Taking Care On

One’s Health
What is self care?
Self-care is not synonymous with self-indulgence or being selfish. Self-care means
taking care of yourself so that you can be healthy, you can be well, you can do your job,
you can help and care for others, and you can do all the things you need to and want to
accomplish in a day. If you think you’ve been hearing more about self-care now, you’re
right.
 Engaging in self-care regularly could help you put your best
foot forward. “When we are regularly taking care of
ourselves, we are better able to react to the things that go
on in our lives.” “It’s something we do to maintain
positive well-being.”
“When self-care is regularly practiced, the benefits are broad
and have even been linked to positive health outcomes
such as reduced stress, improved immune system,
increased productivity, and higher self-esteem.” 
 What are the
benefits of
practicing self-
care?
Self-care is anything you do to take care
of yourself so you can stay physically,
mentally, and emotionally well. Its
benefits are better physical, mental,
and emotional health and well-being.
Research suggests self-care promotes
positive health outcomes, such as
fostering resilience, living longer, and
becoming better equipped to manage
stress.
 
Can self-care help
prevent disease or
illness?

While self-care can help prevent future health problem

alone is not a cure or treatment for disease or illness. F
those living with a chronic disease (such as heart disea
cancer), however, practicing self-care may help patien
managing symptoms, bolstering other aspects of healt
improving emotional well-being.
 
What are some
examples of self-care?
Common examples of self-care include: maintaining a
regular sleeping routine, eating healthy, spending time in
nature, doing a hobby you enjoy, and expressing gratitude.
Self-care can look different for everyone, but to count as
self-care, the behavior should promote health and
happiness for you.
How do I start a
self-care routine?
To get into a routine of regularly practicing self-care,
experts recommend starting small rather than tackling
the most challenging thing first. Choose one practice
each week to weave into your daily routine. Note any
positive changes, and add in more practices when you
feel ready.
  
Stress and Stress Management
Feelings of stress are normally triggered by things
happening in your life which involve:

1. Being under lots of pressure.

2. Facing big changes.
3. Worrying about something.
4. Not having much or any control over the outcome of a
situation.
5. Having responsibilities that you're finding overwhelming.
6. Not having enough work, activities or change in your life
times of uncertainty.
 There might be one big thing causing you stress, but stress can also
be caused by a build-up of small pressures. This might make it
harder for you to identify what's making you feel stressed, or to
explain it to other people.

Your body reacts to stress by releasing

hormones. These hormones make your brain
STRESS AND more alert, cause your muscles to tense, and
increase your pulse. In the short term, these
YOUR BODY reactions are good because they can help you
handle the situation causing stress. This is your
body's way of protecting itself.
When you have chronic stress, your body stays alert, even though
there is no danger. Over time, this puts you at risk for health
problems, including:

High blood pressure

Heart disease
Diabetes
Obesity
Depression or anxiety
Skin problems, such as acne or eczema
Menstrual problems
 
If you already have a health condition, chronic stress can make it
worse.
 01 Diarrhea or constipation
02 Forgetfulness
SIGNS OF 03 Frequent aches and pains
TOO 04 Weight loss or gain
MUCH 05 Lack of energy or focus
06 Stiff jaw or neck
STRESS 07 Tiredness
08 Trouble sleeping or sleeping too much
09 Use of alcohol or drugs to relax
Stress management is a wide spectrum
of techniques and psychotherapies aimed
at controlling a person's level of stress,
especially chronic stress, usually for the
purpose of and for the motive of
improving everyday functioning. Stress
produces numerous physical and mental
symptoms which vary according to each
individual's situational factors.
These can include a decline in physical health as well
as depression. The process of stress management is
named as one of the keys to a happy and successful life
in modern society. Life often delivers numerous
demands that can be difficult to handle, but stress
management provides a number of ways to manage
anxiety and maintain overall well-being.
 5 Stress Management Techniques
Have you been feeling stressed out lately? As if you can’t handle work,
home, family, or life in general. The stress is piling up and you are not sure
what to do. Well here are some quick tips to managing stress so you don’t
feel so chaotic in your life:
1.Take a 10 minute walk. According to a few experts if you take a walk it will help reduce
endorphins in the system that cause stress.

2. Practice mindfulness. Learning to focus on your breathing can help you reduce stress.
If you are able to take a few minutes out of day and breath in silence this can greatly
help you reduce your stress.

3. Create an exercise regiment. If you can spend some time of your day getting in a
workout that you enjoy for about 45 this can also help reduce the amount of stress
that you receive and help you manage it.
4. Write a reflection journal. Create a journal where you can
write down your thoughts and process events that have happened
to you. This can help you get a fresh prospective about the
situations you are in.

5. Organize yourself. Set aside a few minutes a day to create a

planner in order to get your thoughts straight and take in a chill
pill to avoid the chaos that might be taking place around you
currently.
These are just a few points and tips to help get the stress you
may have under control. One of the best ways you can help
control your stress is by coming up with ideas on your own that
have worked on reducing those stressful moments. The best
stress manager is yourself.
Types of Stress
Dr. Hans Selye

János Hugo Bruno "Hans" Selye (January 26, 1907 –

October 16, 1982)

a pioneering Hungarian-Canadian endocrinologist,

conducted important scientific work on the hypothetical
non-specific response of an organism to stressors.
The term “stress”, as it is currently used was coined by
Hans Selye in 1936, who defined it as “the non-specific
response of the body to any demand for change”.
 Eustress
The term was coined by Dr. Hans Selye, consisting of the Greek prefix eu- meaning
"good", and stress, literally meaning "good stress". It is the positive cognitive
response to stress that is healthy, or gives one a feeling of fulfillment or other
positive feelings. He also created the term as a subgroup of stress to differentiate the
wide variety of stressors and manifestations of stress.
Eustress is not defined by the stress or type, but rather how one perceives
that stressors (e.g., a negative threat versus a positive challenge). Eustress
refers to a positive response one has to a stressor, which can depend on
one's current feelings of control, desirability, location, and timing of the
stressor. Potential indicators of eustress may include responding to a
stressor with a sense of meaning, hope, or vigor. Eustress has also been
positively correlated with life satisfaction and well-being.
What are the stressors of positive stress?

