INITAO COLLEGE Course Code: GE1

Jampason, Initao, Misamis Oriental Course Title: Understanding the Self

1st Semester, S.Y. 2020 - 2021 Unit: 3 (Lecture)
Lesson 3: Less Stress, More Care
Hans Selye
 (1907-1982) was a Hungarian endocrinologist, first to give a scientific explanation for biological stress.
 It is essential to differentiate between the unpleasant or harmful variety of stress termed distress,
which often connotes disease, and eustress, which often connotes euphoria.
 Eustress is a stress in daily life that has positive connotations such as marriage, promotions, baby,
winning money, new friends, and graduation; while
 Distress is stress in daily life that has negative connotations such as divorce, punishment, injury,
negative feelings, financial problems, and work difficulties.
 Explained his stress model based on physiology and psychobiology as General Adaption Syndrome
(GAS).
 His model states that an event that threatens an organism’s well-being (a stressor) leads to a three-
stage bodily response.
There are three components to the General Stress Syndrome:
1. The alarm stage:
- Upon encountering a stressor, body reacts with “fight-or-flight” response and sympathetic nervous
system is activated.
- Hormones such as cortisol and adrenalin released into the bloodstream to meet the threat or danger
- The body’s resources now mobilized.
2. The stage of resistance:
- Parasympathetic nervous system returns many physiological functions to normal levels while body
focuses resources against the stressor.
- Blood glucose levels remain high, cortisol and adrenalin continue to circulate at elevated levels, but
outward appearance of organism seems normal.
- Increase HR, BP, breathing.
- Body remains on red alert.
3. The exhaustion stage:
- If stressor continues beyond body’s capacity, organism exhausts resources and becomes susceptible to
disease and death.
Stress Diseases are maladies caused principally by errors in the body’s general adaptation process.
Chronic Stress
- is unpleasant, even when it is transient.
- A stressful situation – whether something environmental, such as a looming work deadline,
physiological, such as persistent worry about losing a job- can trigger a cascade of stress hormones
that produce well-orchestrated physiological change.
- This will make the heart pound and breathing quicken. Muscles tense and beads of sweat appear.
“fight-or-flight”- is response of reactions to stress because it evolved as a survival mechanism, enabling
people and other mammals to react quickly to life-threatening situations.
Research suggests that chronic stress contributes to high blood pressure, promotes the formation of artery-
clogging deposits, and causes brain changes that may contribute to anxiety, depression and addiction.

