MODULE 3: Unpacking the Self

Lesson 8 - The Physical and Sexual Self

It has been believed that the sex chromosomes of humans define the sex (female or male) and their secondary
sexual characteristics
Human body cells have 23 pairs of chromosomes and 46 total. In each pair, one chromosome comes from each
parent.

The Male Reproductive System

*Sperm is a part of semen, but semen isn't a part of
sperm. Semen, also called ejaculate or cum, is the
whitish fluid that comes out of the penis when a
person comes

The Scrotum - An outpouching of the lower part of the anterior

abdominal wall. It contains the testes, epididymides, and lower
ends of the spermatic cords.

Testes - Develop in the abdomen and move before birth into

the scrotum. The left testis usually lies at a lower level than the
right

Ductus Deferens - Latin word which means “carrying-away vessel”, also called vas deferens ; long muscular duct that
transport spermatozoa from the tail of the epididymis to the ejaculatory duct

Penis - A pendulous organ suspended from the front and sides of pubic arch and containing the greater part of the
urethra

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Prostate - Unpaired accessory structure of the male reproductive system that surrounds the urethra in the pelvic cavity ;
It lies immediately inferior to the bladder, above the urogenital diaphragm, posterior to the pubic symphysis and
anterior to the rectum

The Female Reproductive System

Cervix - Lower portion or neck of the uterus ; It is lined with

mucus known as, cervical mucus
Cervical mucus provides lubrication and sperm transport
during sexual intercourse
- During ovulation secretion of cervical mucus increase in
response to estrogen
- At the end of pregnancy, cervix acts as the passage
through which the baby exits the uterus into the vagina -
Cervical canal expands to roughly 50 times its normal width
for the passage of the baby during birth
Vagina - Muscular, ridge sheath connecting the external genitals
to the uterus
- Functions as a two-way street, accepting the penis and sperm during intercourse
- Serving as the avenue of birth through which the new baby enters the world

Ovaries - Also known as female gonads ; Produce eggs (ova) ; Produce hormones: estrogen and progesterone

Fallopian tubes - Stretch from the uterus to the ovaries and measure about 8-13 cm in length ; Fertilization typically
occurs here

Uterus - Pear-shaped muscular organ in the female reproductive tract

- FUNDUS is the upper portion of the uterus where pregnancy occurs
- Expands considerably during the reproductive process
- It grows from 10-20 times its normal size during pregrnancy

External genitalia

Vulva – runs from the pubic area downward to the rectum

Labia majora – “greater lips” are the part around the vagina containing two glands (Bartholin’s glands) which helps
lubrication during intercourse

Labia minora – “lesser lips”, thin hairless ridges at the entrance of the vagina, which joins behind and in front.

Clitoris – small pea-shaped structure. It plays an important part in sexual excitement in females

Urethra - simple tubular structure that has the sole purpose of conducting urine from the bladder to the outside of the
body.

Individuals having accessory reproductive structures that do not

“match” their gonads are called
PSEUDOHERMAPHRODITES

HERMAPHRODITES – rare individuals who possess both ovarian and

testicular tissues

Puberty – period of life, generally between the ages of 10 and 15

years, when the reproductive organs grow to their adult size and
become functional under the influence of rising levels of gonadal
hormones

FEMALE – 1st sign of puberty is budding breast, often apparent

at the age of 11 years. 1st menstrual period is called
MENARCHE usually occurs about 2 years later

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 Cervical Cancer - The central cause of this is a virus (Human Papillomavirus) - HPV is sexually
transmitted

Sexual History: A woman has a higher risk of developing this if she:

1. Has had multiple sexual partners
2. Began having sexual relations before the age of 18
3. Has a partner wo had sexual contact with a woman with cervical cancer

EROGENOUS ZONE - Are parts of the body that are chiefly sensitive and cause increased sexual arousal
when touched in a sexual manner.
-mouth, breast, reproductive organs and anus
- Differ from person to person, as some people may enjoy being touched in a certain area more than other areas.
Like neck, thigh, abdomen and feet

The GENITAL REGIONS of male and female body undergo a process known as VASOCONGESTION, which increases
the amount of blood that flows to these regions, making them highly sensitive when aroused

TYPES OF SEXUAL BEHAVIOR

1. SOLITARY BEHAVIOR

- Self-gratification is self-stimulation with the intention of causing sexual arousal and generally sexual
climax
- Very common among males, particularly young males
- Fewer females practice self-gratification
- Majority of males and females have fantasies of some sociosexual activity while they practice
selfgratification.