1. Promotion at work
2. First day of school
3. Going on a vacation
4. Performing on stage
5. Buying a new home
6. Retiring
7. Getting married
 Distress

It happens when the amount of stress you are experiencing

exceeds the resources you have to manage it; it is the
negative emotional reaction to stressful factors.
 The stressors of negative stress

1. Separation from a spouse or committed relationship partner.

2. Conflict in interpersonal relationships.
3. Bankruptcy/Money Problems.
4. Unemployment.
5. Sleep problems.
6. Children's problems at school.
7. Legal problems.
Acute stress -This is short-term stress that goes away quickly. You feel it when
you slam on the brakes, have a fight with your partner, or ski down a steep
slope. It helps you manage dangerous situations. It also occurs when you do
something new or exciting. All people have acute stress at one time or another.

Chronic stress - This is stress that lasts for a longer period of time. You may
have chronic stress if you have money problems, an unhappy marriage, or
trouble at work. Any type of stress that goes on for weeks or months is chronic
stress. You can become so used to chronic stress that you don't realize it is a
problem. If you don't find ways to manage stress, it may lead to health
problems. 
STAGES OF A
STRESS
REACTION
 3 STAGES OF A STRESS
REACTION
1.ALARM

2.RESISTANCE

3.EXHAUSTION
ALARM ( FIGHT OR FLIGHT )

The alarm reaction stage refers to the initial

symptoms the body experiences when under
stress. Your heart rate increases, your
adrenal gland releases cortisol (a stress
hormone), and you receive a boost of
adrenaline, which increases energy. This fight-
or-flight response occurs in the alarm reaction
stage.
 RESISTANCE
The resistance stage is when your body tries to
repair itself after the initial shock of stress. If
the stressful situation is no longer present and
you can overcome the stress, your heart and
blood pressure will start to return to pre-stress
levels during this stage.
 EXHAUSTION
Struggling with stress for long periods can
drain your physical, emotional, and mental
resources to the point where your body no
longer has strength to fight stress. You may
give up or feel your situation is hopeless.
HEALTHY WAY TO COPE
WITH STRESS

Take breaks from watching, reading, or listening to news

stories, including those on social media. It’s good to be
informed but hearing about the traumatic event constantly
can be upsetting. Consider limiting news to just a couple of
times a day and disconnecting from phone, tv, and
computer screens for a while.
 Take care of yourself. Eat healthy, exercise,
get plenty of sleep, and give yourself a break if
you feel stressed out.

Take care of your body.

Make time to unwind. Try to do some other

activities you enjoy.
 Talk to others. Share your problems and how you are feeling
and coping with a parent, friend, counselor, doctor, or pastor.

Connect with others. Talk with people you trust about your concerns
and how you are feeling.
Avoid drugs and alcohol.
Recognize when you need more help. If problems
continue or you are
thinking about suicide, talk to a psychologist,
social worker, or
professional counselor.
 SOCIO-CULTURAL
DIMENSION OF STRESS
CULTURAL STRESS

Is a kind of stress that happens in our everyday lives. It can be due to do the
continous increase of population, change of events in our surroundings, even
things that we’re into can cause us stress. This stress can lead to anxiety and
depression which are both hard to deal with. It is important to deal with stress
immediately for it to not become something more than just stress. Having it can
make us overthink and question ourselves and what we’ve been doing as we
deal with this kind of hardship. Taking care of one’s health, emotional, mental,
physical, is important because it’s what make us function as we go on with our
daily lives.
HOW DO WE REDUCE STRESS?

1. First thing we can do is identify what’s making us stress and not be

in denial about it. As the old saying goes, “face your fears.” This will
help us to understand what we need to do in order to overcome that
feeling.

2. Be mindful. Know what you’re feeling and don’t rush things. Even
taking deep breaths or staying quiet can make us feel calm.

3. Exercising regularly. This may be a physical activity but it goes all

the way to our mental and emotional health. By doing this, this will
give us a comforting and satisfying feeling.
 CULTURAL STRESS IN
MANY FORMS

It can take on many forms; depression being the

most common. As hard as it is overcoming this
is not impossible. It just takes time and
perseverance. to do so. Keep yourself busy still
what you like to do and enjoy every single of it
either with your friends or family. Live life with
a peaceful mind.
 Self Compasion

It is the act of being kind to oneself when dealing

with such challenging hardships.
 COMPONENTS OF SELF-
COMPASSION
1. Self-kindness / Self-judgment
Self-kindness is a positive attitude towards oneself. Self-judgment came from the
thoughts we have about ourselves.
2. Common Humanity / Isolation
Common Humanity is accepting that having unpleasant feelings art part of being
human. Isolation is keeping distance or staying away.
3. Mindfulness / Over-identification
Mindfulness is being aware of one’s own emotions. Over-identification is
exaggerating what you think you’re feeling.
 IMPORTANCE OF SELF-COMPASSION

Being compassionate with yourself will lead to a better health and it will also
give you some peace of mind as you go through the day. It will also develop
your relationship with the people around you, and your general well-being.
Practicing mindfulness also helps because you will have clear observation
about your thoughts and feelings themselves.
 Enhances self-
Increases motivation
worth
BENEFITS OF BEING
COMPASSIONATE
Reduces mental health problems,
including anxiety, depression, and
stress
Thank you!