Module 11 - TAKING CHARGE OF ONE’S HEALTH

Introduction

Stress is an everyday event. It is a common phenomenon associated

with a feeling of emotional or physical tension. Every individual experiences
stress at some or other time. Making a decision to beat stress is the first
step toward achieving well-being. It is the decision to take charge of your
life and reclaim your power that opens the way to change, and all other
progress follows from this point. Taking charge entails several fundamental
changes in one’s mindset. This chapter provides ways on how to manage
and care for one’s mental health and apply new skills to one’s self to
function for a better quality of life.

Learning Outcomes

At the end of the chapter, the student will be able to:

1. identify the kinds of stress and stressors;
2. discover the adaptive ways of coping with stress;
3. develop new skills in caring for the self; and
4. apply these new skills to one’s self and functioning for a better
quality of life.
Learning Content

Definition and Origin of Stress

Stress has a different meaning for different people under different
conditions:
1. The first and most generic definition of stress was defined by
Hans Selye, the father of modern stress research as “Stress is the
nonspecific response of the body to any demand”.
2. Stress as defined in medical or biological context is a physical,
mental, or emotional factor that causes bodily or mental tension.
3. Stresses can be external (from the environment, psychological,
or social situations) or internal (illness, or from a medical procedure).
([Link])

Types of Stress
1. Eustress is characterized by motivation and energy as the focus, is
short term, is perceived as within our coping abilities, feels exciting
and improves performance of the person; positive stress
2. Distress manifest characteristics that causes anxiety or concern, can
be short or long term, is perceived as outside of our coping abilities,
 feels unpleasant, decreases performance, and can lead to mental and
physical problems; negative stress
Sources of Stress
There are four categories that were identified as the top reasons for stress:
1. Money includes the three most significant sources of money related
stress like paying unexpected expenses, paying for essentials, and
saving for retirement.
2. Work include conflict with co-workers or bosses, constant change, and
threats to job security, such as potential redundancy.
3. Family responsibilities as one of the sources of stress include
arguments, fighting and other poor communication skills. Fatigue,
health problems and general exhaustion because of busy schedules.
Confusion especially in children about relationships with other family.
4. Health concerns is one of the sources of stress because it seems to
worsen or increase the risk of conditions like obesity, heart disease,
alzheimer’s disease, diabetes, depression, gastrointestinal problems,
and asthma.
Signs of Stress
The most dangerous thing about stress is how easily it can creep up on
the person. It might be just usual or extra ordinary, starts to feel familiar,
even normal. The person does not notice how much it is affecting the self,
even as it takes a heavy toll. That is why it is important to be aware of the
common warning signs of stress overload as follows:
1. Cognitive signs of stress are memory problems, inability to
concentrate, poor judgment, seeing only the negative, anxious or
racing thoughts, and constant worrying.
2. Emotional signs of stress are depression or general unhappiness,
anxiety and agitation, moodiness, irritability, or anger, feeling
overwhelmed, loneliness and isolation, and other mental or emotional
health problems.
3. Physical signs of stress are aches and pains, diarrhea or constipation,
nausea, dizziness, chest pain, rapid heart rate, loss of sex drive, and
frequent colds or flu.
4. Behavioral signs are eating more or less, sleeping too much or too
little, withdrawing from others, procrastinating or neglecting
responsibilities, using alcohol, cigarettes, or drugs to relax, and
nervous habits like nail biting and pacing.
Adaptive ways of coping with stress
1. Effective time management methods involve finding ways to work more
efficiently, so as to maximize one’s time. A variety of techniques and tools
for list-making, task analysis scheduling, and task prioritization are typically
used for this purpose. If the activities were properly planned then the
individuals be complacent to do all the tasks expected of them. Henceforth,
excessive stress is not encountered.
2. Social support has been widely studied as a factor that minimizes the
effects on stress, and the results are somewhat striking. Not only thus social
support help people feel less stressed, but it can also actually improve your
health and decrease their mortality risk.
3. Positive reappraisal is a form of meaning-based coping, is the adaptive
process by which stressful events are re-construed as benign, valuable or
beneficial. Research has demonstrated that the ability to find benefit from
adversity is associated with improved health outcomes.
4. Engagement in leisurely pursuits as a coping technique involving leisure
activity are linked to stress reduction. It seems that leisure participation
sublimates the stressful experiences of every individual.
5. Caffeine, alcohol and nicotine because these vises are most widely
consumed psychotropic drugs worldwide. However, it was found out that
caffeine is known to inhibit receptors in the brain for the chemical
adenosine. These receptors also control the negative effects of chronic
stress and that stress-induced behavior can be reversed by blocking the
receptor. Alcohol drinking may lead to positive feelings and relaxation, at
least in the short term. Problems arise, however, when stress is ongoing
and people continue to try and deal with its effects by drinking alcohol.
Nicotine creates an immediate sense of relaxation so people smoke in the
belief that it reduces stress and anxiety.
6. Indulge in physical activity so that the stressed individual will be helped
to bump up the production of your brain’s feel-good neurotransmitters,
called endorphins.
7. Get more sleep as a powerful stress reducer. Regular sleep routine calms
and restores the body, improves concentration, regulates mood, and
sharpens judgment and decision making. You are a better problem solver
and are better able to cope with stress when you’re well rested.
8. Try relaxation techniques in order to effectively combat stress. The
individual need to activate body’s natural relaxation response. Techniques
as deep breathing, visualization, meditation and yoga.
9. Talk to someone whether to a friend, colleague or trained professional
because they may help to gain perspective and have positive impact on
stress level.
10. Use visualization strategies to increase positive feelings as another
powerful technique that can help unwind and relieve stress. It involves
using mental imagery to achieved a more relaxed state of mind through
imagination.
WHAT IS SELF CARE?
Self-compassion is regarding yourself compassionately. Self-care, by
contrast, is treating yourself compassionately. The two terms sound
interchangeable, but they contain a thinking versus doing distinction. Self-
care with self-compassion is a gift that doesn't have to be earned or repaid.

