Taking Charge of One's Health PDF

GE2405 TAKING CHARGE OF ONE’S HEALTH In today's fast-paced world, understanding how to manage your health is more important than ever. This module explores how self-care and compassion are essential for your health and well-being. Stress Stress refers to the natural hum...

GE2405 TAKING CHARGE OF ONE’S HEALTH In today's fast-paced world, understanding how to manage your health is more important than ever. This module explores how self-care and compassion are essential for your health and well-being. Stress Stress refers to the natural human reaction that happens to everyone. Stress affects individuals in multiple ways across different dimensions: 1. Physical – Stress can cause symptoms such as headaches, fatigue, and muscle tension, weakening the immune system and increasing blood pressure. 2. Psychological/Emotional – It leads to feelings of anxiety, sadness, or irritability and may lead to mental health issues such as depression or burnout. 3. Cognitive – Stress affects thinking, leading to concentration issues, memory issues, and negative thought patterns. 4. Social—Stress can cause social withdrawal or irritability, leading to conflicts, but it may also enhance support networks. 5. Cultural – Cultural norms influence how stress is perceived and managed, with some cultures encouraging discussion and others stigmatizing it. 6. Environmental – Stress can be caused by external factors like noise, pollution, or unsafe living conditions. 7. Occupational/Academic – Work or school pressures, such as high workloads and performance expectations, create stress, impacting other areas of life. These dimensions are interconnected, meaning stress in one area (e.g., work) can affect other areas (e.g., health or relationships). Stressors Stress can either be positive (eustress) or negative (distress). Eustress is a positive stress that energizes and motivates you to tackle challenges. It helps you stay focused and enthusiastic, boosting your productivity and performance, all while supporting your well- being. When you face tough situations, your body releases hormones that make you feel more driven and capable. Distress is a negative stress that occurs when challenges feel overwhelming, causing anxiety, worry, or tension. It can be short-term (acute) or long-term (chronic). It can lead to physical symptoms (e.g., headaches, muscle tension) and mental health issues (e.g., anxiety, depression). Stressors are situations or events that trigger stress, which can be either positive or negative, depending on the situation. Below are some common positive and negative stressors. 11 Handout 1A *Property of STI Page 1 of 4  GE2405 Positive Stressors (Eustress) Negative Stressors (Distress) Playing sports Grieving a family loss Riding a roller coaster Getting a divorce Getting married Ending a relationship Beginning a new job Financial problems Moving to a new home Losing a job Going on a first date Chronic illness Exercising strenuously A traumatic event Having a baby Overwhelming work Starting a business Abuse Studying for an exam Coping with addiction Giving a speech Mental health issues Traveling Natural disasters Stages of the Stress Response The stress response refers to the physiological and psychological changes in your body due to stress. 1. The alarm stage occurs when your body reacts to stress. The nervous system activates, triggering physical responses to prepare for "fight-or-flight, either confronting the challenge (fight) or escaping it (flight). Example: When you first think about the exam, you feel anxious. Your heart beats faster, and you might feel sweaty or nervous. 2. The resistance stage involves your body working to return to its normal state after the stress reaction. Your heart rate and blood pressure will return to normal. Example: You start studying, and you feel a bit calmer over time. Your body relaxes as you get used to the stress, and your heartbeat and breathing return to normal. 3. The exhaustion stage occurs when your body keeps experiencing the first two stages without any relief. It’s what you may know as chronic stress. Example: If you keep worrying and studying without taking breaks, you might feel drained. You can’t sleep well, you feel constantly tired, and it’s harder to focus. Chronic stress is when your body has experienced too much stress for too long without a break. Sources of Coping and Strength Finding ways to cope with stress is essential for maintaining mental health. Here are some effective strategies: Mindfulness and Relaxation Techniques – Practicing mindfulness helps you stay present and reduce anxiety. Simple techniques like deep breathing or guided meditation