True or

False?
1. Women are more prone
to stress.

True or
False?
2. We can never control
STRESS.

True or
False?
3. STRESS can kill.

True or
False?
4. Drinking coffee can
alleviate STRESS.

True or
False?
5. The greater the level of
responsibility the greater
the potential level
of STRESS.

True or
False?
6.
Workplacestres
s
is the number
one cause of
staff
absenteeism

True or
False?
7. You can go bald from
stress.

True or
False?

8. The number one reason

for STRESS in most
countries
is money.

True or
9. Initial effects of stress
False?
can make you strong
enough
to carry your
refrigerator

True or
False?
10. Too much stress can
give you a broken heart.

FACT
#1:

While it is a myth that stress can turn

hair gray, stress can cause hair loss.
In fact, telogen effluvium(hair loss)
can begin up to three months after a
stressful event.

FACT
#2:

Stress accounts
for 30% of all
infertility
problems

FACT
#3:
Stress can make acne worse.

FACT
#4:
Laughing lowers stress
hormones and strengthens
the immune system by
releasing health-enhancing
hormones.

FACT
#5:

Stress has been called the silent

killer. It contributes to 75% to 90%
of medical conditions, including the
six leading causes of death.: heart
disease, cancer, lung ailments,
accidents, liver cirrhosis, and
suicide.

FACT
#6:
A 2009 CNN poll reveals that the
number one reason for stress in most
countries is money.

FACT
#7:
Stress increases the risk of preterm labor and intrauterine
infection.

FACT
#8:
Extreme or sudden emotional trauma
can lead to broken heart
syndrome(BHS), or stress
cardiomyopathy (severe heart
muscle weakness).

FACT
#9:
Women may bemore proneto
emotionalstressthan men because
of their brain chemistry, say
scientists.

FACT #10:

Men are more likely thanwomento

develop certain stress-related
disorders, including hypertension,
aggressive behavior, and abuse of
alcohol and drugs.

WHAT IS STRESS ?

DEFINITION OF TERMS
Stress is the body's reaction to a
change that requires a physical, mental
or emotional adjustment or response.
Stress is caused by an existing stresscausing factor or "stressor.
Equilibrium is the state of balance
Adaptation is the ability to adjust and
adopt new behaviors that allow us to
cope with change.

DEFINITION

S=P>R
Stress occurs when the pressure is greater than the resource

STRESS FEELINGS

Worry
Tense
Tired
Frightened
Elated
Depressed
Anxious
Anger

THE INDIVIDUAL
Everyone is
different, with
unique perceptions
of, and reactions to,
events. There is no
single level of
stress
that
is
Some are more sensitive owing to
optimal
for
all
experiences in childhood, the influence
people.
of teachers, parents and religion etc.

Most of the stress we

experience is selfgenerated. How we
perceive life whether an event
makes us feel
threatened or
stimulated,
encouraged or
discouraged, happy
or sad - depends to a
large extent on how
we perceive
ourselves.

The
The Stress
Stress Response
Response

Endocrine System
Stress response
controlled by the
Endocrine System.
Demands on the
physical or mental
systems of the body
result in hormone
secretion (Adrenaline,
testosterone)

GENERAL ADAPTATION
SYNDROME
Alarm response
Adaptation
Exhaustion

ALARM RESPONSE
This is the Fight or Flight
response that prepares the body for
immediate action.

ENDOCRINE SYSTEM RESPONSES

Increased pupil dilation
Perspiration
Increased heart rate and blood
pressure
Rapid breathing
Muscle tenseness
Increased mental alertness
Increased blood sugar

ADAPTATION PHASE
If the source persists, the body prepares
for long-term protection, secreting
hormones to increase blood sugar levels.
This phase is common and not necessarily
harmful, but must include periods of
relaxation and rest to counterbalance the
stress response. Fatigue, concentration
lapses, irritability and lethargy result as
the stress turns negative.

EXHAUSTION
In chronic stress situations, sufferers
enter the exhaustion phase:
emotional, physical and mental
resources suffer heavily, the body
experiences adrenal exhaustion
leading to decreased stress
tolerance, progressive mental and
physical exhaustion, illness and
collapse.

