John Emmanuel A.

Laceda
BSA- II

I. History of my stress

In life there are so many stressful things that may arise in our daily life, Stress comes
from many different things and is the cause of many problems in a person's life. Stress
management can be complicated and confusing. Sometimes source of stress include money
troubles, job issues, relationship conflicts, and major life changes, such as the loss of a loved
one. Smaller stressors, such as long daily commutes and rushed mornings, can also add up over
time.
In my experience there are so many stressful things that happen to me, and this are the
reasons why I have a stressful life right now. The First reason is maybe because of my college
course accountancy , because at the start I didn't like this course, maybe I forced to do it because
of the expectation of my family , and I hate that because I don't like to expect to me the things
that I don’t want to do ,like this course and ,I want to follow my own path i want to become a
pilot but my family decision is me to become an CPA that I don’t want , and I’m just forced to it
because I love my family. And also I’m jealous to the people that followed their own ways and
they do what they want free, and I cannot do this things because I’m scared that my family
disappoint to me and lose again the trust that is given to me.
Second reason of my stress is when there are so many school works to do and I don’t
know what i do first and it is so stressful. The third reason of my stress is some people dictates
me what to do and what to think and I so much hate that because I don’t what people dictates me
of course except for my family, I want to have life that no one says to me what to do I want to
live peaceful life on my own and also I’m stress to people that judge me for who I am because
they don’t know me, I’m not that person that they think.
And the last reason why I’m stress and I think this is the major reason why I’m stress is
some of my love ones left me alone with no reasons given why they left me. Every time I think
of this the pain is coming back again and again and I don’t know what to do when I remember
those times ,and so very stressful to me because it happens not just once it happens so many
times that people left me for no valid reasons. And maybe this is one of the reason why I
experience the no. 1 because I’m afraid of rejections and I’m afraid that if I’m not obey what
they want, they left me when I disappoint my family and they are the only reasons while I’m
keeping strong despite of all the problems that happening to me.
This are the some of the reasons of my stress, I want this all to change right now. And
also I want all the pain will stop, to stop also the stressful things that happen to me. Maybe this
stress management help me to overcome all this situation.
III. Significance of Stress Management Output Program

I think the significance of this project is whenever you feel that you are stress enough, all
you need to do is to try to control your stress, and this can be done by following these steps.
Firstly, stress affect our emotions and feelings. By expressing those feelings and talking about
your problems to others, like a good friend or someone else, is a valuable way to reduce stress.
Second, believe it or not, crying can also reduce stress! It's part of our emotional healing process.
Third, you can expressing yourself through writing or art. As an example, you can write a poem
or draw something just like I said earlier. This may also be a good tension reliever and it can help
you to forget your problem. In addition, exercise is a natural response to stress. You can go
swimming or play a game like volleyball or soccer or whatever game you like. Furthermore, the
moment that you feel stress, you can go for a walk. Walking also helps to reduce your stress and
you can realize that after a small walking you will feel better. As well, during the time that you
feel stress, you can also listen to music. This also can be relaxed for you. Finally, going out with
a company, with good friends and doing something that makes you happy, this can also help you
to reduce your stress. And all of things will be a good stress reliever because when you do
activity such like this you can forget the effects of stress to you.

IV. Theoretical background

These are some researches that will prove all the significance of my stress management output
program:

Exercise. The research keeps growing — exercise benefits your mind just as well as your body.
We keep hearing about the long-term benefits of a regular exercise routine. But even a 20-minute
walk, run, swim or dance session in the midst of a stressful time can give an immediate effect
that can last for several hours.
Get social support. Call a friend, send an email. When you share your concerns or feelings with
another person, it does help relieve stress. But it’s important that the person whom you talk to is
someone whom you trust and whom you feel can understand and validate you. If your family is a
stressor, for example, it may not alleviate your stress if you share your works woes with one of
them.
Meditate. Meditation and mindful prayer help the mind and body to relax and focus.
Mindfulness can help people see new perspectives, develop self-compassion and forgiveness.
When practicing a form of mindfulness, people can release emotions that may have been causing
the body physical stress. Much like exercise or in releasing it in the form of art, research has
shown that even meditating briefly can reap immediate benefits. This researches conduct by
APA (American Psychological Association).

Music to treat pain and reduce stress

While music has long been recognized as an effective form of therapy to provide an outlet for
emotions, the notion of using song, sound frequencies and rhythm to treat physical ailments is a
relatively new domain, says psychologist Daniel J. Levitin, PhD, who studies the neuroscience of
music at McGill University in Montreal. A wealth of new studies is touting the benefits of music
on mental and physical health. For example, in a meta-analysis of 400 studies, Levitin and his
postgraduate research fellow, Mona Lisa Chanda, PhD, found that music improves the body's
immune system function and reduces stress. Listening to music was also found to be more
effective than prescription drugs in reducing anxiety before surgery (Trends in Cognitive
Sciences, April, 2013).
"We've found compelling evidence that musical interventions can play a health-care role in
settings ranging from operating rooms to family clinics," says Levitin, author of the book "This
is Your Brain on Music" (Plume/Penguin, 2007). The analysis also points to just how music
influences health. The researchers found that listening to and playing music increase the body's
production of the antibody immunoglobulin A and natural killer cells — the cells that attack
invading viruses and boost the immune system's effectiveness. Music also reduces levels of the
stress hormone cortisol. http://www.apa.org/monitor/2013/11/music.aspx

V. Reflective Essay

In this subject I learn and enjoyed a lot of things even though it’s a short period of time.
Over the course of this class I have pieced together many things about my own life that before
went unnoticed. I am now able to see things in a little bit of a different light. Now that I have
been introduced to the realm of psychology I understand some of the reasons for behavior around
me. I have learned that there is a reason for most everything and a lot of our behaviors and
mental processes can be explained through psychology. Studies have been conducted for many
years to try and pinpoint the source of our behavior and it is not something that most people
think about every day. Having a better understanding of why we operate the way we do will help
me to better understand myself and the others around me. And now I can understand other things
that’s not familiar to me and some question in my mind answer in this class. And also the Stress
management output program will help me to release my stress gradually, and I think this project
will help other people also that have the trail in their life right now. And I’m very thankful that I
attend this class because I didn’t expect to learn such things and it such a wonderful experience
to me.