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Perdev 3 Stress

The document discusses the different types of stress including eustress, distress, hypostress, and hyperstress. It also outlines the cognitive, physical, emotional, and behavioral signs of stress and provides strategies for coping with stress such as practicing the 4 A's of stress management, getting regular exercise, connecting with others, making time for relaxation, and maintaining an overall healthy lifestyle.

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trishanicole.abdon08
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16 views

Perdev 3 Stress

The document discusses the different types of stress including eustress, distress, hypostress, and hyperstress. It also outlines the cognitive, physical, emotional, and behavioral signs of stress and provides strategies for coping with stress such as practicing the 4 A's of stress management, getting regular exercise, connecting with others, making time for relaxation, and maintaining an overall healthy lifestyle.

Uploaded by

trishanicole.abdon08
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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PERSONAL DEVELOPMENT

LESSON 3

STRESS
TYPES, KINDS, SIGNS, FACTORS, COPING MECHANISM

PREPARED BY: MISS LAURICE S. QUITANEG, LPT


Refers to the total response of an
individual to what may be
perceived as harmful or dangerous
stimulus in his/her external
environment.
1. EUSTRESS
This gives one a feeling of fulfillment.
A kind of stress positively affect our
activities, it is a type of short-term
stress that increases our immediate
strength.
2. DISTRESS

Stress brought about by


unfavorable events such as losing
a loved one or being terminated
from a job.
3. HYPOSTRESS

Develops in situations when individual


is bored, doesn’t face a challenge
and lacks enthusiasm.
4. HYPERSTRESS

Individuals that are over-working


or pushed beyond their
capabilities.
1. EUSTRESS
2. DISTRESS

3. HYPOSTRESS

4. HYPERSTRESS
1. COGNITIVE
2. PHYSICAL
3. EMOTIONAL
4. BEHAVIORAL
TROUBLE IN CONCENTRATION

COGNITIVE
DIFFICULTY IN RECOLLECTION

COGNITIVE
1. COGNITIVE
POOR SENSE OF JUDGEMENT
FEELINGS OF ANXIETY
PERSISTENT WORRYING
NEGATIVISM
NAUSEA / DIZZINESS

PHYSICAL
FAST HEART RATE

PHYSICAL
2. PHYSICAL
PAIN AND DISCOMFORT
DIARRHEA / CONSTIPATION
FREQUENT COLDS
CHEST PAIN
PROBLEMS IN CONTROLLING
ONE’S TEMPERAMENT

EMOTIONAL
3. EMOTIONAL
TENSION AND RESTLESNESS
OVERWHELMING FEELING
FEELING OF LONESOMENESS
IRRITABLITY
LACK OF SLEEP

BEHAVIORAL
EXCESSIVE EATING

BEHAVIORAL
4. BEHAVIORAL
DELAYING RESPONSIBILITIES
USING ALCOHOL, DRUGS, OR
CIGARETTES FOR RELAXATION
NAIL BITING / PACING BACK
ISOLATION
1. COGNITIVE
2. PHYSICAL
3. EMOTIONAL
4. BEHAVIORAL
The fight-flight-freeze response is
your body’s natural reaction to
danger. It happens through
hormonal and physiological
changes that allow you to act
quickly so you can protect
yourself.
Fight-stress
response means
individuals opt to
confront and face
the situation.
Flight-stress
response means
individuals choose
to run away or
escape from the
situation.
Freeze-stress response
means individuals hold
back, leaving all
physiological reactions
on hold thereby
creating tension or
tremble.
Offers a range of ways to help you
better deal with stress and difficulty,
also called adversity, in your life.
Managing stress can help you lead a
more balanced, healthier life.
CUT OUT UNHEALTHY WAYS OF
DEALING WITH STRESS
A lot of these unhelpful strategies can temporarily
reduce stress, but in the long run, they actually cause
even more damage:
❑ Smoking, drinking too much, or using drugs to relax.
❑ Bingeing on junk or comfort food
❑ Withdrawing from friends, family, and social activities
❑ Sleeping too much.
CUT OUT UNHEALTHY WAYS OF
DEALING WITH STRESS
A lot of these unhelpful strategies can temporarily
reduce stress, but in the long run, they actually cause
even more damage:
❑ Zoning out for hours in front of the TV or phone
❑ Procrastinating
❑ Taking out your stress on others (lashing out, angry
outbursts, physical violence).
PRACTICE THE 4 A’S OF
STRESS MANAGEMENT
When handling such predictable stressors, you can
either change the situation or change your reaction.

❑ Avoid unnecessary stress


❑ Alter the situation
❑ Adapt to the stressor
❑ Accept the things you cannot change
PRACTICE THE 4 A’S OF
STRESS MANAGEMENT

❑Avoid unnecessary stress


Learn how to say “no.” Know your limits and stick to them.

Avoid people who stress you out. Limit the amount of time
you spend with that person, or end the relationship.
Avoid hot-button topics. If you get upset over religion or
politics, cross them off your conversation list.
PRACTICE THE 4 A’S OF
STRESS MANAGEMENT

❑Alter the situation


Express your feelings instead of bottling them up.. If you don’t
voice your feelings, resentment will build and the stress will
increase.
Find balance. All work and no play is a recipe for burnout.
PRACTICE THE 4 A’S OF
STRESS MANAGEMENT

❑Adapt to the stressor


Adjust your standards. Perfectionism is a major source of
avoidable stress. Stop setting yourself up for failure by
demanding perfection.
Practice gratitude. When stress is getting you down, take a
moment to reflect on all the things you appreciate in your
life, including your own positive qualities and gifts.
PRACTICE THE 4 A’S OF
STRESS MANAGEMENT

❑Accept the things you can’t change


Don’t try to control the uncontrollable. Many things in life are
beyond our control, particularly the behavior of other people.

Look for the upside. When facing major challenges, try to look
at them as opportunities for personal growth. If your own
poor choices contributed to a stressful situation, reflect on
them and learn from your mistakes.
GET MOVING

Exercise releases endorphins that make you feel good,


and it can also serve as a valuable distraction from your
daily worries.
❑ Put on some music and dance around.
❑ Take your dog for a walk.
❑ Walk or cycle
CONNECT TO OTHERS

There is nothing more calming than spending quality


time with another human being who makes you feel safe
and understood.

Of course, it’s not always realistic to have a pal close by


to lean on when you feel overwhelmed by stress, but by
building and maintaining a network of close friends you
can improve your resiliency to life’s stressors.
MAKE TIME FOR FUN AND
RELAXATION

You can reduce stress in your life by carving out “me”


time.
Do something you enjoy every day. Make time for leisure
activities that bring you joy
Set aside leisure time. Include rest and relaxation in your daily
schedule.
The act of laughing. Helps your body fight stress in a number
of ways.
MAINTAIN BALANCE WITH A
HEALTHY LIFESTYLE

In addition to regular exercise, there are other healthy


lifestyle choices that can increase your resistance to
stress.
❑ Eat a healthy diet.
❑ Reduce caffeine and sugar
❑ Walk or cycle
PERSONAL DEVELOPMENT
LESSON 3

STRESS
TYPES, KINDS, SIGNS, FACTORS, COPING MECHANISM

PREPARED BY: MISS LAURICE S. QUITANEG, LPT

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