REVIEWER IN SELF

STRESS
Stress is often termed as a twentieth century syndrome, born out of man’s race
towards modern progress and its ensuing complexities. - Benjamin Franklin
According to Selyle (1956), - Stress is defined as the pressure experienced by a
person in response to life demands.
According to Selye (1976) - Stress is a process of adjusting to or dealing with
circumstances that disrupt or threaten to disrupt a person’s physical or psychological
functioning.
Stress is tension, strain, or pressure from a situation that requires us to use, adapt, or
develop new coping skills.
STRESSOR Types of Stressors:
● Stressor is the stimuli proceeding ● Physiological stressors:
or precipitating a change. ○ Chemical Agents
SIGNS OF STRESS ○ Physical Agents
● Insomnia Illness, injuries, hormonal
● Loss of Mental Concentration fluctuations, inadequate sleep or nutrition
● Absenteeism ○ Infectious agent
● Depression ○ Nutrition Imbalances
● Extreme anger and frustration ○ Genetic or Immune
● Family conflict Disorders
● Migraine, Headaches and back ● Psychological Stressors:
problems ○ Accidents can cause stress
CAUSES OF STRESS for the victim, the person
● Job Insecurity who caused the accident
● High Performance Demand and the families of both
● Bad Boss ○ Stressful experiences of
● Workplace Culture family members and friends
● Personal of Family Problems ○ Fear of aggression or
● Technology mutilation from others such
Types of Stress as murder, rape, terrorist
● Distress and attacks.
○ Stress due to an excess of ○ Events that we see on T.V.
adaptive demands placed such as war, earthquake,
upon us. violence
○ Negative Stress Results: ○ Developmental and life
Loss of Motivation, events
Reduces Effectiveness, ○ Rapid changes in our
Physical, Mental, and world, including economic
Behavioral Problems. and political structures and
● Eustress: technology
○ The optimal amount of Sources of Stress
stress, which helps to ● Internal stressors:
promote health and growth. ○ They originate within a
○ Positive stress results: person e.g.: cancer, feeling
Enables Concentration, of depression.
Increases Performance, ● External stressors:
Energizes You Into Motion.
 ○ it originates outside the
individual e.g.: moving to
another city, death in a
family.
● Development stressors:
○ It occurs at predictable
times throughout an
individual’s life. E.g.:
child-beginning of school.
● Situational stressors:
○ They are unpredictable and
occur at any time during
life. It may be positive or
negative. E.g.: death of
family members,
marriage/divorce.
INDICATORS OF STRESS
● Physiological Indicators:
○ The physiological signs and
symptoms of stress result
from activation of
sympathetic and neuro -
endocrine systems of the
body.
● Psychological Indicators:
○ The manifestations: of
stress include anxiety, fear,
anger, depression and
unconscious ego defense
mechanisms.
○ Anxiety: state of mental
uneasiness, apprehension,
dread or feeling of helpless.
○ Fear: it is an
emotion/feeling of
apprehension aroused by
impending or seeming
danger, pain or threat.
○ Depression: it is an
extreme feeling of sadness,
despair, lack of worth or
emptiness.
○ Unconscious ego: it is a
psychological adaptive
mechanism developing as
the personality attempts to
defend itself and alley inner
tensions.
● Cognitive Indicators:
○ Problem Solving: The
person assesses the
situation or problem
analyzes, chose
alternatives, carries out
selected alternatives and
evaluates.
○ Structuring:
Arrangement/manipulation
of a situation so that
threatening events do not
occur.
○ Self-Control: assuming a
manner and facial
expression that conveys a
sense of being in control or
in change.
○ Suppression: Willfully
putting a thought or feeling
out of mind.
○ Daydreaming: Unfulfilled
wishes and desires are
imagined as fulfilled or a
threatening experience is
reworked or replayed so
that it ends differently from
reality.
TYPES OF STRESS MANAGEMENT
● Acute Stress - is usually for a
short time and may be due to work
pressure, meeting deadlines
pressure or minor accident, over
exertion, increased physical
activity, searching for something
but you misplaced it, or similar
things.
● Chronic Stress - This type of
stress is the most serious of all the
3 stress types. Chronic stress is a
prolonged stress that exists for
weeks, months, or even years.
CAUSES OF STRESS MANAGEMENT
● Whenever our body feels
something is not favourable, then it
tries to defend itself.
● There are several causes of stress.
For example, you are under stress
 when you are worried about
something, worried about your
children, worried about the illness
of your father, worried about your
job security, or worried about your
loans or similar things.
ADVANTAGES OF STRESS
MANAGEMENT
Business advantages of stress
management:
● Less absenteeism due to
stress-related disorders
● Less worker’s compensation loss
due to stress-related illness or
accidents
● Improved job performance
● Less stressful, more efficient
workplace
● Improved employee attitude
● Improved employee overall health
DISADVANTAGE OF STRESS
MANAGEMENT
● Stress is a disadvantage because
it can potentially raise your heart
rate and weaken your immune
system.
COPING WITH STRESS
Coping refers to the strategies you
use with real or imagined problems to
protect yourself against negative
emotions.
