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129 views24 pagesStress Management for Everyone
The document discusses stress, its effects on the body, and techniques to manage stress. It describes how stress is interpreted by the brain and causes physiological responses. It then provides strategies for countering stress such as relaxation techniques, physical activity, social support, self-care, and cultivating self-compassion. Self-compassion techniques include using compassionate self-talk and writing a letter of support to oneself.
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0% found this document useful (0 votes)
129 views24 pagesStress Management for Everyone
The document discusses stress, its effects on the body, and techniques to manage stress. It describes how stress is interpreted by the brain and causes physiological responses. It then provides strategies for countering stress such as relaxation techniques, physical activity, social support, self-care, and cultivating self-compassion. Self-compassion techniques include using compassionate self-talk and writing a letter of support to oneself.
Uploaded by
Kazi Mahbubur RahmanCopyright
© © 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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CHAPTER 3 – MANAGING
AND CARING FOR THE SELF
LESSON 3: LESS STRESS,
MORE CARE
LESSON 3: LESS STRESS, MORE CARE
INTRODUCTION:
Stress is often described as a feeling of being
overwhelmed, worried or run-down. (American
Psychological Association, 2017). Stress can
affect people of all ages, genders and
circumstances and can lead to both physical and
psychological health issues.
LESSON 3: LESS STRESS, MORE CARE
ABSTRACTION:
Stress and Human Response
The American Institute of Stress (AIS) has
distinguished different types of stress and the
human response to it. (AIS 2017).
EUSTRESS – is stress in daily life that has
positive connotations
DISTRESS – is stress in daily life that has
negative connotations
LESSON 3: LESS STRESS, MORE CARE
ABSTRACTION:
Hans Selye hypothesized a general adaptation or stress
syndrome. This general stress syndrome affects the whole body
The general stress syndrome has three (3) components:
1. THE ALARM STAGE – represents a mobilization of the body’s
defensive forces
2. THE STAGE OF RESISTANCE – the body becomes adaptive to the
challenge and even begins to resist it
3. THE EXHAUSTION STAGE – the body dies because it has used
up its resources of adaptation energy
LESSON 3: LESS STRESS, MORE CARE
ABSTRACTION:
In the article “Understanding Stress Response” of
the Health Harvard Journal (2017), it further
discussed chronic stress and human body response.
“Chronic stress is unpleasant, even when it is
transient. A stressful situation – whether something
environmental, such as a looming work deadline or
psychological – can trigger a cascade of stress
hormones that produce well-orchestrated
physiological changes.
LESSON 3: LESS STRESS, MORE CARE
ABSTRACTION:
The stress response begins in the brain.
Ex. When someone confronts an oncoming car or
other danger, the eyes or ears (or both) send
the information to amygdala. When it perceives
danger, it instantly sends a distress signal
to the hypothalamus.
LESSON 3: LESS STRESS, MORE CARE
ABSTRACTION:
AMYGDALA – an area of the brain that
contributes to emotional processing. Interprets
the images and sounds
HYPOTHALAMUS – an area of the brain functions
like a command center, communicating with the
rest of the body through the nervous system.
LESSON 3: LESS STRESS, MORE CARE
ABSTRACTION:
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 function like breaking, blood
pressure, heartbeat, lungs called a
bronchioles.
LESSON 3: LESS STRESS, MORE CARE
ABSTRACTION:
After the Amygdala sends a distress signal,
the hypothalamus activates the sympathetic
nervous system by sending signals though the
autonomic nerves to the adrenal glands.
LESSON 3: LESS STRESS, MORE CARE
TECHNIQUES TO COUNTER CHRONIC STRESS :
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.
LESSON 3: LESS STRESS, MORE CARE
TECHNIQUES TO COUNTER CHRONIC STRESS :
Techniques to Counter Chronic Stress
2. Physical Activity
People can use exercise to stifle the build
up of stress in several ways. Exercise such
as taking a brisk walk shortly after feeling
stressed. Movement therapies such as yoga,
tai-chi, and qi gong combined with fluid
movements and all which can influence calm.
LESSON 3: LESS STRESS, MORE CARE
TECHNIQUES TO COUNTER CHRONIC STRESS :
Techniques to Counter Chronic Stress
3. Social Support
Confidants, friends acquaintances, co-
workers, relatives, spouses, and companions
all provide a life-enhancing social net,
and may increase longevity.
LESSON 3: LESS STRESS, MORE CARE
THE CULTURAL DIMENSION OF STRESS AND COPING:
LESSON 3: LESS STRESS, MORE CARE
SELF-CARE THERAPY:
1. Stop, breath and tell yourself
2. Acknowledge to yourself what you are
feeling
3. Find someone who listens and is accepting.
4. Maintain your normal routine as much as
possible
LESSON 3: LESS STRESS, MORE CARE
SELF-CARE THERAPY:
5. Allow plenty of time for a task.
6. Take good care of yourself. Remember to:
a. Get enough rest and sleep.
b. Fat 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 name.
LESSON 3: LESS STRESS, MORE CARE
SELF-CARE THERAPY:
e. Practice relaxation or meditation.
f. Escape for a while through meditation,
reading a book, watching movie, or taking a
short trip.
LESSON 3: LESS STRESS, MORE CARE
SELF-COMPASSION THERAPY:
Self-compassion is another way to counter
stress.
SELF-COMPASSION PHRASES:
Neff provided self-compassion phrases when
feeling stress or emotional pain.
LESSON 3: LESS STRESS, MORE CARE
SELF-COMPASSION PHRASES:
The following phrases:
• This is a moment of suffering
• Suffering is part of life
• May I be kind to myself
• May I give myself the compassion I need.
LESSON 3: LESS STRESS, MORE CARE
SELF-COMPASSION AND EMOTIONAL WELL-BEING:
One of the most consistent findings in the
research literature is that greater sel-
compassion is linked to less anxiety and
depression.
LESSON 3: LESS STRESS, MORE CARE
SELF-COMPASSION, MOTIVATION, AND HEALTH:
Research supports the idea that self-
compassion enhances motivation rather than
self-indulgence
LESSON 3: LESS STRESS, MORE CARE
SELF-COMPASSION VERSUS SELF-ESTEEM:
Research indicates that self-compassion is
moderately associated with trait levels of
self-esteem as one would expect, given that
both represent positive attitudes toward the
self.
LESSON 3: LESS STRESS, MORE CARE
SELF-COMPASSIONATE LETTER:
Steps in doing the self-compassionate
letter exercise as provided by Neff(2012):
1. Candidly describe a problem that tends to
make you feel bad about yourself.
2. Next, think of an imaginary friend who is
unconditionally accepting and
compassionate.
LESSON 3: LESS STRESS, MORE CARE
SELF-COMPASSIONATE LETTER:
3. Finally, write a letter to yourself from
that perspective
4. When you are done writing, put the letter
down for a while and come back to it later.
Then read the letter again, letting the
words sink in, allowing yourself to be
soothed and comforted.
LESSON 3: LESS STRESS, MORE CARE
LESS STRESS, CARE MORE:
We should be in control of the stress that
confronts us everyday. Otherwise, when we are
overwhelmed by health. Self-care and Self-
compassion are two ways to positively confront
stress.