TAKING CARE OF ONE’S HEALTH

Introduction
The probe of one’s ideas, feelings, behaviors, strengths, limitations, and general well-
being is a fundamental aspect of understanding oneself. It involves many facets of our
life, most significantly our health, but also our relationships, careers, personal
development, and progress. Considering that our health has a direct impact on our
psychological, physical, and emotional wellbeing, maintaining care of our health is an
essential component of comprehending the self.

Aside from the relatively trivial health problems like aches, pains, and indigestion, poor
health also has an impact on our daily lives and interferes with other aspects of our
existence. Due to the complex interactions and influences between the mind and body,
health issues can make daily tasks even harder.

People in today’s fast-paced world are frequently so occupied with many activities that
they conclude the day feeling more worn out than productive. People are constantly
under stress because there are so many activities that need to be done, and this stress
eventually has an adverse effect on the body. The various types of stress will be
described and discussed in this video, along with how the body handles them. It will also
offer numerous coping strategies that can be applied to deal with stress and different
ways to look after one’s health.

Stressors and responses

Stress is an inherent part of human existence, emerging when obstacles obstruct the
path to our goals or when circumstances turn unfavorable. According to Humprey, Yow &
Bowen (2000), stress can be defined as any factor that disrupts an individual’s
equilibrium with their external environment, making adaptation challenging. For students,
stress often manifests when confronted with an overwhelming workload and a lack of
effective time management, leading to struggles in completing assignments. Richlin-
Klonsky & Hoe (2003) explain that stress encompasses both physical and mental
responses to cope with demanding situations. The World Health Organization
characterizes stress as a state of mental tension arising from challenging circumstances,
a natural human response designed to help us address life’s challenges and threats.

Stressors, as identified by Santrock (2003), are conditions that place strain or pressure
on individuals. In scientific terms, stressors can be chemical, biological, environmental,
or external stimuli that induce stress. Psychologically, stressors refer to situations or
events perceived as demanding, difficult, or potentially hazardous, leading to physical or
emotional stress. Scott (2017) adds that stressors are experienced as threats to well-
being or one’s position in life when the perceived challenge exceeds available
resources.
The Center for Studies on Human Stress (2017) classifies stressors into two broad
categories: physiological (physical) and psychological (mental and emotional).
Physiological stressors affect the physical body, including pain, chronic illness, injury,
and extreme temperatures. Psychological stressors stem from mental and emotional
sources, such as financial issues, academic pressure, and relationship problems.
Stressors are further divided into absolute stressors, which universally provoke stress
(e.g., natural disasters), and relative stressors, which trigger subjective reactions,
varying among individuals (e.g., exams, bills, time pressure).

When danger is perceived, the body initiates the “stress response,” explains Folk (2017),
also known as the fight-or-flight response. This response involves the sympathetic
nervous system activation and the release of stress hormones like adrenaline and
cortisol into the bloodstream. These hormones prompt physiological and psychological
changes to enhance the body’s readiness to confront danger, resulting in increased
strength, heart rate, alertness, and other adaptations.

In summary, stress is a common human experience, arising from various sources,

including physical, mental, emotional, and environmental factors. Stressors, which can
be universal or subjective, trigger the body’s fight-or-flight response, helping individuals
cope with perceived threats and challenges. This stress response leads to a range of
physiological, psychological, and emotional changes, ultimately assisting individuals in
responding effectively to adverse situations.

Sources of coping
The term, coping, according to Lazarus & Folkman (1984), is the process of attempting
to manage the demands created by stressful events that are appraised as taxing or
exceeding a person’s resources. Among the coping resources to improve the ability to
manage stressful events and better health outcomes include optimism, psychological
control or mastery, self-esteem, and social support.

Optimism- the outcome expectancies that good things rather than bad things will happen
to the self (Scheier et al., 1994).
Personal control or mastery- whether a person feels able to control or influence
outcomes
(Thompson, 1981).

Self-esteem- that is positive and high, is also protective against adverse mental and
physical outcomes, thereby contributing to better psychological well-being (McCrae &
Costa, 1988).
Social Support- the perception or experience that one is loved and cared by others,
esteemed and valued, and part of social network of mutual assistance and obligations
(Wills, 1991).
Many of us are facing challenges that can be stressful, overwhelming, and cause strong
emotions in adults and children.

After a traumatic event, people may have strong and lingering reactions. Learning
healthy ways to cope and getting the right care and support can help reduce stressful
feelings and symptoms.

