March 16, 2012


UNDERSTANDING STRESS What is Stress How the Body Responds to Stress Sources of Stress Ways of Coping More tips on Preparing for the Bar Review and the Examinations


What is STRESS
 body’s way of responding to change or to any

uncontrollable or overwhelming event. (harm, loss, challenge)
 intended for a good reason
 becomes bad when

- we allow it to turn against the self; when we allow it to put undue pressure on us/ - when there is just too much of it – coping with too much, too often and too soon forces the body to overtax itself in responding to change, over and beyond its natural capacity.

. suppresses the reproductive system and causes memory problems. damages bones.Kinds of Stress:  Acute – a response to imminent danger – turbo changes the system with powerful hormones that eventually damages the cardiovascular system  Chronic – caused by constant emotional pressure the person cannot control – produces hormones (glucocorticoids) that weaken the immune system.

soreness in the neck. stomach problem.Responses to Extreme Stress:  Bodily Responses . hypertension. rheumatoid arthritis. pounding heartbeat. skin rashes.headache. asthma. tightening of the stomach. high blood pressure. . migraine. feeling of nausea. allergy. lung problem. nervous tics.

poor concentration. panicky. phobia. oversleeping. depression. short-term memory lapses. lack of sleep. lack of energy. absentmindedness .Responses to Extreme Stress:  Psychological Responses – nervous exhaustion.

oversensitivity. irritability. increase dosage of medication.Responses to Extreme Stress:  Behavioral Responses – no enthusiasm for anything anymore. low energy level. anger and mismanaged emotion. critical outlook on everything. . avoiding people.

health and the like have stresses inherent in the work they do. . media.Causes/Sources of Stress:  type of workplace you are in – disaster relief. emergencies. money.

snipers.stock market traders. molecular biologists. miners and scuba diving instructors . call center agents. telephone linemen. saving lives . computer technicians. surgeons. air traffic controllers. demanding split-second decisions . firemen.medical profession. pilots. targets and quotas . managers and supervisors. reporters.sales.Causes/Sources of Stress:  nature of work – jobs with grave life and death consequences: CEOs.

the self-righteous. . the lazy. the braggarts. the complainer.Causes/Sources of Stress:  people – obnoxious.the automatic stress icon. the gossip  the boss . the envious.

bumps and nearhits  masochistic tendencies – play the perpetually harassed.Causes/Sources of Stress:  personality-driven stressors – some people are more stressed out than others (stress junkies)  enjoy being stressed  feel incomplete when the going is smooth. demanding pity or praise for their hard work .  they miss the jagged edges.

Causes/Sources of Stress:  pollution (noise and environmental)  traffic  urban violence  pace and competition  deadlines  workload  life changes .

Causes/Sources of Stress:  nuisance stresses –unnecessary stressors  worrying about traffic when one left the house later than usual  losing sleep over a month –old assignment/requirement that is due tomorrow irritated about an officemate’s or classmate’s or sibling’s or another person’s bad moods can create stress that one can live without  getting .


minimize. 1998)  cognitive and behavioral efforts made to manage. reduce.Coping/Managing  the process by which a person attempts to manage stressful situations (Atkinson. master or tolerate the specific external or internal demands that tax a person’s resources (Lazarus. 1991) .

Ineffective – a way of dealing with a stressful situation that does not eliminate stress. emotions that accompany it.Types of Coping (Morris. B. . 1996) A. Effective/successful – a way of managing or coping that eliminates source of stress and relieves the emotion that it produced.

.seeks to make a person feel better by lessening the emotional distress felt.Effective Coping  Problem-focused – aims to make direct changes in the environment so that the situation can be managed more effectively  Emotion-focused . Changes the way the person perceives or thinks about stress.

substance use/abuse) .stress management that does not eliminate the source of stress nor the emotion that is produced by it. focus on the distress and ventilate feelings. (disengaging.Less Useful Way of Coping .

Includes initiating direct action. .Problem Focused Coping:  Active coping – process of taking active steps to try to remove or circumvent the stressor or to ameliorate its effects. increasing one’s efforts. and trying to execute a coping attempt in stepwise fashion  Humor – a light attitude towards stressors as manifested by making jokes about the stressors.

Involves coming up with action strategies. and not acting prematurely.  Restraint coping – waiting until an appropriate opportunity to act presents itself. This is an active coping strategy in the sense that the person’s behavior is focused on dealing effectively with the stressor.Problem Focused Coping:  Planning – thinking about how to cope with a stressor. thinking about what steps to take and how best to handle the problem. . but it is also a passive strategy in the sense that using restraint means not action. holding oneself back.

if necessary. trying to avoid becoming distracted by other events. even letting other things slide. in order to deal with the stressor. assistance.Problem Focused Coping:  Seeking social support for instrumental reasons – seeking advice. . or information  Suppression of competing activities – putting other projects aside.