SYMPTOMS OF STRESS

PHYSICAL SYMPTOMS
Sleep pattern
changes
Fatigue
Digestion changes
Loss of sexual drive
Headaches
Aches and pains
Infections
Indigestion

Dizziness
Fainting
Sweating &
trembling
Tingling hands &
feet
Breathlessness
Palpitations
Missed heartbeats

MENTAL SYMPTOMS

Lack of concentration
Memory lapses
Difficulty in making decisions
Confusion
Disorientation
Panic attacks

BEHAVIOURAL SYMPTOMS

Appetite changes - too much or too little

Eating disorders - anorexia, bulimia
Increased intake of alcohol & other drugs
Increased smoking
Restlessness
Fidgeting
Nail biting
Hypochondria

EMOTIONAL SYMPTOMS
Bouts of depression
Impatience
Fits of rage
Tearfulness
Deterioration of personal
hygiene and appearance

STRESS RELATED ILLNESSES

Stress is not the same as ill-health,
but has been related to such
illnesses as;
Cardiovascular disease
Asthma
Diabetes

 Immune system disease

Digestive disorders
Ulcers
Skin complaints - psoriasis
Headaches and migraines
Pre-menstrual syndrome
Depression

TYPES OF STRESSORS

External
Internal

EXTERNAL
STRESSORS

Physical Environment
Social Interaction
Organisational
Major Life Events
Daily Hassles

PHYSICAL ENVIRONMENT

Noise
Bright Lights
Heat
Confined Spaces

SOCIAL INTERACTION

Rudeness
Bossiness
Aggressiveness by others
Bullying

ORGANISATIONAL

Rules
Regulations
Red - Tape
Deadlines

MAJOR LIFE EVENTS

Birth
Death
Lost job
Promotion
Marital status change

DAILY HASSLES
Commuting
Misplaced keys
Mechanical breakdowns

INTERNAL
STRESSORS

Lifestyle choices
Negative self - talk
Mind traps
Personality traits

LIFESTYLE CHOICES
Caffeine
Lack of sleep
Overloaded schedule

NEGATIVE SELF - TALK

Pessimistic
thinking
Self criticism
Over
analysing

MIND TRAPS

Unrealistic expectations
Taking things personally
All or nothing thinking
Exaggeration
Rigid thinking

PERSONALITY TRAITS
Perfectionists
Workaholics

Work-related
Stress

WHY DO WE WORK ?
Work provides an
income and fulfils a
variety of other
needs; - mental and
physical exercise,
social contact, a
feeling of self-worth
and competence.

FACTORS INFLUENCING WORK

STRESS

Drive for Success

Working conditions
Overwork
Under-work
Uncertainty
Conflict

Responsibility
Relationships at
work
Change at work

WORKING CONDITIONS
Physical and mental health is
adversely affected by unpleasant
working conditions, such as high
noise levels, lighting, temperature
and unsocial or excessive hours.

OVERWORK
Stress may occur
through an inability to
cope with the technical
or intellectual demands
of a particular task.
Circumstances such as
long hours, unrealistic
deadlines and frequent
interruptions will
compound this.

UNCERTAINTY
About the individuals work
role - objectives,
responsibilities, and
expectations, and a lack of
communication and feedback
can result in confusion,
helplessness, and stress.

CONFLICT

Stress can arise from work the individual

does not want to do or that conflicts with
their personal, social and family values.

RESPONSIBILITY

The greater the level of

responsibility the greater the
potential level of stress.

RELATIONSHIPS AT WORK

Good relationships with colleagues

are crucial. Open discussion is
essential to encourage positive
relationships.

CHANGES AT WORK
Changes that alter psychological,
physiological and behavioural
routines such as promotion,
retirement and redundancy are
particularly stressful.

COSTS
OF
STRESS
80% of all modern diseases have their origins in stress.
In the UK, 40 million working days per year are lost
directly from stress - related illness.
Costs in absenteeism to British industry is estimated at
1.5 billion pounds per year.

Stress is not
what happens to
us. It's our
response TO
what happens.

Stress Management Strategies

Ascertain sources of stress

Assess at how you cope with stre
ss
Avoid unnecessary stress
Alter the situation
Adapt to the stressor
Accept the things you cant chan
ge
Allot time for fun and relaxation

Stress Management Strategy # 1: Ascertain sources of Stress

To identify your true sources of stress, look closely at
your habits, attitude, and excuses:
Do you explain away stress as temporary (I just have a
million things going on right now) even though you
cant remember the last time you took a breather?
Do you define stress as an integral part of your work or
home life (Things are always crazy around here) or as
a part of your personality (I have a lot of nervous
energy, thats all).
Do you blame your stress on other people or outside
events, or view it as entirely normal and unexceptional?