2. SOCIOSEXUAL BEHAVIOR

-The greatest amount of sociosexual behavior is HETEROSEXUAL BEHAVIOR between only 1 male and 1
female

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- PETTING varies from hugging, kissing and generalized caresses of the clothed body to techniques
involving genital stimulation
- COITUS is the insertion of male reproductive organ into the female reproductive organ

MARITAL COITUS is usually regarded as an obligation in most societies.

EXTRAMARITAL COITUS particularly by wives is generally condemned and if permitted is allowed only
under exceptional conditions or with specified persons

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 HUMAN SEXUAL RESPONSE
EXCITEMENT PHASE - Increase in pulse and blood
pressure

- increase in blood supply to the surface of the

body resulting in increased skin temperature,
flushing & swelling of all distensible body parts
(reproductive organs and breast)

- more rapid breathing, secretion of genital fluids,

expansion of female reproductive organ, general
increase in muscle tension

PLATEAU PHASE - Symptoms of arousal eventually

increase to a near maximal physiological level

CLIMAX PHASE - marked by a feeling of sudden intense pleasure, an abrupt increase in pulse rate and blood pressure
and spasms of the pelvic muscles causing contractions in the female and emission of semen by the male. - Sexual
climax lasts for a few seconds (not over 10 sec)

RESOLUTION PHASE - the return to normal physiological state

The parts of the brain thought to be most concerned with sexual response are the HYPOTHALAMUS and the LIMBIC
SYSTEM. Stimulation of the GENITAL and PERINEAL area can cause the

“GENITAL REFLEX” (erection & emission o semen in male, changes in the female reproductive organ & lubrication in
female)

Premature emission of semen – (Sometimes this is not the consequence of any psychological problem but the natural
result of excessive tension in a male who has been sexually deprived)

Premature emission of semen – if male cannot delay long enough to induce sexual climax in a sexually normal female at
least half the time.

Erectile impotence - usually if psychological origin in males under 40. In other cases, the impotence may be the result
of disinterest in the sexual partner, fatigue, distraction because of nonsexual worries.

Ejaculatory impotence – the inability to emit semen in coitus, is quite rare and is almost always of psychogenic origin. It
seems associated with ideas of contamination or with memories of traumatic experiences

Vaginismus – powerful spasm of the pelvic musculature constricting

the female reproductive organ so that penetration is painful or
impossible. It is treated by psychotherapy and by gradually dilating the
female reproductive organ with increasingly large cylinders

SEXUALLY TRANSMITTED DISEASES - infections transmitted from an

infected person to an uninfected person through sexual contact

- Can be caused by bacteria, viruses, parasites Examples:

Gonorrhea , Genital herpes , Human papillomavirus infection , HIV/AIDS , Chlamydia , Syphilis

Genital herpes - A common virus that can cause sores and around the genital area and it can also be transmitted to
other regions of the body

How do genital herpes first appear? Right before an outbreak, you might feel tingling, itching, or burning around the
area where the sores will happen. You might also notice some small discolored or white bumps starting to form. Genital
herpes sores can appear on your vagina, vulva, cervix, penis, scrotum (balls), butt, anus, or upper thighs.

Chlamydia - If left untreated, chlamydia can make it difficult for a woman to get pregnant.
- The majority of chlamydial infections in women do not cause any symptoms. You can get chlamydia in the cervix
(opening to the womb), rectum, or throat. You may not notice any symptoms. But if you do have symptoms, you might
notice:
 An unusual discharge, with a strong smell, from
your vagina.

