PE AND HEALTH 2

STRESS
MANAGEMENT
HOW ARE YOU?
STRESS
A condition in which the human system
responds to changes in its normal state.

A stressful event can trigger the "fight-or-

flight" response, causing hormones such as
adrenaline and cortisol to surge through the
body.
STRESSOR
Anything that a person perceives as challenging,
threatening, or demanding.
Stressors may be either:
a. Internal
Illness
hormonal change
fear
b. External
loud noise
cold temperature
COPING
RESPONSE
A response immediately
after something
threatening occurs and
often it is involuntary.
 Adaptation
The change that takes place as a result of the response to a
stressor.
8 THINGS THAT GIVES
STRESS TO STUDENTS
Relationship
Managing time
Midterms and Finals
and Examination
Finances
Family needs
Lack of resources
Difficulty of Prioritizing
Illness
15 common signs and
symptoms of stress
1. Frequent headaches
2. Tremors, trembling lips, and hands
3. Frequent blushing and sweating
4. Stomach pain and nausea e
5. Chest pain and rapid pulse
6. Frequent urination
7. Insomnia, nightmares, and disturbing dreams
8. Excess anxiety, worry, and guilt
9. Increased anger, frustration, and hostility
10. Depression, frequent or wild mood swings
11. Forgetfulness, disorganize and confusion
12. Nervous habits, fidgeting, and feet tapping
13. Increased number of minor accidents
14. Rapid or mumbled speech
15. Constant tiredness, weakness, and fatigue
Response to stress
 General Adaptation
Syndrome
a. A biological chemical model of
stress developed by Hans Selye
(1976).

b. It describes the body's general

response to stress, a concept essential
in all aspect of the human dimension.
Alarm reaction stage
- The shock phase
- A person perceive stress and defense
- Characterized by the following:
a. increase energy level
b. increase heartbeat
c. increase blood pressure
d. increase mental alertness
- Autonomic nervous system initiates a "fight or
flight" reaction and hormone levels rise
to prepare the body to react.
Resistance
- The shock phase
- A person perceive stress and defense
- Characterized by the following:
a. increase energy level
b. increase heartbeat
c. increase blood pressure
d. increase mental alertness
- Autonomic nervous system initiates a "fight or
flight" reaction and hormone levels rise
to prepare the body to react.
Exhaustion
It results when the adaptive mechanism is
exhausted.

- The body may either rest or mobilize its defense

to return to normal or reach a total exhaustion
Psychological
response
Anxiety
The most common psychological human
response to stress.

- It is a vague, uneasy feeling of discomfort or

dread accompanied by an autonomic response.
4 LEVELS OF ANXIETY
Mild Anxiety
• manifested by
restlessness and
increased questioning

• increases alertness
and perceptual fields
Moderate Anxiety
• manifested by quivering
voice, tremors, and
increased muscle tension

• narrows the person's

perceptual fields so that the
focus is on immediate
concerns
Severe Anxiety
manifested by difficulty in
verbal communication,
fearful facial expression,
headache, nausea, and
hyperventilation
 Panic
causes the person to lose
control, experience dread and
terror resulting to a
disorganized state which is
characterized by increased
physical activity, distorted
perception of events and loss
of rational thought.
 COPING
MECHANISMS
COPING MECHANISMS
 EFFECTS OF
STRESS IN
BASIC HUMAN
NEEDS
EFFECTS OF STRESS IN
BASIC HUMAN NEEDS
Psychologic
Safety and Security
Love and belongingness
Self-esteem
Self-actualization
 STRESS
REDUCTION
EXERCISE

A. Regular exercise helps to maintain

physical and emotional health.
B. It improves one's general sense of
well-being, relieves tension and
enables one to cope better with day
to day stressors.
REST AND SLEEP

A. Helps the body to

maintain homeostasis and
restore energy level.
B. Adequate rest can
provide "insulation" against
stress.
NUTRITION
According to U.S. Senate Committee on
Nutrition and Human Needs, obesity and
malnutrition are the major stressors that
greatly increase the risk for illness. To
maintain natural body weight this are the
following guidelines
1. Reduce intake of salt, refined sugar, animal
fat and cholesterol
2. Eat more fruit, vegetables and whole
grains
3. Eat less red meat, more fish and poultry.
ENCOURAGE THE USE OF
SUPPORT SYSTEM

A. Support system provides

emotional support that helps a
person identify and verbalize
feelings associated with stress.
Encourage the use of stress
management techniques.
RELAXATION
MEDITATION
ANTICIPATORY GUIDANCE
GUIDED IMAGERY