Module 11 - Stress Management Study Guide PDF

University of the Philippines Visayas College of Arts and Sciences UPV, 5023 Miagao, Iloilo Tel. No. (33)315 9632 loc. 312...

University of the Philippines Visayas College of Arts and Sciences UPV, 5023 Miagao, Iloilo Tel. No. (33)315 9632 loc. 312 Email address: [email protected] Department of Physical Education Study Guide Module 11 – Stress Management Introduction This global pandemic has a great impact on our lives. It has dramatically changes our way of living. Economic status has been negatively affected. On the other hand, schools, colleges and universities have adopted new ways of learning deliveries. Also, socializing with other members of family and friend is highly discouraged. Likewise, religious activities and practices are limited. The government imposed proper hygiene and health protocols and must be strictly observed if not, one gets punished. Living in these circumstances are really tough for both young and old alike for their social, physical, spiritual and emotional well-being. Economic status has been negatively affected. Thus, stress management and physical activities should be practiced to cope with the stressors and enjoy life to the fullest. By the end of this week, you should be able to: 1. Learn the meaning of stress 2. Discuss the causes of stress 3. Explain the effects of stress 4. Enumerate and discuss stress management 5. Formulate and design strategies in coping stress Stress is the natural reaction your body has when changes or challenges occur. It can result in many different physical, emotional and behavioral responses. Everyone experiences stress from time to time. You can’t avoid it. But stress management techniques can help you deal with it. In fact, your body is designed to experience stress and react to it. When you experience changes or challenges (stressors), your body produces physical and mental responses. That’s stress. Stress responses help your body adjust to new situations. Stress can be positive — keeping you alert, motivated and ready to avoid danger. For example, if you have an important test coming up, a stress response might help your body work harder and stay awake longer. But stress becomes a problem when stressors continue without relief or periods of relaxation. Types of Stress  Acute stress: Acute stress is short-term stress that comes and goes quickly. It can be positive or negative. It’s the feeling you get when you’re riding on a rollercoaster or having a fight with your boyfriend. Everyone experiences acute stress from time to time. Symptoms of acute stress include: rapid heartbeat, sweating, shortness of breath, and heightened alertness. These symptoms are usually short- lived and resolve once the stressful situation subsides.  Episodic acute stress: Episodic acute stress is when you experience acute stress on a regular basis. With this kind of stress, you don’t ever get the time you need to return to a calm, relaxed state. Episodic stress frequently affects people working in certain professions, like healthcare providers.   Chronic stress: Chronic stress is long-term stress that goes on for weeks or months. You may experience chronic stress due to marriage troubles, issues at work or financial problems. It’s important to find ways to manage chronic stress because it can lead to health issues. Meanwhile, symptoms of chronic stress include: persistent anxiety, irritability, fatigue, muscle tension, problems concentrating, and chronic stress can also lead to changes in appetite, sleep disturbances, and mood swings.  Physical stress is a type of stress that affects the body. It occurs when a person experiences stress for an extended period of time, which can lead to changes in the body. Some symptoms of physical stress include muscle tension, headaches, and fatigue.  Psychological stress is a type of stress that affects a person’s mental and emotional well-being. It can be caused by many different types of events or situations, such as work-related stressors or the death of a loved one. When a person experiences psychological stress, it may lead to symptoms such as anxiety, depression, and difficulty coping with ongoing stress in everyday life.  Cognitive stress is the type of stress that comes from the way we think and process information. It can be caused by a variety of things, such as work, relationships, or life changes. This type of stress may affect our thoughts, feelings, and behaviors. When we are under cognitive stress, we may feel overwhelmed or out of control, and we may struggle to focus or make decisions. Common symptoms of cognitive stress can include depression, anxiety, and irritability. It is important to find ways to cope with cognitive stress, such as practicing mindfulness or talking to a trusted friend or therapist. By taking control of our thoughts and finding healthy ways to manage stress, we can improve our overall mental and physical health, and well-being.  Eustress: Eustress, on the other hand, is fun and exciting. It's known as a positive type of stress that can keep you energized. It's associated with surges of adrenaline, such as when you are skiing or racing to meet a deadline. Symptoms and Causes How does stress affect the body? Your body’s autonomic nervous system controls your heart rate, breathing, vision changes and more. Its built-in stress response — the “fight-or-flight response” — helps your body face stressful situations. When you have long-term (chronic) stress, continued activation of the stress response causes wear and tear on your body. You may develop stress symptoms that are physical, psychological or behavioral. 1. Physical symptoms Physical symptoms of stress may include:  Aches and pains.  Chest pain or a feeling like your heart is racing.  Exhaustion or trouble sleeping.  Headaches, dizziness or shaking.  High blood pressure (hypertension).  