The stress response begins in the brain. When someone experience a stressful event (danger), the amygdala,
an area of the brain that contributes to emotional processing, sends a distress signal to the hypothalamus. This
area of the brain functions like a command center, communication with the rest of the body through the
nervous system so that the person has the energy to fight or flee.
Two Components of Autonomic Nervous System:
 Sympathetic Nervous System- functions like a gas pedal in a car. It triggers the fight-or-flight
response, providing the body with a burst of energy so that it can respond to perceived dangers.
 Parasympathetic Nervous System- acts like a brake. It promotes the “rest and digest” response that
 calms the body down after the danger has passed.
HPA axis
- second component of the stress response system that hypothalamus activates. This network consists of
the hypothalamus, the pituitary gland, and the adrenal glands.
- Relies on the series of hormonal signals to keep the sympathetic nervous system “gas pedal” – pressed
down.
If the brain continues to perceive something as dangerous, the hypothalamus releases corticotropin- releasing
hormone (CRH), which travels to the pituitary gland, triggering the release of adrenocorticotropic hormone
(ACTH). This hormone travels to the adrenal glands, prompting them to release cortisol. The body thus stays
revved up and on high alert. When the threat passes, cortisol levels fall. The parasympathetic nervous system-
the “brake”- then dampens the stress response.
Techniques to Counter Chronic Stress
 Relaxation response such as deep abdominal breathing, focus on a soothing word (ex. Peace or
calm), visualization of tranquil scenes, repetitive prayer, yoga, and Tai chi.
 Physical activity people can use exercise to stifle the build-up of stress in several ways. Exercise,
such as taking a brisk walk shortly after feeling stressed, not only deepens breathing but also helps
relieve muscle tension.
 Social support. Confidants, friends, acquaintances, co-worker, relatives, spouses, and companions all
provide a life-enhancing social net – and may increase longevity.
The Cultural Dimension of Stress and Coping
 Person’s internalized cultural values, beliefs, and norms affect the appraisal process of stressors and
the perceived appropriateness of coping responses.
 These cultural factors delimit the coping options available to an individual in the face of stress.
 As follows, stress and coping are universal experiences faced by individuals regardless of culture,
ethnicity, and race, but members of different cultures might consider and respond to stressors
differently with respect to coping goals, strategies, and outcomes.
Self- care Therapy
A positive way to counter stress in self-care therapy:
1. Stop, breathe, and tell yourself: “This is hard and I will get through this 1 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 listens and is accepting. You do not need advice. You need to be heard.
4. Maintain your normal routine as much as possible.
5. Allow plenty of time for a task.
6. Take good care of yourself. Remember to:
 Get enough rest and sleep. Sleep at least 6 hours and not more than 9 hours.
 Eat regularly and make healthy choices.
 Know your limits and when you need to let go.
 Identify or create a nurturing place in your home. (ex. Nice view, soothing music and a rocking
chair)
 Practice relaxation or meditation.
 Escape for a while through meditation, a book, a movie, or taking a short trip.
Self-compassion Therapy
 Self-compassion entails being warm and understanding toward ourselves when we suffer, fail, or feel
inadequate, rather than ignoring our pain or flagellating ourselves with self-criticism. Self-
compassionate people recognize that being imperfect, failing, and experiencing life difficulties is
inevitable, so they tend to be gentle with themselves when confronted with painful experiences rather
than getting angry when life falls short of set ideals. People cannot always be or get exactly what they
want. When this reality is denied or fought against suffering increases in the form of stress, frustration
and self-criticism. When this reality is accepted with sympathy and kindness, we generate positive
emotions of kindness and care that help us cope.
Self-compassion Phrases
  This is a moment of suffering- helps to mindfully open to the sting of emotional pain.
 Suffering is a part of life – reminds us that suffering unites all living beings and reduces the tendency to
feel ashamed and isolated when things go wrong in our lives.
 May I be kind to myself- begins the process of responding with self-kindness rather than self-criticism.
 May I give myself the compassion I need- reinforces the idea that you both need and deserve
compassion in difficult moments.
You can take a deep breath, put your hand over your heart, or gently hug yourself (if you feel
comfortable doing so), and repeat the following phrases above.
Self-compassion and Emotional Well-Being
- Self-compassion is the lack of self-criticism (known to be an important predictor of anxiety and
depression.
- Self-compassion sill offers protection against anxiety and depression when controlling foe slelf-criticism
and negative affect.
- Self-compassionate people recognize when they are suffering, but are kind toward themselves in these
moments, acknowledging their connectedness with the rest of humanity.
Self-compassion, Motivation, and Health
- Self-compassion enhances motivation rather than self-indulgence.
- Self-compassionate people aim just as high, but also recognize and accept that they cannot always
reach their goals.
- Self-compassionate people also have been found to have less motivational anxiety and engage in fewer
self-handicapping behaviors such as procrastination than those who lack self-compassion.
Self-compassion versus Self-esteem
- Self-compassion is moderately associated with trait levels of self-esteem.
- self-esteem
 had a robust association with narcissism
 thought to be an evaluation of superiority/inferiority that helps to establish social rank stability
and is related to alerting, energizing impulses and dopamine activation
- Self-compassion
 Predicts greater happiness and optimism as well as less depression and anxiety when
controlling for self-esteem.
 Had no association with narcissism
 People are less focused on evaluating themselves, feeling superior to others, worrying about
whether or not others are evaluating them, defending their viewpoints, or angrily reacting against
those who disagree with them.
Self-compassionate Letter (example of self-compassion exercise)
 Candidly describe a problem that tends to make you feel bad about yourself, such as physical flaw, a
relationship problem, or failure at work or school. Note what emotions come up- shame, anger,
sadness, fear- as you write.
 Next think of an imaginary friend who is unconditionally accepting and compassionate; someone who
knows all your strengths and weaknesses, understands your life history, your current circumstances,
and understands the limits of human nature.
 Finally, write a letter to yourself from that perspective. What words would he or she use to convey deep
compassion? How would your friend remind you that you are only human? If your friend were to make
any suggestions, how would they reflect unconditional understanding?
 When you are done writing, put the letter down for a while and come back to it later.
Then read the letter again, letting the words sink in, allowing yourself to be soothed and comforted.
Less Stress, More Care
We should be in control of the stress that confronts us every day. Otherwise, when we are overwhelmed by
stress it can be detrimental to our health. Self-care and self-compassion are two ways to positively confront
stress. We should love and care for our self-more and more each day.
THE END