Emotion-focused coping  acceptance – recognizing the reality of a stressful situation  denial – refusal to believe that the stressor exists .  positive reinterpretation and growth. . trying to act as though the stressor is not real. or positive reappraisal – aimed at managing distress emotions rather than at dealing with the stressor per se.

sympathy or understanding  Turning to religion – as a source of emotional support. . or as a tactic of active coping with a stressor. as vehicle for positive reinterpretation and growth.Emotion-focused coping  Seeking social support for emotional reasons – getting moral support.

WHAT THEN SHOULD YOU DO? Identify – helps you know the consequences that each stressor brings to you  list down all the things that stress you – big and small  analyze each item – why is this item a stressor? Is it within your control? What can you do about it? .

WHAT THEN SHOULD YOU DO? Rationalize – helps you see what you can or cannot do about a particular stressor  if it is outside your control. the only thing you can control is how you view it .

WHAT THEN SHOULD YOU DO? Decide  be kind to yourself  accept the unchangeable  decide not to be stressed about something. then it stops being a stressor .

a willful act. ATTITUDE is the all-important factor.Those who triumph over stress are those who have decided that they will not let external factors wield their unwelcome power over them. One needs to think through stress rather than feel through it. the key determinant of stress control Overcoming stress is a rational process. Focus on the POSITIVE – surround yourself with people who have positive attitudes and focus on positive thoughts .

S – implify your lifestyle T – alk to friends. listen to advise R – elax your mind and body to be able to think clearly E – liminate all unproductive activities S – ave money for a rainy day S – eek God with all your heart .

dark chocolate (antioxidant – flavanoids that fight cancer and heart disease) . mixed nuts (cracking) oranges. guacamole.FOODS that calm you down fast: berries. asparagus. decaf chai tea and tazo tea.

 Aerobic exercise – raises heart rate and gets you breathing fast EFFECT: suppresses the production of cytokines – proteins associated with the kind of heightened immune response often seen in stressed out individuals such as students taking exams. .

 Breath control – reduces anxiety. combined with dietary changes slows tumor progression in prostate-cancer patients . improves circulation and digestion. EFFECTS: less bleeding. lowers blood pressure. slows heart rate. protects body from damaging effects of stress. reduce hardening of arteries. quiets down the nervous system. relief from ordinary anxiety and depression. better rest and sleep. valuable in preparing patients for surgery.

. get away for a while. responsibility and coping skills. acceptance. Please do it now. If you need a break then slow down. Be yourself.HOW TO BE A STRESS BEATER     Begin with a positive attitude. Basic to stress management: awareness. Stop all unnecessary activities. Remove or at least reduce its cause. If your lifestyle is the culprit. Change it.

.then stop.HOW TO BE A STRESS BEATER   If your job is causing your ulcers. Be sincere and honest with yourself. But definitely we need people with whom we can share our victories. If nobody is listening to you figure out what is wrong with you not with them.  If you are pressured to do something or being someone you do not want to be . switch or learn to love your job. joys sorrows. hopes.

Check your energy reserve and stress level. Change mindset. paradigm. perspective in life. Take control of your own lifestyle for a change.HOW TO BE A STRESS BEATER   If you need a help. Be kind to yourself.   . Know your limit and manage the pressure. get it.

If your life is full of people. dance (make sure you are accompanied by music)   . If your work is something impersonal get up and do something physical. swing your arm.HOW TO BE A STRESS BEATER  If you cannot avoid living or working under pressure develop personal strategy for soothing away the pressure points. give yourself sometime alone each day. walk a little. stretching.

Keep a healthy mental attitude. Think of pleasant memories/inspiring moment. Smile. Make your workplace environment as comfortable as possible. Be Calm. creates worry.HOW TO BE A STRESS BEATER   Relax. Be happy. It depletes energy. Let your body let go.   . Do not over care. Keep your spirit up. Take a deep breath.

Don’t criticize. Replace with bright ones. (You are precious in God’s sight). Avoid resentments. Be more sincere in caring for people. emotions.HOW TO BE A STRESS BEATER  Remove negative thoughts. Let go of all negativity  . and feelings.


BE EASY ON YOURSELF Our days can sometimes be very confusing. Finish what you can today. and there is much love and enjoyment to be expected. your days are more fun. too many problems to solve. Allow yourself time to relax. and leave the rest for tomorrow. and more content. We tend to forget that each day is a beautiful miracle. Be easy on yourself. time to be with your friends and loved ones.DONNA LEVINE . We seem to have too many things to do. . And you will also find that your life is more peaceful. and you will find your problems are easier to solve and that you can accomplish more with your time. and time to sit in the sunshine. and not enough time to accomplish everything. time to play. You don’t have to solve every problem or accomplish all your goals in one day. and that you are happier.

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