Self-care is a broad term that encompasses just about anything you to do be

good to yourself. In a nutshell, it’s about being as kind to yourself as you
would be to others. It’s partly about knowing when your resources are
running low, and stepping back to replenish them rather than letting them
all drain away.

Meanwhile, it also involves integrating self-compassion into your life in a

way that helps to prevent even the possibility of a burnout.

However, it’s important to note that not everything that feels good is self-
care. We can all be tempted to use unhealthy coping mechanisms like
drugs, alcohol, over-eating, and risk-taking. These self-destructive activities
help us to regulate challenging emotions, but the relief is temporary.

The difference between unhealthy coping mechanisms and self-care

activities is that the latter is uncontroversially good for you. When practiced
correctly, self-care has long-term benefit for the mind, the body, or both.

Benefits of Self Care

1. Better productivity. When you learn how to say “no” to things that
over-extend you and start making time for things that matter more,
you slow life down in a wonderful way. This brings your goals into
sharper focus and helps you to concentrate on what you’re doing.
2. Improved resistance to disease. There is evidence that most self-
care activities activate your parasympathetic nervous system (PNS).
What this means is that your body goes into a restful, rejuvenating
mode, helping it to fortify its immune system.
3. Better physical health. Similarly to the previous point, with better
self-care often comes fewer colds, cases of flu and upset stomachs.
Less stress and a better immune system can surely help you feel more
physically able and strong inside and out.
4. Enhanced self-esteem. When you regularly carve out time that’s
only about being good to yourself and meeting your own needs, you
send a positive message to your subconscious. Specifically, you treat
yourself like you matter and have intrinsic value. This can go a long
way toward discouraging negative self-talk and your critical inner
voice.
 5. Increased self-knowledge. Practicing self-care requires thinking
about what you really love to do. The exercise of figuring out what
makes you feel passionate and inspired can help you understand
yourself a lot better. Sometimes, this can even spark a change in
career or a reprioritization of previously abandoned hobbies.
6. More to give. When you’re good to yourself, you might think you’re
being selfish. In truth, self-care gives you the resources you need to
be compassionate to others as well. Giving compassion is a bit like
filling a bucket; you can’t fill someone else’s if you don’t have enough
of your own!