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  Abnormal vaginal discharge that may have an odor.
 Bleeding between periods.
 Painful periods.
 Abdominal pain with fever.
 Pain when you have sex.
 Itching or burning in or around your vagina.
 Pain when you pee.
 Men rarely have health problems from chlamydia. The infection can cause a fever and pain in the tubes
attached to the testicles. This can, in rare cases, lead to infertility. Untreated chlamydia may also increase your
chances of getting or giving HIV.

Gonorrhea - A bacterium that can grow and multiply easily

in the warm and moist areas of the reproductive tract and
fallopian tubes in women and in the urethra in both women
and men
- Can spread through contact with the penis, vagina, mouth
and anus

Gonorrhea can also affect these parts of the body:

 Rectum. Signs and symptoms include anal itching,

pus-like discharge from the rectum, spots of
bright red blood on toilet tissue and having to strain during bowel movements.
 Eyes. Gonorrhea that affects your eyes can cause eye pain, sensitivity to light, and pus-like discharge
from one or both eyes.
 Throat. Signs and symptoms of a throat infection might include a sore throat and swollen lymph nodes in
the neck.
 Joints. If one or more joints become infected by bacteria (septic arthritis), the affected joints might be
warm, red, swollen and extremely painful, especially during movement.
 If you are pregnant and have gonorrhea, you can give the infection to your baby during delivery. This can
cause serious health problems for your baby
Syphilis - Systematic, sexually transmitted disease caused by Treponema pallidum bacterium.
- Can be transmitted through vaginal, anal, or oral sex through direct contact with syphilis - Pregnant
woman with syphilis to fetus
- Syphilis is a bacterial infection usually spread by sexual contact. The disease starts as a painless sore —
typically on the genitals, rectum or mouth. Syphilis spreads from person to person via skin or mucous
membrane contact with these sores
- If left untreated, syphilis can cause tumors, blindness, and paralysis, damage the nervous system, brain and
other organs, and may even kill you. If you are pregnant and have syphilis that is not treated, it can be
passed to the baby during pregnancy or birth – called congenital syphilis.
- This stage of the infection is known as "primary syphilis".
- the main symptom is a small, painless sore or ulcer called a chancre that you might not notice
- the sore will typically be on the penis, vagina, or around the anus, although it can sometimes appear in the
mouth or on the lips, fingers or buttocks
- most people only have one sore, but some people have several
- you may also have swollen glands in your neck, groin or armpits
- These symptoms usually pass within 2 to 8 weeks. But if the infection isn't treated, it may progress to a
second stage.

NATURAL METHOD OF CONTRACEPTION - Do not include any chemicals or foreign body introduction into the
human body

1. ABSTINENCE – abstaining from sexual intercourse and is the most effective natural birth control method with
ideally 0% fail rate. It is also the most effective way to avoid STDs.
2. CALENDAR METHOD – also known as RHYTHM METHOD. This natural method of family planning involves
refraining from coitus during the days that the woman is fertile.
3. BASAL BODY TEMPERATURE (BBT) –The woman must take her temperature early every morning before any
activity and if she notices there is a slight decrease and then an increase in her temperature, this is a sign she
has ovulated.
Before ovulation, a woman's BBT averages between 97°F (36.1°C) and 97.5°F (36.4°C). After ovulation, it rises to

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 97.6°F (36.4°C) to 98.6°F (37°C). You can track your cycle by taking your BBT every morning. Take your
temperature at the same time every day before getting out of bed.

4. CERVICAL MUCUS METHOD – changes in the cervical mucus during ovulation. To check if the woman is
ovulating, the cervical mucus must be copius, thin, and watery. The fertile days of a woman according to this
method is as long as the cervical mucus is copius and watery and a day after it, therefore, she must avoid coitus
during these days.
Your most fertile days are the days with the clear, slippery and stretchy cervical mucus. If you are trying to avoid
pregnancy, do not have unprotected sex during these days or for three days after. If you are hoping to become
pregnant, these are the best days to have sex.

