STRESS MANAGEMENT

 Described as an “emotional factor that causes bodily or mental tension.”

 One gets from prolonged pent-up emotions or negative emotions. Negative emotions are held
inside (emotions na hindi natin nae-express freely). They are hidden. You suffer quietly and you
experience stress.
Can negative feelings arise from positive situations? Yes, it can.
An example of this is a wedding (positive situation) that brings joy, gratitude, hope, pride, inspiration,
and love; however, it can also bring anxiety and tension (negative emotions). So, stress can still exist in
great situations.
Just as there is great variety in the range of emotions you might experience, there are many possible
manifestations of stress in your private life/ working life. Here are some words describing the
emotions associated (cause and effect) with stress.
Anxiety Tension
Pressure Anger
Misery Panic
Strain Dejection
Desperation

Prolonged stress can be devastating, burnout, breakdown, and depression are some of the potential
results of long-term, unmanaged stress. You hide stress caused by problems in your personal life and
do not influence your performance in daily life. This will probably not work. THE MORE YOU TRY TO
HOLD YOUR EMOTIONS IN, THE GREATER THE PRESSURE THE BUILD-UP WILL BE.
 Everyday frustrations cause stress build-up.
-From the time you wake up until you go to sleep, you may be confronted with a succession of
stressful situations. A series of stressful and frustrating experiences throughout the day can
cause you to lie awake at night in emotional turmoil (Turmoil= Kaguluhan) – unable to get
needed rest. You face the next day with less emotional and physical stamina. This will cause
stress build-up if not resolved and continue simultaneously.

 Problems in our personal life can be devastating.

-More serious and painful circumstances can create long-term stress (separation from loved
ones, personal illness, illness of a loved one, death of someone you care about, or conflict with
someone). Managing your finances can be another stressful experience.

 A common cause of stress is dealing with life’s transitions.

- This is especially true when a person must cope with too many transitions all at once/ too
many changes have arrived at the same time.
 STRESS RESPONSE
STRESSORS- Collection of physiological changes that occur when you face a perceived
threat, when you face situations where you feel the demands outweigh your resources to
successfully cope.

-When your stress response is triggered, a series of changes occur within your body. They
include:
 Redirection of blood away from extremities and instead to major organs
 The release of cortisol and other hormones, which bring other short-and long-term
changes.
 The stress response is intended to give you a burst of energy so you're able to fight off
attackers or run away from them effectively.

-There are many effective ways to handle stress. Of course, you can’t avoid stress (stress helps us
grow). However, you can manage your life so that you survive the emotional downtimes without
allowing stress to engulf you. Also, you can work to eliminate controllable stress factors.
-Understand the causes of stress then analyze your stress factors by writing them down. This will help
you in understanding the stressors.
-After writing it down, try to develop techniques to deal with the causes of stress. Remember that
“the longer you avoid dealing with the stress, the more the stress will build up”.
-Learn to work under pressure or unusual conditions. When you can’t reduce the stress, you need to
manage your stress response.
Some tips to relax when under pressure are the following:
Stop for a moment (especially when you feel your muscles tightening up) and take a few deep breaths.
Do a relaxing exercise. Swing your hands at your sides and stretch.
Take a "power nap." Lie down and totally relax for a few minutes.
Find time to do the things you enjoy.
Leave your study area for a while to take a brisk walk.
Find a quiet place to read a magazine or novel during break or at lunch.
If possible, look at some peaceful images such as forests, beaches, etc.
These images can initiate a relaxation response.
Look up.
Keep something humorous on hand, such as a book of jokes.