CHAPTER 8

Stress Busting In Middle and

Late Adolescence
 What gives you stress?
How Do you deal with stress?
What do you do when you are stressed
out?
 Stress and Your body

STRESS
referring to pressure , tension ,
hardship , emphasis , or importance.
Dr. Hans Selye ( 1907-1982)
• an endocrinologist , who made the first
scientific study on “stress” to refer to the
body’s reaction to perceived threats or
tension that affects our body’s balance
( homeostasis).
• Balance – refers to our normal ,
healthy ,steady state.
• According to Selye , when we are
faced with a stressful situation , our
body reacts in an attempt to adjust
to it. He developed a model to
explain this bodily response called
the GENERAL ADAPTATION
SYNDROME ( GAS ).What
happens to our body in the face of a
stressor?
• Our hormonal system runs and
alerts the body to focus on the
stressful event. If stress continues
to affect our balance , we produce
adrenaline which causes our
hearts to beat faster and mobilize
our body to do something.
 SELYES General Adaptation Syndrome
• In the face of stress , our body
reacts to the situation. Dr .Selye
explained these bodily responses
through this model that comes in
three phases.
1. The Alarm Phase
• You recognize the stressor. It could
be a problem , a difficulty , or threat
stirring reactions in your body. The
nervous system is activated. Your
hormones act up , producing a surge
of energy intended to allow you to
handle the stressful situation.
2. The Resistance Phase
• Being able to handle stress or
adapt to the situation , you are able
to restore a sense of balance once
again. Your defenses may still be
up, though. Your body is still in a
state of arousal to resist any effects
of stress in you.
3. The Exhaustion Phase
• if the stressful situation persists
and you are no longer able to
neither adjust nor hold up ,
exhaustion sets in that can
seriously affect your body.
Burnout , fatigue , dysfunction , or
health problems can occur.
• Selye’s scientific work earned him the title “ FATHER of STRESS
RESEARCH”. His work explained stress from a medical standpoint. His
studies on stress focused on physiological reactions which gave rise to an
understanding of stress –related illnesses like heart diseases, gastro
intestinal problems ,anxiety , and depression.
STRESS and YOUR WAY OF THINKING
• Another way of understanding stress is by taking it as a two –way process
involving the environment ( stressor ) and the person’s way of looking at the
situation ( appraisal ) .
• RICHARD LAZARUS – a psychologist , considered stress as perceived threat ,
harm , or challenging believed to affect the individual and carries future
implications. Stress essentially depends on how the person sees the situation and
his/her ability to deal with it.
• He developed the THEORY OF COGNITIVE APPRAISAL which explains how
an individual responds to stress.
 According to Lazarus , the appraisal or
assessment of the situation involves:
1. PRIMARY APPRAISAL 2. SECONDARY APPRAISAL
• At the onset of a stressful event , • This involves how you cope with
you think about its meaning or the stressful situation. Can or how
importance. In short , you you handle it?
consider its personal meaning.
 COMMON STRESSORS
• Knowing the nature of stress and its varying impact on individuals , it is important to be aware of the
stressors affecting you. Identifying sources of stress makes you more prepared to handle it and ward off
its harmful effects.
1. Work/studies – academic requirements , tests ,projects, deadlines , overtime.
2. Money – tuition fees , “ baon,” everyday expenses , bills.
3. Relationships – conflicts , arguments , frustrations with family , friends and significant others , peer pressure
4. Time- lack of time
5. Environment – pollution ,problem with transportation , traffic , flooding
6. Adapting to change – adjustment with new things , changes
7. Unexpected events – accidents , natural disasters like earthquake , tsunami.
 OTHER SPECIFIC STRATEGIES TO
HANDLE STRESS
• 1. TAKE CARE OF YOUR HEALTH
- Eat healthy.
- Do not skip breakfast.
- Take vitamins and supplements.
- Take “ comfort food” in moderation.
- Avoid stressful eating habits that strain your stomach , which in turn ,
affects your digestion.
• 2. PHYSICAL ACTIVITIES
Do some physical activities , like simple exercises.
Aside from doing the usual exercise , try something else like Tai Chi. It
is an old form of movement that is very beneficial to health and well- being.
• 3. RELAXATION EXERCISES
- Diaphragmatic Breathing or Abnormal Breathing
- Finding your Inner Smile
- Laughter Therapy - as ELLA WHEELER WILCOX says, “ Laugh and
the world laughs with you . Weep and you weep alone.’’
- Develop Time Management Plan
• 4. IDENTIFYING SUPPORT GROUPS
a. Make connection.
b. Find a group you can trust and make you feel safe.
c. Know the people you can talk to – members in the family , a counselor ,
or a mentor.
d. Be open to receive help.