ADEQUATE

STRESS
MANAGEMENT
AND
RELAXATION
BAYONGAN MAHILUM

FERNANDEZ PALOD

FLAVIER SIOBAL
 STRESS
MANAGEMENT
Sources of Stress

Internal stressors originate within a

person
Example : infection or feelings of depression
External stressors- originate outside the
individual
Example : a move to another city, a death in
the family, or pressure from peers
 Developmental stressors occur at
predictable times throughout an
individuals life.
Situational stressors- unpredictable and
may occur at any time during life
- May be positive or negative
Examples:
Death of a family member
Marriage or divorce
Birth of a child
New job
Illness
 Effects of Stress
Physically stress can threaten a persons
physiological homeostasis.
Emotionally stress can produce negative or non-
constructive feelings about the self.
Intellectually stress can influence a persons
perceptual and problem solving abilities
Socially- can alter a persons most recent version of
that scale includes 77 items(Miller & Rahe,1997),and
a shortened version(54 items, full stress and coping
inventory completed in 15 minutes)was created most
 STRESS AND COPING

What is STRESS?
An experience a person is exposed
to
What are
STRESSORS?
Disruptive forces operating
within or any system
Ex: An example, the death of a loved
person, a break in a relation, too much
work, etc.
Scientific Knowledge
Base:
General Adaptation
syndrome(Hans Selye)
Describes how the body reacts to
stressors
Can be triggered directly by a physical
events or indirectly by a psychological
events.
an immediate physiologic response of the
body to stress and it involves body
STRESS- What does it
do?
Affects the organism(body and
mind). It mobilizes resources as the
body attempts to ward off the effects
of stress. A person goes through
three stages in dealing
with stress.
 1. ALARM REACTION
The initial reaction of the body,
which alerts the bodys defences.

Shock phase
- The stressor may be perceived
consciously or unconsciously by the
person.
Countershock phase
- The changes produced in the body during the
shock phase arev reversed. Thus, a person is
best mobilized to react during the shock phase
of alarm reaction
2. RESISTANCE
When the bodys adaptation
takes place. The body attempts
to cope with the stressor and
to limit the stressor to the
smallest area of the body that
can deal with it.
3. EXHAUSTATION

The adaptation that the body made

during the second stage cannot be
maintained. This means that the ways
used to cope with the stressor have
been exhausted.
The end of this stage depends
largely on the adaptive energy
resources of the individual, the
severity of the stressor, and the
external adaptive resources that
COPING

Persons effort to manage stress

COPING
MECHANISMS
-psychological adaptive
mechanisms; can be task-
oriented involving the use of
direct problem solving
 Long-term:
Short-term:

EGO DEFENSE MECHANISMS:

used to regulate emotional stress and thus
give a person protection from anxiety and
stress.
Sigmund Freud- unconscious behaviors that
offer psychological protection from a
stressful event.
DEFENSE MECHANISMS:
TYPES OF STRESS

1) EUSTRESS/ POSITIVE STRESS

Positive reaction to stress that generates within us a desire to achieve or overcome a
challenge.
Examples:
Receiving a promotion or raise at work.
Starting a new job.
Marriage.
Buying a home.
Having a child.
Moving.
Taking a vacation.
Holiday seasons.
Retiring.
Taking educational classes or learning a new hobby.
2) DISTRESS/ NEGATIVE STRESS
-used to describe unpleasant feelings or emotions that
impact your level of functioning.

2) DISTRESS/ NEGATIVE STRESS

-used to describe unpleasant feelings or emotions that impact
your level of functioning.

