LESSON 16

UNIT 6: MANAGINGSTRESS
TOPIC: Less Stress, More
Care
Learning
Outcome
1. Explain the effects of stress to one’s health;
2. Examine cultural dimension of stress and
coping; and
3. Design self-care plan.
 INTRODUCTIO
N
The American Psychological Association (2017) has these statements about
stress: Stress is a common experience that can affect people of all ages and
backgrounds, often leading to feelings of being overwhelmed, worried, or run-
down. It can have both physical and psychological health impacts. While some
stress can be motivating and beneficial in certain situations, excessive stress can
harm the body, affecting the immune, cardiovascular, and nervous systems.
Since stress is a natural part of life, it's important to develop coping strategies
and maintain a healthy lifestyle, including self-care practices, to manage its
effects.
 ABSTARCTION
Stress and Human Responce
The American Institute of Stress (AIS) has distinguished
different types of stress and the human response to it.
Hans Selye define stress as the body’s nonspecific response
to any demand. Whether it is caused by or results in pleasant
or unpleasant stimuli. It is essential to differentiate between
the unpleasant or harmful variety of stress termed distress,
which often connotes disease, or eustress, which often
connotes euphoria. Eustress is stress in daily life that has
positive connotations, such as marriage, promotion, baby,
winning money, new friends, and graduation. On the other
hand, distress is stress in daily life that has negative
 The general stress
syndrome
01 02 03
The alarm stage -
The stage of resistance - the body
represents a mobilization of
adapts to the stressor and starts to cope The exhaustion stage - the
the body's defensive
with it. The duration of this stage body dies because it has used
forces. The body is
preparing for the "fight or depends on the body's energy reserves up its resources of adaptation
flight" syndrome. This and the intensity of the stress. However, energy. Thankfully, few people
involves a number of just like a machine, the body can ever experience this last stage.
hormones and chemicals eventually wear out from prolonged
excreted at high levels as stress. If the stress continues or
well as an increase in heart intensifies, the body's ability to adapt
rate, blood pressure,
diminishes, leading to the final stage of
 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, 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 (Health Harvard 2017).
The hypothalamus is a bit like a command center. This area of the brain
communicates with the rest of the body through the autonomic nervous
system. Which 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.

The sympathetic nervous system and the parasympathetic nervous

system. The sympathetic nervous system functions like a gas pedal in
a car. It triggers the fight or-flight response, providing the body with a
burst of energy so that it can respond to perceived dangers.

The parasympathetic nervous system acts like a brake. It promotes the "rest
and digest" response that calms the body down after the danger has passed
(Health Harvard 2017).
After the amygdala sends a distress signal, the hypothalamus activates
the sympathetic nervous system by sending signals through the
autonomic nerves to the adrenal glands. These glands respond by
pumping the hormone epinephrine (also known as adrenaline) into the
bloodstream. As epinephrine circulates through the body, it brings on a
number of physiological changes. The heart beats faster than normal,
pushing blood to the muscles, heart, and other vital organs. Pulse rate
and blood pressure go up. The person undergoing these changes also
starts to breathe more rapidly. Small airways in the lungs open wide. This
way, the lungs can take in as much oxygen as possible with each breath.
Extra oxygen is sent to the brain, increasing alertness. Sight, hearing,
and other senses become sharper. Meanwhile, epinephrine triggers the
release of blood sugar (glucose) and fats from temporary storage sites in
the body. These nutrients flood into the bloodstream supplying energy to
Techniques to Counter Chronic
Stress
1. 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,

Most of the research using objective measures to evaluate how effective the
relaxation response is at countering chronic stress have been conducted in people
with hypertension and other forms of heart disease
2.Physical activity. People can use exercise to stifle the buildup stress in
several ways. Exercise, such as taking a brisk walk shorty after feeling
stressed, not only deepens breathing but also helps relieve muscle
tension Movement therapies such as yoga, tai chi and qi gong combined
with fold movements, with deep breathing, and mental focus, all of which
can induce calm.
3. Social support. Confidants, friends, acquaintances, coworker,
relatives, spouses and companions all provide a life- enhancing social
net, and may increase longevity. It is not clear why, but the buffering
theory holds that people who enjoy close relationships with family and
friends receive emotional support that indirectly helps to sustain them
at times of chronic stress and crisis.
Quiz
time
 a. Multiple
Choice
1. Who defined that the stress as the body’s nonspecific response to any
demand. Whether it is caused by or results in pleasant or unpleasant
stimuli.

a. Ceasar Lombroso

b. Kyle Christian

c. Hans Selye

d. Dr. Herbert
Benson
 a. Multiple
Choice
2. is a stress in daily life that has positive connotations, such as marriage,
promotion, baby, winning money, new friends, and graduation.

a. Distress

b.
Unstress

c. Eustress

d. Happy
 a. Multiple
Choice
3. the body dies because it has used up its resources of adaptation energy.
Thankfully, few people ever experience this last stage

a. The Exhaustion
Stage

b. The Battered Stage

c. The Alarm Stage

d. The Cope Stage

 a. Multiple
Choice
4. This area of the brain communicates with the rest of the body through
the autonomic nervous system, and it is a bit like a command center

a. Hypothalamus

b. Sympathetic

c. Abrakadabinoid

d.
Parasympathetic
 a. Multiple
Choice
5. is a natural part of life, it's important to develop coping strategies and
maintain a healthy lifestyle, including self-care practices, to manage its
effects.

a. Stage of
Resistance

b. Stress

c. Distress

d. Avocado
 b.
Enumeration

(1-3). List down the three stages of General Stress

Syndrome.

(4-5). Give me the Techniques to Counter Chronic stress,

according to the report. (only 2)
Thank
you!