Taking Charge of One’s Health

Less Stress, More Care

 American Psychological Association

• Stress is often described as 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.
• Stress is any uncomfortable, emotional experience accompanied by
predictable biochemical, physiological and behavioral changes.
• Stress can have healthy consequences and adversely affect the
immune, cardiovascular, neuroendocrine and central nervous
system.
What is Stress?
Stress is a physical, mental or
emotional factor that causes
the bodily or mental tension. It
come from any event or
thought that make you feel
frustrated, angry and nervous.
Hans Selye
• Endocrinologist
• Known for studies of the
effects of stress on the
Human Body
• He wrote about a stress
condition known as General
Adaptation Syndrome (GAS)
 Two Types of stress
1.) Eustress (Euphoria)
stress in daily life that has positive connotations.

2.) Distress (Disease)

stress in daily life that has negative connotations.
 The General Stress has three Components
1.) The Alarm Stage
Represent a mobilization of the body’s defensive forces.
2.) The Stage of Resistance
The body becomes adaptive to the challenge and even
begins to resist it.
3.) The Exhaustion Stage
the body dies because it has used up its resources of
adaptation energy.
 TECHNIQUES TO COUNTER CHRONIC
STRESS
1. Relaxation Response – These included deep abdominal breathing, focus on a soothing
word (peace and calm) visualization of tranquil scenes, repetitive prayer, yoga, and Thai
chi.

2. Physical Activity – It helps relieves muscle tension and can induce calm.

3. Social Support - confidants, friends, acquaintances', coworkers, relatives, spouses, and

companions all provide a life – enhancing social net. And increase longevity.
 Self- Care Therapy
A positive way to counter stress
• Stop, breathe and tell yourself
• Acknowledge to yourself what you are feeling
• Find someone who listens and is accepting
• Maintain your normal routine as much as possible
• Allow plenty of time for a task
• Take good care of yourself
– Get enough rest and sleep
– Eat regularly and make healthy choices
– Know your limits and when you need to let go
– Identify or create a nurturing place in your home
– Practicing relaxation and meditation
– Escape for a while through meditation
 Self Compassion Therapy
• Is another way to counter stress
• Entails being warm and understanding toward ourselves when
we suffer, fail or feel inadequate rather than flagellating
ourselves with self criticism.
• Self Compassion Phrases
– This is a moment of suffering
– Suffering is a part of life
– May I be kind to myself
– May I give myself the compassion I need
• Self Compassion and Emotional Well being
• Self Compassion, Motivation and Health
• Self Compassion vs. Self Esteem
• Self Compassionate Letter