Types of Self Care

1. Sensory

- Sensory self-care is all about helping to calm your mind.

- This involve all of your senses

Sensory Self-Care Ideas

 Cuddling up under a soft blanket.

 Going to the countryside and focusing on the smell of the air.
 Watching the flames of a candle or a fire.
 Feeling the water on your skin during a hot bath or shower.
 Focusing on the movements of your own breathing.
 Lying down and listening to music with your eyes closed.
 Sitting in the heat of the afternoon sun.
 Having a small square of the most delicious chocolate.
 Walking barefoot in the grass.
 Having a massage with essential oils.
 Holding a pet in your arms.

2. Emotional

- When it comes to your emotional health, one of the best self-care tips is to
make sure you fully engage with your emotions. When you face them head-
on, this actually helps with stress.

- You may feel tempted to push down feelings like sadness or anger, but it’s
healthy to feel them, accept them, and move on.

- Remember that emotions are not “good” or “bad” in themselves. You are
not blameworthy for the emotions you feel; only how you behave in
response to them.
Emotional Self-Care Ideas

 Keep a daily journal, and be totally honest about your feelings.

 See a therapist, even if it’s just for 8-10 sessions of general personal
development.
 Write a list of “feeling words” to expand your emotional vocabulary.
 Make time to be with a friend or family member who truly
understands you.
 Let yourself cry when you need to.
 Deliberately encourage yourself to laugh with old memories or funny
videos.
 Sing along to the song that best expresses your current emotions.

3. Spiritual

- Spiritual self-care is about getting in touch with your values and what
really matters to you.

Spiritual Self-Care Ideas

 Keep up a daily meditation or mindfulness practice.

 Attend a service, whether it is religious or humanistic.
 Read poetry.
 Walk in nature and reflecting on the beauty around you.
 Make a daily list of 5-10 things that make you feel grateful.
 Be creative, whether through art, music, writing or something else
entirely.
 Make a list of 5-10 things that make you feel alive, then ask yourself
how you can better incorporate these things into your life.
 Say affirmations that ground your sense of self and purpose.
 Go on a trip with the sole purpose of photographing things that
inspire you.

4. Physical

- The importance of self-care definitely extends to purely physical aspects of

your health. Physical activity is vital not only for your bodily well-being but
also for helping you let off steam.

Physical Self-Care Ideas

 Dance to your favorite songs

 Do yoga. Even if you’ve never tried it, there are poses that are perfect
for beginners.
 Join a class and learn a new sport.
 Go running with your dog (or a friend’s)!
  Cycle through the countryside.
 Simply go for a walk.

In addition, remember that physical self-care is as much about the things

you don’t do as the things you do! So:

1. Nap when you need to. Just 20 minutes can make you feel mentally
and physically refreshed.
2. Say “no” to invitations when you’re simply too tired to enjoy them.
3. Don’t push yourself to do your exercise routine when you’re run down
or unwell.
4. Commit to 7-9 hours of sleep per night, barring exceptional
circumstances.

5. Social

- Connecting with other people is necessary for happiness for a large

diversity of people.

- It helps you to understand that you’re not alone. Plus, it can also give us a
sense of being fully “seen” by others. This can, in particular, help us combat
loneliness and isolation.

Social Self-Care Ideas

 Make a date to have lunch or dinner with a great friend.

 Write an email to someone who lives far away, but who you miss.
 Reach out to someone you like but haven’t seen in a while.
 Consider joining a group of people who share your interest.
 Stop socializing with those who undermine or disempower you.
 Strike up a conversation with someone interesting.
 Join a support group for people who struggle with the same things you
do.
 Sign up for a class to learn something and meet new people at the
same time.
WHAT IS SELF-COMPASSION?
Self-compassion is not based on self-evaluations. People feel compassion for
themselves because all human beings deserve compassion and
understanding, not because they possess some particular set of traits
(pretty, smart, talented, and so on). This means that with self-compassion,
you don’t have to feel better than others to feel good about yourself.
Self-Compassion is not self-pity.

