Lesson 3:

Less Stress,
More care
Presentors:
Tabontabon, Marvin O.
Taño, Sienna P.
Vismanos, David
 Lesson Objectives
At the end of this lesson, you should be able to:

1 Explain the effects of stress to one’s health.

2 Examine cultural dimension of stress and coping; and

3 Design a self-care plan.

 Stress

• Stress is the feeling of being

overwhelmed or unable to cope with
mental or emotional pressure.

• Stress can be defined as any type of

change that causes physical,
emotional, or psychological strain.
Stress is your body's response to
anything that requires attention or
action.
 Anxiety
• Anxiety is a normal reaction to stress and
can be beneficial in some situations. It can
alert us to dangers and help us prepare
and pay attention. Anxiety disorders differ
from normal feelings of nervousness or
anxiousness, and involve excessive fear
or anxiety.

• Anxiety is a feeling of fear, dread, and

uneasiness. It might cause you to sweat,
feel restless and tense, and have a rapid
heartbeat.
 Depression

• Depression, also known as major

depressive disorder, is a mood disorder
that makes you feel constant sadness or
lack of interest in life. Most people feel sad
or depressed at times. It's a normal
reaction to loss or life's challenges.
How do you know if
the person is
stressed?
 Types of Stress
- Experienced by the body as an
1 Eustress unpleasant stimulus becomes a source of
motivation
- Stress in daily life that has positive
connotations

2 Distress - Causes not only pain in the mind but

also in the body as it makes the individual
literally sick

- Feeling about emptiness, helplessness

and hopelessness
 How to know if the person is stressed

• Become easily agitated, frustated, and moody.

• Feeling bad about yourseld (low self-esteem),lonely,worthless , and

depressed.

• Low energy

• Exhibiting more nervous behavior,such as nail-biting, fidgeting, and

pacing.

• Insomia

• forgetfulness
General stress
syndrome
components
 General stress syndrome has three components:

1 2 3
Alarm stage The stage of resistance The exhaustion stage

The body becomes adaptive The body dies because it

Fight or the Flight
to the challenge and even has used up its resources
response
begin to resist it. of adaptation energy.
 Stress diseases

They will not developed

Stress diseases will only
when adaptation is
incur if there is error in
facilitated by improved
general stress syndrome.
perception and
interpretation.

They will not occur when all Chronic stress may affect
the body’s regulation our physical and
processes are properly psychological mental state.
checked and balanced.
? ?? ? ?
HOW STRESS
BEGINS
 HOW STRESS BEGINS?

STRESS BEGINS IN THE BRAIN

• When we are stress, our emotions is

process by our AMYGDALA (Part
of the brain).
• Our emotional response to stress will
send information to our
HYPOTHALAMUS. Our
hypothalamus is the commond center
of the brain.

• When hypothalamus command,

our body reacts.
Techniques to Counter
Chronic Stress
 Ways to counter stress

• Relaxation response

The relaxation response may help

people to counteract the toxic effects of • Social support
chronic stress by slowing breathing rate,
relaxing muscles, and reducing blood
pressure. Social support also helps people to cope
with stress. Social supports from
Confidants ,friends, acquintances, co-
• Physical workers,relative,spouses, and companion
activity all provide a life-enhancing social
net,and may increase longevity.
Physical activity can help lower your
overall stress levels and improve your
quality of life, both mentally and
physically.
 The cultural
dimension of stress
and coping
The cultural dimension of stress and coping

"Culture's consequences on Coping: theories, evidences

anddimensionalites", Ben Kuo (2010).

• Early thesis on stress and coping, the interwoven relationship of culture

and stress responses was implicated,conceptually. This thesis
postulated that a person'sinternalized cultural values, beliefs and norm
affect the appraisal process of stressors and the perceived
appropriateness of coping responses. Accordingly, these cultural factors
delimit the coping options available to an individual in the face of stress.
The cultural dimension of stress and coping

In the Philippines, there are perennial stressors that frustrate most people. Some of
these are:
• public transportation and traffic problems.