5. SYMPTOTHERMAL METHOD – combination of BBT method and the cervical mucus method. The woman takes
her temperature every morning before getting up and also takes note of any changes in her cervical mucus
every day. She abstains from coitus 3 days after rise in her temperature or on the 4th day after the peak of a
mucus change
6. OVULATION DETECTION - over the counter kit that can predict ovulation through the surge of luteinizng that
happens 12 to 24 hours before ovulation. The kit requires the urine specimen of the woman to detect the
luteinizing hormone.
7. COITUS INTERRUPTS/WITHDRAWAL – couple still proceeds with the coitus but the man withdraws the moment
he emit semen and emit it outside of female reproductive organ. The disadvantage of this method is the
preemission fluid that contains a few spermatozoa that may cause fertilization.

ARTIFICIAL METHOD OF CONTRACEPTION

1. CONTRACEPTIVES – also known as the PILL. Contain synthetic estrogen and progesterone. ESTROGEN
suppresses the follicle stimulating hormone and luteinizing hormone to suppress ovulation.
PROGESTERONE decrease the permeability of the cervical mucus to limit the sperm’s access to the ova.

2. TRANSDERMAL PATCH – has a combination of both estrogen and progesterone in a form of PATCH. For 3
weeks, the woman should apply 1 patch every week on the following areas – upper outer arm, upper torso,
abdomen or buttocks.

3. VAGINAL RING –releases a combination of estrogen and progesterone and surrounds the cervix. This silicon ring
is inserted vaginally and remains there for 3 weeks, then removed on the 4 th week as menstrual flow would
occur. The woman become FERTILE as soon as the ring is REMOVED.

4. SUBDERMAL IMPLANTS – 2 rod-like implants embedded under the skin of the woman during her menses or on
the 7th day of her menstruation. It is effective for 3-5 years

5. HORMONAL INJECTIONS – consist of MEDROXYPROGESTERONE, PROGESTERONE and given once every 12

weeks intramuscularly.

6. INTRAUTERINE DEVICE (IUD) – small, T-shaped object that is inserted into the uterus via the female
reproductive organ. It is effective for 5-7 years. It prevents pregnancy by stopping sperm from reaching and
fertilizing eggs.

7. CHEMICAL BARRIERS – such as spermcides, vaginal gels and creams and glycerin films are also used t cause the
death of sperms before they can enter the cervix. These CANNOT prevent sexually transmitted infections

8. DIAPHRAGM – inhibit the entrance of the sperm into the female reproductive organ. It is a circular, rubber disk
that fits the cervix and should be placed before coitus. Should be remained in place for 6 hours after coitus.

9. CERVICAL CAP- made of soft rubber and fitted on the rim of the cervix. Its shape is like a thimble with a thin rim
and could stay in place for not more than 48 hours

10. MALE CONDOM – latex or synthetic rubber sheath that is placed on the erect male reproductive organ before
penetration in the female to trap the sperm during emission of semen. Have a typical fail rate of 15% due to
break in the sheath’s integrity or spilling.

11. FEMALE CONDOM – specially designed for females and pre-lubricated with spermicide.

12. SURGICAL METHODS – Males undergo VASECTOMY (which is executed through a small incision made on each
side of the scrotum) Vas deferens is tied, cut or plugged to block the passage of the sperm.

In women, TUBAL LIGATION is performed by occluding the fallopian tube through cutting or blocking to inhibit the
passage of the both sperm and ova.

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 VASECTOMY - Once they are cut, sperm can't get into the semen or out of the body. The testes still make sperm,
but the sperm die and are absorbed by the body. A man who has had a vasectomy still makes semen and is able to
ejaculate. But the semen doesn't contain sperm.

TUBAL LIGATION -A tubal ligation interrupts the fallopian tubes so that an egg does not have contact with sperm,
and pregnancy cannot occur. You will still ovulate following tubal ligation, but the eggs will be absorbed by your
body instead of traveling through the fallopian tubes and into the uterus.

Lesson 9 – Gender and Development

“Man and woman are a peerless pair; being supplementary to one another; each
helps the other, so that without the one, the existence of the other cannot be
conceived and, therefore, it follows that anything that impairs the status of either of
them will
involve the equal ruin of them both”
– Mahatma Gandhi

GENDER - Refers to the social attributes and opportunities associated with

being male and female and the relationships between women and men and
girls and boys, as well as the relations between women and those between
men.

