s why it’s important to experiment and find out what works best for you.
Ever wonder why it’s so hard to change a behavior? Maybe you really want to quit smoking, or drinking, or
overeating and you have a long list of reasons why changing feels like an important thing to do (“I’ll be
healthier”, “my wife won’t be angry at me when I come home”, “I’ll be more productive in the mornings”). And
then, in spite of your best intentions, you find yourself turning back to the old behavior.

There are many complex reasons why changing a long-standing behavior pattern can be hard to do. And if you
are trying to change a behavioral pattern that involves drugs or alcohol, it becomes even more complicated as
psychoactive substances (like nicotine, caffeine, alcohol, opiates), as well as many behaviors (sex, gambling,
shopping, texting) all directly impact the reward centers of the brain. Engaging in these behaviors typically
“feels good” in some way, so they are even harder to give up!

If you find yourself wanting to change but constantly returning to an old pattern that includes using substances,
it might be a good idea to evaluate your overall level of “stress.” Stress, which can result in both physical and
emotional symptoms, can make the already difficult process of change even harder. When we are in a state of
high stress, we tend to look for things that will make us feel “better.” The effect of substances (like alcohol, pot,
nicotine, opiates) is that they feel good in some way (e.g., they reduce tension, anxiety, or they pick up mood).
So, when stress is high, giving up something that feels good is going to be harder than it may usually be. If your
stress is chronic, then the thought of making any changes to your behaviors can seem monumental at the
moment. That extra perceived effort can also derail your behavior change goals.

So…how can you reduce the impact stress has on your ability to make changes? Start by learning to identify the
signs that you are stressed and then try to listen to your body and enact some of the coping skills mentioned
below.

Physical Signs of Stress:

Stress can make your body hurt and make you feel sluggish and tired. In fact, sleep disruptions are one of the
hallmark symptoms of being overly stressed. Some of the most common physical signs of stress include stiff
neck and back pain, headaches, and decreased libido. If you notice any of these symptoms, it is possible that
you’re dealing with stress! The following are important coping strategies to address the physical symptoms of
stress.

1. Practice good sleep hygiene. Yes, there IS such a thing as sleep hygiene, which includes techniques
having a consistent sleep and wake up time (if you don’t, you wind up functioning in a state of “jet
lag”), avoiding caffeinated and alcoholic drinks close to bedtime, practicing getting into a relaxed state
when you go to bed, and shutting off electronic devices.
2. Give yourself regular breaks. Take a walk, stop working and eat a good dinner (not from the vending
machine!) or talk with a friend. Give your mind a moment to rest and reorganize. Contrary to many
people’s first instincts when they are stressed, taking breaks actually makes you more efficient, more
energetic, and better able to tackle the challenges in front of you.
3. Regularly practice self-soothing techniques. Think about the 5 senses, and this will give you clues as to
how you can give yourself comfort. What works for you? Listening to music, taking a bath, watching a
movie, getting a massage, relaxation, yoga is all on the long list of possible ways to self-soothe. Make
efforts to include these strategies in your daily routine as they will help you cope with stress and prevent
becoming more stressed.
4. Exercise regularly. Ironically, exercise is one of the first things to fall by the wayside yet is one of the
most important coping techniques in terms of reducing tension and increasing energy! No matter how
stressed and frantic you are feeling, remember that a brisk 20-minute walk will likely help.
5. Maintain a healthy diet. When your mind is full of worries and pressures, many people find that they
slip into “mindless eating” (eating whatever is immediately available…” the vending machine
phenomena” or cravings carbs and sweets for a quick, but unsustainable, burst of energy). Maintaining a
balanced diet of foods that provide a more constant source of energy (instead of that sugar spike) can be
a great first line of defense against the adverse effects of stress. Even more importantly it will help you
maintain a connection to your long term goals.
6. Limit your consumption of alcohol and other mood-altering substances (including sleeping aids).
While a couple of glasses of wine at night can take the tension out of your shoulders for the moment, it
can cause sleep disruptions and an increase in a depressed mood, which, in turn, keeps your stress levels
high, and increases your tension for the next day.
Behavioral Signs of Stress:

Sometimes when you’re stressed, the first noticeable signs are how you are acting (your behaviors). These can
include increased clutter in your personal or workspace, forgetting what you’re doing or having trouble
organizing yourself, and moving around very quickly or very slowly. The following suggestions are coping
skills that can mitigate the signs of stress that show up in your behavior.

