Republic of the Philippines

COMMISSION ON HIGHER EDUCATION

SAMAR COLLEGES
Catbalogan City, Samar
Tel.Nos. (055) 251-3021, 543-881, Fax (055) 251-3021

REPORTER #5

Lesson 3: Less Stress, More Care

Name of Reporters:
 JOEL D. BOLLIDO
 VICTOR MONERA TORING JR.
 DHARYLLE CORTAN

Subject & Code : UNDERSTANDING THE SELF-20265

Class Schedule : FRIDAY-SATURDAY: 4:30-6:00 PM
Instructor : RONALYN DELMO ABAIGAR

Lesson 3: Less Stress, More Care

Lesson objectives:

At the end of this lesson, you should be able to:

 Explain the effects of stress to one’s health

 Examine cultural dimension of stress and coping; and
 Design a self-care plan

INTRODUCTION:

 The American psychological association (2017) has these statements about stress “stress
is often described as a feeling overwhelmed, worried, or run down. Can affect people of
all ages, genders, and circumstances and can lead to both physical and psychological
health issue.
 Some stress can be beneficial at times, producing a boost that provides the drive and
energy and energy to help people get through situation like exam or work deadlines.
 However, an extreme amount of stress of stress can have health consequences and
adversely affect immune, cardiovascular, neuroendocrine and central nervous system.

STRESS AND HUMAN RESPONSES

 Hans Selye defined stress as the body’s nonspecific responses to any demand, whether it
is caused by or result in pleasant or unpleasant stimuli.
 Eustress- is stress in daily life that has positive connotations.
 Distress- is stress in daily life that has negative connotations.
 Eustress causes much less damage that distress.
 Selye hypothesized a general adaptation or stress syndrome. This general stress syndrome
affects the whole body.

THE GENERAL STRESS SYNDROME HAS THREE COMPONENTS:

1. THE ALARM STAGE- represent a mobilization of the body’s defensive forces.

The body preparing for the “fight or flight”
2. THE STAGE OF RESISTANCE- The body becomes adaptive to the challenge
and even begin to resist it.
3. THE EXHAUSTION STAGE- The body dies because it has used up its
resources of adaptation energy. Thankfully few people ever experience this last
stage.
 They will not occur when all the body’s regulatory processes are properly checked and
balanced.

 The stress begins in the brain

 AMYGDALA- An are of the brain that contributes to emotional processing. The
amygdala interprets the images and the sounds.
 When it perceives danger, it instantly sends a distress signal to the HYPOTHALAMUS
 HYPOTHALAMUS- This are of the brain function like a command center,
communicating with the rest of the body through the nervous system.

 After
the
 amygdala send distress signa, the hypothalamus activates the sympathetic nervous
system by sending signals through the autonomic nerves to the adrenal glands.
 These glands respond by pumping the hormone epinephrine (adrenaline) into the blood
stream. As epinephrine circulates through the body, it brings on a number of
physiological changes.
 The heart beats faster than normal, pushing blood pressure go up to the muscles, heart
other vital organs.
 Pulse rate and blood pressure go up. The person undergoing these changes also starts to
breath more rapidly.
 The small airways in the lungs open wide. This way the lungs can take it as much oxygen
as possible with each breath.
 Extra oxygen is sent to the brain, increasing alertness. Sight, hearing and other senses
become sharper.
 All of these changes happen so quickly that happen are not aware of them.

TECHNIQUES TO COUNTER CHRONIC STRESS

1. Relaxation responses- Eliciting the relaxation response is simple, he

explained: Once or twice a day for 10 to 20 minutes, sit in a relaxed position, eyes
closed, and repeat a word or sound as you breathe. Some people use such words
as "love" or "peace." Others say traditional prayers.

2. Physical activity- People can used exercise to stifle the buildup of stress in several
ways.
3. Social support- confidant, friends, acquaintances, co-workers, relatives, spouses, and
companions all provides life enhancing social net, and may increase longevity.