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 Stress and human response
 Techniques to Counter Stress
 Self-care Therapy and Self-Compassion Therapy
 Cultural Dimension Of Stress and Coping
 Self-compassion phrases, self-compassion & emotional
well being
 Self-compassion, motivation, & Heath, self-compassion
letter

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STRESS AND HUMAN RESPONSE

The stress response, or “fight or flight” response is the

emergency reaction system of the body. It is there to
keep you safe in emergencies. The stress response
includes physical and thought responses to your
perception of various situations

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He defined stress as the body’s nonspecific response to any
demand, whether it is caused by or results in pleasant or
unpleasant stimuli

Distress - which often connotes disease

EUSTRESS - which often connotes euphoria

Hans selye - He hypothesized a general adaptation or stress

syndrome

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3 COMPONENTS OF GENERAL
SYNDROME

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STRESS DISEASES
-ARE MALADIES CAUSED PRINCIPALLY BY ERRORS IN THE BODY’S GENERAL
ADAPTATION PROCESS. THEY WILL NOT OCCUR WHEN ALL THE BODY’S
REGULATORY PROCESSES ARE PROPERLY CHECKED AND BALANCED

In the Article “Understanding Stress Response” of the Health Harvard Journal (2017), it
further discussed chronic stress and human body response

Chronic stress is unpleasant, even when it is transient. Wherein a stressful incident can make
the heart pound and breathing quicken. Muscles tense and beads of sweat appear.

Research suggests that chronic stress contributes to high blood-pressure, promotes the
formation of artery-clogging deposits, and causes brain changes that may contribute to
anxiety, depression and addiction.

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 The 2 components of autonomic nervous
system
Sympathetic nervous system
-It functions like a gas pedal in a car. It triggers the
fight or flight response, providing the body with a
burst of energy so that it can respond to perceived
dangers.

parasympathetic
-It acts like a brake in a car. It promotes the “rest and
digest” response that calms the body down after the
danger has passed.

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After the amygdala sends a distress signal, the hypothalamus activates the
sympathetic nervous system by sending signals though the autonomic nerves to
adrenal glands.

As epinephrine circulates through the body, it brings on several physiological

changes. Then, the small airways in the lungs open wide. This way, the lungs can
take in as much oxygen as possible with each breath. Extra oxygen is sent to the
brain, increasing alertness.

Meanwhile, epinephrine triggers the release of blood sugar (glucose) and fats
from temporary storage sites in the body. These nutrients flood into the
bloodstream, supplying energy to all parts of the body. (Health Harvard 2017).

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As the initial surge of epinephrine subsides, the hypothalamus activates the
second component of the stress response system known as the hypothalamic
pituitary adrenal (hpa) axis.

THE HPA AXIS RELIES ON A SERIES OF HORMONAL SIGNALS TO

KEEP THE SYMPATHETIC NERVOUS SYSTEM--- THE “GAS PEDAL”---
PRESSED DOWN. IF THE BRAIN CONTINUES TO PERCEIVE
SOMETHING AS DANGEROUS, THE HYPOTHALAMUS RELEASES
CORTICOTROPIN-RELEASING HORMONE (CRH), WHICH TRAVELS TO
THE PITITUARY GLAND, TRIGGERING THE RELEASE OF ACTH

WHEN THE THREAT PASSES, CORTISOL LEVELS FALL. THE

PARASYMPATHETIC NERVOUS SYSTEM--- THE “BRAKE”--- THEN
DAMPENS THE STRESS RESPONSE (HEALTH HARVARD 2017).

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PERSISTENT EPINEPHRINE SURGES CAN DAMAGE BLOOD VESSLES
AND ARTERIES, INCREASING BLOOD PRESSURE AND RAISING RISK
OF HEART ATTACKS OR STROKES.

ELEVATED CORTISOL LEVELS CREATE PHYSIOLOGICAL CHANGES

THAT HELP TO REPLENISH THE BODY'S ENERGY STORES THAT ARE
DEPLETED DURING THE STRESS RESPONSE.

BUT THEY INADVERTENTLY CONTRIBUTE TO BUIL D UP OF FAT

TISSUE AND TO WEIGHT GAIN.

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TECHNIQUES TO COUNTER
STRESS

Several Techniques to Counter Chronic Stress

were presented by (Health Harvard 2017):

 Relaxation Response
 Physical Activity
 Social Support

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Dr. Herbert Benson

Devoted much of his career to learning how people can

counter the stress response by using a combination of
approaches that elicit the relaxation response.