1. Routine, routine, routine… the best way to manage the disorganization and impulsiveness that come
along with high levels of stress is to stick to a routine. It can be helpful to take 10 minutes every
morning and plan out your day, setting aside time for the things that are causing your stress (work,
household responsibilities) and the things that will help you manage it (exercise, contact with friends,
pleasurable activities).
2. Write things down. If ideas are running around in your head as you try to go to sleep at night, set aside
10 minutes about an hour before you go to bed to write down all the things you are worried that you
haven’t done or will forget to do. Don’t go beyond 10 minutes as this technique is not about ruminating
and obsessing! It is about teaching your brain that you have all your worries recorded and that you will
get to them the next day. Think of it like packing all your worries in a suitcase, and then putting it away,
not to be opened until tomorrow. Then spend the hour before you go to bed engaged in some routine,
soothing activities like reading a book or taking a bath.

Mental and emotional signs of stress:

Finally, stress can show up in your emotions or in your internal world. This can look like feeling very emotional
and having your emotions change wildly with little notice, or feeling disconnected from everything around you.
There are several techniques that can help you manage the negative effects stress has on your thoughts and
feelings, here’s one:

1. Be mindful of your attitude and approach to your life. The way we see ourselves in the world can have
a big impact on how we experience stress. For example, feeling like you need to be perfect can make
you a thorough and precise person who is counted on by others to do a good job. Great!..BUT… that
way of thinking can also cause an enormous amount of internal stress since no one is perfect and no one
can function at 100% in all areas of their life. Changing your thoughts from “I have to work on this
project until I get it done perfectly”…to “I’ll do the best that I can in the time that I have” can take your
stress levels down to something much more manageable. Similarly, many people feel that they should be
able to manage everything without asking for help. While this attitude in life can make you a very
independent person, it can also cause you to be more burdened and less efficient than you need be…
realizing that everyone needs help sometimes can act to reduce stress.

Understanding and recognizing when you’re stressed and how you’re expressing your stress are important in
helping you find which skills you need to help cope with your stress. Remember, stress is an important and
inevitable part of life, it will show up for you at some point. Practicing these skills can help you cope with your
stress so you can continue with your life and stay true to your larger goals and values.

 Problem-focused coping is that kind of coping aimed at resolving the stressful situation or event or altering
the source of the stress. Problem-focused coping is distinguished from emotion-focused coping, which is
aimed at managing the emotions associated with the situation, rather than changing the situation itself.

 
Quiz:

Fill in the blanks with the correct answer.

____________1. A natural response to the demands of our environment.

____________2. A term used to describe the cause of stress.
____________3. The hormone released by the adrenal cortex when a person is under stress.
____________4. It means an equilibrium or balance in a system.

____________5. When a person is constantly under stress, it is this body mechanism responsible for the disease
to set in.

____________6. A type of coping that requires strategizing to solve a problem.

____________7. The physiologist who calls stress a fight or flight syndrome.
____________8. Phase 3 of the General Adaptation Syndrome.
____________9. The body's natural defense against disease.
____________10. The hormonal response system to stress.

Activity 1:

Read first the short story and answer the following processing questions right after.

Ana met her friend, Liza, at the mall. “Hi, Liza, how are you? Greeted Ana. "Oh, I'm good, thanks" answered
Liza forcing a smile on her face. Liza is a college freshman and works at a fast-food chain in the evening. Her
father has a disability and had to stay home, her mother earns a living through a small business. To compensate
for their tight finances, she decides to get a part-time job. She takes a night shift to work and attends her classes
in the morning.

When they parted ways, Ana felt worried and thought that Liza might be undergoing some problems. She looks
tired, haggard, sad, and lacks the bubbly spirit that she used to have. Could she be going through stressful times
these days?

1. What do you think happened to Liza?

2. . How did Liza's problems affect her?

3. What were the signs that Liza is going through hard times?

4. If you were Liza's friend, how are you going to help her?