GEC 1- Understanding the Self

CHAPTER 2: MANAGING AND CARING THE SELF

Lesson 4:
Less Stress, Care More

Intended learning Outcomes

1. Differentiate the two types of stress.

2. Understand how stress manifest in human body.
3. Describe the different strategies to cope up with stress.

Introduction

Stress is part of our day to day life. Every human being in this society is experiencing
it. In this lesson, we will be discussing the different types of stress, how it affects us and how
to cope up with it.

Discussion:

DEFINING STRESS
Stress- It is the body’s nonspecific response to any demand (Hans Selye)

Two types of stress

 Distress- it has negative connotation that cause diseases
 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
• 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.
• 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.
• The stress response begins in the brain.
• Amygdala- an area of the brain that contributes to emotional processing

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• 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
• Stop, breathe and tell yourself: “ This is hard and I will get through this 1 step at a
time.”
• Acknowledge to your self, what you are feelings. All feelings are normal so accept
whatever you are feeling.
• Find someone who listens and is accepting. You do not need advice. You need to be
heard.
• Maintain your normal routine as much as possible.
• Allow plenty of time for a task.
• Take good care of yourself. Remember to:
- Get enough rest. Sleep at least 6 hours and not more than 9 hours.
- Eat regularly and make healthy choices.
- Know your limits when you need to let go.
- Identify or create a nurturing place in your home.
- Practice relaxation and meditation.
- 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

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• 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.