Taking Charge of One's Health: Stress Management

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Questions and Answers

Which of the following is considered a positive stressor?

  • Ending a relationship
  • Financial problems
  • Going on a first date (correct)
  • Grieving a family loss

What physiological response occurs during the alarm stage of stress?

  • Activation of the nervous system (correct)
  • Increased calmness
  • Return of heart rate to normal
  • Draining energy levels

Which situation exemplifies chronic stress?

  • Worrying constantly about exams without breaks (correct)
  • Taking on a new job
  • Relocating for a job
  • Preparing for a wedding

In which stage of the stress response does the body strive to return to normal?

<p>Resistance stage (D)</p> Signup and view all the answers

What is one potential effect of the exhaustion stage of stress?

<p>Difficulty sleeping (B)</p> Signup and view all the answers

Which of the following is an example of a negative stressor?

<p>Mental health issues (A)</p> Signup and view all the answers

What happens during the resistance stage when you start studying for an exam?

<p>Return to a calmer state (C)</p> Signup and view all the answers

Which situation is NOT a positive stressor?

<p>Coping with addiction (C)</p> Signup and view all the answers

What is a common misconception about mental health issues in the Philippines?

<p>They are seen as a sign of weakness. (B)</p> Signup and view all the answers

What does self-care NOT include?

<p>Engaging in self-criticism. (D)</p> Signup and view all the answers

Which of the following is considered a key element of practicing self-compassion?

<p>Offering yourself kindness. (C)</p> Signup and view all the answers

How many hours of sleep is recommended for maintaining good health?

<p>7-9 hours. (A)</p> Signup and view all the answers

What is one benefit of maintaining a structured daily routine?

<p>It helps to reduce chaos and uncertainty. (A)</p> Signup and view all the answers

Why is self-care considered a necessity rather than a luxury?

<p>It is crucial for maintaining overall well-being. (C)</p> Signup and view all the answers

What practice can help shift one's mindset towards positivity?

<p>Practicing gratitude. (A)</p> Signup and view all the answers

What does the concept of self-compassion primarily encourage?

<p>Accepting flaws with kindness. (D)</p> Signup and view all the answers

What is the primary difference between eustress and distress?

<p>Eustress is positive and enhances performance, while distress is negative and overwhelming. (A)</p> Signup and view all the answers

Which dimension of stress refers to the impact on mental well-being and emotional state?

<p>Psychological/Emotional (B)</p> Signup and view all the answers

Which of the following is NOT a symptom of physical stress?

<p>Irritability (C)</p> Signup and view all the answers

How can cultural norms affect the perception of stress?

<p>They encourage some cultures to openly discuss stress while stigmatizing it in others. (C)</p> Signup and view all the answers

What kind of stress arises from daily challenges that motivate and energize an individual?

<p>Eustress (C)</p> Signup and view all the answers

Which statement accurately describes the interconnectedness of stress dimensions?

<p>Interconnectedness means stress in one domain can impact others. (B)</p> Signup and view all the answers

Which of the following would be categorized as a common negative stressor?

<p>High performance expectations at school (D)</p> Signup and view all the answers

Which is a common outcome of chronic distress?

<p>Long-term mental health issues (C)</p> Signup and view all the answers

What is chronic stress characterized by?

<p>Excessive stress without relief over time (A)</p> Signup and view all the answers

Which of the following is NOT mentioned as a strategy for coping with stress?

<p>Financial investment strategies (C)</p> Signup and view all the answers

How can physical activity affect stress levels?

<p>It can improve mood and lower stress (B)</p> Signup and view all the answers

What cultural concept can pressure individuals in the Philippines regarding family support?

<p>Utang na loob (A)</p> Signup and view all the answers

Which of the following activities can be categorized under hobbies that help relieve stress?

<p>Engaging in painting or playing music (A)</p> Signup and view all the answers

What role do support systems play in coping with stress?

<p>They provide emotional strength and advice (A)</p> Signup and view all the answers

Which of the following is a significant socioeconomic challenge faced by many in the Philippines?

<p>Job insecurity and low wages (D)</p> Signup and view all the answers

What impact does social comparison from Western culture have on Filipinos?

<p>Sets higher standards for lifestyle and accomplishments (B)</p> Signup and view all the answers

Flashcards

Positive Stressors

Events that create a positive stress response, generally perceived as beneficial.

Negative Stressors

Events that create a negative stress response, often perceived as harmful.

Alarm Stage

The initial phase of stress response; body prepares for fight or flight.

Resistance Stage

Body tries to return to normal after stress; body is adapting.

