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LEARNING OBJECTIVES

 Identify the signs and symptoms of stress.

 Develop awareness on the debilitating effect of


stress in one’s health and well-being.

Develop efficient coping skills in handling stress to


maintain health and well-being

To be able to cope up with life’s stresses, thus,


become fully functioning and capable of providing
good service for the betterment of society where he
belongs.
STRESS MANAGEMENT
What is Stress?
STRESS

• A physical, mental or emotional factor that


causes bodily or mental tension
• A specific response by the body to a
stimulus (fear or pain) that disturbs or
interferes with the normal physiological
equilibrium of an organism
• State of mental or emotional tension
resulting from adverse or very demanding
circumstances.
Sources
Sourcesof
of Stress
Stress
• Survival Stress
• Internal Stress
• Environmental Stress
• Fatigue and Overwork
Sources of Stress
1. Survival Stress – results
from fear of someone or
something that may physically
hurt
Fight – surviving the
dangerous situation
Flight – escaping it all together
Sources of Stress
2. Internal Stress
– results from
worrying about
things you can do
nothing about or
worrying for no
reason at all
Sources of Stress

3. Environmental
Stress
– response to things
around like:
noise, crowding and
pressure from work
or family
Sources of Stress
4. Fatigue and Overwork
– caused by working too
much/hard at your job,
school or home
- Can be caused by poor
time management and lack
of rest and relaxation
Possible Stressors of Today
• High tech careers
• Fast paced business transactions
• Divorce
• Social and family problems

Sample Situations
• A person pressured by deadlines
• a recent widow
• an unprepared student
• a patient who discovers his serious illness
STRESS RESPONSE AS A
HABIT
Example:
After graduation, John gets a new job and soon
becomes irritated at some of the things his boss
says to him. Since he needs the job, he can’t do
anything about it for fear of being fired. Every
time he has a confrontation with the boss, John
has a stress reaction. The reactions begin to
come easily, more quickly and of longer duration
with each experience. Eventually, the mere
anticipation of a confrontation will bring about a
stress reaction.
He experiences negative reactions at home,
and on weekends, by just thinking about his
boss. John’s stress reaction has become a
major habit and gets progressively worse and
harder to break.

CHRONIC
STRESS
RESPONSE is
simply a bad habit that
needs to be controlled.
STRESS-RELATED
ILLNESSES AND DISEASES

Coronary heart disease • hypertension • kidney disease


& arteriosclerosis

• skin problems (eczema, psoriasis and


& headaches shingles, multiple sclerosis and cancer)
STRESS-RELATED
ILLNESSES AND DISEASES

• v

& hives and ulcers


PHYSICAL SYMPTOMS
Swollen joints Sexual inadequacy Chest pains

Colds and flu Chronic fatigue Cold hands/feet

Accident proneness Increased allergies Insomnia

Difficulty breathing Trembling /nervous menstrual distress


tics
Heart palpitations Excessive
menstruation
Headaches Gain or loss of weight Neck pains

Nausea Twitching eyelid Loss of appetite

Diarrhea Facial/jaw pains Constant appetite

Heartburn Difficulty in swallowing Rashes, hives

Dizziness Dry mouth/throat Tongue ulcers

Backache Speech difficulties Frequent urination


Weakness Muscle aches Excessive sleeping
Indigestion Stomach pains Excessive sweating

Constipation Twitching nose hypertension


EMOTIONAL SYMPTOMS
Irritability Impulsive Loss of memory/concentration
behavior
Depression Feeling frustration Nervous about little things
moodiness Neurotic behavior Withdrawal from other people
nightmare Anger Racing thoughts or
disorientation
Frequent anxiety Inability to make decisions
episodes of
crying
Feelings of Thoughts of Feelings of panic
losing control suicide

Restlessness or Unusual aggressiveness


over excitability
BEHAVIORAL SYMPTOMS
Gnashing or grinding teeth Wrinkling forehead
High-pitched nervous laughter Foot or finger tapping
Nail biting Hair pulling or twirling
Increased smoking Increased use of prescribed
medication
Increased alcohol consumption Compulsive eating

