Stressed &

Desserts
2017 ALBO Seminar and
Capacity Development
June 02, 2017

Venus Park View Hotel, Baguio City

ROLANDO F. MALAFU RGC, MAEd

Understanding
Stress
 ‘Stress isn’t just in your
head.’

Jay Winner
Author, Take the Stress Out of Your Life
Stress …. affects people
of all ages and all walks
of life.

Maging sino ka man…

 When you’re stressed…

Constri
Blood vessels
ct

Blood pressure
and pulse
Rises
 When you’re stressed…

Breathing Faster

Cortisol
&
Bloodstream
Adrenali
flooded with
ne
• Stress = Latin word stringere,
meaning to draw tight

= first employed in a
biological context by Hans
Selye in the 1930s.
 TOP TEN
STRESSFUL
PROFESSIONS
TOP 10 – CLERICAL
TOP 9 – PRODUCTION
TOP 8 – OPERATIONS
TOP 7 – HUMAN RESOURCES
TOP 6 – FINANCE
TOP 5 – EDUCATION
TOP 4 – SALES &
MARKETING
TOP 3 – ENGINEERING
TOP 2 – MEDICINE / CARING
PROFESSION

TOP 1 – I.T. PROFESSION

10 Health Problems Related to Stress

10. Heart Disease

– Type A personality has higher risk of high

blood pressure and heart problems

– Stress might have direct effect on the heart and

blood vessels
Types of personalities

 TYPE A  TYPE B
Who am I?

 Easygoing
 Competitive
 Relaxed
 Hard driving

 Impatient

 Verbally aggressive

 Anger prone
10 Health Problems Related to Stress

10. Heart Disease

– Sudden emotional stress can trigger serious

cardiac problems, including heart attacks.

– People who have chronic heart problems need

to avoid acute stress as much as they can
10 Health Problems Related to Stress

9. Asthma

–16% of asthmatic children had mothers who

reported high anxiety while pregnant.

–Mothers-to-be who were less stressed had a lower

incidence rate.

Source: Prof John Henderson, Children of the 90s

University of Bristol
10 Health Problems Related to Stress

8. Obesity

– Stress causes higher levels of the hormone=

cortisol, and that seems to increase the amount
of fat that’s deposited in the abdomen.
10 Health Problems Related to Stress

7. Diabetes
– Stress increases the likelihood of unhealthy
eating and excessive drinking

– Stress seems to raise the glucose levels of people

with type 2 diabetes directly
10 Health Problems Related to Stress

6. Headaches

– Stress is one of the most common triggers of

headaches
10 Health Problems Related to Stress

5. Depression and anxiety

– People who had stress related to their jobs –

like demanding work with few rewards – had
an 80% higher risk of developing depression
within a few years than people with lower stress
10 Health Problems Related to Stress

4. Gastrointestinal problems

– Stress doesn’t cause ulcers – it can make them

worse.

– Stress is a common factor in many other gastro-

intestinal conditions such as chronic heartburn
10 Health Problems Related to Stress

3. Alzheimer’s Disease

– Reducing stress has the potential to slow down

the progression of Alzheimer’s disease.
10 Health Problems Related to Stress

2. Accelerated Aging

– Stress seemed to accelerate aging about 9 to 17

additional years.
10 Health Problems Related to Stress

1. Premature loss of life

– People who are greatly under stressful

situations have a 63% higher rate of death.
SOURCES OF STRESS- MEN

19.5% 14.0%

15.5%

13.5%

17.7%
SOURCES OF STRESS -
WOMEN

14.2%
19.5%

15.4%

17.9%
17.1%
Look after yourself
Stress Management works…
STRESS TIPS
 Stress Tip 1

Breathe deeply
Stress Tip 1 Breathe deeply
“Slow deep breathing is probably
the single best anti-stress medicine
we have.”

Dr. James Gordon

Stress Tip 1 Breathe deeply
Mental relaxation will be a natural
outcome of physical relaxation
Stress Tip 1 Breathe deeply

‘Shibashi’
Meditation in Motion
 Stress Tip 2

Focus on the Moment

Stress Tip 2 Focus on the Moment

Are you living in the future or the

past?
Stress Tip 2 Focus on the Moment

Are you worrying what to do next or

regretful about something you’ve
already done?

Paradoxes of our Times

Stress Tip 3

Reframe the
situation
Stress Tip 3 Reframe the situation
Have a good smile

Have a good laugh

Laugh
Scenario:

–You are driving on a busy highway and

Someone cuts right in front of you then
slows down

- How do you respond?

 Response??

“I would probably Yell, ‘Tarantado!’

at the top of my lungs.”
OR
“I would be irritated and likely have
negative thoughts about the driver.”
 Result

Your heart is beating faster, sugar is

filling your veins and in the next several
hours your immune system will
function a little less efficiently
Reframing the situation

“That person must not have been paying

attention, we all make mistakes.”
Or
“It is no big deal. Siguro may Diarrhea siya”
Or
“I am glad that I am not in a hurry.”
Stress Tip 3 Reframe the situation
I have no shoes, and I complained,
until I saw a man having no…. feet.
Men are like steel.
When they lose their temper,
they lose their self worth.

-Chuck Norris
He who angers you,
conquers you.

-Elizabeth Kenny
Stress Tip 3 Reframe the situation
Have a good CRY
Stress Tip 3 Reframe the situation
"Crying is one of the most cleansing
experiences you can go through.“

Stephen Sinatra, M.D., author of Heart Sense

for Women
Stress Tip 3 Reframe the situation
Here's why:

Deep sobs open the chest and diaphragm,

releasing bound-up energy. This helps to free
your heart of muscular tension.
Stress Tip 3 Reframe the situation
A good cry also enhances oxygen delivery to
the cells and stimulates release of specific
neurochemicals in the brain that promote
relaxation.
 Stress Tip 4

Celebrate life itself

Stress Tip 4 Celebrate life itself
Life is a gift

Life is meant to be enjoyed

Stress Tip 4 Celebrate life itself
Achy breaky heart

Line Dance
“You can decide whether to have a
breakdown or a breakthrough.”

-Naomi Judd
 LET’S UNWIND

Egg carrot coffee

Thank you & GOD bless!