• frequent increase in prices of basic commodities and services

• unfinished projects that cause further traffic congestion and risk to people's safety and;

• Street noises (honking, shouting)

• As follows, stress and coping are universal experiences faced by

individuals regardless of culture, ethnicity and race. But members of
different culture might consider and respond to stressors differently with
respect to coping goals, strategies and outcomes.
 Remaining Symptoms
Bruxism Anger
To seize something
with the teeth and Self-care
Seeming to showtherapy
anger or to threaten
bite

Day 1 Day 2 Day 3 Day 4

Stubbornness Dizziness
Refusing to change Impairment in
one's mind or course spatial perception
of action and stability
Self-care therapy
Self-care therapy
A positive way to counter stress is self-care therapy
A positive way to counter stress is self-care therapy

1. Stop, breather, and tell yourself: "this is hard

A positive way to counter stress is self-careand
therapy
I will get through this one step at a time.

2. Acknowledge to yourself what you are feeling.

All feelings are normal so accept whatever you are
feeling.

3. Find someone who listen and is accepting. You

do not need advice. You need to be heard. Self-care
Phobias
therapyCDA positive way to counter stress is self-care
therapy
Self-care therapy
Self-care therapy
A positive way to counter stress is self-care therapy
4. Maintain your normal routine as much as
possible.
A positive way to counter stress is self-care
5. therapy
Allow plenty of time for a task.

6. Take a good care of yourself.

Remember to:

a. Get enough rest and sleep.

b. Eat regularly and makePhobias
healthy choices.
c. Know your limits and when you need to let go.
d. Identify or create a nurturing place in your home.
e. Practice relaxation or meditation.
f. Escape for a while.
 Self-compassion
Remaining Symptoms
Bruxism
To seize something Self-compassion
Anger Therapy
Seeming to show
anger Therapy
with the teeth and
or to threaten
bite

Day 1 Day 2 Day 3 Day 4

Stubbornness Dizziness
Refusing to change Impairment in
one's mind or course spatial perception
of action and stability
Self-care therapy
Self-compassion
Therapy
A positive way to counter stress is self-care therapy
Self compassion entails being warm and
understanding towards ourselves when we
suffer, fail inadequate, rather than flagellating
A positive way to counter stress is self-care therapywithself-criticism. it recognizes that
ourselves
being imperfect and experiencing life
difficulties is inevitable, so we soothe and
nurture ourselves when confronting our pain
rather than getting angry when life falls short
of our ideals.

Self-compassion Phobias that

recognizes life
challenges and personal failures are apart of
beinghuman, an experience we all share. In
this way, it helps us to feel less desolate and
isolated when we are in pain.
Self-care therapy
Self-compassion
phrases
A positive way to counter stress is self-care therapy

• This is a moment of suffering.

A positive way to counter stress is self-care therapy

• Suffering is a part of life.

• May I be kind to myself.

• May I give myself the compassion

Phobias
I need.
Self-care therapy
Self-compassion
And emotional well being
A positive way to counter stress is self-care therapy
• Self-compassion is the ability to turn
understanding ,acceptance, and love
inward.
A positive way to counter stress is self-care therapy
• Research showed that greater seld-
compassion is linked to less anxiety and
depression. People who have self-
compassion also have greater social
connectedness ,emotional, intellegence,
happiness and overall life satisfaction.
Phobias
• Being self-compassion,does not mean you
will stop and stay where you are. Instead
trying to do better for yourself.
Self-care therapy
Self-compassion, Motivation
and health
A positive way to counter stress is self-care therapy

• Research supports the idea that seld-compassion

enhances motivation.
A positive way to counter stress is self-care therapy
• The more you understand yourself,the more you
are accepting and motivated to do something
more.

• Higher motivation

• Phobias
Less anxiety and depression

• Greater happiness in life

Self-compassion Vs. Self-esteem
 Self-Compassion versus Self-Esteem

It's important to distinguish self-compassion from self-esteem.

Self-esteem refers to the degree to which we evaluate ourselves
positively. It represents how much we like or value ourselves,
and is often based on comparisons with others.

In contrast, self-compassion is not based on positive judgments

or evaluations, it is away of relating to ourselves. People feel
self-compassion because they are human beings, not because
they are special and above average. It emphasizes
interconnection rather than separateness. This means that with
self-compassion, you don't have to feel better than others to feel
good about yourself.
 We should be in control of the stress that confronts us everyday.
Otherwise, when we are overwhelmed by stress, it can be detrimental
to our health.

Self-care and self-compassion are two ways to positively confronts stress.

We should love and  care for ourself more and more each day.
 245,500
Cases in the country

1,000
Daily cases
50,034,239
Annual cases around the globe