Compulsive dieting Pacing the floor


Chronic procrastination Loss of interest in physical
appearance
Sudden change in social habits Chronic tardiness
BEHAVIOR TEST
This test will give you an idea of your own
behavioral type. Read each statement
carefully and then write the number that
corresponds to the category of behavior
that best fits you.
1 - never
2 - seldom
3 - sometimes
4 - usually
5 - always
1. I become angry or irritated whenever I have to
stand in line for more than 15 mins.
2. I handle more than one problem at a time.
3. It is hard finding the time to relax and let
myself go during the day
4. I become irritated or annoyed when someone
is speaking too slowly
5. I try hard to win at sports or games
6. When I lose at sports or games, I get angry
with myself and others
7. I have trouble doing special things for myself
8. I work much better under pressure or when
meeting deadlines
9. I find myself looking at my watch whenever I
am sitting around of not doing something
active.
10.I bring work home with me
11.I feel energized and exhilarated after being
in a pressuring situation
12.I feel like I need to take charge of a group in
order to get things moving.
13.I find myself eating rapidly in order to get
back to work
14.I do things quickly regardless of whether I
have time or not.
15.I interrupt what people are saying when I think
they are wrong.
16.I am inflexible and rigid when it comes to
changes at work or at home
17.I become jittery and need to move whenever I
am trying to relax.
18.I find myself eating faster than the people I am
eating with.
19.At work, I need to perform more then one task
at a time in order to feel productive.
20.I take less vacation time than I am entitled to.
21. I find myself being very picky and looking at small
details
22.I become annoyed at people who do not work
hard as I do.
23.I find that there are not enough things to do
during the day.
24.I spend a good deal of my time thinking about
work
25.I get bored easily.
26.I am active on weekends either working of
doing projects.
27.I get into arguments with people who do not
think my way.
28.I have trouble “rolling with the punches”
whenever problems arise
29. I interrupt someone’s conversation in order to
speed things up.
30.I take everything I do seriously.
The minimum score is 30, the maximum is 150.
The breakdown by personality type is as
follows:
SCORE PERSONALITY
TYPE
100-150 Type A
76-99 Type AB
(Average)
30-75 Type B
TYPE B (75 or below) - you take life as it comes
and usually don’t allow problems and worries
dominate your life
TYPE AB (76-99) - you are a part of a majority
who has some Type A and Some Type B
characteristics
- you know how to relax and aren’t very
aggressive or competitive
- you need to see which type A traits you have
and decide whether they are/not affecting your
health and lifestyle
- you take some things seriously and like to be
active, competitive and productive
TYPE A (100-150) - you need to work on your
attitudes, behavior and priorities before you
become seriously ill
DESCRIPTIONS OF PERSONALITY
TYPES
Type A Characteristics
1. Intensely competitive
2. Impatient
3. Achievement oriented
4. Aggressive and driven
5. Having a distorted sense of time urgency
6. Moving rapidly and frequently
7. Talking fast and listening impatiently
Type B Characteristics
1. Relaxed and unhurried
2. Patient
3. Non competitive
4. Non aggressive
5. Not having time urgency
Anger

• An emotion that can trigger


stress leading to illness or
chronic disease
• Eventually leads to an
aggressive or impulsive
reaction
STRESS MANAGEMENT
FOR ANGER

1. Learn to be assertive
– begin slowly if you feel uncomfortable, but
take one minute per day to look for
opportunities to communicate about minor
issues to build up confidence to express
feelings spontaneously and non-aggressively
STRESS MANAGEMENT
FOR ANGER

2. Identify the source of you anger – take sixty


seconds to make sure you focus on the specific
reason for anger, once you are focused, it will
become easier to work on strategies to eliminate
frustration
STRESS MANAGEMENT FOR
ANGER

3. Use a third party to intervene – take a


minute to find and utilize a third party as a
sounding board rather than close a matter
entirely, resolve anger-causing conflicts as
quickly as possible thru someone willing,
able and qualified to assist.
STRESS MANAGEMENT
FOR ANGER

4. Try to be more understanding – be


more aware of the feelings of the person
you are angry, when we become more
sympathetic, we have a tendency to be less
aggressive and more accommodating
STRESS MANAGEMENT FOR
ANGER

5. Find ways to prevent anger - causing


situations - identify the cause of you anger
and find solutions to eliminate or bypass the
cause, repetition intensifies anger so take 60
seconds to sit down with pencil and paper and
diagram a method to eliminate the problem
Four Questions to ask why the sources
of stress are causing the symptoms:
• Is the timing of the activity (time of day or
night) causing stress symptoms?
• Is the reason we’re doing the activity causing
stress symptoms?
• Is the way we’re doing the activity causing
stress symptoms?
• Is the amount of time spent doing the activity
causing stress symptoms?
STRESS DIARY
Time of Stress Immediate Previous
Day Symptom Activity Activity
9:30 am Headache Having Rushing up
breakfast to go to
alone school
(9:00 am)
12:30 pm Muscle Watching Thinking
pain in neck TV about
and deadline of
shoulders term papers
At the end of the Stress Diary, we
need to write down 3 things:
E.g.
1. Cause of headaches : rushing to get to school
every morning
2. Reason for symptoms: timing – not enough time to
do everything – feel rushed
3. Solutions: get up a little earlier, organize your
morning hours more efficiently, don’t leave the
things till the last minute, prepare the night before
BEHAVIOR EXERCISES

There are several practical exercises we can do to


change our Type A habits and activities

1. Determine what activities arouse Type A behavior


and reenact them utilizing type B behavior
2. While eating, put your utensils down between bites
3. Force yourself to do more recreational activities
4. Spend an entire day without your watch
BEHAVIOR EXERCISES

4. Pay attention to every frown and negative


facial expression
5. Give yourself positive Type B self-
instructions
6. Reward yourself.