Lesson 3: Less Stress, More Care

I. Objectives
At the end of this lesson, you should be able to:
1. Explain the effects of stress to one’s health
2. Examine cultural dimension of stress and coping; and
3. Design a self- care plan.

INTRODUCTION
“Stress is often described as a feeling of being overwhelmed, worried, or run-
down. Stress can affect people of all ages, genders, and circumstances and can
lead to both physical and psychological health issues. Stress is any uncomfortable
emotional experience accompanied by predictable biochemical, physiological, and
behavioural”
- American Physiological Association (2017)

ABSTRACTION
Stress and Human Response
The American Institute of Stress (AIS) has distinguished different types of
stress and the human response to it.
Hans Selye defined 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, and 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.
- Distress is stress in daily life that has negative connotations such as divorce,
punishment, injury, negative feelings, financial problems, and work
difficulties (AIS 2017).
During both eustress and distress, the body undergoes virtually the same
nonspecific responses to the various positive or negative stimuli acting upon it.
This demonstrates conclusively that it is how an individual accepts stress that
determines ultimately whether the person can adapt successfully to change (AIS
2017).
Selye hypothesized a general adaptation or stress syndrome. This general stress
syndrome affects the whole body. Stress always manifests itself by a syndrome, a
sum of changes, and not by simply one change (AIS 2017).
 The three stages of General Stress Syndrome
The three stages of general stress syndrome are;

 alarm reaction
 resistance
 exhaustion

Alarm Reaction Stage

At the alarm reaction stage, a distress signal is sent to a
part of the brain called the hypothalamus. The hypothalamus
enables the release of hormones called glucocorticoids.
Glucocorticoids trigger the release of adrenaline and
cortisol, which is a stress hormone. The adrenaline gives a
person a boost of energy. Their heart rate increases and their
blood pressure rises. Meanwhile, blood sugar levels also go up.
These physiological changes are governed by a part of
a person's autonomic nervous system (ANS) called the
sympathetic branch. The alarm reaction stage of the GAS
prepares a person to respond to the stressor they are
experiencing. This is often known as a "fight or flight" response.

Resistance Stage

During the resistance stage, the body tries to counteract

the physiological changes that happened during the alarm
reaction stage. The resistance stage is governed by a part of the
ANS called the parasympathetic.

The parasympathetic branch of the ANS tries to return the

body to normal by reducing the amount of cortisol produced. The
heart rate and blood pressure begin to return to normal. If the
stressful situation comes to an end, during the resistance stage, the
body will then return to normal. However, if the stressor remains,
the body will stay in a state of alert, and stress hormones continue
to be produced. This physical response can lead to a person
struggling to concentrate and becoming irritable.
Exhaustion stage
After an extended period of stress,
the body goes into the final stage of GAS,
known as the exhaustion stage. At this
stage, the body has depleted its energy
resources by continually trying but failing
to recover from the initial alarm reaction
stage. Once it reaches the exhaustion
stage, a person's body is no longer
equipped to fight stress. They may
experience: tiredness, depression, anxiety,
and feeling unable to cope
If a person does not find ways to manage
stress levels at this stage, they are at risk of
developing stress-related health
conditions.

How to manage General Stress Syndrome

The first step to controlling GAS is to understand what triggers stress.
Different things trigger stress for different people. It is important for a person to
identify what situations and events are particularly stressful for them. It may then be
possible to make lifestyle changes to reduce exposure to these triggers. When it is
not possible to avoid a stress trigger, it is important to find a way to reduce the
impact it has on body and mind.

Techniques to Counter Chronic Stress

1. Relaxation Response - The term, ‘Relaxation Response’ was coined
by Dr.Herbert Benson, professor, author, cardiologist, and founder of
Harvard’s Mind/Body Medical Institute. The response is defined as
your personal ability to encourage your body to release chemicals
and brain signals that make your muscles and organs slow down
and increase blood flow to the brain. It involves deep abdominal
breathing, focus on a soothing word, and visualization of tranquil
scenes, repetitive prayer, yoga, and tai chi.
2. Physical activity - If you can’t eliminate a stressful event, regular
exercise can help you cope and maintain a healthy stress level.
 Do some brisk walk
 Yoga
 Tai chi
  Qi gong
3. Social support – confidants, friends, acquaintances, relatives and
companions all provide a life- enhancing social net, and may
increase longevity.

Self-care Therapy
A positive way to counter stress is self-care therapy. Nancy Apperson
(2008) of Northern Illinois University has provided steps for self-care:

1. Stop, breathe, and tell yourself: "This is hard and I will get through this one step at
a time.”
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.
5. Allow plenty of time for a task.
6. Take good care of yourself. Remember to:
a. Get enough rest and sleep.
b. Eat 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 home.
e. Practice relaxation or meditation.
f. Escape for a while through meditation, reading a book, watching a movie,
or taking a short trip.