can be beneficial. Physical Activity – Regular exercise can improve mood and stress levels. Activities like jogging, yoga, 11 Handout 1A *Property of STI Page 2 of 4  GE2405 or dancing can be fun ways to stay active. Even a short walk can make a difference. Support Systems – Surrounding yourself with supportive friends and family can provide emotional strength. Don’t hesitate to talk about your feelings or seek advice. Hobbies and Interests – Engaging in activities you love, such as painting, playing music, or playing sports, can be a great way to relieve stress and find joy. Time Management—Organizing your schedule can help reduce feelings of overwhelm. Prioritizing tasks and breaking them into smaller steps can make them more manageable. Stress and Filipinos: The Social and Cultural Dimensions of Stress Stress can be derived from various sources and can significantly affect one's quality of life. In the Philippines, stress is deeply influenced by social and cultural factors. Familial Expectations—Filipino culture values strong family ties, often pressuring individuals, especially main providers or breadwinners, to offer financial and emotional support. This is based on "utang na loob" (debt of gratitude), which creates an obligation to repay family support with loyalty and service. Socioeconomic Challenges – Economic instability, poverty, and job insecurity are major Filipino stressors. Many individuals struggle with low wages and limited job opportunities. Overseas Filipino Workers (OFWs) face difficulties abroad to support their families through remittances. Social Comparison—Western culture and social media have influenced views on success, often establishing high standards for lifestyle and accomplishments. This can lead to stress as Filipinos may be anxious to measure up to these standards, even if they may be unrealistic or not reflect their own personal goals. Mental Health Stigma – In the Philippines, mental health is still being stigmatized, with many observing mental health issues as a sign of weakness. This can prevent people from seeking help, which leads to untreated stress and more severe mental health conditions. Taking Care of the Self: The Need for Self-care and Compassion Self-care refers to the actions we take to improve our overall well-being. It involves recognizing our needs and taking steps to reach them. Self-care is not selfish; it is a necessity for maintaining good health. Here are some self-care practices you can incorporate into your daily life: Establish a Routine – Create a daily schedule that includes time for studying, relaxing, and socializing. A structured routine can help reduce chaos and uncertainty. Healthy Eating – Nourish your body with balanced meals. Eating fruits, vegetables, and whole grains can improve your physical health and energy levels. Adequate Sleep – Aim for 7-9 hours of sleep each night. Good sleep is crucial for mental clarity and emotional stability. 11 Handout 1A *Property of STI Page 3 of 4  GE2405 Practicing Self-Compassion Self-compassion is about treating yourself with kindness, especially during difficult times. Acknowledge that everyone struggles instead of being critical of yourself for making mistakes. Below are some ways to cultivate self-compassion: Acknowledge Your Feelings – Recognize that feeling sad, frustrated, or anxious is okay. Allow yourself to experience these emotions without judgment. Talk to Yourself Kindly – Imagine how you would talk to a friend in a similar situation. Offer yourself the same support and understanding. Practice Gratitude – Focus on the positive aspects of your life. Write down three things you are grateful for each day to shift your mindset. In conclusion, it’s important to look after ourselves. Self-care is about caring for our minds and bodies so that we can be the best we can be. Start by incorporating one self-care activity into your routine and observe how it affects your overall health. References: MentalHealth.com. (2024, September 19). Types of stressors (Eustress vs. distress). https://www.mentalhealth.com/library/types-of-stressors. MedlinePlus Medical Encyclopedia. (n.d.). Stress and your health. https://medlineplus.gov/ency/article/003211.htm. MSEd, K. C. (2024a, June 17). What is the Fight-or-Flight response? Verywell Mind. https://www.verywellmind.com/what-is-the-fight-or-flight-response-2795194. Oro House Recovery. (2024, July 24). Eustress vs Distress Examples and Effects. https://www.ororecovery.com/eustress-vs-distress/. Scott, E., PhD. (2023, October 23). How your stress response works. Verywell Mind. https://www.verywellmind.com/what-is-a-stress-response-3145148. 11 Handout 1A *Property of STI Page 4 of 4