STRESS BUSTING IN

MIDDLE AND LATE

ADOLESCENCE
1. Have you been so stressed out lately? How is it like for you?
2. What gives you stress?
3. What do you do when you are stressed out?
STRESS AND YOUR BODY
The word “stress” takes a lot of meaning:
• Pressure
• Tension
• Hardship
• Emphasis or Importance
It was Dr. Hans Selye(1907-1982), an endocrinologist, who made
the scientific study on “stress" to refer to the body's reaction and
perceived threats or tension that affects our body's balance.

• Balance refers to our normal, healthy, steady state.

According to Selye, when we are faced with a stressful situation,
our body reacts in an attempt to adjust to it.

- He developed a model to explain this bodily response called the

General Adaptation Syndrome(GAS).
• If stress continue to affect our balance, we produce adrenaline
which causes our hearts to beat faster and mobilize our body
to do something. More blood is diverted to the brain and
muscles which pushes us to think on our feet, fight, or run
away.

• This sets the stage for the “Fight" or “Flight" reaction. It is the
body's way in dealing with the perceived danger or threat that
terrifies or creates stress to the individual. Basically, it
mobilizes the body to face the stress or run away from it.
SELYE’S GENERAL
ADAPTATION SYNDROME
In the face of stress, our body reacts to the situation and Dr. Selye
experiment these bodily responses through this model that comes
in this three phases:

1. The Alarm Phase

You recognize the stressor. It could be a problem, a
difficulty, or threat stirring reactions on your body. The nervous
system is activated. Your hormones act up, producing a surge of
energy intended to allow you to handle the stressful situation.
2. The Resistance Phase
Being able to handle stress or adapt to the situation, you
are able to restore a sense of balance once again. Your defenses
may still be up, though. Your body is still in a state of arousal to
resist any effect of stress in you.

3. The Exhaustion Phase

If the stressful situation persists and you are no longer
able to neither adjust nor hold up, exhaustion sets in that can
seriously affect your body. Bornout, fatigue, dysfunction or health
problem occur.
Selye’s Scientific Work earned him the title “Father of stress
research”. His work explained stress from a medical
standpoint. His studies on stress focused on physiological
reaction which gave rise to an understanding stress–related
illness like heart disease, gastro intensional problem, anxiety
and depression. He did not see stress an bad or harmful
itself. It is our reaction and our ability to adjust to the
situation that effects us. Selye said that “stress is not that
happens to you, but how you react to it”. Stress at a
minimum level is healthy. It can enhance the body's ability to
be alert. To focus or prepare the body to perdorm well under
pressure. Eustress is selyes term for it. Distress wherein we
feel negative.
STRESS AND YOUR WAY OF
THINKING
 Another way of understanding stress is by taking it as a two
way process involving the environment (stressor) and the
person’s way of looking at the situation (appraisal)
 Richard Lazarus (1922-2002), a psychologist, considered
stress as a perceived, threat, harm or challenge believed to
affect the individual and carries future implications.
 He developed the cognitive appraisal which explains how an
individual responds to stress.
According to Lazarus, the appraisal or assessment of the
situation involves:
1. Primary Appraisal – In short , you consider its personal
meaning.
“What does it mean to me?”
“How will affect me or my goals?”
“Is the situation is important for me to deal with?”
“Is it good or is it going to put me at risk?”
“Is it stressful?”
2. Secondary Appraisal – This involves how you cope up with
stressful situation.
“Can you handle it?”
“How do feel about the situation?”
“What can you do about it?”
How you see a stressful situation significantly affects your
emotional? There are factors that play on important role,
your goals, motivation , self esteem and attitudes have
effects as well . For example:
 Taking a college admission test can be stressful, most students
are stressed during test preparation, test taking day and
anticipation of the result.
 Someone who is confident, optimistic and driven to get to
college may experience minimum level of stress compare to
someone who feels he/she did not do well in the test.
 Aside from stress, feeling of despair, loss of hope and fear are
possible experiences that may arise.
In China, it is interesting to note that there is a no direct
translation from the word “stress” what seems to be the closest
word apparently a “crisis” which is written in two characters. The
upper character means danger and below represents opportunity
come to think of it, with optimism and right perspectives. As
stressful situation presents a chance for learning to be better and
grow from the experience.
COMMON STRESSORS

Knowing the nature of stress and its varying impact on individuals,

it is important to be aware of the stressors affecting you.
Identifying sources of stress makes you more prepared to handle
it and ward off its harmful effects.
1. Work/Studies – academic requirements, tests, projects,
deadlines, overtime.
2. Money – tuition fees, baon, everyday expenses, bills.
3. Relationships – conflicts, arguments, frustration with family,
friends and significant others, peer pressure.
4. Time – Lack of time
5. Environment – pollution, problem with transportation, traffic,
floods.
6. Adpating to Change – adjustment with new things, changes
7. Unexpected events – accidents, natural disasters like
earthquake and tsunami
What happens when you are stressed out? Here are some
typical reactions:
PHSYICAL:
• Headaches/Migraine
• Tiredness
• Palpitations and Rapid Pulse
• Indigestion or heartburn
• Breathing difficulty
• Joint pains
• Loss of Appetite
• Skin problems
• Frequent Urination
• LBM/DIARRHEA
• Numbness/pins and needles
EMOTIONAL:
 Unhappiness
 Depression
 Easily Angered
 Frustrated
 Helplessness
 Irritability
 Anxiety
 Loss of Sense of Humor
BEHAVIORAL:
 Restlessness
 Difficulty in Sleeping
 Overeating
 Loss of Apetite
 Absenteeism
 Tardiness
 Alcohol Drinking
 Excessive Smoking
Do you know that there are stressful eating habits? These are
ways of eating that can increase the level of stress. Do you
do any of the following?

 Eating too fast (in a hurry)

 Not chewing food well
 Eating too much (you feel bloated)
 Drinking too much fluid while drinking a meal (it dilutes
stomach acid and digestive enzymes, affecting digestion)
One should take note that the reactions mentioned and
enumerated above are not immediately due to stress. It is
very important that you rule out medical conditions that may
cause them.
OTHER SPECIFIC
STRATEGIES TO HANDLE
STRESS
1. Take care of your health.
• Eat healthy
• Do not skip breakfast
• Take vitamins and supplements
• Take “comfort food” in moderation
• Avoid stressful eating habits that strain your stomach, which in
turn, affects your digestion.
2. Physical Activities
Do some physical activities, like simple exercise and try some
thing else.
3. Relaxation Exercises
Diaphragmatic Breathing or Abdominal Breathing
A. Put your hands on your abdomen to feel the movement as
you breathe.
B. Close your eyes and breathe in. Inhale slowly through your
nose.
C. As you fill your diaphragm with air, you should feel your
abdomen expanding.
D. Slowly exhale through your mouth.
4. Identifying Support Groups
A. Make Connection
B. Make a group you can trust and make you feel safe.
C. Know the people you can talk to- members in the family, a
counselor or a mentor.
D. Be open to receive help.
 GROUP ACTIVITY

1. GO TO YOUR RESPECTIVE GROUPS

2. IDENTIFY COMMON STRESSORS AND WAYS OF HANDLING THEM

3. SHARE YOUR STRESS-BUSTING TECHNIQUE WITH THE GROUP

4. PRESENT IT THHROUGH A ROLE PLAY IN CLASS