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1. LESS
STRESS,
MORE CARE

2. What is
STRESS?

3. “Stress is the body’s
nonspecific response to any
demand.”
- Hans Selye

4. •Stress is often described as a feeling of
being overwhelmed, worried, or run-down
•Stress is any uncomfortable emotional
experience accompanied by predictable
biochemical, physiological and behavioral
changes.

5. SYMPTOMS OF STRESS
• Becoming easily agitated, frustrated, and moody.
• Feeling bad about yourself (low self-esteem),lonely,
worthless, and depressed.
• Low energy
• Exhibiting more nervous behavior, such as nail-
biting, fidgeting, and pacing.
• Insomnia
• Forgetfulness and disorganization

6. 2 TYPES OF STRESS (AIS, 2017)
• Eustress – is the stress in daily life that has possitive
connotations.
Example: Marriage, Promotion, Baby,
Winning money, New friends and
Graduation
• Distress – is the stress in daily life that has negative
connotations.
Example: Divorce, Punishment, Injury,
Negative feelings, Financial problems and
Work.

7. GENERAL STRESS SYNDROME
• The Alarm Stage – represents a mobilization of the
body’s defensive forces. The body is preparing for the
“fight or flight” syndrome.
• The Stage of Resistance – the body becomes
adaptive to the challenge and even begins to resist it.
• The Exhaustion Stage – the body dies because it has
used up its resources of adaptation energy.

8. CHRONI C STRESS
• It is a consistent sense of feeling pressured and
overwhelmed over a long period of time.
• It contributes to high blood pressure, promotes the
formation of artery-clogging deposits, and causes
brain changes that may contribute to anxiety,
depression, and addiction.
• It may also contribute to obesity, both through direct
mechanisms or indirectly.

9. T E C H N I Q U E S TO C O U N T E R C H R O N I C
S T R E S S
1. Relaxation Response – a physical state of deep
rest that changes a person's physical and emotional
responses to stress.
2. Physical Activity – people can use exercise to stifle
the build up of stress in several ways.
3. Social Support – people who enjoy close
relationships with family and friends receive
emotional support that indirectly helps to sustain
them.

10. TYPES OF COPING
• Emotion-Focused Coping - is a type of stress
management that attempts to reduce negative
emotional responses that occur due to exposure to
stressors.
• Problem-Focused Coping - is that kind of coping
aimed at resolving the stressful situation or event or
altering the source of the stress.
• Collective Coping - represents the collective and
interdependent characteristics of many ethnic
minorities which is a critical aspect of coping.

11. SELF - CARE THERAPY
- Are the actions that an individual take in order to
reach optimal physical and mental health. It is
one's ability to take care of the activities of daily
living, such as feeding oneself, showering,
brushing one's teeth, wearing clean clothes, and
attending to medical concerns.

12. STEPS FOR SELF - CARE
1. Stop, Breathe, and Tell yourself: “This is hard and I will get thrpugh this
one step at a time.”
• Remember you can only do one thing at a time and focus exclusively
on that one thing.
2. Acknowledge to yourself what you are feeling
• All feelings are normal so accept whatever you are feeling.
3. Find someone who listens and is accepting
• You do not need advice. You need to be heard.
4. Maintain your normal routine as mush as possible
• Avoid making major decisions based on the stress you feel right now.

13. 5. Allow plenty of time for a task
• Accept how much you are able to do right now and recognize
it will not be this way forever.
6. Take good care of yourself. Remember to:
a. Get enough rest and sleep
b. Eat regularly and make healthy choices
c. Know your limits and when you need to let go
d. Identify or create a nurturing place in your home
e. Practice relaxation or meditation
f. Escape for a while.

14. SELF-COMPASSION THERAPY
- According to Kristen Neff in her article, self
compassion entails being warm
and understanding toward ourselves when we
suffer, fail, or feel inadequate rather than
flagellating ourselves with self-criticism.

15. SELF-COMPASSION PHRASES
- Neff provided self-compassion phrases when feeling stress or emotional
pain, perhaps when you are in a traffic jam, arguing with a loved one, or
feeling inadequate in some way. It is helpful to have a set of phrases
memorized to help you to be more compassionate to yourself in the
moment.
• This is a moment of suffering.
• Suffering is a part of life.
• May I be kind to myself.
• May I give myself the compassion I need.

16. SELF - COMPASSION AND
EMOTIONAL WELL - BEING
• Greater self-compassion is linked to less anxiety and depression.
• A key feature of self-compassion is the lack of self-criticism, and self-
criticism is known to be an important predictor of anxiety and
depression.
• Self-compassionate people recognize when they are suffering, but are
kind toward themselves in these moments, acknowledging their
connectedness with the rest of humanity.
• Self-compassionate people report greater emotional coping skills,
including more clarity about their feelings and greater ability to repair

17. SELF - COMPASSION,
MOTI VATI ON AND HEALTH
• Self-compassionate people aim just as high, but always
recognize and accept that they cannot always reach their
goals.
• Self-compassion is also linked to greater personal initiative-the
desire to reach one's full potential.
• Self-compassionate people have been found to have less
motivational anxiety and engage in fewer self-handicapping
behaviors such as procrastination than those who lack self-
compassion

18. SELF - COMPASSION VS SELF -
STEEM
SELF-STEEM
• Based on self-evaluation.
• Based on comparison with
others.
• Based on feeling special,
different or above average.
• Associated with a lack of
tolerance for alternate
viewpoints.
• Fluctuates depending on
SELF-COMPASSION
• Based on feeling warm and accepting
of oneself.
• Not based on comparison with others.
• Not based on feeling different from
others.
• Emphasizes interconnection rather than
an egocentric defensiveness.
• Exists consistently whether you feel up
or down.

19. SELF - COMPASSION LETTER
• Candidly describe a problem that tends to make you
feel bad about yourself.
• Think of an imaginary friend who is unconditionally
accepting and compassionate
• Write a letter to yourself from that perspective
• Read the letter again