LESS STRESS, MORE CARE

GROUP 8

MEMBERS:
CHARIZE TLACORTE
JIA REAN VEDUYA
SEAN ANGELU SISING
NELEN CANELLE VILLARUEL
MARYANNE ONGCO
BMLS 1-A

UNDERSTANDING THE SELF

LEILA S. SOQUENA
INSTRUCTOR
Right from the time of birth till the last breath drawn, an individual is invariably exposes to
various stressful situations. The modern world which is said to be a world of achievement is also
a world of stress and has been called the – Age of Anxiety and Stress.

History of stress:

  The word ‘stress’ is used in physics to refer to the interaction between a force and the
resistance to counter that force, and it was Hans Selye who first incorporated this term
into the medical lexicon to describe the “nonspecific response of the body to any
demand “. 

 Hans Selye began using the term stress after completing his medical training at the
University of Montreal in the 1920’s. He noticed that no matter what his hospitalized
patients suffered from, they all had one thing in common. They all looked sick. In his
view, they all were under physical stress.

 He proposed that stress was a non-specific strain on the body caused by irregularities in

normal body functions. This stress resulted in the release of stress hormones. He called
this the “General Adaptation Syndrome” (a closer look at general adaptation syndrome,
our body’s short-term and long-term reactions to stress).

What is stress?

 Stress can be defined as any type of change that causes physical, emotional, or
psychological strain. Stress is your body's response to anything that requires attention
or action.
 Stress is a normal human reaction that happens to everyone. In fact, the human body is
designed to experience stress and react to it. When you experience changes or
challenges (stressors), your body produces physical and mental responses.
 Stress responses help your body adjust to new situations. Stress can be positive, keeping
us alert, motivated and ready to avoid danger. For example, if you have an important
test coming up, a stress response might help your body work harder and stay awake
longer. But stress becomes a problem when stressors continue without relief or periods
of relaxation.

What is stressor?

 Stressors are events or conditions in your surroundings that may trigger stress.
 A stressor is anything that causes the release of stress hormones. There are two broad
categories of stressors: Physiological (or physical) stressors
and Psychological Stressors.
Types of stressors:

 Physiological (or physical) stressors

 A physiological stressor is a stimulus or event that effects the physical body. Physical
pain or discomfort from an injury or illness, for example, can be considered a
physiological stressor. In addition to coming from within the body, a physiological
stressor can also originate from the environment. Some examples of physiological
stressors in the environment include: Loud noises, Chemicals, Viruses, Extreme
temperatures, Food, Pollution.
 Psychological Stressors
 These are events, situations, individuals, comments, or anything we interpret as
negative or threatening. This includes everything from more minor stressors like getting
caught in a traffic jam to major life stressors such as the death of a loved one.

Scientists are now proposing that stressors can be further divided into:

 Absolute Stressors

Absolute stressors are defined is something that everyone would find stressful in the
negative sense of the word.

 Relative Stressors

These are stressors that only some exposed to them would interpret as being stressful.
These are subjective stressors that cause different reactions in different people. For example,
some people may find public speaking to be extremely stressful, while others see it as not a big
deal.

(Examples: time pressure at work, traffic, paying taxes, writing an exam).

Additional ways we may further categorize stressors include:

• Social stressors – societal and family demands

• Workplace stressors – job demands

• Life changes – divorce, death in the family, etc.

• Daily stress events – traffic, lack of exercise, money, etc.

Types of Stress:

 Distress- is an unpleasant emotion, feeling, thought, condition, or behavior.

Distress can affect the way you think, feel, or act, and can make it hard to cope with
having cancer, along with dealing with symptoms, treatment, and side effects. Research
shows that distress may affect how you make decisions and take action about health,
too. People might describe distress as feeling: Sad, Fearful, Angry, Helpless, Hopeless,
Out of control, Unsure of their faith, purpose, or meaning in life, Like they want to pull
away from people, Concerned about illness, Concerned about home or social role (as a
father, mother, friend, caregiver, etc.), Depressed, anxious, or panicked.
 Eustress- can be beneficial and is actually necessary for our overall wellbeing. This is the
type of "positive" stress that keeps us vital and excited about life. Eustress is a type of
stress that is actually important for us to have in our lives. Without it, we would become
bored at best and, in more serious cases, depressed. We would begin to feel a lack of
motivation to accomplish goals and a lack of meaning in life without enough eustress.
Not striving for goals, not overcoming challenges, not having a reason to wake up in the
morning would be damaging to us, so eustress is considered 'good' stress. It keeps us
healthy and happy.

