Stress

Stress &
&
Self-Care
Self-Care
 Stress
A feeling of being overwhelmed, worried or run-down.

Affects all ages, genders, and circumstances and

can lead to both physical and psychological health
issues.

Any uncomfortable emotional experience

accompanied by predictable biochemical,
physiological, and behavioral changes.

Some stress can be beneficial while some can have health consequences and
adversely affect our body systems.
 Eustress
Eustress DIstress
dISTRESS
Stress in daily life that has Stress in daily life that has
positive connotations. negative connotations.
Examples are marriage, Examples are divorce,
promotion, baby, new punishment, injury, negative
friends and graduation. feelings, financial problems, and
work difficulties.
Causes much less Causes much more damage
damage when the than eustress.
body undergoes
non-specific

- Hans
responses to the
stimuli.
 General
General adaptation or how an individual accepts stress that

Stress
determines ultimately whether the person can adapt successfully to
change.

1. The alarm stage

2. The stage of resistance

Syndrome 3. The exhaustion

stage
 Stress
Diseases
-Maladies caused principally by errors in the
body’s general adaptation process.
-Will not occur when all the body’s regulatory
processes are properly checked and balanced.

-An absolute excess, deficiency, or

disequilibrium in the amount of hormones is the
biggest problem in causing disease.
•
Chronic
Chronic stress is unpleasant even when it is transient.

Stress
• Any stressful situation can trigger a cascade of stress hormones
that produce well-orchestrated physiological changes, also known
as the “fight or flight” response.
• Research suggest that chronic stress
contributes to high blood pressure and
causes brain changes that may
contribute to anxiety, depression and
addiction. May also contribute to obesity.
 Stress
Response
• The stress response begins in the brain.
• When someone experiences a stressful event, the
amygdala, an area of the brain that contributes to emotional
processing, sends a distress signal to the hypothalamus.
This area acts as a command center communicating with
the rest of the body through the nervous system so that the
person has the energy to fight or flee.
 Counter
Several techniques to counter chronic stress

Chronic 1. Relaxation Response

2. Physical Activity

Stress
3. Social Support
 Self-Care
A positive way to counter stress

Therapy
1. Stop, breathe, and tell yourself: “This is hard and
I will get through this one step at a time.
2. Acknowledge to yourself what you are feeling.
3. Find someone who listens and is accepting.
You don’t need advice. You need to be heard.
4. Maintain your normal routine as much as
possible.
5. Allow plenty of time for a task.
 A positive way to counter stress

Therapy
6. Take good care of yourself. Remember to:
-Get enough rest and sleep.
-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.
-Practice relaxation or meditation.
-Escape for a while through meditation, reading
a book, watching a movie or taking a short trip.
 Self-
Another way to counter stress

Compassion
Self-compassion entails being warm and
understanding toward ourselves when we
suffer, fall, or feel inadequate, rather than
flagellating ourselves with self-criticism.

Therapy
It recognizes that being imperfect and
experiencing life difficulties is inevitable, so we
soothe and nurture ourselves.
It helps us to feel less desolate and isolated when
we are in pain.
 Self-
Self – compassion phrases

Compassion
This is a moment of suffering.
Suffering is a part of life.

Therapy
May I be kind to myself.
May I give myself the compassion I need.
 Self-Compassion &
Emotional Well-Being
Greater self-compassion is linked to less anxiety & depression.
Self-compassionate people recognize when they are suffering,
but are kind toward themselves in these moments.
Self-compassion is associated with greater wisdom and
emotional intelligence.
Self-compassionate people also report
greater emotional coping skills and
bolsters positive state of being.
 Self-Compassion,
Motivation & Health
Research supports that self-compassion enhances motivation.
Self-compassionate people aim just as high as perfectionists
but also recognize and accept that they cannot always
reach their goals.

Self-compassionate is also linked to

greater personal initiative, the desire to
reach one’s full potential and with
mastery goals.
Tha