Understanding

the Self
MODULE 10
STRESS AND STRESS MANAGEMENT

Introduction
Stress has been part of our daily life. It is very indispensable in our society.
We as person cannot escape the effects of being stressed at times. But in this
module, we will discuss the definition of stress and how we can we use
techniques to counter chronic stress.
 Figure 10.1 Human Stress
Source: http://clipart-library.com/animated-stress-
cliparts.html (n.d.)
1. Stress and Human Response
 Stress is a biological and psychological response experienced on encountering
a threat that we feel we do not have the resources to deal with.
 Stress is a state of disharmony or a threat to homeostasis.
 Homeostasis refers to the body's need to reach and maintain a certain state
of equilibrium.
 Physiological changes increase alertness, focus, and energy.
 A stressor is the stimulus (or threat) that causes stress, e.g. exam, divorce,
death of loved one, moving house, loss of job.
2. Techniques to counter chronic stress
 Chronic stress is an ongoing exposure to stress, may seem unrelenting.
 Many people are unable to find a way to put the brakes on stress. Chronic low
– level keeps HPA axis activated, much like a motor that is idling too high for
too long. After a while, this has an effect on the body that contributes to the
health problems associated with chronic stress.
 Fortunately, people can learn techniques to counter the stress response.

• Relaxation response

• Physical activity

• Social support
3. The cultural Dimension of Stress and Coping

 Coping – is the ability to maintain control, think rationally and problem

solving.

 Resilience – resistant quality that permits a person to recovery quickly and

thrive in spite of adversity.

 Eustress – manageable stress can lead to growth and enhanced competence.

 Distress – uncontrollable, prolonged, or overwhelming stress is destructive.

 Acute stress – immediate response to a threat or challenge

 External causes – family, work, economics, work, school, major life changes,
unforeseen events, etc.

 Internal causes – worry, uncertainty, fear, attitudes, unrealistic expectations,

etc.
 Fortunately, a wide variety of techniques and tools can help effectively
manage stress.
These are 10 most beneficial:
 Address the underlying biological causes of stress.
 Being actively relaxing.
 Learn new skills.
 Make movement your drug.
 Supplement
 Reframe your point of view.
 Find a community.
 Take care of your vagus nerve by using deep breaths.
 Meditate
 Sleep
 Figure 10.2 Types of Self-care
Source: https://www.blessingmanifesting.com/2017/07/what-is-self-care.html (n.d.)
4. Self-Care Therapy - Self-Compassion Therapy
A self–care plan can help you enhance your health and wellbeing, manage
your stress, and maintain professionalism as a worker with young people. Learn
to identify activities and practices that support your wellbeing as a professional
and help you to sustain positive self – care in the long – term
Self-care has been defined as, "a multidimensional, multifaceted process of
purposeful engagement in strategies that promote healthy functioning and
enhance well-being (Verywell Mind, 2021).
Self-care is a personal matter. Everyone’s approach will be different. It
relates to what you do at work and outside of work to look after your holistic
wellbeing so that you can meet your personal and professional commitments
(find out more).
Different aspects to self – care.
 Workplace or professional self–care – this involves activities that help you to
work consistently at the professional level expected of you.
 Physical self–care – activities that help you to stay fit and healthy, and with
enough to get through your work and personal commitments.
 Psychological self-care – activities that help you feel clearheaded and able to
intellectually engage with the professional challenges that is found in your
work and personal life.
 Emotional self–care – allows yourself to safely experience your full range of
emotions.
 Spiritual self–care – this involves having a sense of perspective beyond the
day – to – day of life.
 Relationship self–care – this is about maintaining healthy, supportive
relationships and ensuring you have diversity in your relationships so that you
are not only connected to work people.