TAKING CHARGE OF ONE’S
HEALTH Chapter 12
LIFE SITUATIONS
Stress is an everyday event. It is a common
phenomenon associated with a feeling of
emotional or physical tension
Taking charge entails several fundamental
changes in one’s mindset
Definition and Origin of Stress
Stress is the nonspecific response of the body to any
demand
Stress as defined in medical or biological context is a
physical, mental, or emotional factor that causes bodily
or mental tension.
Stresses can be external (from the environment,
psychological, or social situations) or internal (illness,
or from a medical procedure).
TYPES OF STRESS
Eustress is characterized by motivation and energy as the
focus, is short term, is perceived as within our coping abilities,
feels exciting and improves performance of the person; positive
stress
Distress manifest characteristics that causes anxiety or
concern, can be short or long term, is perceived as outside of our
coping abilities, feels unpleasant, decreases performance, and
can lead to mental and physical problems; negative stress
SOURCES OF STRESS
Money includes the three most significant sources
of money related stress like paying unexpected
expenses, paying for essentials, and saving for
retirement.
Work include conflict with co-workers or bosses,
constant change, and threats to job security, such
as potential redundancy.
Family responsibilities as one of the sources of stress
include arguments, fighting and other poor
communication skills. Fatigue, health problems and
general exhaustion because of busy schedules. Confusion
especially in children about relationships with other
family.
Health concerns is one of the sources of stress because it
seems to worsen or increase the risk of conditions like
obesity, heart disease, alzheimer’s disease, diabetes,
depression, gastrointestinal problems, and asthma.
SIGNS OF STRESS
Cognitive signs of stress are memory problems, inability to
concentrate, poor judgment, seeing only the negative, anxious
or racing thoughts, and constant worrying.
Emotional signs of stress are depression or general
unhappiness, anxiety and agitation, moodiness, irritability, or
anger, feeling overwhelmed, loneliness and isolation, and other
mental or emotional health problems.
Physical signs of stress are aches and pains, diarrhea
or constipation, nausea, dizziness, chest pain, rapid
heart rate, loss of sex drive, and frequent colds or flu.
Behavioral signs are eating more or less, sleeping too
much or too little, withdrawing from others,
procrastinating or neglecting responsibilities, using
alcohol, cigarettes, or drugs to relax, and nervous
habits like nail biting and pacing.
CHRONIC EFFECT OF STRESS
HEALTH EFFECTS
medical conditions are caused or exacerbated by stress
such as:
Chronic pain infertility
Heartburn irritable vowel movements
Heart diseases skin Problems
Diabetes Asthma
obesity
EMOTIONAL EFFECTS
Stress causes emotional damage or physical
ailments
Anxiety, depression, eating disorder and
substance abuse
Severe stress and trauma caused by
catastrophic events such sexual assault, natural
disasters
Post – Traumatic Stress Disorder (PTSD) is a
serious disorder that requires professional
intervention
Symptoms of PSTD includes flashbacks,
nightmares about the trauma, avoidance of places
and things associated with trauma, hyper vigilance
for signs of danger, chronic irritability, tension and
depression
GENERAL ADAPTATION SYNDROME
(GAS) to stress
THE ALARM REACTION
There is an increase in adrenalin discharge
and gastro intestinal ulceration.
Physical manifestation of this stage are:
increased in heart rate, blood pressure,
perspiration, and respiratory rate.
STAGE OF RESISTANCE
Body is able to adapt to the stressor and begin to
resist. Resistance depends on the body’s innate and
stored adaptation energy as well as intensity of the
stressor.
STAGE OF EXHAUSTION
This can lead to death if adaptation is no longer
possible
Adaptive ways of coping with stress
Effective time management methods
Social support
Positive reappraisal. Stressful situations are re-construed
as benign, valuable or beneficial.
Engagement in leisurely pursuits
Keep away from drugs or psychotropic drugs such as
caffeine, alcohol and nicotine
Indulge in physical activity
Get more sleep as a powerful stress reducer.
Try relaxation techniques in order to effectively combat
stress.
Talk to someone whether to a friend, colleague or
trained professional because they may help to gain
perspective and have positive impact on stress level.
. Use visualization strategies to increase positive
feelings
WHAT IS SELF CARE?
is treating yourself compassionately.
encompasses just about anything you to do
be good to yourself.
it also involves integrating self-compassion
into your life in a way that helps to prevent
even the possibility of a burnout.
BENEFITS OF SELF CARE
Better productivity
Improved resistance to disease.
Better physical health.
Enhanced self-esteem.
Increased self-knowledge.
More to give.
TYPES OF SELF CARE
SENSORY
Sensory self-care is all about helping to calm your mind.
Cuddling up under a soft blanket.
Going to the countryside and focusing on the smell of the air.
Watching the flames of a candle or a fire.
Feeling the water on your skin during a hot bath or shower.
Focusing on the movements of your own breathing.
Lying down and listening to music with your eyes closed.
Sitting in the heat of the afternoon sun.
Having a small square of the most delicious chocolate.
Walking barefoot in the grass.
Having a massage with essential oils.
Holding a pet in your arms.
EMOTIONAL
Emotional Self-Care Ideas
Keep a daily journal, and be totally honest about your feelings.
See a therapist
Make time to be with a friend or family member who truly
understands you.
Let yourself cry when you need to.
Deliberately encourage yourself to laugh with old memories or
funny videos.
Sing along to the song that best expresses your current emotions.
SPIRITUAL
Spiritual Self-Care Ideas
daily meditation or mindfulness practice.
Attend service, whether it is religious or humanistic.
Walk in nature and reflecting on the beauty around you.
Make a daily list of 5-10 things that make you feel grateful
Say affirmations that ground your sense of self and purpose.
Go on a trip with the sole purpose of photographing things that
inspire you.
PHYSICAL
Physical Self-Care Ideas
Dance to your favorite songs
Do yoga. Even if you’ve never tried it, there are poses
that are perfect for beginners.
Join a class and learn a new sport.
Go running with your dog (or a friend’s)!
Cycle through the countryside.
Simply go for a walk.
SOCIAL
Social Self-Care Ideas
Make a date to have lunch or dinner with a great friend.
Write an email to someone who lives far away, but who you miss.
Reach out to someone you like but haven’t seen in a while.
Consider joining a group of people who share your interest.
Stop socializing with those who undermine or disempower you.
Strike up a conversation with someone interesting.
Join a support group for people who struggle with the same things you do.
Sign up for a class to learn something and meet new people at the same time.
WHAT IS SELF-COMPASSION?
People feel compassion for themselves because
all human beings deserve compassion and
understanding,
Components of self - compassion
Self kindness – being supportive and
understanding about self.
Common humanity – recognizing that everyone
fails, makes mistakes and get wrong
Mindfulness – being aware of negative thoughts
and emotions so they are approach with balance
Benefits of self - compassion
Self – Compassion and emotional Wellbeing
- this foster happiness, optimism, curiosity,
creativity and positive emotions,
Self – Compassion and motivation
it link to personal initiative, self – efficacy
Self-Compassion and coping
people who are compassionate are able to
deal
with upsetting events in a productive manner.
Self – compassion and interpersonal Relationship
It enhances interpersonal functioning. Self-
compassionate individuals tends to be more
emotionally connected, accepting, and are able to
encourage interpersonal trust.
Self – Compassion Versus Self – Esteem
feeling good about oneself lead to high self – esteem
while low self – confidence leads to cognitive
distortion to preserve self view.