When individuals feel self-pity, they become immersed in their own

problems and forget that others have similar problems. They ignore their
interconnections with others, and instead feel that they are the only ones in
the world who are suffering. Self-pity tends to emphasize egocentric
feelings of separation from others and exaggerate the extent of personal
suffering. Self-compassion, on the other hand, allows one to see the related
experiences of self and other without these feelings of isolation and
disconnection. Also, self-pitying individuals often become carried away with
and wrapped up in their own emotional drama. They cannot step back from
their situation and adopt a more balanced or objective perspective. In
contrast, by taking the perspective of a compassionate other towards
oneself, “mental space” is provided to recognize the broader human context
of one’s experience and to put things in greater perspective. (“Yes it is very
difficult what I’m going through right now, but there are many other people
who are experiencing much greater suffering. Perhaps this isn’t worth
getting quite so upset about…”)

Self-Compassion is not self-indulgence.

Self-compassion is also very different from self-indulgence. Many people say

they are reluctant to be self-compassionate because they’re afraid they
would let themselves get away with anything. “I’m stressed out today so to
be kind to myself I’ll just watch TV all day and eat a quart of icecream.”
This, however, is self-indulgence rather than self-compassion. Remember
that being compassionate to oneself means that you want to be happy and
healthy in the long term. In many cases, just giving oneself pleasure may
harm well-being (such as taking drugs, over-eating, being a couch potato),
while giving yourself health and lasting happiness often involves a certain
amount of displeasure (such as quitting smoking, losing weight,
exercising). People are often very hard on themselves when they notice
something they want to change because they think they can shame
themselves into action – the self-flagellation approach. However, this
approach often backfires if you can’t face difficult truths about yourself
because you are so afraid of hating yourself if you do. Thus, weaknesses
may remain unacknowledged in an unconscious attempt to avoid self-
censure. In contrast, the care intrinsic to compassion provides a powerful
motivating force for growth and change, while also providing the safety
needed to see the self clearly without fear of self-condemnation.
Self-Compassion is not self-esteem.

Although self-compassion may seem similar to self-esteem, they are

different in many ways. Self-esteem refers to our sense of self-worth,
perceived value, or how much we like ourselves. While there is little doubt
that low self-esteem is problematic and often leads to depression and lack of
motivation, trying to have higher self-esteem can also be problematic. The
need for high self-esteem may encourage us to ignore, distort or hide
personal shortcomings so that we can’t see ourselves clearly and
accurately. Finally, our self-esteem is often contingent on our latest success
or failure, meaning that our self-esteem fluctuates depending on ever-
changing circumstances.

In contrast to self-esteem, self-compassion is not based on self-evaluations.

People feel compassion for themselves because all human beings deserve
compassion and understanding, not because they possess some particular
set of traits (pretty, smart, talented, and so on). This means that with self-
compassion, you don’t have to feel better than others to feel good about
yourself. Self-compassion also allows for greater self-clarity, because
personal failings can be acknowledged with kindness and do not need to be
hidden. Moreover, self-compassion isn’t dependent on external
circumstances, it’s always available – especially when you fall flat on your
face! Research indicates that in comparison to self-esteem, self-compassion
is associated with greater emotional resilience, more accurate self-concepts,
more caring relationship behavior, as well as less narcissism and reactive
anger.

