KAYA PA BA?

A St re s s Ma n a g e m e n t W o rk s h o p

Jamaica Ann Santos, RPm, CHRA

 Kumust a ka?
Okay ka lang ba?
 • St r e s s can be defined as a state of
worry or mental tension caused by a
difficult situation.
• Stress is a na tura l hum a n re s p o ns e
tha t p ro m p ts us to a d d re s s
c ha lle ng e s a nd thre a ts in o ur live s .
Eve ryo ne e xp e rie nc e s s tre s s to s o m e
d e g re e .
• The wa y we re s p o nd to s tre s s ,

STRESS ho we ve r, m a ke s a b ig d iffe re nc e to
o ur o ve ra ll we ll-b e ing .

-World He a lth O rg a niza tion

 Menta l, p hysica l, emotiona l,
STRESS b e ha vio ra l re a c tio ns to a ny
p e rc e ive d d e ma nd s o r thre a ts
What are the things
that stress you out?
Know your personal
sources of stress
 Don’t compare your
stressors with other people
SO URC ES O F STRESS
Environme nta l
• Noise, clutter, weather, pollution, news. etc.
• Fast paced society (pressure to respond
quickly, eat junk/lack of exercise
• Demands (school, work, family, church,
community)
• Situations (accidents, assignments,
emergencies)
• Change (Loss, moving, course of study, support
SO URC ES O F STRESS
Inte rp e rsona l
• Conflicts with parents, siblings, partners,
friends, co-workers, teachers, etc.

Physiolog ic a l
• La c k of sle e p , injury, p oor nutrition, illne ss, p a in,
hormone fluc tua tions, e tc
SO URC ES O F STRESS
Intra p e rsona l
• The inability to say “no” to someone
• The need to be liked by everyone
• Negative/critical self-talk
• Extremely high expectations of ourselves
• Personal sensitivity to criticism
 How do you know
you’re stressed out?
 What are your
symptoms of stress?
SYM PTO M S O F STRESS
FIG HT O R FLIG HT RESPO N SE
FIG HT O R FLIG HT
When the situations seem threatening to
use , our b od y re a c ts q uic kly to sup p ly
p rote c tion b y p re p a ring to ta ke a c tion.

This p hysiolog ic a l re a c tion is known a s

the “fig ht” or “flig ht” re sp onse .
• The p hysiolog ic a l re sp onse to a stre ssor
is known a s re a c tivity
• Physiolog ic a l re sp onse s c a n a c c umula te
a nd re sult in long -te rm we a r on the b od y
 Stress affects both the mind and the
b o d y. A little b it o f s tre s s is g o o d a nd
c a n he lp us p e rfo rm d a ily a c tivitie s .
STRESS To o m uc h s tre s s c a n c a us e p hys ic a l
a nd m e nta l he a lth p ro b le m s .
-World He a lth O rg a niza tion
 People normally
think that they don’t
have time for stress
management
If you don’t take time for
stress management,
it will cost you more
in the long run
Stress is also healthy if it
is in a right amount
St ress
Thermomet er
Learn and use variety of techniques
to b ring your stre ss le ve l d own
 What are some of the
things you do to lower
your stress level?
WAYS TO REDUC E STRESS
Breathing
Exercises
DEEPBREATHING
WAVEBREATHING
 3- COUNT
BREATHING
ALTERNATE
NOSTRIL
BREATHING
PROGRESSIVE
MUSCLE
RELAXATION
(PMR)
IMAGERY AND
VISUALIZATION
 COLOR
BREATHING
IMAGERY AND
VISUALIZATION
 There’s NO sta nd a rd wa y of ma na g e
o ur stre ss.

Yo u c a n slig htly c ha ng e the ste p s to

ma ke it yo ur o wn

The id e a is to ma ke the re la xa tio n

te c hniq ue wo rk fo r yo u, yo ur ne e d , a nd
yo ur situa tio n
Be gentle on yourself!