Str

e ss
 What is
Stress
It is the reaction of the mind
and body to a stimulus that
disturbs the well-being, state of
calm, or equilibrium of a person.
 emotional
Stress is a feeling of
or physical tension.
It can come from any event
or thought that makes you feel
frustrated, angry, or nervous.
Str
e ss
Stress as stimulus…
It is caused by situations
that may be threatening or
life changing.
Stress as a response…
It is the way the body reacts
to challenging
situations.
Stressors
challenging
situations.
hypothalamus
Adrenal gland

Release a surge
of hormones,
including
adrenaline and
cortisol.
 Adrenaline
increases your
heart rate,
elevates your
blood
pressure, and
boost energy
supplies.
 sugars
Cortisol, the
primary stress
hormones,
increases…
glucose
Enable us to
perform well
under
pressure.
Prolonged or chronic situation
will eventually affect the body
to wear down fast.
 Brain and nerves
skin
Muscles and joints
heart
stomach
Pancreas
intestines
Reproductive system
 Brain and nerves

Headache, feeling of despair, lack of

energy, sadness, nervousness, anger,
irritability, increased or decreased
eating, trouble concentrating,
memory problems, trouble sleeping,
mental health problems such as panic
attacks, anxiety disorders and
depression.
skin

Acne and other skin

problems
 Muscles and joints

Muscle aches and tension

(especially in the neck,
shoulders and back),
increased risk of reduced
bones intensity
 Faster heartbeat,
heart rise in blood
pressure, increased
risk in high
cholesterol and
heart attack
Nausea, stomach pain,
heartburn, weight gain

stomach
Increased risk of diabetes

Pancreas
Diarrhea, constipation and
other digestive problem

intestines
For women – irregular or more
painful periods, reduced sexual
desire

For men – impotence, lower

sperm production, reduced
sexual desire

Reproductive system
Immune system

Lowered ability to fight

or recover from illness
Stress as relational
You have a complete control
over stress.
According to Dr. Hans Selye,
Father of Stress Research,
“stress is not what happens to
you, but how you react to it.”
 Stressor

Relevance or irrelevance of
the situation

Positive Negative
Reaction to the stressor
light emotions
Healthy stress : Eustress
vs
Bad stress: Distress
Healthy stress : Eustress
These types of stress can
motivate, energize, and spur an
individual into fruitful action.
Healthy stress : Eustress
Examples:

1. Speaking in front of an audience

2. Competing in sports
3. Performing on stage
 Examples:

1. Relationship breakups
2. Family problem
3. illness

Bad stress: Distress

Internal stressors

External stressors
People, situations, and experiences
Examples:
1. Traffic
2. Noise

External stressors
Internal stressors
Comes from within you
Examples:
1. Thoughts that make you feel
fearful
2. Uncertainties about the future
3. Lack of control over situations
School demands and expectations
Selecting a school, college course,
or career
Separation anxiety
College life
Romantic relationship or the lack
of it
Family demands and expectations
Health concerns
Demands of social life
How to cope up
with stress
 General
Adaptation
Syndrome
by Dr. Hans Selye
The Alarm Phase
You recognize the stressor.
Release of adrenaline and
cortisol in the blood stream.
The Resistance Phase
Being able to handle stress or
adapt to the situation, you are
able to restore a sense of
balance once again.
The Exhaustion Phase
Happens when stressful
situation persists and you are
no longer able to adjust nor
hold up.
 STRESS and
YOUR WAY OF
THINKING
Theory of Cognitive
Appraisal
by Richard Lazarus
Primary Appraisal
At the onset of a stressful
event, you think about its
meaning or importance.
 Primary Appraisal
1. What does it mean to me?
2. How will it affect me or my goals?
3. Is the situation important for me to
deal with?
4. Is it good or is it going to put me at
risk?
Secondary Appraisal
It involves how you cope
with the stressful situation.
 Secondary Appraisal
1. Can you handle it?
2. How do you feel about the
situation?
3. What can you do about it?
 How to bust stress?
sleep Get Laugh
musical

Ask for
exercise
help
Relax
Some specific strategies to
handle stress
1
Take care of your health
 Engage in healthy eating
Do not skip breakfa
st

n d su p p le m en t s
Take vitamins a
Take “comfort food” in moderation”

fu l e a t i n g h ab i t s
Avoid stress
Some specific strategies to
handle stress
2
Do some physical activities,
like simple exercises
 Relaxation Exercises
1
Diaphragmatic Breathing or
Abdominal Breathing
 Relaxation Exercises
2
Finding Your Inner
Smile
 Relaxation Exercises
3
Laughter Therapy
“Laugh and the world laughs with you.
Weep and you weep alone.” ~Ella
Wheeler Wilcox (1883)
 Relaxation Exercises
3
Time Management
1. Development good study habits
2. Plan your activities
3. Prioritize
Identifying Support Groups
1. Make connection
2. Find a group you can trust and
make you feel safe
3. Know the people you can talk to
4. Be open to receive help
Activity :
Illustrate your personal stress busting
techniques. Use photos, quotes,
symbols to signify each one of them.
Be creative in your presentation.