TEACHING AND LEARNING ACTIVITIES

Activity #1: Self Stress Assessment
1. Search a copy of the “College Student’s Stressful Event Checklist”
from the Arizona State University available through Research Gate.
The link is ([Link]
id=57361005f7b67ee8fb041dc2&assetKey=AS
%3A361336895754242%401463160837813).
2. Answer the online questionnaire honestly. To put the checklist in the
present context, replace the third item to the actual situation in our
country like” Experiences amidst COVID 19 Pandemic” to “Filipino
situations during COVID 19 Pandemic.”
3. Write your score and interpretation in the blank provided below.
4. Circle all events that you identified
5. Pin point at least two to three life events you circled. The findings
should be treated with utmost confidentiality.

Learning Self-
Activity #2: Answer the self compassion training exercise below.

4.3. Keep a Self-Compassion Journal

Another way to extend this exercise is described by the leading US self-compassion
researcher,
Write down the Dr most
Kristincommon
Neff, who suggests
phrases [Link] a ‘self-compassion journal’ for a
week (or
For example: longer) in which you write down the things in your day that have caused
you pain, that you felt unhappy
 “Idiot! Why did you do that?” about, or that you judged yourself for, and then to
use her 3 components of self-compassion
 “You’re always getting it wrong” to process the event.
4.3. Try Something Different
1. Mindfulness: Bring your feelings to your awareness, trying to be accepting and
 “What a loser”
3. Self-Kindness:
non-judgemental, Thenjust writedescribing
yourself some the kind, understanding
feelings words of
without either comfort
overstating or

usingunderstating
a gentle “Stop
and being
reassuring such a lazy cow”
tone.
See if you“That’sthem.
can change the tone and words to how you might say it to a friend you
For example:
For example:“Pooror“Iyoupathetic”
felt– embarrassed
that was bad luck.
and It’s‘guardian
not nice to
uncomfortable get
when shown upspeak
the tutor in asked
public me a–
cared about, else imagine how your angel’ might to you
like that and
question it’s
in not
the surprising
seminar andyouI felt embarrassed
didn’t know the and
[Link].
I went You
red didn’t
and need
stammered.
__________________________________________________________________________________and
someone who really cares about you and accepts you and is always kind
to beThen
so hard
gentle I to on
felt yourself
more
you. and about
Practise more getting
anxious
by writing itred
andand
out stammering.
in the
here. It end saidMaybe
mayI feel nexttotime
I needed
very strange go you
to the
at first loo
if you
__________________________________________________________________________________
can remember
and
are left
used to
early”
to be
taking kinder
a to
harsh yourself
tone withand then
yourself. you won’t get so anxious
__________________________________________________________________________________
afterwards”
____________________________________________________________________________________
For example:
__________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
 “Bad luck mate! That must have been a bit embarrassing for you. Never
__________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
mind, everyone makes mistakes sometimes”
__________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
__________________________________________________________________________________
 “You’re really tired, aren’t you? Are you up to making a start on work now,
____________________________________________________________________________________
_______________________________________
__________________________________________________________________________________
or do you need a bit of a rest first?”
________________________________________
______________
 “I can see you’re feeling really down at the moment. Poor you. Looks like
2. Common Humanity: Now write down how your experience connects to
4.2. Evaluate
you need
imperfection andashared
hug!” pain of the human condition.
For example: “Anyone else would have felt embarrassed and awkward as well –
____________________________________________________________________________________
Now
therelook
wereback over what
probably lots ofyou havein written
others and think
the seminar aboutknow
who didn’t whether you would
the answer and I
____________________________________________________________________________________
ever
was speak
just the this way
unlucky to
one someone
who got else
asked! that you
There’ve cared
been about,
so many like
essaya deadlines
friend?
____________________________________________________________________________________
Especially
lately thatif lots
that of
person wasfound
us have feeling
it low? It’s unlikely!
difficult to prepare properly for seminars – it’s
____________________________________________________________________________________
You
not may
just feel that your critical voice is trying to ‘help’ you – to keep you safe or
me”
____________________________________________________________________________________
help you improve as a person – but it is important to recognize how ineffective it
____________________________________________________________________________________
is____________________________________________________________________________________
to do this in a harsh, self-critical way. Being caring and encouraging in your
____________________________________________________________________________________
tone is much more effective…
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
_______________________________________
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________________________________________________
____________________________________________
 Recommended Learning Materials and Resources for Supplementary
Reading
Charlie Waller Memorial Trust . Importance of Self care and Compassion.
[Link]
importance-of-self-care-and-self-compassion/
Ekman, P. (2010). Taxonomy of compassion from
[Link]
mpassion