- Refers to the socially determined ideas and practice as to what it means to

be female or male. In different societies, there are different sets of rules,
norms, customs and practices by which differences between males and
females are translated into socially constructed differences between women
and men, boys and girls

GENDER EQUALITY - Women and men have equal conditions for realising their full human rights and for contributing to,
and benefiting from economic, social, cultural and political development.

- Means equal opportunities, rights and responsibilities for women and men, girls and boys. Equality does not mean that
women and men are the same but that women’s and men’s opportunities, rights and responsibilities do not depend on
whether they are born female or male. It implies that the interests, needs and priorities of both women and men are
taken into consideration.

- 62 million girls are denied an education all over the world, and former First Lady
Michelle Obama started shining a light on this issue through her Let Girls Learn
initiative in 2015.
- Every year, an estimated 15 million girls under 18 are married worldwide, with little
or no say in the matter. Girls Not Brides studies the problem and is working to find
workable solutions.
- 4 out of 5 victims of human trafficking are girls
- Female genital mutilation (FGM) affects more than 200 million girls and women alive
today in 30 countries. It is recognized internationally as a human rights violation

SOGIE BILL (Sexual Orientation and Gender Identity and Expression Equality Bill)

- Also known as the Anti-Discrimination Bill (ADB)

- It is intended to prevent various economic and public accommodation-related acts of
discrimination against people based on their sexual orientation, gender identity or
expression.
- The bill was first filed in congress in 2000 by then-senator
- Miriam Defensor-Santiago and then-Akbayan party-list Representative Etta Rosales,
in which the bill passed 3rd reading in the House but stalled in the Senate. Similar
measures were filed by other senators in the 15th and 16th congresses without
success

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Romantic Orientation- Who you are romantically attracted to meaning wanting to be in a romantic relationship with
and is unrelated to sexual attraction.

Sexual Orientation- Who you are sexually attracted to meaning who you get turned on by or who you would want to
engage in sexual behaviors with.

Heterosexual- The attraction to a gender different from their own (commonly used to describe someone who is gender
binary [female or male] attracted to the other binary gender)

Homosexual- The attraction to a gender the same as their own (commonly used to describe someone who is gender
binary [female or male] attracted to the same binary gender). Sometimes referred to as gay.

Lesbian- Women who are attracted ONLY to other women

Bisexual- When you are attracted to two or more genders. This term is generally used to describe being attracted to
men and women, but can apply to being attracted to any two or more genders. Note that you do not have to be equally
attracted to each gender.

Bicurious- People who are open to experiment with genders that are not only their own, but do not know if they are
open to forming any sort of relationship with multiple genders

Monosexual- Being attracted to only one gender

Androsexual- Being attracted to masculine gender presentation

Gynosexual- Being attracted to feminine gender presentation

Questioning- People who are debating their own sexuality/gender

Demisexual- When you only experience sexual attraction after forming a strong emotional bond first or a romantic bond

Grey Asexual- When you only experience attraction rarely, on a very low scale, or only under certain circumstances

Erasure- Ignoring the existence of genders and sexualities in the middle of the spectrum

Polyamorous- An umbrella term referring to people who have or are open to have consensually have relationships with
multiple people at the same time

Monoamorous- People who have or or open to have relationships with only one other person at a time. The term,
MONOGAMOUS is also sometimes used

Queer- is often used as a synonym for LGBT+, or as an umbrella term for the entire community. Some LGBT people also
use it to describe their own sexual orientation

Ally- A supporter of the LGBT+ community that does not identify as LGBT+

Cisgender- When you identify with the gender you were assigned at birth. Someone who is NOT transgender.
Transgender- When you identify with a gender different than that you were assigned at birth
Transsexual- When you have had Gender Reassignment Surgery (GRS) to change the sexual organs you were born with
to that of a different gender.