Here are some healthy ways you can deal with stress:
Take breaks. From watching, reading, or listening to news stories, including those on
social media
Take care of yourself. Eat healthy, exercise, get plenty of sleep, and give yourself a
break if you feel stressed out.
Make time to unwind. Try to do some other activities you enjoy.
Recognize when you need more help. If problems continue or you are thinking about
suicide, talk to a psychologist, social worker, or professional counselor.
Talk to others. Talk with people you trust about your concerns and how you are feeling.
Share your problems and how you are feeling and coping with a parent, friend,
counselor, doctor, or pastor.

Social and cultural dimensions of stress

The social and cultural dimensions of stress play a significant role in how individuals
experience and cope with stressors. Some key points to consider include:
Cultural stress: Cultural stress is a new type of stress that has emerged in modern times
and is superimposed on the normal stresses of everyday life
Culture shock: Culture stress, also known as culture shock, is very common when
relocating to a new culture and should be expected with all overseas travel
Cultural differences in stress and coping: Stress is a part of everyday life regardless of
culture, but it can have distinct correlates across cultural contexts
Cultural influences on emotions: In addition to stress, culture can also influence the
expression and experience of other emotions, such as shame and pride, especially in
socially supportive interactions
Dr. Michael L. Tan, a Filipino medical anthropologist, discusses the social and cultural
dimensions of stress among Filipinos in his 2006 article. Stress in the Filipino context is
closely linked to culture, from the nature of stressors to how people respond. Filipinos
face stress related to work, family, and migration. Interestingly, they often cope by
outwardly appearing happy, engaging in social camaraderie, even during challenging
times like funerals. Stress-related physical symptoms are common, and there’s a unique
concept of “bangungot,” associated with sudden nighttime deaths. The strong
attachment to home is another aspect of Filipino stress. Tan suggests reinventing
traditional healers, like manghihilot, to provide therapeutic spaces for mental wellness.
Ultimately, how Filipinos handle stress is a reflection of their cultural orientation, and they
take pride in their unique coping methods.

Taking care of the self: the need for self care and compassion

Self-care is engaging in activities that have positive effects on one’s mental and physical
health (Greene, 2017)

Why self-care is important?

It is essential to overall health and quality of life and affects how one thinks, feels, acts
and responds. When it comes to mental health, self-care can help people manage
stress, lower their risk of illness and increase energy levels.
Self-care includes everything related to staying physically healthy — including hygiene,
nutrition, and seeking medical care when needed. It’s all the steps an individual can take
to manage stressors in his or her life and take care of his or her own health and well-
being.

Here are the ways to engage in self-care

1. Physical self-care – exercising regularly and consumption of healthy foods
2. Emotional self-care – managing emotions. Creating boundaries from people who
affects your mental health negatively.
3. Spiritual self-care – connecting with nature
Compassion – literally means “to suffer together”
- Sympathetic concern for someone who’s suffering in pain

In what manner does self-care connects with compassion?

“To take care oneself is also to delve into compassion” means we give adequate support
and kindness towards oneself or others. In order to take care of yourself, you also be
kind and understanding rather than being harshly critical.

Forms of compassion
1. Familial compassion – seed of compassion, which is planted through our family,
caregiver-offspring experience.
2. Global compassion – extending aid or feelings of compassion towards all people.
Ex. 2004 India Tsunami
3. Sentient compassion – the highest moral virtue. It when you extend feelings of
compassion toward cockroaches, toward any living being
4. Heroic Compassion is like altruism with a risk.
It has two forms: Immediate Heroic Compassion and Considered Heroic Compassion
a) Immediate Heroic Compassion – is when, without thought, you jump onto the
subway tracks to rescue someone. It’s impulsive.
Considered Heroic Compassion – isn’t done impulsively; it’s done with thought, and it
can be maintained for many years.

“You can’t pour from an empty cup. Take care of yourself first. “
 REFERENCE
Centers for Disease Control and Prevention.(2021). Healthy Ways to Cope with Stress.
Retrieved from https://www.cdc.gov/violenceprevention/about/copingwith-stresstips.html
Jones, A. (2022). Self-care: What is it? Why is it so important for your health? University
of Alabama at Birmingham. https://www.uab.edu/news/youcanuse/item/13176-self-care-
what-is-it-why-is-it-so-important-for-your-health#:~:text=It%20is%20essential%20to
%20overall,illness%20and%20increase%20energy%20levels.
Lawler, M. (2023). What Is Self-Care, and Why Is It So Important for Your Health?
Everyday Health.
https://www.everydayhealth.com/self-care/