Managing and Caring for the Self PDF

Welcome to Chapter 3 Managing and Caring for the Self Chapter 3 LESSON 1: Learning to be a Better Student Psychology- explores human emotions, behaviors, and personal reasoning. Stress- a universal human experience, affecting individuals of all ages and backgrounds. Coping mecha...

Welcome to Chapter 3 Managing and Caring for the Self Chapter 3 LESSON 1: Learning to be a Better Student Psychology- explores human emotions, behaviors, and personal reasoning. Stress- a universal human experience, affecting individuals of all ages and backgrounds. Coping mechanisms- skills for managing stress or emotions, it can be harmful or beneficial to people. Reducing stress and practicing mindfulness are essential components of wellbeing. n ne s e n's Knowing the Stress y- also es ns. Response: us sato he diate ce re erns. in How Stress Affects her nal like ol, ion, our Brains and e ke a sol m, Bodies une of  Sympathetic Fight- or Flight Release of Cortisol Cognitive Nervous System Response Modification (SNS) Stimulation The activation of the SNS In addition to adrenaline When we encounter a During the stress prompts the "fight-or- and noradrenaline, the stressor, whether it's response, the brain's flight" response. This hypothalamus-pituitary- physical, emotional, or cognitive functions also ancient survival adrenal (HPA) axis comes psychological, the body undergo alterations. mechanism prepares us into play. The initiates the stress response Attention and focus to either confront the hypothalamus releases a by activating the sharpen, allowing us to stressor head-on (fight) hormone that signals the sympathetic nervous prioritize the immediate or flee from it (flight). pituitary gland to produce system. This triggers the stressor and ignore The body redirects blood adrenocorticotropic release of stress hormones, fewer pressing concerns. flow from non-essential hormone (ACTH). This, in primarily adrenaline and At the same time, other functions (like digestion) turn, prompts the adrenal noradrenaline. These cognitive functions, like to vital organs and glands to release cortisol, hormones increase heart memory consolidation, muscles, enabling us to often referred to as the rate, blood pressure, and may temporarily take a respond swiftly to "stress hormone." Cortisol breathing rate, preparing backseat. potential threats. helps regulate metabolism, the body for action and glucose levels, and immune alertness. responses during times of stress. e nse is acute ress e ur nant ne ess egcient d to oental h as es, and s.  Impacts on The Response to Long term effect Relaxation Immune response Short-term stress can Once the stressor While the stress response is actually enhance the diminishes or crucial for survival in acute immune system's response disappears, the situations, chronic stress to infection or injury. parasympathetic can take a toll on our However, prolonged or nervous system steps in overall health. Constant chronic stress can have the to activate the relaxation activation of the stress opposite effect, weakening response. This helps the response without sufficient immune responses and body return to its recovery time can lead to increasing susceptibility to normal, balanced state various physical and mental illnesses. (homeostasis) by health problems, such as reducing heart rate, cardiovascular issues, blood pressure, and anxiety, depression, and stress hormone levels. digestive disorders. y on aily n them at Managing your tance. es tting e when nd Learning: e time educe vity helm s se or of ur r Self- regulated learning  Meditation and Time Inhaling Deeply Exercise Regularly Mindfulness organization Practice deep breathing Engage in mindfulness Physical activity is an Organize your daily exercises, such as practices or meditation excellent way to combat tasks and prioritize them diaphragmatic breathing or to focus on the present stress. Exercise releases according to importance. box breathing. This moment and cultivate a endorphins, which are Avoid overcommitting technique can activate the non-judgmental natural mood lifters, and and learn to say no when body's relaxation response awareness of your helps reduce stress necessary. Effective time and calm the mind, reducing thoughts and feelings. hormones. Find an activity management can reduce stress and anxiety levels. Regular meditation can you enjoy, whether it's feelings of overwhelm help reduce stress, jogging, yoga, dancing, or and give you a sense of improve concentration, simply taking regular control over your and promote emotional walks. schedule. well-being.  Reduce Stressors Creative Social Support Exercise Gratitude Channels Connect with friends, family, Identify sources of stress Cultivate a habit of Engage in creative or support groups. Talking in your life and take gratitude by regularly activities that you enjoy, to someone you trust about steps to limit exposure acknowledging and such as painting, writing, your feelings can be to them, when possible. appreciating the positive playing a musical cathartic, and social support This may involve setting aspects of your life. instrument, or can help buffer the effects of boundaries, avoiding Gratitude can shift your gardening. Creativity can stress. stressful situations, or focus from stressors to the serve as a form of self- making lifestyle changes. good things around you. expression and relaxation.  Limit caffeine & Get adequate Gradual Relaxation Laugh & Enjoy of the Muscle Alcohol yourself Sleep This technique involves Excessive consumption Ensure you are getting Engage in activities that tensing and then relaxing of caffeine and alcohol enough quality sleep make you laugh and bring different muscle groups in can exacerbate stress each night. Sleep is joy, whether it's watching a your body. It helps release and anxiety. Consider essential for physical funny movie or spending physical tension and can be reducing intake or and mental rejuvenation time with friends who have a helpful way to unwind and finding healthier and helps you better a good sense of humor. de-stress. alternatives. cope with stress. Edwin Locke & Gary Latham’s goal-setting theory LESSON 2: Self-care Stress is a state of mental or emotional pressure, anxiety, or tension resulting from unfavorable or very demanding phenomena. It is a psychological, mental, and physical reaction to your nature's call (home, school, work, etc.). It is expected as a human being to feel stressed. It is a universal human experience. What is more important is how you respond to stress, toxic feelings, and emotions. Self-efficacy is an individual's belief in his or her capacity to execute behaviors necessary to produce specific performance attainments (Bandura, 1977, 1986, 1997, 1999). This means you can cope with stress through problem-, emotion-, and cognitive-focused coping. How to Handle Toxic Emotions: My Choice and Decisions -EMOTIONAL illness causes PHYSICAL stress -Stress Most of our complaints imply our physical body with a loud signal that something is wrong with our feelings, thinking, and acting, which is why some people get sick because emotional stress affects mental health. And many illnesses have emotional roots like;  STRESS Eustress, it is a positive stress that is healthy, improves your well-being, and results in satisfaction (meditation). Neustress (Neutral Stress), an occurrence that has no direct, consequential effect on the person or any situation or activity that you do not find threatening yet not enjoyable (like Incidents you hear in the news). Distress, situations or activities that you consider negative, harmful, and threatening. Psychological suffering brings them into difficulties in life.  Signs and Symptoms of Stress  Coping with Stress Coping refers to strategies to deal with real or conceptual problems to shield yourself against negative emotions and feelings. Three basic objectives of coping (Weiss & Lonnquist, 2015): Eliminate or modify the stressful situation so that it will not be a continuing problem. Control the meaning of the problem by "cognitively neutralizing" the situation. Control the stress created by the situation (e.g., through stress- management techniques).  SELF-CARE: What is it, and why is it important? Self-care is vital for managing daily stressors and challenges in life, as well as a person's overall health and wellness. Self-care is neither overindulging nor unnecessarily depriving yourself. The keyword to self- care is balance; being good to yourself will enhance the likelihood of living to the fullest. COMPASSION: Neutral or learned? Research suggests that compassion may have ensured our survival because of its tremendous benefits for physical and mental health and overall well-being. It suggested that connecting with others meaningfully helps us enjoy better mental and physical health, speeds up recovery from disease (Diener & Seligman, 2013), and even lengthens our lifespans (Brown & Konrath, 2013).