Chapter 7: Stress
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Objectives
1 Explain the concept of 2 Discuss the dimensions 3 Explain how stress
stress of stress affects health
4 Identify strategies to control stress 5 Develop a personalized self-care plan
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Introduction
"Man needs difficulties; they are necessary for health." - Carl Jung
Stress has ill-effects on health. People sometimes use unconscious
strategies called defense mechanisms in order to cope with stress.
Nonetheless, psychologists suggest that people must learn positive
ways to manage stress.
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Stress Defined
According to the American Psychological Association (2017), stress
is often described as a feeling of being overwhelmed, worried, or
run-down. It can affect anyone regardless of age, gender, or
circumstance, leading to both physical and psychological health
issues.
Stress is a universal human experience—the body's reaction to any
change requiring adjustment. While some stress can be beneficial,
providing motivation and energy to meet deadlines, excessive stress
can negatively impact the immune, cardiovascular, neuroendocrine,
and central nervous systems.
Since stress is inevitable, learning effective coping mechanisms and
self-care strategies is crucial for maintaining overall health.
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Stress And Human Response
Hans Selye defined stress as the body's nonspecific response to any demand, regardless of whether the stimuli is pleasant (eustress) or
unpleasant (distress). Eustress, like marriage or a promotion, has positive connotations, while distress, like divorce or financial problems,
has negative connotations.
Alarm Resistance Exhaustion
The body mobilizes defenses, preparing The body adapts and resists the stressor. The body's resources are depleted. This
for "fight or flight." Hormones surge, heart The duration of this stage depends on the stage is reached infrequently, when the
rate, blood pressure, and breathing body's energy reserves and the intensity body's energy reserves are completely
increase. of the stressor. exhausted. Stress-related illnesses can
arise from imbalances in adaptive
hormones during the GAS.
Selye's General Adaptation Syndrome (GAS) describes these three stages of physiological reactions to stress. Chronic stress, even when
brief, can trigger a cascade of stress hormones, leading to physiological changes like increased heart rate and muscle tension—the "fight or
flight" response.
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The Domino Effect Of Stress
Unfortunately, the body can also overreact to stressors that are not life-
threatening, such as traffic jams, work pressure, school stress, and family
difficulties. Over time, repeated activation of the stress response takes a toll
on the body.
Research suggests that chronic stress contributes to high blood pressure,
promotes artery-clogging deposits, and causes brain changes. These
changes may contribute to anxiety, depression, and addiction. More
preliminary research suggests that chronic stress may also contribute to
obesity, both directly (overeating) or indirectly (decreasing sleep or
exercise).
When someone experiences a stressful event, the amygdala (an area of the
brain that contributes to emotional processing) sends a distress signal to
the hypothalamus. This area of the brain functions like a command center.
It communicates with the rest of the body through the autonomic nervous
system so that the person has the energy to fight or flee.
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2 Components Of Autonomous Nervous System
Sympathetic Nervous System Parasympathetic Nervous System
Triggers the "fight or flight" response, providing a burst Promotes the "rest and digest" response, calming the
of energy to respond to danger. body down after danger has passed.
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Techniques To Counter Chronic Stress
Relaxation Response Physical Activity Social Support Self-Care Therapy
Techniques like deep Exercise, such as taking a Connecting with friends, Prioritize self-care by
abdominal breathing, brisk walk after feeling family, and colleagues acknowledging your feelings,
focusing on a soothing word, stressed, can help stifle stress provides a supportive social seeking support, maintaining
visualization, repetitive buildup. network that can help buffer routines, allowing ample time
prayer, yoga, and tai chi can against chronic stress and for tasks, and getting enough
elicit the relaxation response increase longevity. rest and sleep. Eat regularly
and counter the stress and make healthy choices,
response. know your limits, and create a
nurturing space for relaxation
and escape.
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Self-Compassion Therapy
Be Kind to Yourself Embrace Imperfection Acknowledge and Accept
When facing suffering, failure, or Recognize that imperfection and Acknowledge your problems and
inadequacy, offer yourself warmth difficulties are part of life. Soothe and shortcomings without judgment.
and understanding instead of self- nurture yourself when confronting Accept that you cannot always get
criticism. pain, rather than getting angry when what you want or be who you want
life doesn't meet your ideals. to be, and generate positive emotions
of kindness and care to help you
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Self-Compassion Phrases (By Neff)
This is a moment of Suffering is part of life. May I be kind to myself. May I give myself the
suffering. Acknowledge You are not alone. Offer warmth and compassion I need.
the pain. understanding. Accept and forgive.
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Self-Compassion and Emotional Well-being
Reduces Anxiety and Increases Emotional Improves Emotional Coping
Depression Intelligence Skills
Practicing self-compassion can lead Self-compassion is associated with People who practice self-
to a decrease in anxiety and greater wisdom and emotional compassion report better emotional
depression. intelligence. coping skills and clarity about their
feelings.
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Less Stress, Care More
We should strive to manage the daily stress we face. When stress
becomes overwhelming, it can negatively impact our health. Self-
care and self-compassion are two positive ways to cope with stress.
Loving and caring for ourselves daily is crucial for our well-being.
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