Lesson 5 Coping With Stress

Coping with Stress
What is stress?
• Stress is the reaction of people to excessive pressures or other types of

demand placed upon them. It arises when they worry that they can’t
cope.
• Stress is the “wear and tear” our minds and bodies experience as we
attempt to cope with our continually changing environment.
S=P>R
Stress occurs when the pressure is greater than the resource.
TYPES of STRESS
• Eustress – is a manageable type of tress. Eustress comes from

participating in or anticipating a pleasurable experience. Eustress
can feel exciting and improves our performance and motivation.
• Distress – on the other hand, comes from being involved in or
anticipating unpleasant things. Distress, specially over the long-
term, can lead to a ton of mental and physical health problems
which may include heart problems and sleep disorder.
Types of stressor
• External • Internal
• Physical Environment • Lifestyle
• Social Interaction • Negative self-talk
• Organizational • Mind traps
• Major Life Event • Personal traits
• Daily Hassles
EXTERNAL STRESSOR
Physical Environment
• Noise
• Bright Lights
• Heat
• Confined Spaces
Social Interaction
• Rudeness
• Bossiness
• Aggressiveness by others
• Bullying
Organizational
• Rules and Regulations

• Deadlines
Major life events
• Birth
• Death
• Lost job
• Promotion
• Marital status change
Daily Hassles
• Commuting
• Misplaced objects
• Rush assignment
• Rush review for exams
INTERNAL STRESSOR
Lifestyle Choices
• Extravagance
• Lack of sleep
• Overloaded schedule
Negative Self - talk
• Pessimistic thinking
• Self criticism
• Over analyzing
Mind Traps
• Unrealistic expectations
• Taking things personally
• All or nothing thinking
• Exaggeration
• Rigid thinking
Personality Traits
• Perfectionists
• Workaholic
Ways of Coping to Stress
A. Aggressive Reaction
B. Withdrawal Reaction
C. Compromise Reaction
Aggressive Reaction
1. Displaced Aggression – directing the aggressive act towards

another person or to the objects
2. Scapegoating – an aggressive behavior where one blames
another person or objects for his failures or fault
3. Free-floating Anger - an aggressive response which is
prolonged as a sign of extreme anger
4. Suicide – an aggressive response which is self-destructive
and directed to the self.
Withdrawal Reaction
1. Denial – refusing to accept an external reality to protect the

self.
2. Rationalization – providing a logical justification for a decision
made to make an excuse or erratic decision done thereby
preventing ridicule from others
3. Reaction- Formation – a defense mechanism in which
unacceptable emotions are being replaced by its opposite to
prevent rejection from others
4. Projection – attributing one’s fault or negative emotions onto
others
Withdrawal Reaction
5. Regression – the use of looking back to a more pleasant past

whenever someone feels hurt
7. Repression – defense mechanism where one pushes the unwanted
thought onto the unconsciousness which however may manifest in
the future unknowingly
8. Sublimation – refocusing or rechanneling one’s energy to
something more acceptable and productive
9. Fantasy – utilizing imagination as a way to escape from life’s
problems
Compromise Reaction
• A strategy to resolve an emotional stressor

by devising ways to achieve a better state
for both parties involved. It may possibly
lead to acceptance that may result to
peaceful co-existence
How to Reduce, Prevent and Cope with stress
• Stress Management
-is all about taking charge: of your lifestyle, thoughts, emotions, and
the way you deal with problems.
-can teach you healthier ways to cope with stress. Some of you may
feel hopeless and powerless when stressed out but do not ever forget
that still have control over your thoughts, emotions and the way you
deal with your problems. Stress management allows a person to:
1. Change the stressful situation when you can;
2. Reverse one’s reactions when the others cannot;
3. Take care of yourself;
4. Make time for rest and relaxation.
How to Reduce, Prevent and Cope with stress
• Stress Journal
It will help you identify the stressors that regularly bother you and
how you deal with them. Take note of the instances when you feel
stressed in your journal so you can keep a daily log of them. This
will allow you to see patterns and common theme. Example of this
is:
1. What caused your stress?
2. How did you feel both physical and emotionally?
3. How did you react?
4. What did you do feel better?
Coping with stress: the Unhealthy Way
• Smoking and drinking

• Using drugs to relax
• Splurging on junk or comfort food
• Sleeping too much
• Spending too much time in front of TV or computer
• Withdrawing from friends, family and other activities
• Pretending to be busy to avoid facing problems
Coping with stress: the Healthier Way
• Get in motion
• Engage socially
• Avoid Unnecessary Stressors
• Alter the situation
• Adapt to the stressor
• Accept the things you cannot change
• Adopt a healthy lifestyle
• Have fun and Relax

Lesson 5 Coping With Stress

Uploaded by

Copyright:

Available Formats

Lesson 5 Coping With Stress

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Lesson 5 Coping With Stress

Uploaded by

Copyright:

Available Formats

Coping with Stress

• Stress is the reaction of people to excessive pressures or other types of

• Eustress – is a manageable type of tress. Eustress comes from

• Rules and Regulations

1. Displaced Aggression – directing the aggressive act towards

1. Denial – refusing to accept an external reality to protect the

5. Regression – the use of looking back to a more pleasant past

• A strategy to resolve an emotional stressor

• Smoking and drinking

You might also like