Types of Coping
● Problem - focused coping
○ It targets on controlling or
changing the source of
stress
○ It tackles the source in a
practical manner
○ Strategies include
employing problem-solving
techniques, time
management, and getting
relevant social support.
Emotion - focused coping
● It involves lowering, if not
eliminating, negative emotional
responses
● Strategies include distraction,
talking out or verbalizing your
problem, prayer and meditation
Cognitive coping
● It involves a conscious intellectual
activity if managing stressful
situation
● You use your mind to combat
stress - including thoughts
24 POSITIVE COPING STRATEGIES
FOR STRESS
Physical and lifestyle strategies
1. Abdominal breathing and
relaxation
2. Low stress diet
3. Regular exercise
4. Balance fun and work
5. Mini-breaks
6. Time Management
7. Sleep Hygiene
8. Choosing non toxic environment
9. Material security
Emotional Strategies
1. Social support and relatedness
2. Self-nurturing
3. Good communication
4. Assertiveness
5. Recreational Activities
6. Emotional release
7. Sense of Humor
Cognitive Strategies
1. Constructive thinking
2. Distraction
3. Task-oriented approach to
problems
4. Acceptance
5. Tolerance for ambiguity
Philosophical / Spiritual Strategies
1. Consistent goal
2. Positive Philosophy in life
3. Religious/spiritual life commitment
ABC OF STRESS MANAGEMENT:
● Always take time for yourself at least ● Manage money well, seek advice and
30 min/day. save at least 10% of what you earn.
● Be aware of your own stress meter; ● No is a word you need to learn to use
know when to step back and cool without feeling guilty.
down. ● Outdoor activities by yourself, or with
● Concentrate on controlling your own friends and families, can be a great
situation, without controlling everybody way to relax.
else. ● Play your favorite music rather than
● Daily exercise will burn off the stress watching TV.
chemicals. ● Quit smoking; it is stressing your body
● Eat lots of fresh fruit, veggies, bread daily, not to mention killing you too.
and water; give your body the best for ● Relationships; nurture and enjoy them,
it to perform at its best. learn to listen more and talk less.
● Forgive others, do not hold grudges ● Sleep well, with firm mattress and
and be tolerant; not everyone is supportive pillow; don't over heat
capable as you. yourself and allow plenty of ventilation.
● Gain perspective on things, how ● Treat yourself once a week with a
important is the issue? massage, dinner out and the movies.
● Hugs, kisses and laughter; have fun ● Understand things from the other
and don't be afraid to share your person point of view.
feelings with others. ● Verify information from the source
● Identify stressors and plan to deal with before exploding.
them better next time. ● Worry less, it really doesn't get things
● Judge your own performance completed better or quicker.
realistically; don't set goals out of your ● Yearly goal setting; plan what you
own reach. want to achieve based on your
● Keep a positive attitude, your outlook priorities in
will influence outcomes and the way your career, relationships etc
others treat you. ● Zest for life; each day is a gift, smile
● Limit alcohol, drugs and other and be thankful that you're the part of
stimulants,they affect your perception the bigger picture.
and behavior.
MATERIAL SELF
● The Material Self is a total of all the tangible things you own:
○ Your Body
○ Your Possessions
○ Your home
● Consumption
○ The process in which the substance of a thing is completely destroyed, used
up, or incorporated or transformed into something else.
● Production
○ Production is the method of turning raw materials or inputs into finished goods
or products in a manufacturing process. In other words, it means the creation
of something from basic inputs.
● Consumer Behaviour
○ Consumer behaviour is the study of when, why, how and where people do or
do not buy a product.
○ In the study of consumer behaviour the main focus is the customer
satisfaction because customer is the only person with whose presence
businesses actually exists.
● Types of Consumer
○ Buyer
■ Consumer
■ Customer
■ Institutional Buyer
■ Ultimate buyer
○ Consumer - “Consumer is a purchaser of goods and services for immediate
use or consumption”.
○ Buyer - he is the person who purchases goods for resale, use in production,
or for use of somebody else.
○ Customer - the one who purchases goods for own use, for the use of others,
or regular customer of a particular product and is regular customer of
particular shop.
○ Institutional buyer - these are either govt. Institutions or private organizations.
● Characteristics of consumer behaviour
○ “What to buy, when to buy, how to buy, where to buy & how much to buy.”
○ Comprises both mental and physical activities of the consumer.
○ Complex behaviour and dynamic which keeps on changing constantly.
○ Buying behaviour is affected by various internal factors like his needs, wants,
attitudes & motivates and also by environmental factors etc.
○ Consumer behaviour starts before buying and even after buying.
● Ultimate Consumer
○ Whoever consumes or uses something. They don’t buy it to sell it on or give it
to someone.
● Importance/Need of study of consumer behaviour
○ To make better strategies for increasing profits.
○ To take into consideration customer’s health, hygiene & fitness.
○ To know the buying decisions and how consumer make consumption.
○ Consistent change in consumer’s tastes or preferences.
○ To avoid future market failures.
