This document discusses stress, its effects on health, and strategies for managing stress. It notes that stress is a normal human response to demands placed on the body and mind, but that prolonged stress can negatively impact physical and mental health over time by disrupting immune, digestive, cardiovascular and other bodily systems. The document recommends various stress management techniques including self-awareness, spirituality, time management, exercise, social support, and seeking help from health professionals if stress becomes overwhelming.

1. MENTAL HEALTH:
Stress Management in Focus
Meko Nel Galicinao-Tumala, MAN, RN
Public Health Associate, Provincial DOH Office-Zamboanga del Sur

2. Includes our emotional, psychological, and social well-being
Affects how we think, feel, and act
Helps determine how we handle stress, relate to others, and
make choices
Important at every stage of life, from childhood and
adolescence through adulthood

4. Everyone feels stressed from time to time, but what is stress?
How does it affect your overall health?
What can you do to manage your stress?

5. How the brain and body respond to any demand
Any type of challenge can be stressful
Performance at work or school
Significant life change
Traumatic event
Stress can affect your health
It is important to pay attention to how you deal with minor and
major stressors, so you know when to seek help

6. Things you should
know about

7. I. Stress Affects Everyone

8. Everyone experiences stress from time to time
There are different types of stress—all of which carry physical
and mental health risks
A stressor may be a one-time or short-term occurrence, or it
can happen repeatedly over a long time
Some people may cope with stress more effectively and recover
from stressful events more quickly than other

9. Routine Stress: pressures related to
School Work Family
Daily Responsibilities

10. Sudden negative change
Losing a job Divorce Illness

11. Traumatic stress
Major accident War Assault
Natural disaster
People who experience traumatic stress
may have very distressing temporary
emotional and physical symptoms, but
most recover naturally soon after.

12. II. Not all stress is bad.

13. Dangerous
Situation
• Stress signals the body to prepare
to face a threat or flee to safety
• Your pulse quickens, you breathe
faster, your muscles tense, and
your brain uses more oxygen and
increases activity
• All functions aimed at survival

14. Non-Life-
Threatening
Situation
• Stress can motivate people
• When they need to take a
test or interview for a new
job

15. III. Long-term stress can harm
your health.

16. Chronic Stress
Because the source of long-term stress is more constant than
acute stress, the body never receives a clear signal to return to
normal functioning
Those same lifesaving reactions in the body can disturb the
immune, digestive, cardiovascular, sleep, and reproductive
systems
Some people may experience mainly digestive symptoms,
while others may have headaches, sleeplessness, sadness,
anger, or irritability

17. Over time, continued strain on your body from stress may
contribute to serious health problems:
Heart disease
High blood pressure
Diabetes
Other illnesses
Mental disorders: depression, anxiety

18. IV. There are ways to manage
stress.

20. SELF-AWARENESS
• Pay attention to your expressions
of thought, emotions, behavior
• Know yourself
• Get in touch with your feeling
• Be open to experience
The more you know yourself, the
better you are at adapting life
changes that suit your needs

21. SPIRITUALITY
• Devote time to connect with
yourself and to God
• Try meditation five to 10
minutes each day
• Pray to Him for guidance

22. SCHEDULING
TIME MANAGEMENT
• Optimize the time available to
achieve gratifying results
• Use time manager application
or buy some notebook
organizer

23. SIESTA
• Take a nap, short rest, a break
or recharge your "battery" to
improve productivity
• It also helps relax the mind and
body muscles

24. SENSATION TECHNIQUES
Indulge yourself with a whole
body massage
• Soothe away stress
• Unknot tense and aching
muscles
• Relieve headaches and sleep
problems

25. SPORTS
Engage in playing sports
• Basketball, tennis, etc.
• Clear your mind and relieve
stress

26. STRETCHING
Do simple movements
• Loosen muscles
• Lubricate joints
• Increase body's oxygen supply

27. SOCIALS
• Engage on fruitful activities that
will develop your ability to deal
with other people

28. SOUNDS & SONGS
• Listen to relaxing and soothing
music
• It can relieve depression and
increase self-esteem

29. SPEAK TO ME
• Talk to someone when you feel
overwhelmed or unable to
deal with stress on your own
• Venting can help you unload
unwanted feelings

30. SMILE
Smile ka naman
• To release stress
• Calm you down
• Make you attractive
• Make someone else happy

31. STRESS DEBRIEFING
Submit oneself to a brief crisis
intervention
• Talk about ones feelings and
reactions to the critical incident

32. V. If you’re overwhelmed by
stress, ask for help from a health
professional

33. Seek Help
Seek help right away if you have suicidal
thoughts, are overwhelmed, feel you
cannot cope, or are using drugs or alcohol
more frequently as a result of stress
Your doctor may be able to provide a
recommendation
Resources are available to help you find a
mental health provider

35. A. Planning a wedding
1. Which of these might cause
stress?
B. Travelling for vacation
C. Driving during rush hour D. All of the above

36. A. True
2. Stress is linked to diabetes.
B. False

37. A. Sleep
3. The stress response prepares
your body to:
B. Fight or run
C. Eat large amounts of food

38. A. True
4. Stress doesn’t serve any
purpose now.
B. False

39. A. True
4. You have some control over
how stress affects you.
B. False

40. A. True
5. Being stressed all the time can
help you fight off colds.
B. False

41. A. True
7. Stress caused by daily life can
lead to health problems.
B. False

42. A. True
8. Chronic stress can affect your
waistline.
B. False

43. A. Men
9. Chronic stress affects sexual
health in:
B. Women
C. Both

44. A. True
10. People who exercise regularly
are more likely to be stressed.
B. False

45. ₱1 MILLION

46. Reference:
1. U.S. Department of Health and Human Services, National Institutes of Health, NIH
Publication No. 19-MH-8109
2. WebMD Medical Reference, Reviewed by Smitha Bhandari, MD on February 21, 2018
3. https://www.facebook.com/OfficialDOHgov/photos/a.157979910879936.38217.1565666
31021264/1741635485847696/?type=3&theater
4. https://www.healthline.com/health/stress/effects-on-body
5. http://www.stress.org.uk/what-is-stress/

47. Cast all your anxiety on
Him because He cares
for you.
“
”
1 Peter 5:7 (NIV)