EXAMPLES:
The death of a spouse.
Filing for divorce.
Losing contact with loved ones.
The death of a family member.
Hospitalization (oneself or a family member).
Injury or illness (oneself or a family member).
Being abused or neglected.
OTHER TYPES
1. Work Stress- is the harmful physical and emotional responses that
can happen when there is a conflict betweenjobdemands on the
employee and the amount of control an employee has over meeting
these demands.
2. Family Stress- isdefinedas an imbalance in demands, capabilities,
and resources of the members of the family.
3. Chronic stress-is the response to emotional pressure suffered for
aprolonged period( more than 6 mon.) over which an individual
perceives he or she has no control. It involves an endocrine system
response in which occurs a release of corticosteroids.
4. Acute stress-is the most common form ofstress. It comes from
demands and pressures of the recent past and anticipated demands
and pressures of the near future.Usually lasts for less than 6 months
5. Daily Hassles- The stresses of everyday life.
6. Trauma- a deeply distressing or disturbing
experience.
a) Acute Stress Disorder
-is characterized by the development of severe
anxiety, dissociative, and other symptoms that
occurs within one month after exposure to
an extreme traumatic stressor (e.g., witnessing
a death or serious accident)
b) Post traumatic stress
-is a mental disorder that can develop after a
person is exposed to a traumatic event, such as
sexual assault, warfare, traffic collisions, or
other threats on a person's life
c) Flashbacks
-a strong memory of a past event that comes
suddenly into a person's mind

7. Crisis
-presents an obstacle, trauma, or threat, but it
also offers an opportunity for either growth or
decline. refers not necessarily to a traumatic
situation or event, but to a persons reaction to
an event.
INDICATORS OF STRESS

1) Physiological Indicators -response to stress vary

depending on the individuals perception of events
2) Psychological Indicators
A. ANXIETY - state of mental uneasiness, apprehension,
dread/foreboding
i. Mild Anxiety - slight arousal that enhance perception,
learning & productive abilities
ii. Moderate Anxiety - increase arousal to the point where
the person expresses feelings of tension, nervousness /
concern
iii. Severe Anxiety - perception is further decreased
 iv. Panic - overpowering, frightening level of
anxiety causing the person to lose control
B. FEAR
- apprehension to something that has
occurred / immediate threat
C. ANGER
- strong displeasure
D. DEPRESSION
- extreme despair, dejection / emptiness
E. EGO DEFENSE MECHANISM
- psychologic adaptive mechanism
CHARACTERISTICS OF THE INDIVIDUAL
THAT WOULD INFLUENCE THE STRESS
RESPONSE.
1. Level of personal control -personal control
beliefs, also referred to as locus of control and
personal mastery beliefs, reflect individuals beliefs
regarding the extent to which they are able to
control or influence outcomes.
2. Availability of social support - defined as the
belief that others understand your needs and will try
to help you. You can find social support in a number
of different places: through friends and family,
through clubs/even through support groups.
3. Feelings of competence
-refers to one's ability toexpressor release one's inner
feelings (emotions). It is described as the essential
social skills to recognize, interpret, and respond
constructively to emotions in yourself and others.

4. Cognitive appraisal -the threatening tendency of

the stress to the individual. -the assessment of
resources required to minimize, tolerate /eradicate the
stressor and the stress it produces.
INTERVENTIONS TO MINIMIZE
AND MANAGE STRESS:
PHYSICAL EXERCISE -promotes physical/emotional
health -30 mins/days recommended
OPTIMAL NUTRITION -increases resistance to stress
-avoid excess of caffeine salt, sugar, fat
ADEQUATE REST AND SLEEP -restores body's energy
level -may need to use relaxation techniques
TIME MANAGEMENT -re-examine "should do", ought
to do, " must do"
ASSESS V/S -to monitor changes
QUIZ

1. A condition in w/c the person experiences

changes in the normal balanced state.
2. Is any event or stimulus that causes an
individual to experience stress.
3-5. Give 3 Nsg. Intervention
6-7. 2 Clinical Manifestation
8. Maybe described as dealing with change-
successfully or unsuccessfully
9. A coping w/c helps the person to deal
effectively with stressful events and minimizes
distress associated with them.
10. A coping which results in
adaptation.