Until you accept responsibility for the role you play in creating or
maintaining it, your stress level will remain outside your control.

Stress Management Strategy # 2: Assess how you cope with stress

Think about the ways you

currently manage and cope
with stress in your life.
If your methods of coping with
stress arent contributing to
your greater emotional and
physical health, its time to
find healthier ones.

Unhealthy ways of coping with stress:

These coping strategies may temporarily reduce
stress, but they cause more damage in the long
run:

Smoking
Drinking too much

Overeating
or
Undereating

 Using pills or drugs to relax

Zoning out for hours in front

of the TV or computer

Sleeping too much

 Withdrawing from friends, family,

and activities

Procrastinating
Filling up every
minute of
the day to avoid facing
problems
Taking out your stress on
others (lashing out, angry
outbursts, physical violence)

Stress Management Strategy # 3: Avoid unnecessary stress

NO!

Learn how to say no Know your

limits and stick to them. Whether in
your personal or professional life,
refuse to accept added
responsibilities when youre close to
reaching them. Taking on more than
you can handle is a surefire recipe for
stress.

Avoid people who stress you out If

someone consistently causes stress in
your life and you cant turn the
relationship around, limit the amount
of time you spend with that person or
end the relationship entirely.

 Take control of your environment

If the evening news makes you anxious,
turn the TV off. If traffics got you tense,
take a longer but less-traveled route. If
going to the market is an unpleasant
chore, do your grocery shopping online.

Stress Management Strategy # 4: Alter the situation

If you cant avoid a stressful situation, try to alter it. Figure
out what you can do to change things so the problem
doesnt present itself in the future. Often, this involves
changing the way you communicate and operate in your
daily life.
Express your feelings instead of bottling them up.If
something or someone is bothering you, communicate your
concerns in an open and respectful way. If you dont voice
your feelings, resentment will build and the situation will
likely remain the same.
Be willing to compromise.When you ask someone to
change their behavior, be willing to do the same. If you both
are willing to bend at least a little, youll have a good
chance of finding a happy middle ground.

Be more assertive.Dont take a backseat in your own

life. Deal with problems head on, doing your best to
anticipate and prevent them. If youve got an exam to
study for and your chatty roommate just got home,
say up front that you only have five minutes to talk.

Manage your time better.

Poor time management can cause a lot
of stress. When youre stretched too
thin and running behind, its hard to
stay calm and focused.
But if you plan ahead
And make sure you
dont overextend
yourself, you can alter
the amount of stress
youre under.

Time Management
Make a list
What MUST be done
What SHOULD be done
What would you LIKE to do
Cut out time wasting
Learn to drop unimportant activities
Say no or delegate

Stress Management Strategy # 5: Adapt to the stressor

Look at the big picture.Take

perspective of the stressful situation. Ask
yourself how important it will be in the
long run. Will it matter in a month? A
year? Is it really worth getting upset
over? If the answer is no, focus your time
and energy elsewhere.
Adjust your standards.Perfectionism
is a major source of avoidable stress.
Stop setting yourself up for failure by
demanding perfection. Set reasonable
standards for yourself and others, and
learn to be okay with good enough.

 Re-framing

Re-framing is a technique to change the way

you look at things in order to feel better about
them. There are many ways to interpret the
same situation so pick the one you like. Reframing does not change the external reality,
but helps you view things in a different light
and less stressfully.

Positive Thinking

Forget powerlessness,
dejection, despair, failure
Stress leaves us vulnerable to
negative suggestion so focus
on positives;
Focus on your strengths
Learn from the stress you are
under
Look for opportunities
Seek out the positive - make a
change.

Equip yourself
Not having the knowledge makes you
more stressed.

Stress Management Strategy #6: Accept the things you cant change
Dont try to control the uncontrollable.Many
things in life are beyond our control particularly
the behavior of other people. Rather than stressing
out over them, focus on the things you can control
such as the way you choose to react to problems.
Look for the upside.As the saying goes, What
doesnt kill us makes us stronger. When facing
major challenges, try to look at them as
opportunities for personal growth. If your own poor
choices contributed to a stressful situation, reflect
on them and learn from your mistakes.

 Share your
feelings.Tal
k to a trusted
friend or
make an
appointment
with a
therapist..
Expressing what youre going through can be very
cathartic, even if theres nothing you can do to alter the
stressful situation

 Learn to forgive.
Accept the fact
that we live in an
imperfect world
and that people
make mistakes.
Let go of anger
and
resentments.Free
yourself from
negative energy by
forgiving and
moving on.