Self-compassion Therapy
Self-compassion is another way to counter stress, Kristin Neff (2012) has
discussed self-compassion in her article, "The Science of Self-Compassion."
"Self-compassion entails being warm and understanding toward ourselves when we
suffer, fail, or feel inadequate, rather than flagellating ourselves with self-criticism. It
recognizes that being imperfect and experiencing life difficulties is inevitable, so we
soothe and nurture ourselves when confronting our pain rather than getting angry
when life falls short of our ideals. We clearly acknowledge our problems and
shortcomings without judgment. So we can do what is necessary to help ourselves.
We cannot always get what we want. We cannot always be who we want to be.
When this reality is denied or resisted, suffering arises in the form of stress,
frustration, and self-criticism. When this reality is accepted with benevolence,
however, we generate positive emotions of kindness and care that help us cope.
Self-compassion recognizes that life challenges and personal failures are part of
being human, an experience we all share. In this way, it helps us to feel less
desolate and isolated when we are in pain.'

Self-compassion Phrases
Neff provided self-compassion phrases when feeling stress or
emotional pain. It is helpful to have a set of phrases memorized to help you
remember to be more compassionate to yourself in the moment. You can take a
deep breath, put your hand over your heart, or gently hug yourself (if you feel
comfortable doing so), and repeat the following phrases:
- This is a moment of suffering.
 - Suffering is a part of life.
- May I be kind to myself.
- May I give myself the compassion I need.

Self-compassion and Emotional Well-being

 Self-compassion Offers protection against anxiety and depression when
controlling for and negative effect. Self-compassionate, people recognize
when they are suffering, but are kind toward themselves these moments,
acknowledging their connectedness with the rest of humanity
 Self-compassion is associated with greater wisdom and emotional
intelligence.
 Self-compassion appears to bolster positive states of being as well. By
wrapping one's pain in the warm embrace of self-compassion, positive
feelings are generated that help balance the negative ones (Neff 2012).

Self-compassion, Motivation, and Health

 Self-compassion enhances motivation rather than self-indulgence. Self-
compassionate people aim just as high, but also recognize and accept that
they cannot always reach their goals.
 Self-compassion is also linked to greater personal initiative—the desire to
reach one's full potential. Self-compassionate people have been found to
have less motivational anxiety and engage in fewer self-handicapping
behaviours such as procrastination than those who lack self-compassion. In
addition, self-compassion was positively associated with mastery goals (the
intrinsic motivation to learn and grow) and negatively associated with
performance goals (the desire to enhance one's self-image) found on the
study Of Deck in 1986.
 This relationship was mediated by the lesser fear of failure and perceived self-
efficacy of self-compassionate individuals. Thus, self-compassionate people
are motivated to achieve, but for intrinsic reasons, not because they want to
garner social approval. (Neff 2012).

Self-compassion versus Self-esteem

Research indicates that self-compassion is moderately associated With I trait
levels of self-esteem as one would expect. Self-compassion still predicts greater
happiness and optimism as well as less depression and anxiety when controlling for
self-esteem.
 Self-esteem had a robust association with narcissism while self-
compassion had no association with narcissism.
 Self-esteem is thought to be an evaluation of superiority/inferiority that
helps to establish social rank stability and is related to alerting,
energizing impulses and dopamine activation.

Self-compassionate Letter
An example of a self-compassion exercise is the self-compassionate
letter. Exercise has been used in therapeutic programs. Below are the steps
in doing self-compassionate letter exercise as provided by Neff (2012);
 1. Candidly describe a problem that tends to make you feel bad about
yourself.
- As a physical flaw, a relationship problem, or failure at work or
school.
2. Think of an imaginary friend who is unconditionally accepting and
compassionate.
- Someone who knows all your strengths and weaknesses,
understands your life history, your current circumstances, and
understands the limits of human nature.
3. Finally, write a letter to yourself from that perspective.

Less Stress, Care More

We should be in control of the stress that confronts us every day. Otherwise
when we are overwhelmed by stress, it can be detrimental to our health. Self-care
and self-compassion are two ways to positively confront stress. We should love
and care for our self – more and more each day.

Sources:
https://www.medicalnewstoday.com/articles/320172.php
https://www.psychologytoday.com/us/blog/heart-and-soul-healing/201303/dr-
herbert-benson-s-relaxation-response
 Lesson 3: Less stress, more care
_______________________________________________________________________________
PSYCH 1 Understanding the Self

Submitted By:
Niog, Chloe Kate
Morera, Karen
Mangadlao, Glaze
Malahay, Jolina June

Submitted To:
MR. Francis Anthony Abaquita