Lesson 3

Less Stress, More Care
Introduction
 According to American Psychological

Association 2017, Stress is often described as
a feeling of being overwhelmed, worried, or
run-down.
 Stress can affect people of all ages, genders,
and circumstances and can lead to both
physical and psychological health issues.
 Stress is any uncomfortable emotional
experience accompanied by predictable
biochemical, physiological, and behavioral
changes.
 Some stress can be beneficial at times,
producing a boost that provides the drive and
energy to help people get through situations
like exams or work deadlines.
 However, an extreme amount of stress can
have health consequences and adversely
affect immune, cardiovascular,
neuroendocrine, and central nervous system.
 Since stress is inevitable to life, we have to
learn how to handle and cope up with it.
More so, we have to be familiar with other
approach to a healthy lifestyle, which is self
care.
Abstraction
 Hans Skye defined stress as the body's

nonspecific response demand, whether it is
caused by or results in pleasant or unpleasant
stimuli.
 Eustress is stress in daily life that has a
positive connotations, such aa marriage,
promotion, and etc.
 On the other hand, distress is stress in daily
life that has negative connotations such as
divorce, punishments, injury, negative
feelings, financial problems.
 Eustress causes much less damage than
distress.
 Skye hypothesized a general adaption of
stress syndrome. This syndrome affects the
whole body.
The stress syndrome has three
components
1. The Alarm Stage- represents a mobilization
of the body's defensive forces. The body is
preparing for the fight or fight syndrome. This
involves a number of hormones and chemicals
excreted at high levels, as well as an increase in
heart rate, blood pressure, perspiration, and
respiration rate among others.
2. The Stage of Resistance - the body becomes
adaptive to the challenge and even begins to
resist it. The length of this resistant is
dependent upon the body's innate and stored
adaptation energy reserves and upon the
intensity of the stressor.
The acquired adaptation is lost if the individual
is subject to still greater exposure to the stressor
.
 3. The exhaustion stage - the body dies
because it has used up it's resources of
adaptation energy.
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.
 The stress response response begins in the brain.
 When the car or other danger, the eyes or ears send

information to the amygdala, an area of the brain that
contributes to emotional processing.
 The amygdala interprets the images and sounds.

When it perceives danger, it instantly sends a distress
signal to the hypothalamus.
 Hypothalamus serves as a command center
communicating the rest of the body through
nervous system so that the person has the energy to
fight or flee.
Technique to Counter Chronic stress
1. Relaxation response: These include deep

abdominal breathing, focus on peace and calm
word, repetitive prayer, and yoga.
2. Physical Activity: People can use exercise to

stifle the build up of stress in several ways.
3. Social Support: Friends, relatives, and

companions all provide a life-enhancing social
net.
Self-care theraphy
 A positive way to counter stress is self-care therapy.
Nancy Apperson has provided steps for self-care.
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.
6. Take good care of yourself.
 Take enough rest
 Eat regularly
 Know your limits
 Identify a nurturing place
 Practice relaxation and mediation
 Escape for awhlile.
Self compassion therapy
 Is another way to encounter stress. Kristin Nelf has
discussed self-compassion in her article. THE
SCIENCE OF SELF-COMPASSION
 Self-compassion entails being warm and

understanding toward ourselves when we suffer,
fail, or feel inadequate, rather that flagellating
ourselves with self-criticism.
 It recognizes that being imperfect and experiencing
life difficulties is inevitable, so we soothe and
nurture ourselves when confronting our pain rather
than getting angry when life falls short on our
ideals.
Self-compassion phrases
 You can take a deep breath, put your hand over your heart,
or gently hug yourself, and repeat the following phrases:
 This is a moment of suffering –helps to mindfully open to

the sting of emotional pain.
 Suffering is part of life. – this reminds us that suffering
unites all human beings
 May I be kind to myself – responding with self-kindness
rather than self-criticism
 May I give myself the compassion I need – reinforce the
idea that you both need a deserve compassion in difficult
moments.

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Less Stress, More Care

 According to American Psychological

 Hans Skye defined stress as the body's

Stress diseases are maladies caused principally

 The stress response response begins in the brain.

 When the car or other danger, the eyes or ears send

 The amygdala interprets the images and sounds.

1. Relaxation response: These include deep

2. Physical Activity: People can use exercise to

3. Social Support: Friends, relatives, and

1. Stop, breathe, and tell yourself: This is hard and I

 Self-compassion entails being warm and

 This is a moment of suffering –helps to mindfully open to

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