● Buying Motives
○ According to D.J. Ducan, “buying motives are those influences or
considerations which provide the impulse to buy, induce action or determine
choice in the purchase of goods and services”.
● Cultural Factors affecting Consumer Behavior
○ Consumer behavior deals with the study of buying behavior of consumers.
○ There are several factors which influence the buying decision of consumers,
cultural factors being on of the most important factors.
○ Cultural factors comprise of set of values and ideologies of a particular
community or group of individuals .
● The Influence of cultural factors on buying decision of individuals
○ Subcultures - Each culture further comprises of various subcultures such as
religion, age, geographical location, gender (male/female), status etc.
○ Religion (Christianity, HIndu, Muslim, Sikhism, jainism etc.) - A Hindu
bride wears red, maroon or a bright color lehanga or saree whereas a
Christian bride wears a white gown on her wedding day. It is against Hindu
culture to wear white on auspicious occasions. Muslims on the other hand
prefer to wear green on important occasions.
 ○ Status (Upper Class, Middle class and Lower Class) - An individual from
an upper middle class would spend on luxurious items whereas an individual
from middle to lower income group would buy items required for his/her
survival.
○ Gender (Male/Female) - People generally make fun of males buying fairness
creams as in our culture only females are expected to buy and use beauty
products. Males are perceived to be strong and tough who look good just the
way they are.
● Social Factors affecting Consumer Behavior
○ Reference Groups-Reference groups comprise of people that individuals
compare themselves with.
■ Primary Group-consists of individuals one interacts with on a regular
basis.
● Friends ● Relatives
● Family ● Co Workers
Members
■ Secondary Groups - Secondary groups share indirect
relationship with the consumer.
○ Immediate Family Members
○ Relatives
○ Role in the Society
○ Status in the society
● Role in the Society-Each individual plays a dual role in the society depending on the
group he belongs to.
● Personal Factors affecting Consumer Behavior
○ Occupation-The occupation of an individual plays a significant role in
influencing his/her buying decision.
○ Age-Age and human lifecycle also influence the buying behavior of
consumers.
○ Economic Condition-The buying tendency of an individual is directly
proportional to his income/earnings per month.
○ Lifestyle-Lifestyle, a term proposed by Austrian psychologist Alfred Adler in
1929, refers to the way an individual stays in the society.
○ Personality-An individual’s personality also affects his buying behavior. Every
individual has his/her own characteristic personality traits which reflect in
his/her buying behavioral fitness freak would always look for fitness
equipment's whereas a music lover would happily spend on musical
instruments, CDs, concerts, musical shows etc.
● Psychological Factors affecting Consumer Behavior
○ Perception-What an individual thinks about a particular product or service is
his/her perception towards the same.
● There are three different processes which lead to difference in perception:
○ Selective Attention - Selective attention refers to the process where
individuals pay attention to information that is of use to them or their
immediate family members.
○ Selective Distortion - Consumers tend to perceive information in a way
which would be in line to their existing thoughts and beliefs.
 ○ Selective Retention - Consumers remember information which would be
useful to them, rest all they forget in due course of time.
○ Learning-Learning comes only through experience. An individual comes to
know about a product and service only after he/she uses the same.
○ Beliefs and Attitude-Beliefs and attitude play an essential role in influencing
the buying decision of consumers.
● Filipino Consumer Trends
○ BEAUTY-Filipinos like to look good.
○ HEALTH-Filipinos are trying to stay healthy .
○ HYGIENE-Germ protection need arises. Filipinos purchased more hand
sanitizers and baby wipe/wet tissues.
○ CONVENIENCE-Lifestyle on the go. Ready to drink, all in one and multi
benefit products that are “instant” and “quick” continue to stir the market.
Growth of sachet users.
● Guidelines for dressing well to improve your confidence
○ Fit matters-The fit of your clothes make a difference in the way you look and
feel while wearing them.
○ Be comfortable-comfort matters just as much as fit when it comes to how
clothes make you feel.
○ Find styles that work-There are some cuts that look great
○ on everyone.
○ If you don’t love it, don’t buy it.
○ Dress for the occasion.
● LEARNING AND PERFORMANCE
○ Learning-refers to change in behavior potentiality
○ Performance-refers to the translation of this potentiality into behavior
● DIRECTIONS OF LEARNING
○ Positive(increase in the rate of change or growth)
○ Negative(decrease in the rate of change or growth)
● BASIC PRINCIPLES OF LEARNING
○ Recency. Most recent impression or association is more likely to be recalled.
○ Frequency. Knowledge encountered most often is more likely to be recalled.
○ Vividness. Learning is proportional to vividness of the process.
○ Exercise. Using what has learned will help its likelihood to be recalled.
○ Readiness. Readiness to learn is proportional to the efficiency of learning.
● IMPROVE YOUR STUDY HABITS
○ Attend all classes
○ Take good notes.
○ Study your lessons and other reading materials daily.
○ Research to improve your background in the course.
○ develop a list of possible questions,
○ Ask questions in class,
○ Review an previous exams (when available),
○ avoid a last minute cram session, and sleep at least 8 hours the night before
the exams.
○ Eat nutritious food.