Genderfluid- Moving between genders or having a fluctuating gender identity

Agender- Not identifying with any gender. Sometimes referred to as being genderlessor gendervoid

AFAB- Assigned Female At Birth

AMAB- Assigned Male At Birth

Transitioning-The process of using medical means to change your sex

Trans Woman- Someone who is assigned as a male at birth, but identifies as a woman

Trans Man- Someone who is assigned as a female at birth, but identifies as a man

Butch- A term used to describe someone who's gender expression is more masculine than feminine. This is commonly
used in describing women or lesbians.

Biphobia– Hate of or aversion to bisexual people. People of any sexual orientation can be biphobic, and these feelings
are often expressed through negative stereotypes of bisexual people.

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Coming out – the process of accepting one’s own sexual orientation or gender identity and/or sharing it with others. It is
possible to be ‘out’ to yourself, to everyone or only to certain people – for instance, some people choose to come out to
their families and friends but not their teachers or co-workers. Gay – someone whose attractions are exclusively or
almost exclusively same-gender.

Intersex (hermaphroditism) – a person born with anatomical characteristics (like sex chromosomes and genitalia) that
don’t fit the standard definitions of male or female. There are a range of intersex conditions and though people are born
intersex, it doesn’t always show up at birth. Intersex people can have a variety of gender identities.

In the closet (or closeted) – a term used to describe an LGBTQ person who has NOT ‘come out’. People who are in the
closet may be in denial about their identity or they may be comfortable with it but not ready to share it with others.

LGBTQ2IA+ (lesbian, gay, bisexual, transgender, two-spirit, queer, intersex, ally, +pansexual, +agender, +pangender)

You may also hear the terms “Queer Community” or “Rainbow Community” used to describe LGBTQ2+ people
Transgender- an umbrella term for people whose gender identity differs from what is typically associated with the sex
they were assigned at birth. It is sometimes abbreviated to trans.

Two-Spirit - a modern umbrella term used by some indigenous North Americans to describe gendervariant individuals
in their communities, specifically people within indigenous communities who are seen as having both male and female
spirits within them.

Queer - an umbrella term for sexual and gender minorities that are not heterosexual or cisgender.

Questioning - The questioning of one’s gender, sexual identity, sexual orientation, or all three is a process of exploration
by people who may be unsure, still exploring, and concerned about applying a social label to themselves for various
reasons.

Intersex - a variation in sex characteristics including chromosomes, gonads, or genitals that do not allow an individual to
be distinctly identified as male or female. (hermaphrodite)

Asexual - Asexuality (or nonsexuality) is the lack of sexual attraction to anyone, or low or absent interest in sexual
activity. It may be considered the lack of a sexual orientation, or one of the variations thereof, alongside
heterosexuality, homosexuality, and bisexuality.

Ally - An Ally is a person who considers themselves a friend to the LGBTQ+ community.

Pansexual - Pansexuality, or omnisexuality, is sexual attraction, romantic love, or emotional attraction toward people of
any sex or gender identity. Pansexual people may refer to themselves as gender-blind, asserting that gender and sex are
insignificant or irrelevant in determining whether they will be sexually attracted to others.

Agender - Agender people, also called genderless, genderfree, non-gendered, or ungendered people are those who
identify as having no gender or being without any gender identity. This category includes a very broad range of
identities which do not conform to traditional gender norms.

Pangender - Pangender people are those who feel they identify as all genders. The term has a great deal of overlap with
gender queer. Because of its all-encompassing nature, presentation and pronoun usage varies between different people
who identify as pangender.

Same-sex civil unions and same-sex marriage: What's the difference?

- Under the Family Code, one of the requisites of marriage is that the contracting parties must be a male and a
female and that it must be done in the presence of a solemnizing officer e.g. a priest or minister of any church
or religious sect.
- A civil union, on the other hand, only requires that the two parties—regardless of whether they're of the same
or opposite sex—will come together in the presence of a duly licensed notary public.
- In addition, the bill intends to protect couples from discrimination from the workplace based on their civil
partnership status.
- House Bill 1357 and House Bill 2264, both known as the Civil Partnership Act, say partners will be given "all
benefits and protections as are granted to spouses in a marriage under existing laws.
- The partnered couples will be able to enjoy the same rights and privileges as married couples like adopting a
child, being recognized as parents of a child, separating legally, giving consent to medical treatments on their
partner's behalf under serious medical situations, and getting equal visitation rights in hospitals and detention
facilities.
- Under HB 2264, civil partnership will also grant couples inheritance rights over properties acquired together.