Muscle tension or jaw clenching.  Stomach or digestive problems.  Trouble having sex.  Weakened immune system. 2. Psychological symptoms Stress can lead to emotional and mental (psychological) symptoms, like:  Anxiety or irritability.  Depression.  Panic attacks.  Sadness. 3. Behavioral symptoms Often, people with chronic stress try different things to cope. And some of those things are habit-forming and can have an impact on your health. These may include:  Alcohol use disorder.  Gambling disorder.  Overeating or developing an eating disorder.  Participating compulsively in sex, shopping or internet browsing.  Smoking.  Substance use disorder. 4. Stress rash Stress rashes often appear as pink or discolored, raised bumps called hives. Hives are welts that can develop and swell on the surface of your skin. They can itch, burn and even hurt. Hives are usually an allergic reaction to something, like certain kinds of foods, fabrics or chemicals. But sometimes, stress can trigger an outbreak. Stress rashes are more common in women and people assigned female at birth (AFAB) than men and people assigned male at birth (AMAB), and they affect people in their 20s, 30s and 40s most often. But they can also affect anyone. Like other kinds of hives, you can try treating them with an antihistamine. But it’s also important to manage your stress. What causes stress? Stress is how your body reacts to a change or challenge, and many different things can lead to it. Stressors can also be positive or negative. For instance, getting a new job or losing a job can both cause stress. Other causes of stress include:  An illness or death of a loved one.  Marriage, separation or divorce.  Financial issues.  Moving to a new house.  Going on vacation.  Having a baby.  Retiring. Stress can also be acute, meaning short term. Causes of acute stress may include everyday stressors, like:  Studying for a big test.  Getting ready for a work presentation.  Having an argument with a friend or loved one.  Needing to get a lot completed in a short amount of time.  Experiencing many small problems all at once, like getting in a traffic jam, spilling coffee all over yourself and running late. How can I relieve stress? You can’t avoid stress. But you can stop it from becoming overwhelming by practicing some daily stress relief strategies:  Stress management starts with feeling good physically. Try getting some form of physical activity when you feel symptoms of stress coming on. Even a short walk can boost your mood.  At the end of each day, take a moment to think about what you’ve accomplished — not what you didn’t get done.  Set goals for your day, week and month. Narrowing your view can help you feel more in control of the moment and long-term tasks.  Consider talking to a therapist or a healthcare provider about your worries. Stressor A stressor is any event, situation, or external stimulus that causes a stress response in the body. Common types of stressors include financial, social, and occupational stressors, or those due to life changes. Stressors are highly individual, meaning what may be stressful for one person might not affect another person in the same way. Stressors can also vary significantly in type, duration, and intensity. Understanding different types of stressors is important for managing stress. 1. Financial stressors Financial stressors are the pressures and challenges associated with money, personal finances, and economic conditions. These stressors can arise from a variety of sources and can have significant effects on both mental and physical health. Potential financial stressors include:  cost of living increases  debt and loans  economic uncertainty  educational expenses  healthcare expenses  insufficient income  lack of retirement savings  living paycheck to paycheck  unexpected expenses  2. Physical stressors Physical stressors are factors in the environment or within a person’s body that cause physical strain and trigger a stress response. They can vary widely in form and intensity, but all have the potential to affect a person’s health and well-being. Some potential physical stressors include:  environmental toxins  extreme weather or temperature conditions  light pollution  natural disasters  noise pollution  nutritional deficiencies  physical illness  physiological demands  poor diet   sleep deprivation 3. Psychological stressors Psychological stressors are events or situations that challenge an individual’s mental or emotional equilibrium. They are often subjective, varying significantly from person to person depending on their experiences, coping mechanisms, and personal resilience. Examples of psychological stressors include:  academic pressures  caring for others  dealing with loss  family conflicts  life transitions  perfectionism or self-imposed pressures  personal health concerns  traumatic events  isolation 4. Social stressors Social stressors are aspects of social interactions and societal structures that cause stress and strain on individuals. These stressors can stem from the complexities of relationships, societal norms, and expectations. Potential social stressors include:  cyberbullying or online harassment  discrimination and stigma  life transitions leading to social role changes  parenting challenges  peer pressure  relationship issues  social expectations and roles  social isolation  workplace social dynamics 5. Occupational stressors Occupational stressors are stress-inducing factors associated with one’s job or career. They can arise from various aspects of the work environment, job responsibilities, interpersonal relationships at work, or organizational culture. Examples may include:  career development concerns  pay rates  challenging work environment  high workload or overwork  inadequate rewards, promotion opportunities, or recognition  job insecurity  lack of control or autonomy  poor