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Less Stress More Care

The document discusses stress, its effects on health, and strategies for managing stress through self-care. It defines stress and its types, explains Hans Selye's stress theory and the three stages of the stress response syndrome. It then provides techniques for countering chronic stress, such as relaxation response, physical activity, and social support. The document concludes by discussing self-compassion therapy and creating a self-compassionate letter to help manage suffering.

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Angela Macailao
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158 views11 pages

Less Stress More Care

The document discusses stress, its effects on health, and strategies for managing stress through self-care. It defines stress and its types, explains Hans Selye's stress theory and the three stages of the stress response syndrome. It then provides techniques for countering chronic stress, such as relaxation response, physical activity, and social support. The document concludes by discussing self-compassion therapy and creating a self-compassionate letter to help manage suffering.

Uploaded by

Angela Macailao
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd
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LESSON 3

LESS STRESS, MORE CARE


LESSON
OBJECTIVE:
At the end of this lesson, you should be
able to:
1. Explain the effects of stress to one’s
health
2. Examine cultural dimensions of
stress and coping; and
3. Design a self-care plan.
 Hans Selye’s Stress Theory – defined stress as the

STRESS body’s nonspecific response to any demand, whether it


is caused by or results in pleasant or unpleasant stimuli.

AND  Types of Stress


 Eustress – stress in daily life that has positive connotations
such as promotions, graduations, and marriages.
HUMAN  Distress – stress in daily life that has negative connotations
such as divorce, punishment and negative feelings.

RESPONSE • Stress Disorder – affects the whole body. Stress always


manifests itself by a syndrome, a sum of changes, and not
by simply one change.
The alarm stage – the body is preparing for “fight
or flight”. This involves several hormones and
chemicals excreted at high levels, as well as
increase heart rate etc.

STRESS
SYNDROME The stage of resistance – the body becomes
adaptive to the challenge and even begins to resist
COMPONENT it.
S:

The exhaustion stage – the body dies because it


has used up its resources of adaptation energy
Relaxation response – include deep abdominal breathing,

TECHNIQ
focus on a soothing word (such as peace or calm),
visualization of tranquil scenes, repetitive prayer, yoga,
and tai chi,
UES TO
COUNTE Physical activity – People can use exercise to stifle the
buildup of stress. Exercise and movement therapies such
R as yoga, tai chi, etc.,

CHRONIC Social support – the buffering theory holds that people


STRESS who enjoy close relationships with family and friends
receive emotional support that indirectly help sustain them
at times of chronic stress and crisis.
SELF-CARE THERAPY
Stop,
Stop, breathe, and tell yourself: “This is hard,
6. Take good care of yourself. Remember to:
breathe,
and tell and I will get through this one step at a time: a) Get enough rest and sleep
b) Eat regularly and make healthy
Acknowledge to yourself what you are choices
Acknowle
dge
feeling. All feelings are normal so accept
whatever you are feeling. c) Know your limits and when you need
to let go. Some problems are beyond
Find someone who listens and is accepting.
Find You do not need advice. You need to be your control.
heard. d) Identify or create a nurturing place in
your home.
Maintain your normal routine as much
Maintain
as possible.
e) Practice relaxation or meditation.
f) Escape for a while through
meditation, reading, watching or
Allow Allow plenty of time for a task. taking a short trip.
SELF - COMPASSION
Self-compassion Therapy – Self-compassion  Self- compassion and Emotional Well-
recognizes that life challenges and personal being – By wrapping one’s pain in the
failures are part of being human, an experience
we all share.
warm embrace of self-compassions,
positive feelings are generated that
help balance the negative ones.
 Self-compassion, Motivation, and
Health – self-compassion enhances
Self-Compassion Phrases motivation rather than self-indulgence.

May I give
This is a May I be
Suffering is a myself the
moment of kind to
part of life compassion I
suffering myself
need
SELF-COMPASSION
 Self-compassion versus Self-Esteem – Self-esteem positions the self
in competition with others and amplifies feelings of distinctness and
separation, self-compassion enhances the feelings of safety and
interconnectedness.
 Self-compassionate Letter
 Describe the problem
 Think of an imaginary compassionate friend
 Write a letter to yourself in that perspective
 Read the letter again, let it sink in, allow it to soothe and calm you.
COMPASSIONAT
E LETTER
M A K E A S E L F - C O M PA S S I O N AT E
L E T T E R A N D R E F L E C T O N I T.
F O R M AT :
1 S T PA G E : L E T T E R
2 N D PA G E : R E F L E C T I O N
A N A LY S I S
V. Self-Analysis Paper (100 pts)
Explain your insights on the subject matter given below. (Choose only
3)
1. Make a short reflection on Victor Frankl’s sources of the meaning
of life.

FINAL 2. Discuss how being a Filipino affects your “self”. How can
becoming a better Filipino influence your duty to becoming a better
version of yourself?

EXAM 3. Search for guidelines used in identifying fake news, share your
insights on fake news and how it affects thinking.

(INDIVIDUA 4. Cite sources on how you think you can become a better learner
and provide with factual evidence.

L) 5. Make a goal setting plan (short term) based on what you learned
from the Goal Setting Theories. Choose one among the 3 theories.
6. Make a reaction paper about the article, “Stress and Filipino” by
Michael L. tan from Philippine Center for Investigative Journalism.
(2006). The article is available in your Google Classroom. Use the
lesson on social and cultural dimensions of stress in making your paper.
RUBRIC

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