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Understanding The Self: Part Iii: Managing and Caring For The Self Lesson 1: Stress in Times of Crisis

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Juan Miguel Morante

The document discusses managing stress and mental health during times of crisis. It defines stress and outlines different types, including acute, episodic acute, and chronic stress. Prolonged stress can negatively impact physical and mental health. The diathesis stress model shows that those more vulnerable to disorders are more easily affected by stress. Effective coping strategies include problem-focused and emotion-focused approaches, as well as self-care activities. Managing stress protects well-being and the ability to function productively.

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Understanding The Self: Part Iii: Managing and Caring For The Self Lesson 1: Stress in Times of Crisis

Uploaded by

Juan Miguel Morante
27 views22 pages
The document discusses managing stress and mental health during times of crisis. It defines stress and outlines different types, including acute, episodic acute, and chronic stress. Prolonged stress can negatively impact physical and mental health. The diathesis stress model shows that those more vulnerable to disorders are more easily affected by stress. Effective coping strategies include problem-focused and emotion-focused approaches, as well as self-care activities. Managing stress protects well-being and the ability to function productively.

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The document discusses managing stress and mental health during times of crisis. It defines stress and outlines different types, including acute, episodic acute, and chronic stress. Prolonged stress can negatively impact physical and mental health. The diathesis stress model shows that those more vulnerable to disorders are more easily affected by stress. Effective coping strategies include problem-focused and emotion-focused approaches, as well as self-care activities. Managing stress protects well-being and the ability to function productively.

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27 views22 pages

Understanding The Self: Part Iii: Managing and Caring For The Self Lesson 1: Stress in Times of Crisis

Uploaded by

Juan Miguel Morante
The document discusses managing stress and mental health during times of crisis. It defines stress and outlines different types, including acute, episodic acute, and chronic stress. Prolonged stress can negatively impact physical and mental health. The diathesis stress model shows that those more vulnerable to disorders are more easily affected by stress. Effective coping strategies include problem-focused and emotion-focused approaches, as well as self-care activities. Managing stress protects well-being and the ability to function productively.

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UNDERSTANDING THE SELF

PART III: MANAGING AND CARING FOR THE SELF


LESSON 1: STRESS IN TIMES OF CRISIS
LEARNING OUTCOMES

• Understand the theoretical underpinnings for how to manage


and care for different aspects of the self.

• Acquire and hone new skills and learnings for better managing
of one’s self and behaviors.

• Apply these new skills to one’s self and functioning for a better
quality of life.
CONTENT
Taking care of one’s mental health in times of crisis
• Stress in times of crisis
• Self-Care
• Grit
• Resilience
INTRODUCTION
• Mental health is a state of well-being in which an individual realizes
his or her own abilities, can cope with the normal stresses of life, can
work productively and is able to make a contribution to his or her
community (World Health Organization, 2018).

• It includes our emotional, psychological, and social well-being; and


affects the way we think, feel, and act.

• It also helps determine how we deal with stress, relate to others, and
make choices.
INTRODUCTION
• Mental health is considered as an integral part of health, and is
determined by a range of socioeconomic, biological and
environmental factors.

• Taking care of our mental health is as equally important as


taking care of our physical health.

• No one is spared from experiencing mental or emotional


problems.
Knowing how to take care of our
mental health can help us
achieve a state of well-being in
which an individual realizes his or
her own abilities, can cope with
the normal stresses of life, can
work productively and is able to
make a contribution to his or her
community.
LESSON 1:
STRESS IN TIMES OF CRISIS
CONTENTS
• What is Stress?
• Eustress vs. Distress
✔ Yerkes-Dodson Law
• Types of Stress

• Identifying Stress
• Stress and Health
✔ Diathesis Stress Model
WHAT IS STRESS?
• A term coined by Hans Selye in 1936, who defined it as “the
non-specific response of the body to any demand for
change”.
• Refers to the way our body respond to anything that needs
attention or action (e.g. deadlines, illness, problems in
relationships).
• Any type of change that causes physical, emotional, or
psychological strain.
NOT all stress is bad.

• In life-threatening situations, stress


signals our body to prepare to face
and fight a threat or flee to safety.

• In non-life-threatening situations,
stress can motivate people, such as
when they need to perform a job.
Eustress vs. Distress
According to Mills, Reiss and Dombeck (2018)
EUSTRESS DISTRESS
Only lasts in the short term Lasts in the short as well as in the long term
Triggers anxiety and concern; generates
Energizes and motivates
unpleasant feelings
perceived as something within our coping
Surpassing our coping abilities
ability
Decreases focus and performance;
increases focus and performance
contributes to mental and physical problems
TYPES OF STRESS
According to American Psychological Association

1. Acute Stress
most common form of stress.
short-term
usually caused by demands and pressures of the past and anticipated
demands and pressures of the near future.
highly manageable

Traffic, deadline of assignment, loss of an important document


TYPES OF STRESS
According to American Psychological Association

2. Episodic Acute Stress


refers to acute stress experienced over an extended period of time.
you may feel like you are always under pressure or that things are
always going wrong.

Peer and parental pressure, exams


TYPES OF STRESS
According to American Psychological Association

3. Chronic Stress
long-term
grinding stress that wears people away day after day, year after year.
usually caused by unrelenting demands and pressures for seemingly
never-ending periods of time.

Stress of poverty, of dysfunctional families, of being trapped in an unhappy marriage or in a


despised job or career.
IDENTIFYING STRESS

• Stress is not always easy to


recognize.
• Tuning into your cues is important in
identifying problems.
• Cues can be physical, mental,
emotional, or behavioral.
STRESS AND HEALTH
• Long-term stress can harm your health.
• When stress becomes overwhelming and prolonged, the risks for
mental health problems and medical problems increase.
✔ Headaches
✔ Gastrointestinal problems
✔ Weakened immune system
✔ Difficulty conceiving
✔ High blood pressure
✔ Cardiovascular disease and stroke.
✔ Anxiety
✔ Depression
✔ Substance use problems
DIATHESIS STRESS MODEL
A framework for understanding the development of psychological disorders.
DIATHESIS STRESS MODEL

The greater an individual’s


vulnerability to a disorder, the
smaller the amount of stress
needed to trigger the
development of the disorder.
RISK FACTOS
Numerous factors can make the experience of stress worse, such as
when people:
✔ have limited social support
✔ have multiple stressors
✔ have difficulty regulating or balancing their emotions
✔ have difficulty tolerating uncertainty or distress
✔ lack self-confidence or do not feel they can cope with the stressor
✔ interpret the stressor negatively, so that they feel powerless,
overwhelmed or helpless.
COPING WITH STRESS
Coping
refers to cognitive and behavioral strategies that people use to deal with stressful
situations or difficult demands, whether they are internal or external.

a) Problem-focused strategy
addresses the problem causing the distress
useful in situations where you have opportunity to take action and actually change the
circumstances
using time management, talking to someone whom you had conflict with

b) Emotion-focused strategy
aims to reduce the negative emotions associated with the problem
useful in situations where you have little or no control
using humor, cultivating optimism
COPING WITH STRESS
Although stress in inevitable, there are many ways to manage and deal with it.
Here are SOME effective coping strategies:
• Take care of yourself and practice self-compassion.
• Identify what's causing stress and take action
• Set goals and priorities
• Build strong, positive relationships
• Avoid drugs and alcohol
• Rest your mind or take a break: Sleep, do yoga, meditate and perform relaxation
exercises that can help restore energy
• Recognize when you need more help
The effectiveness of coping strategies depends on the type of
stressor, the particular individual, and the circumstances.

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