CHAPTER 3 – PSYCHOLOGICAL

PERSPECTIVE

THE NATURE OF SELF

WILLIAM JAMES (1842-1910) – the I refers to
the aspect of the self that actively perceives and
thinks, that is aware of one’s experience and
that organizes & interprets these experiences
 The ME referes to “people’s ideas about
who they are and what they are like”
 Since the ME can be of different qualities, it
can be subdivided into 3 components

1.) MATERIAL SELF – the physical body includes

how one looks (Short, tall, thin, shape of face
& body) AND clothes, accessories that one
wears, which are part of the material self
since it is an expression of who one is

2.) SOCIAL SELF – attributes of the self as

ascribed by others (she is kind, he is good)
a. There are multiple social selves: they can
be harmonious or contradictory which may
cause conflict
b. One may want to be a hero and a villain

3.) SPIRITUAL SELF – comprises the inner

thoughts & dispositions generally the internal
frame of a mind of a person (cannot be easily
perceived)
a. Includes one’s consciousness,
personality, core values, conscience

REAL VERSUS IDEAL SELF

CHAPTER 11 – TAKING CHARGE OF HIS
HEALTH
STRESS – “stringere” – to draw tight
 In physics, it is a STATE OF ANXIETY
produced when events & responsibilities
exceed one’s coping abilities
 In physiology, it is the rate of wear and tear
of theb body
 Dr. Hans Selye = fiather of scientific
reasearch on stress, “the non-specific
response of the body to any demand made
upon it”
 Eastern philosophies – stress is the
ABSENCE of inner peace
 Western culture – loss of emotional
control
TYPES OF STRESSORS: (BPST) 2. Increase in blood pressure
STRESSOR – a stimulus that is perceived to be 3. Ventilation to supply working muscles with
a THREAT or that which causes stress oxygen for energy metabolism
4. Vasodilation of arteries to the body’s
1.) BIOECOLOGICAL INFLUENCES – are periphery with the greatest muscle mass
biological & ecological factors (sunlight, 5. Serum glucose for metabolic processes
gravitational pull, solar flares, during muscle contractions
electromagnetic fields) that affect our 6. Free fatty acid mobilization as an energy
biological rhythms (like ultradian, infradian source for prolonged activity (running)
rhythms) 7. Blood coagulation & decreased clotting time
 EX: seasonal affective disorder – affects in the event of bleeding
many people who live at or near the 8. Muscular strength
Arctic Circle whre people become 9. Decreased gastric movement & abdominal
depressed due to small amount of blood flow to allow blood to go to working
sunlight for long periods of time muscles
 GMOs, petrochemical, synthetic [Link] to cool body-core temperature
chemicals, some nanotechnology – NEW
biological threats EFFECTS OF STRESS IN HEALTH & WELL-
 Increasing levels of stress is BEING
influenced by our turning away from  Some find life more interesting when they
natural elements that strongly influence are confronted with moderate amount of
our body’s physiological system stress WHILE some manage to thrive & be
able to function successfully under stressful
2.) PSYCHOINTRAPERSONAL INFLUENCES – conditions
the perceptions/judgements of stimuli that
are created through one’s mental  When stress is too high/overwhelming it
activities may cause adverse physical, mental, &
 Involve some personality constructs emotional effects to one’s system
(thoughts, beliefs, values, attitudes, &
opinions) 1. PHYSICAL EFFECTS – it triggers molecular
 Stress happens when they are changes that affect bodily organs making
violated the individual prone to many illnesses
 EX: headaches, upset stomach, difficulty
3.) SOCIAL INFLUENCES – caused by social in breathing, sleeping problems, loss in
changes (financial insecurity, effects of appetite, muscle pain
relocation, violation of human rights,
technological advances, overcrowding, etc) 2. PSYCHOLOGICAL EFFECTS – affects the
a. EX: negative comments, frustrations, ability of the individual to learn &
& rants are expressed in interactive remember which could contribute to anxiety
websites which is a source of stress and depression (failure to cope can harm the
mind and body)
4.) TECHNOSTRESS – the overwhelming  memory impairment, poor
emotions caused by the outpouring concentration, increased panic,
amount of information from online irritability/anger, excessive working,
technology like privacy issues, identity sadness, depression
theft, internet gambling, internet
pornography, etc 3. BEHAVIORAL EFFECTS – violent outburst,
 Constant interruption of emails drug/alcohol abuse, social withdrawal, lack of
triggers the release of stress hormones interest, poor eating habits, feeling unable to
affecting short-term memory cope
 DIGITAL TOXICITY or screen
addiction – is a NEUROGICAL 4. SPIRITUAL WELL-BEING – stress may IMPAIR
STRESS/burnout resulting from constant the ability of the individuals to identify their
use of smartphoes & other devices basic purpose in life and live to their full
a. The brain becomes wirde for potential
stress due to technology
 DIGITAL DIMENTIA – excessive relian on
the smartphones & other digital devices that 5. SOCIAL WELL-BEING – involves relationships
IMPAIRS the brain from storing info from with families & friends which can be affected
short term to long term memory by stress (results from unhealthy &
dysfunctional relationships)
THE STRESS RESPONSE
Fight-or-flight response – when one is STRESS MANAGEMENT
confronted with the need to take immediate  CONCEPT OF “STRESS BUCKETS” – when
action, the body prepares to attack/fight and stress level is TOO HIGH, the bucket
defend oneself from the pursuing threat, OR to overflows. To prevent consequences
run & flee from the ensuing danger (undesirable health effects), people should
monitor the amount of stress in their
PROCESSES during the fight-or-flight stress buckets so they do not overflow
1. Increase in heart rate
 WAY TO REDUCE AMOUNT OF STRESS
1) To install “taps” that they can turn on to
draw out some stress to maintain their
buckets at a moderate level
- Taps are different stress
management STRATEGIES

STRESS MANAGEMENT STRATEGIES

1) RECOGNIZE the stressors and their
emotional & physical reactions to stress
2) DETERMINE which stressors can and
cannot be modified
 Strategies can be classified into 2
categories

PROBLEM-FOCUSED strategies – used to

change the intensity of stess by managing
tasks over a period and to lessen exposure to
stress by taking regular breaks & brainstorming
alternative ways of coping with stressors

EMOTION-FOCUSED strategies – applicable to

situations that CANNOT be changed
EX: people can reduce the intensity of their
emotional reactions like making themselves feel
better. People can engage in meditation, etc.

 With EFFECTIVE coping skills, people can

manage stress. They can learn REFRAMING
or twisiting positively/redirecting their
thoughts to an optimistic belief system

 REFRAMING is not a denial of a situation,

rather, it can help people build their
resiliency during stressful times
- They shoud identify the stressor & create
new & “reframed” perspectives that
aloows them to see the bigger picture of
the situation

 TIME & MONEY MANAGEMENT – an

effective skill in coping with stress relevant
to students & working individuals
o Because time & money are
constantly in high demand, they are
considered two of the main stressors
common to people

 JOURNALING is another coping technique in

stress management. By keeping a journal,
one can be attentive to all the good
things in life
o It provides a HEALTHY WAY to vent
thoughts & feelings
o It is believed that UNEXPRESSED
thoughts & frustrations eventually
become toxic in one’s system
o GRATITUDE JOURNAL – write each
night about the things that one is grateful
for