Stress Management Strategy #7: Allot time for fun and relaxation

Set aside relaxation time.Include rest

and relaxation in your daily schedule. Dont
allow other obligations to encroach. This is
your time to take a break from all
responsibilities and recharge your batteries.

Connect with others. Spend time with positive people who

enhance your life. A strong support system will buffer you
from the negative effects of stress.

 Do something you enjoy every

day.Make time for leisure activities that
bring you joy, whether it be stargazing,
playing the piano, or working on your bike.

Humour
Good stress reducer
Applies at home and
work
Relieves muscular
tension
Improves breathing
Pumps endorphins
into
the bloodstream the
bodys natural
painkillers

Stress Management Strategy #8: Adopt a healthy lifestyle

Eat a healthy diet.Well-nourished bodies

are better prepared to cope with stress, so
be mindful of what you eat. Start your day
right with breakfast, and keep your energy
up and your mind clear with balanced,
nutritious meals throughout the day.

 Drink plenty of water

If youre looking for a
simple way to
unwind from your
stress-filled life, try
this: drink a glass
of water.

Reduce caffeine and sugar. The

temporary "highs" caffeine and
sugar provide often end in with a
crash in mood and energy. By
reducing the amount of coffee, soft
drinks, chocolate, and sugar snacks
in your diet, youll feel more
relaxed and youll sleep better.

Avoid alcohol, cigarettes, and

drugs.Self-medicating with alcohol
or drugs may provide an easy escape
from stress, but the relief is only
temporary. Dont avoid or mask the
issue at hand; deal with problems
head on and with a clear mind.

Exercise regularly.Physical activity plays a key role in reducing and preventing the
effects of stress. Make time for at least 30 minutes of exercise, three times per week.
Nothing beats aerobic exercise for releasing pent-up stress and tension.

Benefits of Exercise
Uses up excess energy
released by the Fight or Flight
reaction.
Improves blood circulation
Lowers blood pressure
Clears the mind of worrying
thoughts
Improves self image
Makes you feel better about
yourself
Increases social contact

Get enough sleep.

Adequate sleep fuels your mind, as well
as your body. Feeling tired will increase
your stress because it may cause you
to think irrationally.
Good stress reducer
Difficult to cope when tired
Wake refreshed after nights
sleep
Plenty of daytime energy

Deep Breathing
Deep breathing is the first
recommended method in
stress management tips. It
can be done by doing some
steps, which are: take a deep
breath, hold it for a count of
ten, and release it slowly. To
perfect this exercise, you
will need two or more
minutes. It will be able to
take of the troubles in your
minds for a few minutes.

Music Tehrapy

Visualization and Imagery

Sensory Deprivation
Another method in stress management tips is through sensory
deprivation. To do this simple tip, you dont need to use a
sensory deprivation tool. You just need to close your eyes for a
few minutes turns off the visual stimulation that can add to
stress.

Progressive Relaxation
Systematically tensingrelaxing the muscles

Stretching
The remaining alternative in stress
management tips is stretching. It is
the practise to release the pressure
from your muscles.

Laugh Out Loud

In stress management,
laughing is a contagious
technique. You can start
with laugh out loud for
about 60 seconds. The first
15 seconds can be a fakelaughing for you, but the
end of the one-minute
period will make you feel
completely laughing at
something very funny.

Massage
Massage belongs to the recommended technique in stress
management tips as well. You can relieve your stress by having a
massage.

self-help group is a nonprofessional organization

formed by people with a common problem or
situation, for the purpose of pooling resources,
gathering information, and offering mutual support,
services, or care. they provide each other moral
support, information, and advice on problems relating
to some shared characteristic or experience.

Group counseling can help you:

Discover that you're not alone in your struggles, thoughts,
and feelings
Learn from other students facing similar problems
Gain multiple perspectives on your concerns
Feel more connected to others as group cohesion develops
Become more aware of yourself through genuine feedback
from others
Pick up new interpersonal skills that you can use in your
daily life
Internalize the lessons you've learned by helping others in
the group
Develop effective ways of building and maintaining
relationships

Group
Discussion:
1. What are the activities and pressures that
give you the most stress and why?
2. What do you do when stressed? How do you
cope up with stress?
3. Knowledge is power. Being equipped for the
job lessens the stress for the job. What do
you think you still need to learn in order to be
more efficient secretaryof your baranggay.
List atleast 3 topics (to be submitted as topic
suggestions for the next convention)