Hurst,K. What is self care? from [Link]

care-tips/
Neff, K. (2012). The Science of Self Compassion and Wellness in
Psychotherapy. NY. Guilford Press. 79-92. or [Link] -
research
Sammons, A. Culture and stress.
[Link]
[Link]
Zimmerman, B. (2002). Becoming learner: Self-regulated overview. Theory
into Practice, 41(2), 64-70. Doi: 10.1207/s15430421tip4102_2

Flexible Teaching Learning Modality (FTLM) Adopted

Online (synchronous) -LMS
Remote (asynchronous)- module, activity, assessment
Assessment Tasks
Assessment Task #1. Open the link [Link]
the-filipino/.
Make a reflection paper on the article of M. Tan’s Stress and the Filipino

Rubric for Reflection Paper

Criteria Excellent Fair Poor
(5 points) (3 points) (1 point)
Depth of Writing demonstrates Writing Writing demonstrates
reflection an in-depth reflection demonstrates a lack of reflection on
on the selected topic, minimal reflection on the selected topic,
including supporting the selected topic, with no details.
details and examples. including a few
supporting details
and examples.
Quality of Information clearly Information clearly Information has little
Information relates to the main relates to the main to do with the main
topic. It includes topic. No details topic.
several supporting and/or examples are
details and/or given.
 examples.
Structure & Writing is clear, Writing is unclear, Writing unclear,
Organizatio concise, and well and thoughts are not disorganized.
n organized with the well organized. Thoughts make little
use of excellent Thoughts are not to no sense.
sentence/paragraph expressed in a logical
structure. Thoughts manner.
are expressed in a
logical manner.
Grammar There are no more There are more than There are numerous
than three spelling or five spelling or spelling or grammar
grammar errors per grammar errors per errors per page of
page of writing page of writing writing reflection.
reflection. reflection.

GUIDE QUESTIONS
A. How do you feel about the article? What parts of it do you particularly
agree and/or disagree?
B. Knowing the cultural and social dimensions on how Filipinos manage
their stress, what are the ways on how you manage stress?
C. What did you learn about yourself as you read the article? Did it
change your view about how Filipinos handle stress?

Assessment Task #2. Take the “Self Stress Assessment Test” using the
College Student’s Stressful Event Checklist.
A. Choose at least two pressing stress conditions/stressors that you
encountered while answering the checklist.
B. After determining the stresses, give the possible ways of handling
these painful stresses/ stressors, share your experiences during the
discussion.

References
Alata, E. et. al. (2018) Understanding the Self. Rex Bookstore, Manila
Philippines.
American Institute of Stress. Origin of Stress. Retrieved from
[Link]
American Psychological Association. Different Types and Categories of
Stress. Retrieved from [Link]
Feldman, R. (2011). Understanding psychology. Boston : McGraw-Hill
Higher Education.
Folkman & Lazarus. Types of Coping Strategies. Retrieved from
[Link]
Gaerlan, J.E.,Limpingco,D.A.,Tria, G.E.(2008). Principles of Mental Hygiene.
5th ed.,Phils: KEN, Inc.
George, Fink.(2016). Definition and Origin of Stress. University of
Melbourne., RAJRAS; from [Link]
[Link].
Personal Stress Management. The social re-adjustment to stress and
relievers. Retrieved from
[Link]
Sources of Stress and coping strategies. Coping Methods. Retrieved from
[Link]
Wellen,W., Lloyd, M.A.,Dunn,D.S., Hammer, E.Y.(2009). Psychology Applied
to Modern Life, Adjustment in the 21st c. CA: Wadsworth Cengage Learning.
Tan, M. Stress and the Filipino. Retrieved from
[Link]