LESS STRESS, MORE CARE

Presented by: GROUP

6
 TABLE OF
CONTENTS
Stress and Self - care therapy
Human Response

Techniques to Counter Self - comparison

Chronic stress theory

The Cultural Dimension

of Stress and Coping
 OBJECTIVES

1. Explain the effects of stress to one's

health.
2. Examine cultural dimensions of stress
and coping.
3. Identify techniques to counter stress and
self therapies.
STRESS AND HUMAN RESPONSE
REPORTER: FILMORE
VIOLA
 WHAT IS STRESS?
Stress is often describe as feeling of being overwhelmed, worried, or
run-down. Stress is any uncomfortable emotional experience
accompanied by predictable biochemical, psychological, and behavioral
changes.

According to American Institute of Stress (AIS) has distinguished

different types of stress and the human response to it.

• Eustress (negative stress) - the unpleasant or harmful outcome of

stress for example, stress for upcoming job interview, exams, and what
to wear on a date
• Distress (positive stress) - these can be beneficia and has a
positive connotation example, binge eating, anxiety, putting so much
pressure to self, feeling of unheard, unworthy, unvalued.
 STRESS AND HUMAN
RESPONSE
Hans Selye, defines stress as the body's non-specific response to any demand, whether it is
caused by or results by pleasant or unpleasant stimuli. Selye hypothesized a general
adaptation or stress syndrome. This general syndrome affects the whole body.

The general 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 flight syndrome.

2. The stage of resistance - the body becomes adaptive to the challenge and even begins
to resist it.

3. The exhaustion stage - the body ties because it has used up its resources of adaptation
energy.
Stress Disease
are conditions 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.

Chronic Stress
Chronic stress is the physiological or psychological response induced by a long-
term internal or external stressor. A stress situation such as a looming work
deadline, or persistent worry about losing a job-can trigger stress hormones that
produce an ordered physiological or psychological changes.

The stress response begins in the brain. When someone confronts an oncoming car
or other danger, the eyes or ears (or both) send the information to the Amygdala.

Amygdala
an area of the brain that contributes to emotional processing, interprets the
images and sounds and sends a distress signal to the hypothalamus when it
perceives danger.
Hypothalamus
This area of the brain functions like a command center communicating with the rest
of the body through the autonomic nervous system so that the person has the
energy to fight or flee.

Autonomic Nervous System

controls Involuntary body functions like breathing, blood pressure, heartbeat, and
the dilation or constriction of key blood vessels and small airways in the lungs called
bronchioles.

The Autonomic Nervous System has two components:

Sympathetic Nervous System- acts like a gas pedal in a car. It triggers the fight-
or-fight response, providing the body with a burst of energy so that it can respond to
perceived dangers.

Parasympathetic Nervous System- acts like a brake promotes the "rest and
digest" response that calms the body down after the danger has passed.
TECHNIQUES TO COUNTER
CHRONIC STRESS
REPORTER : NIKKA
LOZADA
 RELAXATION RESPONSE

Dr. Herbert Benson, director emeritus of the Benson-Henry

Institute for Mind Body Medicine at Massachusetts General
Hospital has 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. These include
deep abdominal breathing, focus on a soothing word (such as
peace or calm), visualization of tranquil scenes, repetitive
prayer, yoga and tai chi.
 PHYSICAL ACTIVITY
-People can use exercise to prevent the buildup of stress in several
ways. Exercise such taking brisk walk shortly after feeling stressed,
not only deepens breathing but also helps relieve muscle tension.
Movement therapies such as yoga, tai chi, qigong combined with
fluid movements, with deep breathing ,and mental focus, all of
which can induce calm.
SOCIAL SUPPORT

Confidants, friends, acquaintances, co-

workers, relatives, spouses, and companions
all provide a life-enhancing social net, and
may increase longevity. The buffering theory
holds that people who enjoy cose
relationships with family and friends receive
emotional supprrt that indirectly helps to
sustain them at times of chronic stress and
crisis.
CULTURAL DIMENSION OF
STRESS AND COPING

REPORTER : SHANICE ANN

TRUGILLO
Ben Kuo (2010) reviews studies on cultural dimensions of stress and coping. His
study, Culture Consequences on Coping: Theories, Evidences and
Dimensionalities, published in Journal of Cross-Cultural Psychology had the
following findings:

• Stress and coping research constitute one of the most intensively studied
areas within health, social and psychological research, because of its
broad implications for understanding human well-being and adaptation.

• Stress and coping are universal experiences faced by individuals regardless

of culture, ethnicity and race, but members of different cultures might
consider and respond to stressors differently with respect to coping goals,
strategies and outcomes.
Kuo’s study identified and revealed compelling evidence for cultural variations and
specifications of coping, based on theoretical and empirical findings generated
over the last two decades’ cultural coping research.

• A person's cultural values, beliefs, and norms shape how they evaluate
stressors and determine which coping responses are suitable.
• These cultural factors limit the coping options a person has when dealing with
stress.
• Emotion-focused coping, which is often indirect, passive, covert, or internally
targeted (also known as secondary control coping), is common among
individuals of African and Latino backgrounds.
• Spiritual, religious, and ritual-based coping are common among African -
Americans and African - Canadians. Additionally, spiritual and religious and
coping through family support are common among individuals of Latino/Latina
backgrounds.