Indicators of stress:

 Physiological indicators- The physiological signs and symptoms of stress result from
activation of sympathetic and neuro-endocrine systems of body.
Examples:
- Muscle tension–neck, back, legs, etc.
- Shaking, trembling, spasms
- Headache–tension/migraine
- Enuresis and encopresis
- Digestion–nausea, acid, ulcers, gas, gurgling, cramps, pains
- Eating–compulsive, tasteless, loss of appetite
- Elimination– diarrhea, constipation
- Sleep problems–insomnia, early awakening, fitful, nightmares, excessive sleep
- Pain–backache, pain of shoulders and arms
- Teeth grinding/jaw aching
- Excessive sweating–palms, body
- Heart problems–palpitations, rapid, variable heartbeat, chest pain
- Breathing–difficulty catching breath, deep sighs, chest pain
- High blood pressure
- Skin eruptions–rash, hives, itching, eczema patches
- Sexual difficulties–impotence, low libido (desire), non-orgasmic
- Absence of menstrual period
  Psychological indicators- The manifestations of stress include anxiety, fear, anger,
depression and unconscious ego defense mechanism.
 Anxiety- state of mental uneasiness, apprehension, dread or feeling of helpless.
It can be experienced at conscious, subconscious or unconscious level.
 Fear- it is an emotion/feeling of apprehension aroused by impending or seeming
danger pain or threat.
 Depression- it is an extreme feeling of sadness, despair, lack of worth or
emptiness.
 Unconscious ego defense mechanism- it is a psychological adaptive mechanism
developing as the personality attempts to defend itself and allay inner tensions.
 Cognitive indicators
 Problem solving- the person assesses the situation or problem analyzes, chose
alternatives, carries out alternatives and evaluates.
 Structuring- arrangement/manipulation of a situation so that threatening events
do not occur.
 Self-control- assuming a manner and facial expression that conveys a sense of
being control or in change.
 Suppression- willfully putting a thought or feeling out of mind.
 Day dreaming- unfulfilled wishes and desires are imagined as fulfilled or a
threatening experience is reworked or replayed so that it ends differently from
reality.

Stress Cycle:

- Stressor
- Wear and Tear on Body
- Reduced Optimum Health
- Increased Sensitivity to (stress)
(the cycle goes on)
 General Adaptation Syndrome (GAS)
- General adaptation syndrome (GAS) is a term that describes the physiological
changes the body automatically goes through when it responds to stress. First
developed by Hans Selye in 1936, GAS is considered to be a pioneering modern
biological formulation of stress.
GAS has three stages:
 Alarm Reaction- When we are triggered into a potentially stressful situation, our
bodies create a chemical reaction, releasing adrenaline and cortisol hormones into
our bodies. This is called the acute stress response, but is more widely known as the
fight-or-flight response (Young Diggers, 2019).
 These common signs can help you identify if you may be in this stage: 
- Increased heart rate
- Pale or flushed skin
- Dilated Pupil
- Trembling
- Rapid breathing
 Resistance Stage- The resistance stage is when your body tries to repair itself after
the initial shock of stress. If the stressful situation is no longer present and you can
overcome the stress, your heart and blood pressure will start to return to prestress
levels during this stage. Prolonged levels of high stress can cause disturbances in the
immune, digestive, cardiovascular, sleep, and reproductive systems. You might have
symptoms such as:
- Bowel issues
- Headaches
- Sleeplessness
- Sadness
- Frustration
- Irritability
 Exhaustion Stage- Prolonged or chronic stress leads to the last stage of exhaustion.
Enduring stressors without relief drains your physical, emotional, and mental
resources to the point where your body is no longer able to cope with stress.
Signs that you are in the exhaustion stage include:
- Fatigue
- Burnout
- Decreased stress tolerance

Stress Management

 Stress management consists of making changes to your life if you are in a constant
stressful situation, preventing stress by practicing self-care and relaxation and managing
your response to stressful situations when they do occur.