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 - In a civil union, same-sex couples will more or less get the same benefits as what heterosexual couples get in a
civil marriage, particularly in terms of property inheritance, deciding the fate of one's partner and possible
adoption rights.

Violence Against Women and Children

- Almost one third (30%) of all women who have been in a relationship have experienced physical and/or sexual
violence by their intimate partner.
- Globally, 44% of girls aged 15-19 think a husband is entitled to beat his wife.
- Philippine Law - RA 9262 – Act on Violence Against Women & Children
- Any person who violates this provision shall suffer the penalty of 1 year imprisonment and a fine of not more
than 500,000 pesos

Lesson 10 – Managing and caring for the self

STRESS - A feeling of being overwhelmed, worried or run-down. Stress can affect people of all ages, genders and
circumstances and can lead to both physical and psychological health issues
- Any uncomfortable emotional experience accompanied by predictable biochemical, physiological and behavioral
changes

TYPES OF STRESS:
1. EUSTRESS – stress that has positive
connotations such as marriage,
promotion, baby, winning money,
new friends and graduation.
2. DISTRESS – stress that has negative
connotations such as divorce,
punishment, injury, financial
problems and work difficulties

3 COMPONENTS OF GENERAL STRES SYNDROME:

1. ALARM – mobilization of the body’s defensive forces. The body is preparing for the fight or flight syndrome. This
involves increase heart rate, blood pressure, perspiration etc
2. RESISTANCE –body becomes adaptive to the challenge and even begins to resist it.
3. EXHAUSTION - body dies because it has used up its resources of adaptation energy.

STRESS DISEASE – maladies caused principally by errors in the body’s

general adaptation process. If stress is induced chronically, our
defense response lowers its resistance since fewer antibodies are
produced and an inflammatory response dwindles

CHRONIC STRESS – stressful situation-whether something

environmental, such as a looming work deadline, or psychological
such as persistent worry about losing a job can trigger a cascade of
stress hormone that produce well-orchestrated physiological
changes

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 The combination of reactions to stress is known as FIGHT OR FLIGHT
response because it evolved as a survival mechanism, enabling people and
other mammals to react quickly to life-threatening situations

TECHNIQUES TO COUNTER CHRONIC STRESS

1. RELAXATION RESPONSE – deep abdominal breathing, focus on soothing
word (peace or calm), visualization of tranquil scenes, repetitive prayer,
yoga and tai chi
2. PHYSICAL ACTIVITY - Exercise or sports
3. SOCIAL SUPPORT – friends, co-workers, relatives, and spouse all provide
a life-enhancing social net- ad may increase longevity. People who enjoy
close relationships with family & friends receive emotional support that
indirectly helps to sustain them
4. Stop, breathe and tell yourself: “this is hard and I will get through this
1 step at a time”
5. Acknowledge to yourself, what you are feeling. All feelings are normal
so accept whatever you are feeling.
6. Find someone who listens and is accepting. You do not need advice. You need to be heard.
7. Maintain your normal routine as much as possible
8. Allow plenty of time for a task
9. Take good care of yourself. Remember to:
a. Get enough rest and sleep. Sleep at least 6 hours and not more than 9 hours.
b. Eat regularly and make healthy choices
c. Know your limits and when you need to let go
d. Identify or create a nurturing place in your home
e. Practice relaxation or meditation
f. Escape for a while through meditation, book or taking short trip

SELF-COMPASSION THERAPY - Entails being warm and

understanding toward ourselves when we suffer, fail or
feel inadequate, rather than flagellating ourselves with
self-criticism

- It recognizes that being imperfect and experiencing life

difficulties is inevitable, so we soothe and nurture
ourselves when confronting our pain rather than getting
angry when life falls short of our ideals.

We clearly acknowledge our problems and shortcomings without judgment, so we can do what is necessary to help
ourselves.
When reality is accepted with benevolence, we generate positive emotions with kindness and care that help us
cope

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