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SELF CARE
THERAPY AND SELF
COMPASSION
THERAPY
Can be defined as activities that individual engages to
enhance physical, mental, spiritual, and emotional well-
being
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Tips for Taking Care of Yourself
during Stressful Times
• Stop, breathe, and tell yourself: “This is hard and I will get through
this 1 step at a time.”
• Acknowledge to yourself, what you are feeling.
• Find someone who listens and is accepting.
• Maintain your normal routine as much as possible.
• Allow plenty of time for a task.
• Take Good Care of Yourself and always Remember to:

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● 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,

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Self-compassion therapy
● Self-compassion is simply the ability to turn
understanding, acceptance, and love inward,
particularly in the face of failure.
3 components of self compassion
● Self-kindness
● A sense of common humanity
● Mindfulness

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Self-Kindness

Self compassion entails being warm and understanding

ourselves when we suffer, fail, or feel inadequate, rather
than flagellating ourselves with self-criticism

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A sense of common humanity

When we notice something about ourselves we don’t

like, we irrationally feel like everyone else is perfect and
it’s only me who is inadequate. Self-compassion
recognizes that life challenges and personal failures are
part of being human, an experience we all share.

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 Mindfulness

Mindfulness is a non-judgmental, receptive mind-state in

which thoughts and feelings are observed as they are,
without suppressing or denying them. We focus on being
intensely aware of our thoughts, feelings, and even our
surrounding environment.

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CULTURAL
DIMENSION OF
STRESS AND COPING
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 OBJECTIVES:

 Understand what is cultural stress is.

 Understand that it is completely normal to

run through certain phases.

 Get sensible to act solution oriented.

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 CULTURAL STRESS

● is fairly a short-term response to “stimulus overload”.

● it occurs when
-You begin to respond to the behavior of the “new” culture.
-You change to a different way of living in a new culture.
- You move beyond understanding the culture.
● Cultural stress often lead to cultural shock.

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 CAUSE OF CULTURAL STRESS

● Involvement
● Communication
● Values
● Temperament
.

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 CULTURAL DIMENSION OF STRESS

● Feeling of anxiety, confusion, helplessness…

● Lack of motivation, lack of joy, tiredness…
● Disappointment, discouragement, feeling “out
of it”
● Rejection of the host culture
● Homesickness

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.

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 TIPS: ADAPT TO NEW CULTURE

1. Realize that what you are going through is normal.

2. Keep an open mind.
3. Keep in touch with your home country.
4. Talk to someone.
5. Get acquainted with the social conduct of your new
environment.
6. Improve your language skills.
7. Most importantly, maintain a sense of humor.

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 BE PROACTIVE TO
OVERCOME
CULTURAL STRESS.

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SELF COMPASSION
PHRASES, SELF
COMPASSION AND
EMOTIONAL WELL-
BEING
Can be defined as activities that individual engages to
enhance physical, mental, spiritual, and emotional well-
being
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 Self-Compassion Phrases

● Today is really hard for me.

● Stress is draining. It’s understandable I’m tired, and I can
move a bit slower today. That’s OK.
● I am upset and disappointed I didn’t get that done and what I
need right now is rest.
● I am struggling today like so many people. And like so many
people, I deserve kindness, too.

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 Self-Compassion and Emotional Well-
Being

What happens to your emotions when

you show yourself compassion?

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 SELF COMPASSION,
MOTIVATION AND
HEALTH, SELF
COMPASSION LETTER

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 Self-Compassion, Motivation, and
Health

● Research supports the idea that self-compassion

enhances motivation rather than self-indulgence
● Self-compassion is also linked to greater personal
initiative; the desire to reach one’s full potential
● Self-compassion was positively associated with
mastery goals
● Self-compassionate people are motivated to achieve

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 Self-Compassion promotes health-
related behaviors

● The self-compassion intervention was especially effective among those who

were highly self-critical or resistant to change
● The self-compassion intervention was especially effective among those who
were highly self-critical or resistant to change
● They also reported feeling more comfortable with their bodies, and had less
anxiety regarding social evaluations of their physique
● Self-compassion appears to enhance both physical and mental well-being

.
 Self-Compassionate Letter

● Candidly describe a problem that tends to make you feel

bad about yourself
● Next, think of an imaginary friend who is unconditionally
accepting and compassionate
● Finally, write a letter to yourself from that perspective.
What would your friend say about your perceived
problem?
● When you’re done writing, put the letter down for a while
and come back to it later.

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