 The use of specific techniques, strategies, or programs—such as relaxation training,

anticipation of stress reactions, and breathing techniques—for dealing with stress-
inducing situations and the state of being stressed.

Tips for stress management:

 Understand your stress

  Identify your stress sources

 Learn to recognize stress signals

 Recognize your stress strategies

  Implement healthy stress management strategies

  Make self-care a priority

 Ask for support when needed

STRESS MANAGEMENT TECHNIQUES AND STRATEGIES:

ACTION-ORIENTED APPROACHES allow you to take action and change the stressful situation.

1. Be assertive

Clear and effective communication is the key to being assertive. When we’re assertive,
we can ask for what we want or need, and also explain what is bothering us. The key is doing
this in a fair and firm manner while still having empathy for others. Once you identify what you
need to communicate, you can stand up for yourself and be proactive in altering the stressful
situation.

2. Reduce the noise

Switching off all the technology, screen time, and constant stimuli can help us slow
down. How often do you go offline? It is worth changing, for your own sake.

Make time for some quietness each day. You may notice how all those seemingly urgent
things we need to do become less important and crisis-like. That to-do list will be there when
you’re in a place to return to it. Remember that recharging is a very effective way of tackling
stress.

3. Manage your time

If we let them, our days will consume us. Before we know it, the months have become
overwhelmingly busy. When we prioritize and organize our tasks, we create a less stressful and
more enjoyable life.

4. Creating boundaries

Boundaries are the internal set of rules that we establish for ourselves. They outline
what behaviors we will and won’t accept, how much time and space we need from others, and
what priorities we have.

5. Get out of your head

Sometimes it’s best not to even try contending with the racing thoughts. Sometimes you
just need a break. Distract yourself. Watch a movie, phone or catch up with a friend, go for a
walk, or do something positive that you know takes your mind off things.
EMOTION-ORIENTED APPROACHES are used to change the way we perceive stressful
situations.

1. Affirmations and imagery

The power of positive imagery and affirmations is now scientifically proven to increase
positive emotion.
How? When you think of a positive experience, your brain perceives it to be a reality.

So, replace those negative thoughts with positive statements and challenge and change
the way you see and experience the world.

2. Cognitive Restructuring
In the mid-1950’s psychologist Dr. Albert Ellis developed what cognitive restructuring, a
technique for understanding negative emotions and challenging the sometimes-incorrect
beliefs that cause them. Cognitive restructuring is a key component of Cognitive behavioral
therapy (CBT).

3. ABC Technique

The ABC technique was also originally created by psychologist Dr. Albert Ellis and was later
adapted by Martin Seligman.

The letters ABC stand for; A – adversity, or the stressful event. B – beliefs, or the way that you
respond to the event. Then C – consequences, the result of your beliefs leads to the actions and
outcome of that event.
Essentially, the more optimistic your beliefs, the more positive the outcome.

ACCEPTANCE-ORIENTED APPROACHES are useful in stressful situations that you cannot

control.

1. Diet and Exercise

You’ve heard it before, but you are what you eat. Be mindful of having a balanced and
healthy diet. Making simple diet changes, such as reducing your alcohol, caffeine and sugar
intake is a proven way of reducing anxiety.

Another guaranteed way to reduce stress is exercise. It’s proven to also be as effective as
antidepressants in relieving mild depression.

2. Meditation and physical relaxation

Use techniques such as deep breathing, guided visualizations, yoga, and guided body
scans. These activities help relax the body.

3. Build resilience

Resiliency is our ability to bounce back from stressful or negative experiences.

 To simplify, resilient people are skilled at accepting that the situation has occurred, they
learn from what transpired and then they move on.

4. Talk it out

Don’t hold it all inside. Talk to someone close to you about your worries or the things
getting you down. Sharing worries can cut them in half, and also give you a chance to laugh at
potentially absurd situations.

5. Sleep

Getting a good night sleep is fundamental for recharging and dealing with stressful
situations in the best possible way. While it varies from individual to individual, on the exact
amount of sleep needed, an uninterrupted sleep of approximately 8 hours is generally
recommended.