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Exhaustion Stage

A stage where the body is continuously stressed, without getting any rest; often resulting in chronic stress.

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Stress Response

Physiological and psychological changes in the body in response to a stressor.

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Eustress

Positive stress, perceived as beneficial or motivating.

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Distress

Negative stress, perceived as harmful or overwhelming.

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Stressors

Situations or events that trigger stress, can be positive or negative depending on the individual's perspective.

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Physical Stress Impact

Stress can cause symptoms like headaches, fatigue, muscle tension, weakened immune system, and increased blood pressure.

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Psychological/Emotional Stress Impact

Stress can lead to feelings of anxiety, sadness, irritability, and mental health issues such as depression or burnout.

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Cognitive Stress Impact

Stress can affect thinking, leading to difficulty concentrating, remembering, and negative thought patterns.

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Stress Dimensions

Stress impacts various aspects of life, including physical, psychological, cognitive, social, cultural, environmental, and occupational/academic factors.

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Chronic Stress

Experiencing excessive stress over a prolonged period without relief.

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Coping Strategies

Methods for dealing with stress to maintain mental well-being.

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Mindfulness

Focusing on the present moment to reduce anxiety and stress.

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Family Expectations (Philippines)

Strong cultural emphasis on familial support, often leading to pressure on individuals.

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Socioeconomic Challenges

Economic instability, poverty, and job insecurity as sources of stress.

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Social Comparison

Comparing oneself to others based on societal standards, potentially causing stress.

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Stress and Filipino Culture

Stress in the Philippines has distinctive social and cultural influences.

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Time Management

Organizing schedules, prioritizing tasks, and breaking them down to reduce stress.

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Mental Health Stigma

The negative view or judgment of mental health issues as a sign of weakness.

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Self-care

Actions taken to improve overall well-being, recognizing needs and taking steps to meet them.

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Self-care Routine

A daily schedule including time for studying, relaxation, and socializing.

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Healthy Eating

Nourishing the body with balanced meals containing fruits, vegetables, and whole grains.

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Adequate Sleep

Getting 7-9 hours of sleep each night for mental clarity and emotional stability.

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Self-Compassion

Treating yourself kindly, especially during difficulties, acknowledging struggles instead of criticizing.

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Acknowledge Feelings

Recognizing and accepting sad, frustrated, or anxious emotions without judgment.

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Practice Gratitude

Focusing on positive aspects of life and writing down things to be thankful for.

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Study Notes

Taking Charge of One's Health

  • Stress is a natural human reaction, impacting individuals physically, psychologically/emotionally, cognitively, socially, culturally, occupationally/academically, and environmentally.
  • Physical stress symptoms include headaches, fatigue, muscle tension, weakened immune system, and increased blood pressure. Psychological/emotional stress can lead to anxiety, sadness, irritability, and may affect memory and thought patterns.
  • Cognitive stress can result in memory issues and negative thought patterns. Social stress can cause withdrawal or strain support networks.
  • Cultural differences influence how stress is perceived and managed.
  • Occupational/academic stress can stem from external factors like workloads and pressures.
  • Environmental stress can be caused by pollution, high noise levels, or unsafe living conditions.
  • Stress can be positive (eustress) or negative (distress). Eustress motivates and energizes while distress results from overwhelming challenges.
  • Short-term stress (acute) or long-term stress (chronic) can have physical symptoms like headaches and muscle tension and can lead to mental health problems like anxiety and depression.

Stages of the Stress Response

  • The alarm stage is the body's initial reaction to a stressor, triggering physical responses like increased heart rate and sweating.
  • The resistance stage is when the body tries to return to normal after the initial reaction.
  • The exhaustion stage occurs when the body's resources are depleted due to prolonged stress, potentially causing chronic stress symptoms.

Coping with Stress

  • Mindfulness and relaxation techniques like deep breathing can reduce anxiety.
  • Physical activity, like jogging and yoga, can improve mood and stress levels.
  • Strong social support systems help manage emotional stress.
  • Hobbies allow for stress relief and relaxation.
  • Effective time management helps reduce feelings of overwhelm.

Stress and Filipinos

  • Familial expectations, socioeconomic challenges, and social comparisons can contribute to stress.
  • "Utang na loob" (debt of gratitude) creates obligations and expectations.
  • The stigma surrounding mental health conditions in the Philippines hinders help-seeking.

Self-Care and Compassion

  • Self-care is necessary for overall well-being.
  • Establishing routines, healthy eating, and adequate sleep are key self-care practices.
  • Self-compassion involves treating oneself with kindness, acknowledging struggles, and practicing self-support.

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