SIBUGAY TECHNICAL INSTITUTE INCORPORATED

Lower Taway, Ipil, Zamboanga Sibugay

www.sibugaytech.edu.ph
E-Mail Address: [email protected]
Telefax: (062) 333-2469
Mobile No. 09184873846 / 09177073044

UNDERSTANDING
THE SELF
FINAL
MODULE
INSTRUCTOR:
NAME: LOUIE JANE V. HIPULAN
CONTACT #: 09979623776
FB ACCOUNT: LOUIE JANE HIPULAN
EMAIL ACCOUNT:
[email protected]
 SIBUGAY TECHNICAL INSTITUTE INCORPORATED
Lower Taway, Ipil, Zamboanga Sibugay
www.sibugaytech.edu.ph
E-Mail Address: [email protected]
Telefax: (062) 333-2469
Mobile No. 09184873846 / 09177073044

SUBJECT AREA: UNDERSTANDING THE SELF

MODULE 12

TOPIC: Less Stress, More Care

OBJECTIVES:
At the end of the lesson the students will be able to:
1. Explain the effects of stress to one’s health;
2. Examine cultural dimension of stress and coping;
3. Design a self-care plan.

REFERENCE:
https://www.scribd.com/presentation/434965087/Less-Stress-More-Care-1

CONTENT CARD/ DISCUSSION:

WHAT IS STRESS?

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.

HOW TO KNOW IF A PERSON IS STRESSED:

Becoming easily agitated, frustrated, and moody.

Feeling bad about yourself (low self-esteem), lonely, worthless, and depressed.

Low energy

Exhibiting more nervous behavior, such as nail-biting, fidgeting, and pacing.

Insomnia

Forgetfulness and disorganization

2. Types of Stress (AIS, 2017)

 Eustress - a stress in daily life that has positive connotations.

Examples:
-Marriage
 -Promotion
-New baby
-New friends
-Graduation

 Distress -stress in daily life with negative connotations.

Examples:
-Divorce
-Punishment
-Injury
-Negative feelings
-Financial problems
-Work difficulties

The General Stress Syndrome

1. The alarm stage -represents a mobilization of the body's defensive forces. The body is
preparing for the "fight or flight" syndrome.
2. The stage of resistance -the body becomes adaptive to the challenge and even begins to resist
it.
3. The exhaustion stage -the body dies because it has used up its resources of adaptation
energy.

TYPES OF STRESS

ACUTE STRESS
 Acute stress is usually brief. It is the most common and frequent presentation. Acute
stress is most often caused by reactive thinking.

EPISODIC ACUTE STRESS

 People who frequently experience acute stress, or whose lives present with frequent
triggers of stress, have episodic acute stress.

There are 2 main personality types that frequently present with Episodic Acute Stress:
The "Type A" personality and The "Worrier"

"Type A" personality have an excessive competitive drive, aggressiveness, impatience, abrupt, and a
sense of time urgency.

•The "Worrier" presents with almost incessant negative thoughts causing episodic acute stress on
physical and mental health.

CHRONIC STRESS
 Chronic stress is the most harmful type of stress. If chronic stress is left untreated over a
long period of time, it can significantly and often irreversibly damage your physical
health and deteriorate your mental health.
FLIGHT-OR-FIGHT RESPONSE
Survival mechanism, enabling people or other mammals to react quickly to life-threatening
situations.
 TECHNIQUES TO COUNTER CHRONIC STRESS

RELAXATION RESPONSE
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.

PHYSICAL ACTIVITY
Physical activity increases the body's production of
endorphins, which are chemicals that boost the mood and reduce
stress. Exercise can involve walking, cycling, running, working out,
or playing sports.

SOCIAL SUPPORT
Social support plays a major role in successful stress
management. Social support reduces psychological distress and
promotes adjustments that counteract high stress levels.

The Cultural Dimensions of Stress and Coping(Based on Ben Kuo's "Culture's Consequences
on Coping: Theories, Evidences, and Dimensionalities,")

A person's internalized cultural values, beliefs, and norms affect the cause of stress and the
process of coping.

TYPES OF COPING
•Emotion-focused coping is a type of stress management that attempts to reduce negative
emotional responses that occur due to exposure to stressors.

•Problem-focused coping is that kind of coping aimed at resolving the stressful situation or
event or altering the source of the stress.

•Emotion-focused and Problem-focused coping is beneficial for individuals with Asian

background.

•For non-Asians, Emotion-focused coping can decrease stress. Problem-focused coping

cannot decrease stress.

COLLECTIVE COPING
•Represents the collective and interdependent characteristics of many ethnic minorities which is a
critical aspect of coping.

COPING IS LINKED TO:

a. Broad societal climate;
b. Individual's acculturation and ethnic identity;
c. Primary/internally versus secondary/externally controlled orientations;
d. Accessibility and attitudes toward seeking social and family support; and
e. Degrees of religious/spiritual beliefs and identifications.
SELF-CARE THERAPY
•Are the actions that an individual take in order to reach optimal physical and mental health. It
is one's ability to take care of the activities of daily living, such as feeding oneself, showering,
brushing one's teeth, wearing clean clothes, and attending to medical concerns. Physical self-care,
such as sleep and exercise, is also an ADL.