interpersonal relationships at work  poor work-life balance  remote work challenges  poor leadership   unclear job expectations  workplace bullying or harassment  workplace discrimination or inequality 6. Life change stressors Life change stressors are significant events or transitions in a person’s life that require substantial adjustment, adaptation, or coping. These changes can be both positive and negative, but regardless of their nature, they often bring about stress due to the disruption of familiar routines, roles, and environments. Examples of life changes that can cause stress include:  children leaving home  divorce or relationship breakup  marriage or the start of a relationship  the birth of a child  a new health diagnosis or illness  loss of a job or unemployment  loss of a loved one  a move to a new city or country  retirement  a new job or career change General adaptation syndrome (GAS) describes the physiologic changes your body goes through as it responds to stress. These changes occur in stages: o An alarm reaction (also called fight-or-flight) The alarm reaction stage of general adaptation syndrome is the body’s initial response to stress. The sympathetic nervous system is activated by the sudden release of hormones. You may better know this stage as the fight-or-flight response. The sympathetic nervous system is a part of the autonomic nervous system, which regulates the functions of your heart, stomach, bladder, and intestines, as well as your muscles. You are not aware that this system is working because it automatically responds to stimuli. When the sympathetic nervous system is activated, it stimulates the adrenal glands. The glands, in turn, trigger the release of certain hormones, including adrenaline and noradrenaline. The hormone release causes physical symptoms, such as increased heart rate, breathing rate, and blood pressure. Physical signs of being in the alarm response stage include: dilated pupils, increased heart rate, rapid breathing, trembling, pale or flushed skin, and heightened senses. According to Selye, most of the symptoms of the alarm response stage disappear or are reversed in the next stage (resistance), then reappear in the final stage of exhaustion o A resistance phase (in which your body recovers) The resistance stage of general adaptation syndrome is when your body tries to repair itself after the initial shock of stress. If the stressful situation is no longer present and you can overcome the stress, your heart rate and blood pressure will start to return to pre-stress levels during this stage. However, if the stressful situation continues for a long time or if you do not resolve the stress, your body will never receive a clear signal to return to normal functioning levels. This means it will continue to secrete the stress hormones and your blood pressure will stay high. Prolonged levels of high stress can cause disturbances in the immune, digestive, cardiovascular, sleep, and reproductive systems. You might have symptoms such as: Feelings of fear, anger, sadness,  worry, numbness, or frustration, irritability, changes in appetite, energy, desires, and interests, stomach problems, headaches, body pains or skin rashes, sleeplessness or nightmares, trouble concentrating or making decisions. Prolonged stress that is not resolved leads to the third stage (exhaustion). o A period of exhaustion Prolonged or chronic stress leads to the last stage of general adaptation syndrome—exhaustion. Enduring stressors without relief drains your physical, emotional, and mental resources to the point where your body is no longer able to cope with stress. Signs that you are in the exhaustion stage include: fatigue, burnout, decreased stress tolerance The physical effects of prolonged stress can weaken your immune system and increase your risk of heart disease, high blood pressure, diabetes, and other chronic health conditions, including mental health disorders such as depression or anxiety. Example of General Adaptation Syndrome Here is an example of an event that might trigger general adaptation syndrome and possible ways you might experience each stage:  Alarm reaction: You have trembling hands and butterflies in your stomach prior to the start of an important exam.  Resistance: You've finished your exam but you're having trouble switching gears and focusing on other things.  Exhaustion: Your exam is in the past but you still feel anxious and depressed. You're having trouble sleeping and you wonder how you're going to get through the rest of the semester. Stress Management Stress management offers a range of ways to help you better deal with stress and difficulty, also called adversity, in your life. Managing stress can help you lead a more balanced, healthier life. Stress is an automatic physical, mental and emotional response to a difficult event. It's a common part of everyone's life. When used positively, stress can lead to growth, action and change. But negative, long-term stress can lessen your quality of life. Although stress is inevitable, it can be manageable. When you understand the toll it takes on you and the steps to combat stress, you can take charge of your health and reduce the impact stress has on your life. There are many healthy ways to reduce stress or cope with its effects, but they all require change. You can either change the situation or change your reaction. When deciding which option to choose, it’s helpful to think of the four A’s: Avoid, Alter, Accept, or Adapt. 1. Avoid unnecessary stress Not all stress can be avoided, and it’s not healthy to avoid a situation that needs to be addressed. But you may be surprised by the number of stressors in your life that you can eliminate.  Learn how to say “no.” Know your limits and stick to them. Whether in your personal or professional life, taking on more than you can handle is a surefire recipe for stress.  