Understanding the Self
Chapter 12
Taking Charge of One’s Health
(Less Stress, Care More)
Chapter 12
Taking Charge of One’s Health
Introduction
The American Psychological Association (2017) has these statements about stress: Stress is
often described as feeling of being overwhelmed, worried , worried or run down. Stress can
affect people of all ages, genders, and circumstances and can lead to both physical and
psychological health issues. By definition, stress is any uncomfortable “emotional experience”
accompanied by predictable biochemical physiological and behavioural changes. Some Sress
can be beneficial at times producing a boost that provides the drive and energy to help people
get through situations like exams or work deadlines. However, an extreme amount of stress can
have health consequences and adversely affect the immune , cardiovascular neuroendocrine
and central nervous system.
Specific Objectives
o Incorporating effective coping techniques (e.g., communication skills, creative problem
solving, cognitive restructuring) and achieving a relaxed physiological state by
performing relaxation techniques.
Sample:
At the end of the lesson, the students should be able to:
- Differentiate the two types of stress.
- Understand how stress manifest in human body
- Describe the different strategies to cope up with stress.
Duration
Chapter 12: Less Stress Care More = 9 hours
(7 hours discussion; 2 hours
assessment)
LESSON PROPER
DEFINING STRESS
STRESS- It is the body’s nonspecific response to any demand (Hans Selye)
Two types of stress
1. Distress- it has negative connotation that cause diseases
2. Eustress- it has a positive connotations that cause euphoria
Eustress- is much less damage than distress
Stressors- these are causes stress
GENERAL STRESS SYNDROME
Stress always manifest itself by a syndrome, a sum of changes not by simply one stage.
Components of General Stress Syndrome ▫
Alarm Stage- represents a mobilization of the body’s defensive forces. This involves a number
of hormone exerted at high levels as well as increase in heart rate, blood pressure, perspiration
and respiration rate. ▫
The Stage of Resistance- the body becomes adaptive to the challenge and even begins to resist
it. The length of the this stage is dependent upon the body’s innate and stored adaptation energy
reserves and upon the intensity of the stressor. ▫
The Exhaustion Stage- the body dies because it has used up resources of adaptation energy.
STRESS DISEASE
o These are maladies caused principally by errors in the body’s general adaptation
process. They will not occur when all the body’s regulatory processes are properly
checked and balanced.
o The combination of reactions to stress is also known as the fight or flight response
because it evolved as a survival mechanism, enabling people and other mammals to
react quickly to life- threatening situations.
o The stress response begins in the brain.
o Amygdala- an area of the brain that contributes to emotional processing
o Hypothalamus- a bit like command center. This area of the brain communicate with
the rest of the body through autonomic nervous system.
TWO TYPES OF AUTONOMIC NERVOUS SYSTEM
- Sympathetic Nervous System- It triggers the “fight or flight” response, providing a body
with a burst energy so that it can respond to dangers.
- Parasympathetic Nervous System- It promotes the “rest and digest” response that calms the
body down after the danger has passed.
- After the amygdala sends a distress signal, the hypothalamus activates sympathetic nervous
system by sending signals through the autonomic nerves to adrenal glands.
- Adrenal glands respond by pumping the hormone epinephrine (also known as adrenaline) into
blood stream.
TECHNIQUES TO COUNTER CHRONIC STRESS
• Relaxation response
• Physical Activity
• Social Support
SELF-CARE THERAPY
o Stop, breathe and tell yourself: “ This is hard and I will get through this 1 step at a
time.”
o Acknowledge to your self, what you are feelings. All feelings are normal so accept
whatever you are feeling.
o Find someone who listens and is accepting. You do not need advice. You need to be
heard.
o Maintain your normal routine as much as possible.
o Allow plenty of time for a task.
Take good care of yourself. Remember to: -
o Get enough rest. Sleep at least 6 hours and not more than 9 hours.
o Eat regularly and make healthy choices.
o Know your limits when you need to let go.
o Identify or create a nurturing place in your home.
o Practice relaxation and meditation.
o Escape for a while through meditation, a book, a movie or a taking a short trip.
SELF- COMPASSION THERAPY
❖ Self- compassion entails of being warm and understanding toward ourselves when we
suffer, fail or feel inadequate, rather than flagellating ourselves with self-criticism.
❖ Self-compassion recognizes that life challenges and personal failures are part of being
a human, an experience we all share. In this way, it helps us to feel less desolate and
isolate when we are in pain.
SELF-COMPASSION PHRASES
• This is a moment of suffering
• Suffering is part of life
• May I be kind to myself
• May I give myself the compassion I need
LESS STRESS, CARE MORE
• 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.
References/Additional Resources/Readings
American Psychological Association n,d Five Tips to Manage Stress. “ Accessed October 31,
2017. [Link]
American Psychological Association n.d “Understanding Chronic Stress Accesed October 31,
2017. [Link]
Apperson, Nancy, 2008 “ Tips for Taking Care of Yourself During Stressful Times” In Faculty
Development and Instructional Design Center, Northern Illinois University (Online). Accessed
October 31 , 2017. [Link] /resources/crisis/[Link]
Harvard Health Publishing .n.d Understanding the Stress Response.” Accessed Pctpner 31.
2017. https:[Link]/staying-healthy/understanding-the-stress-response.
Kuo Ben. 2010. “Culture’s Consequences on Coping: Theories, Evidences and
Dimensionalities.” Journal of Cross Cultural Psychology. Vol 42 issue 6, 1084-110.
Tan, Michael L. 2006. “Stress and Filipino” Philippine center for Investigative Journalism
Accessed October 31, 2017.