• Emotion - focused coping has been shown to be beneficial reducing distress for
Asian - American and Asian - Canadians in dealing with various stressors,
including family conflicts and racial discrimination.

• Problem-focused coping also has been found to be effective with for Asian
Americans and Asian Canadians in responding to male gender conflicts, racial
discrimination, and cross cultural adjustment.
SELF - CARE THERAPY
REPORTER : PRINCESS
VICENTE
A positive way to counter stress is self-care therapy. Nancy Apperson (2008) of Northern
Illinois University has provided steps for self-care:

1. Stop, Breathe, and tell yourself: “This is hard and I would get
through this one step at a time. “
2. Acknowledge to yourself, what you are feeling. All feelings are
normal so accept whatever 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
a. Get enough sleep. Sleep at least 6 hours and not more than 9 hours
b. Eat regularly and make healthy choices
c. Know your limits and when you need to let go
d. Identify or create a nurturing place in your home
e. Practice relaxation or meditation
SELF - COMPASSION
REPORTER : CHERRY JANE
VASQUEZ
Self-Compassion is another way to counter
stress. Kristin Neff (2012) 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
than flagellating ourselves with criticism. It
recognizes being imperfect and experiencing
life difficulties is inevitable, so we nurture
ourselves when confronting our pain rather
than getting angry when life fails short of our
ideals.
 Self-Compassion
Phrases
When you’re feeling stress or emotional pain – perhaps you are caught in traffic jam, arguing
with a loved one, or feeling inadequate in some way – it is helpful to have a set of phrases
memorized to help you remember to be more compassionate to yourself in the moment.

This is a moment of suffering

Suffering is a part of life
May I be kind to myself
May I give myself the compassion that I need

First Phrase- helps to mindfully open to the sting of emotional pain.

Second Phrase- reminds us that suffering unites all living beings
Third Phrase- begins the process of responding with self-kindness rather than self-criticism.
Final Phrase- you both need and deserve compassion in difficult
moments.
 Self-Compassion and Emotional - Well -
Being
Greater self-compassion is linked to less anxiety and depression. A
key feature of self-compassion is the lack of self-criticism – known
to be an important predictor of anxiety and depression. However,
Self-compassion still offers protection against anxiety and
depression when controlling for self-criticism and negative effect.
Thus, self-compassion is not a merely a matter of looking at the
bright side or avoiding negative feelings. Self-compassionate
people recognize when they are suffering but, are kind toward
themselves in these moments.
 Self-Compassion, Motivation and
Health
Research supports the idea that self-compassion enhances motivation rather than
self-indulgence. While self-compassion is negatively related to perfectionism, it has
no association with the level of performance standards adopted for the self.
Self-compassionate
people:
• Aim just as high, but also recognize and accept that they cannot always reach their goals,
• is also linked to greater personal initiative; the desire to reach one’s potential
• found to have less motivational anxiety and engage in fewer self-handicapping behaviors
such as procrastination than those who lack self-compassion
• was positively associated with mastery goals-the intrinsic motivation to learn and grow

Thus, Self-compassionate people are motivated to achieve but for

intrinsic reasons, not because they want to garner social approval.
 Self-Compassion versus Self-
Esteem
Research shows that self-compassion is somewhat linked to self-esteem because
both involve having a positive attitude toward oneself. However, self-
compassion is a stronger predictor of happiness, optimism, and lower levels of
depression and anxiety, even when self-esteem is taken into account. Unlike
self-esteem, which is strongly associated with narcissism, self-compassion has
no link to narcissistic traits. People with high self-esteem tend to focus on
evaluating themselves, feeling superior, worrying about how others see them,
defending their opinions, or reacting angrily to disagreements. In contrast, self-
compassionate individuals are less concerned with these things, and more
focused on being kind and understanding toward themselves, regardless of
others' judgments.
 Self-Compassionate
letter
An example of a self-compassion exercise in the self-compassionate letter. This exercise has been used
to therapeutic programs.

• Candidly describe a problem that tends you make you feel bad about yourself, such as physical flaw,
a relationship problem, or failure at work or school. Note what emotions come up – shame, anger,
sadness, fear – as you write.
• Next, think an imaginary friend who is unconditionally accepting and compassionate; someone who
knows your strengths and weaknesses, understand your life history, your current circumstances, and
understands the limit of a human nature.
• Finally, write a letter to yourself from that perspective. What would your friend say about your
perceived problem? What word he or she use to convey deep compassion? How would your friend
remind you that you are only human? If your friend were to make suggestions, how would they
reflect unconditional understanding??
• When you are done writing, put the letter down in a while and come back to it later.
• Read the letter again, letting the words sink in, allowing yourself to be soothed and comforted.
 LESS STRESS, MORE CARE

We should be in control of the stress that confronts us every

day.
Otherwise, when we are overwhelmed it is so detrimental to our
health.
Self-care and Self-Compassion are two ways to positively
confront
stress. We should love and care for our self-more and more each
day.
THANKYOU FOR LISTENING!!