Avoid people who stress you out. If someone consistently causes stress in your life, limit the amount of time you spend with that person, or end the relationship.  Take control of your environment. If the evening news makes you anxious, turn off the TV. If traffic makes you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online.   Avoid hot-button topics. If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion.  Pare down your to-do list. Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely 2. Alter the situation If you can’t avoid a stressful situation, try to alter it. Often, this involves changing the way you communicate and operate in your daily life.  Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment will build and the stress will increase.  Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.  Be more assertive. Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk.  Find balance. All work and no play is a recipe for burnout. Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime. 3. Adapt to the stressor If you can’t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude.  Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time.  Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.  Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with “good enough.”  Practice gratitude. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life, including your own positive qualities and gifts. This simple strategy can help you keep things in perspective. 4. Accept the things you can’t change Some sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change.  Don’t try to control the uncontrollable. Many things in life are beyond our control, particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.   Look for the upside. When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.  Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on.  Share your feelings. Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation. Talk to a trusted friend or make an appointment with a therapist. Exercise and Stress There are several evidences that support exercise as a coping strategies for stress management and improving mental health in people with chronic disease like diabetes, coronary artery diseases, cancer, etc. Not only that exercise is practicable treatment for coping with stress among athletes, students, elderly and even in adults. Moreover, regular physical activity such as exercise is the simple and inexpensive strategy to use in facing stress in daily life. Physiology of Exercises for Stress Management The exact physiological mechanisms to explain how exercise improves stress have not been delineated. But previous research said that  Being physically active improves the way the body handles stress because of changes in the hormone responses such as endorphins is elevated in plasma level following exercise inhibiting the central nervous system (CNS) accounting sensation of calm and improved mood experienced.  Physical activity increases the synaptic transmission of monoamines, including serotonin, dopamine, and adrenaline which act as anti-depressant affecting mood and behaviors.  With that exercise serves as a time-out or distraction from one’s stressors causing calming effect and improved retrieval of positive thoughts.  In the phenomenological study done by Jong-Ho in 2014 to explore the Impacts of Physical Exercise on Stress Coping and Well-Being in University Students showed that leisure-time physical exercise contributes to effective problem-focused coping through elicitation of positive emotion. The enhanced coping with stress, in turn, can influence the regulation of health behaviors, thus leading to overall well- being.  Exercise increases your overall health and your sense of well-being, which puts more pep in your step every day. But exercise also has some direct stress-busting benefits such as: o It pumps up your endorphins. Physical activity may help bump up the production of your brain's feel-good neurotransmitters, called endorphins. Although this function is often referred to as a runner's high, any aerobic activity, such as a rousing game of tennis or a nature hike, can contribute to this same feeling. o It reduces negative effects of stress. Exercise can provide stress relief for your body while imitating effects of stress, such as the flight or fight response, and helping your body and its systems practice working together through those effects. This can also lead to positive effects in your body — including your cardiovascular, digestive and immune systems — by helping protect your body from harmful effects of stress. o It's meditation in motion. After a fast-paced game of racquetball, a long walk or run, or several laps in the pool, you may often find that you've forgotten the day's irritations and concentrated only on your body's movements. o It improves your mood. Regular exercise can increase self-confidence, improve your mood, help you relax, and lower symptoms of mild depression and anxiety. Exercise can also improve your sleep, which is often disrupted by stress, depression and anxiety. All of these exercise benefits can ease your stress levels and give you a sense of command over your body and your life. References: https://my.clevelandclinic.org/health/diseases/11874-stress https://www.healthline.com/health/stress#types https://www.mentalhelp.net/blogs/types-of-stress-and-their-symptoms/ https://www.verywellhealth.com/general-adaptation-syndrome-overview- 5198270#:~:text=General%20adaptation%20syndrome%20(GAS)%20describes%20the%20process%20your% 20body%20goes,physical%20and%20mental%20health%20problems. https://www.verywellmind.com/stress-and-health-3145086 https://www.helpguide.org/mental-health/stress/stress-management https://www.physio-pedia.com/Effects_of_Exercise_on_Stress_Management https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469