An individual may experience difficulty with self-care for several reasons:

1. Depression can sometimes inspire a lack of care for one’s condition: a loss of appetite or
motivation, a lack of energy, or a sense of self-loathing. All of these can impair the ability to care for
one’s self.
2. Survivors of abuse or violence may find it challenging to maintain good self-care habits.
3.Cognitive declines associated with dementia can impair self-care skills.
4.Psychosis, a split from reality that may include hallucinations or delusions

STEPS FOR SELF-CARE

 STOP, BREATHE, AND TELL YOURSELF: “THIS IS HARD AND I WILL GET
THROUGH THIS ONE STEP AT A TIME.”
•Remember you can only do one thing at a time and focus exclusively on that one thing.

 ACKNOWLEDGE TO YOURSELF WHAT YOU ARE FEELING. ALL FEELINGS ARE

NORMAL SO ACCEPT YOUR FEELING.
•It is very hard to hold back your feelings so once you recognize, name, and accept it.

 FIND SOMEONE WHO LISTENS AND IS ACCEPTING. YOU DO NOT NEED ADVICE.
YOU NEED TO BE HEARD.
•Sharing your story is a way to accept and integrate to reality. Maybe you just need to let go of your
expectations of how things should be.

 MAINTAIN YOUR NORMAL ROUTINE AS MUCH AS POSSIBLE.

•Making everyday decisions give you a sense of control and feels comforting. Be realistic and avoid
making major decisions based on stress.

 ALLOW PLENTY OF TIME FOR A TASK.

•Accept how much you are able to do right now and give yourself extra time and be gentle and
accepting of yourself and what you can do.

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 is another way to counter stress.

•According to Kristen Neff in her article, self compassion entails being warm and
understanding toward ourselves when we suffer, fail, or feel inadequate rather than flagellating
ourselves with self-criticism.
SELF-COMPASSION PHRASES
•Neff provided self-compassion phrases when feeling stress or emotional pain, perhaps when
you are in a traffic jam, arguing with a loved one, or feeling inadequate in some way. It is helpful to
have a set of phrases memorized to help you to be more compassionate to yourself in the moment.
SELF-COMPASSION 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

 Greater self-compassion is linked to less anxiety and depression.
 A key feature of self-compassion is the lack of self-criticism, and self-criticism is known to
be an important predictor of anxiety and depression.
 Self-compassionate people recognize when they are suffering, but are kind toward themselves
in these moments, acknowledging their connectedness with the rest of humanity.
 Self-compassionate people report greater emotional coping skills, including more clarity
about their feelings and greater ability to repair negative emotional states.

SELF-COMPASSION, MOTIVATION, AND HEALTH

 Self-compassion enhances motivation rather than self-indulgence.
 Self-compassionate people aim just as high, but always 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 behaviors 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.

SELF COMPASSION VS. SELF ESTEEM

SELF COMPASSION
•Is extending compassion to one's self in instances of
perceived inadequacy, failure, or
general suffering
SELF ESTEEM
•Is an individual's subjective evaluation of their own worth.

SELF ESTEEM SELF COMPASSION

•Based on self-evaluation •Based on feeling warm and accepting of oneself
•Based on comparison with others •Not based on comparison with others
•Based on feeling special, different, or above •Not based on feeling different from others
average
•Emphasizes interconnection rather than an
•Associated with a lack of tolerance for alternate egocentric defensiveness
viewpoints
•Exists consistently whether you feel up or down
•Fluctuates depending on whether you feel up or
down

SELF COMPASSIONATE LETTER

•Candidly describe the problem

•Think of an imaginary friend
•Write a letter to yourself from that perspective
•Read the letter again

APPLICATION AND ASSESSMENT

1. Reaction paper. Make a reaction paper about the article, “Stress and Filipino” by
Michael L. Tan from the Philippine Center for Investigative Journalism. (2006). The
article is available through this link: http;//pcij.org/stories/stress-and-the-filipino/ .
Use the lesson on the social and cultural dimension of stress in making your reaction
paper.

2. Self-care plan. Design for your self-care plan for the whole school year
Quiz
Directions: Identify what is being asked in the following statement below. Write it on a ½
lengthwise, answer directly. 2pts each

1. An individual's subjective evaluation of their own worth.

2. It is often caused by reactive thinking.
3. The body becomes adaptive to the challenge and even begins to resist it.
4. The body is preparing for the "fight or flight" syndrome.
5. He defined stress as the body's nonspecific response to any demand whether it is
caused by or results in pleasant or unpleasant stimuli.

6. Survival mechanism, enabling people or other mammals to react quickly to life-

threatening situations.
7. Actions that an individual take in order to reach optimal physical and mental health.

8. Reduces psychological distress and promotes adjustments that counteract high stress
levels.
9. Presents with almost incessant negative thoughts causing episodic acute stress on
physical and mental health.

10. Extending compassion to one's self in instances of perceived inadequacy, failure, or

general suffering

11. 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.

12 to 15. 4 Types of Coping

End of Semester! God bless you all!