PE & HEALTH | FINALS • People with post-traumatic stress disorder
LESSON 1: STRESS (PTSD) have higher rates of digestive,
STRESS respiratory, circulatory, and infectious
Diseases.
• How we perceive and respond to stressors deemed
✓ Abused children have a high risk of
challenging or threatening.
chronic disease
• Reaction to challenging moments (i.e.: tense
feelings, worry, and discomfort). SOURCES OF STRESS
• Imbalance between environmental demand and 1. Major Life Changes
the individual’s ability to cope triggers anxiety. • Threatens sense of security and self-
✓ Responses (i.e.: irritation, fright, esteem
anxiousness) may cause head or stomach • i.e.: Death of loved one
ache. Losing a job
• Natural — part of our life. 2. Everyday problems
• “Hassles” we encounter (occasional petty
KINDS OF STRESS
incidents).
1. Eustress (Positive stress)
• Appears insignificant but accumulates if it
• Promotes growth and accomplishment.
happens daily.
• Stimulates motivation.
• i.e.: Dressing concerns
• Influences productivity and satisfaction.
Misplacing things
• Helps attain best performance.
Physical appearance
3. Physical Surroundings
2. Distress (Negative Stress)
• Surroundings affect the level of day-to-day
• Causes harmful physical stress.
stress (i.e.: Noise).
• Leads to poor & detrimental performance.
• i.e.: Depressed, dangerous, or polluted
CAUSES OF STRESS areas & those exposed to calamities,
STRESSOR tragedies, or armed conflicts.
4. Other Stressors
• Event that causes stressful situations seen as risks
• Teenagers worrying about their future
to individual’s wellbeing.
• Conflict and disagreements between
• Body responds by secreting hormones that induce
people.
fight or flight situation.
✓ Teenagers may resort to alcohol
✓ Relatively not harmful but frequent
and prohibited drugs when
activation causes negative consequence.
overwhelmed with stress.
✓ Causes weakness, tiredness, and impaired
immune system. COMMON REACTIONS DURING STRESSFUL SITUATIONS
✓ Causes anxiety that influences individual’s PHYSICAL SIGNS
health, behavior, and life.
• Muscle tension • Increased sweating
CLASSIFICATION OF STRESS • Headache • Dry mouth
1. Acute stress • Pounding heart • Grinding teeth
• Caused by recent, past, and foreseen • Shortness of breath • Nail biting
difficulties. EMOTIONAL SIGNS
• Briefly occurs and appears in bits of thrill.
• Anger • Forgetfulness
2. Cumulative stress • Irritability • Poor concentration
• Series of built-up stress. • Impatience • Pessimistic
3. Chronic stress • Nervousness • Over worrying
• Prolonged stress. • Loss of interest • Self-criticism
• Dangerous and causes health problems. • Frequent crying
BEHAVIORAL SIGNS alleviating immediate threat but it doesn’t
always produce appropriate responses.
• Appetite loss • Restlessness
• Overeating • Talking too fast LESSON 2: STRESS MANAGEMENT
• Drug abuse • Criticizing others 1. Manage Stressors
• Sleep problems • Reckless behavior • Stressors cannot be eliminated. Instead, it’s
• Fidgeting avoided.
• Burn-out from overwork is prevented by prioritizing
PSYCHOLOGICAL SIGNS and time management.
✓ Refrain from unnecessary matters and
• Constantly irritable focus on the important ones.
• Feeling of being failure
• Difficulty in decision- making 2. Rest and sleep
• Loss of interest • Reduces stress and relieves tension
• Hard time to concentrate • Adults need 7-9 hours of sleep.
• 15-30-minute daytime naps also alleviates stress.
GENERAL ADAPTATION SYNDROME
• Stress and exhaustion are countered w/ a sound
• Theory developed by Austrian–Canadian Hans
and relaxed body.
Selye.
• When body senses a stressor, it undergoes the
3. Exercise
stages of General Adaptation Syndrome (GAS).
• Relieves body from the effects of stress.
STAGES OF GENERAL ADAPTATION SYNDROME • Aerobic workout:
1. Alarm stage ✓ Stimulates hormones.
• AKA “fight or flight”. ✓ Relaxes tight muscles.
• Brain deciphers the distress and ✓ Creates stress-free conditions.
simultaneously deals with it. • Secretes feel-good hormones (i.e.: endorphins).
2. Resistance stage
• Stress is being resolved after meeting its 4. Relaxation methods
demands. a. Progressive relaxation
• Body goes to normal afterwards. • Uses body’s feedback mechanism in
3. Exhaustion stage reducing muscle tension
• When stress continuously recurs and ✓ Indicator of stress.
becomes chronic until it reaches final • Practice exercises that relax tense
stage. muscles.
• Causes health risks (i.e.: high blood b. Deep Breathing
pressure, stomach, and heart problems) • Tells brain to calm down and relax,
relieving stress.
REMEMBER
c. Meditation
• Body uses an automatic mechanism known as
• Temporarily “tunes out” the world,
“fight or flight” to cope with stressor.
disregards disturbances, and gives inner
✓ Adrenaline hormone yields more
peace.
body strength.
• Relaxed physical and mental state
✓ Cortisol yields faster heart beat,
eliminates accumulated stress.
causing blood rush to brain and
d. Visualization (creative imagery)
muscles. This gives more oxygen to
• uses imagination (i.e.: creating pleasing
body cells.
image in your mind).
• This hormonal changes and body responses allows
a person to fight threat or flight for safety. COPING
✓ Throughout the fight or flight response, the • Capacity to respond and recover from stressful
body is in “attack mode”. It concentrates on situations (WHO).
• Conscious response to psychological stress to • Imagining being in a quiet place.
balance mental and emotional conditions.
• Conscious effort to solve interpersonal problems. 5. Having a good laugh
• There are various coping styles but its effectiveness • Watching movies
varies by situation and the individual. • Going to fun places.
KINDS OF COPING SPECIFIC COPING STRATEGIES
1. Adaptive coping 1. Humor
• Direct confrontation and prevention of • Look at the bright side — Positive
stress. reframing.
2. Maladaptive coping • Relieves small flops.
• Counterproductive mechanism involving
alcohol and drug use. 2. Seek support
• Support from family or friends keep
REMINDERS:
emotional health balanced.
• Coping styles are differentiated depending on the
stress response targeted. 3. Problem-solving
• For instance, problem-solving or instrumental coping • Aims to pinpoint problem source and
focuses on tackling the problem, while emotion- determine solutions.
focused coping involves nurturing the emotional • Helpful in work conditions.
health.
4. Relaxation
CLASSIFICATIONS OF COPING
• Unwinding events or calming skills.
1. Active coping strategies
• Recognition of stressor to lessen its
5. Physical recreation
consequences
• Yoga, meditation, and muscle relaxation.
2. Avoidant coping strategies
• Ignoring or denying the issue or problem.
6. Adjusting expectations
• i.e.: alcohol intoxication, sleep, and
• Accepting different results adjusts the
isolation.
stress associated with any outcome.
COPING STRATEGIES
1. Time Management 7. Venting
• Planning a schedule and sticking to it. • Expressing-type of coping technique.
• Helps avoid cramming and delaying work. • Voicing out strong sentiments.
• Beneficial but may cause edgy relations
2. Sharing and talking about problems over time.
• Can be a friend, teacher, or family member.
• Other people with bird’s eye-view usually
have clearer answers.
✓ Those who see problems from a
distance.
3. Using adrenaline-raised energy
• Simple tasks like house chores redirects the
body away from stress
4. Being at ease
• Lying or sitting down while emptying the
mind.
• Listening to gentle music.
