stress

management
A TEACHING DEMONSTRATION

PRESENTED BY:
JETAJOBE, BRYAN
BERBULLA, NATHANEAL
LEOCADIO, DAPHNEY RUTH
CHOI, ANNA
RIGOS, KIRZTEIN MYLES
CUIZON, JASMINE KAYE
VILLANUEVA, TRICIA CHARM
FERRER, MAUI
JERMAINE
CASE SCENARIO
 CASE SCENARIO
Ms. Cuizon, a 22-year-old young professional, is experiencing headaches and nausea
due to the overwhelming workload (stressor) that she has been carrying for the
past few weeks. She thinks that these health conditions root in the stress that she
has been facing due to the large amounts of tasks she has been handling in her
work. She expresses concerns about managing her stress poorly which aggravates
the health issues that she has been experiencing. She believes that if she’s able to
manage her stress effectively, the headache and nausea will be relieved
eventually. According to her, the effects of stress on her body are not yet severe
and are still tolerable at this point. However, she admits that it still bothers and
hinders how she handles her time for her work and personal matters since it
frequently happens. The duration of these health issues lasts for half an hour to an
hour and reoccurs twice or thrice a day.
 Pico
Population
and problem Intervention Comparison Outcome
Population: Young adults at
Utilization and practice of stress Intake of medication (such as The young adult can manage her
22-years-old
management techniques such as sleeping pills and tranquilizers) to stress effectively, being able
guided meditation, deep breathing, relieve stress and anxiety rapidly. balance her workloads and
Problem: Suffering from health physical exercise, healthy personal matters independently
issues (such as headaches and nutrition, management of social and relieve the effects of stress
nausea) caused by the stress in her media time, and cultivation of towards her health.
work and personal matters. social connections.

Has difficulties in managing stress

effectively which aggravates the
effects of stress towards their
health.
 OBJECTIVES
COGNITIVE OBJECTIVE PSYCHOMOTOR OBJECTIVE AFFECTIVE OBJECTIVE
Understand the definition and Demonstrate techniques or practices State the learnings they have
classification of stress, then that aid in managing stress while acquired from the teaching session,
identify the underlying causes of explaining the rationale behind each elaborate on their reflections
stress – the stressors (events or practice regarding the significance of
situations that causes stress); the effective stress management to their
psychological, emotional, physical, everyday living as young
and behavioral signs of stress; and professionals, and express further
the physical and psychological concerns that was not addressed
effects of stress to the being of a during the discussion
perso
 PRE-TEST EVALUATION
1. ________ is the feeling of being overwhelmed or unable to
cope with mental or emotional pressure; the body’s response
to pressure.
2. ________ is a chemical or biological agent, environmental
condition, external stimulus or an event that causes stress to
a person.
3. ________ is classified as a type of stress that has short-term
effect; results from the body’s reaction to a new or
challenging situation. Usually, emotions and the body return
to their normal state relatively soon.
4. ________ is a classification of stress that happens when acute
stresses occur on a frequent basis; can be caused by frequent
high-stress situations experienced. Once experienced, the body
doesn’t get the time to return to a relaxed and calm state.
5. ________ is a type of stress that happens when stressors
continue for a long period of time; a type of stress that gives
a never-ending feeling of stress.
 PRE-TEST EVALUATION
TRUE OR FALSE
1. Main sources/causes of stress include work, finances,
relationships, parenting, and day-to-day inconveniences.
2. Psychological signs of stress include experiencing high
blood pressure, weight change, frequent colds or
infections, and changes in menstrual cycle and libido.
3. Experiencing feelings of anger, irritation, mood swings,
or frustration are emotional signs of stress.
4. Stress can cause physical conditions such as headaches,
digestive issues, burnouts, and sleep disturbances to a
person.
5. Effects of stress is only limited to physical conditions
that impact the human body
 Content outline
A. Definition of Stress E. Effects of stress on a person
B. Classification of Stress a. Physical
a. Acute b. Psychological
b. Episodic acute stress F. Techniques toward stress management
c. Chronic stress
a. Guided medication
C. Causes of Stress
b. Deep breathing
D. Signs of Stress c. Physical exercise
a. Physical d. Maintenance of good nutrition
b. Emotional/Psychological e. Management of social media time
c. Cognitive f. Cultivation of social connections/ relationships
d. Behavioral
Definition of Stress
Stress is the physical, psychological, and emotional reaction that
people have when they face difficulties in their lives. When you
are stressed, your body responds by releasing hormones that
cause you to "fight or flight." Your heart rate, breathing rate,
and blood pressure all increase, as do your muscles tense and
sweating. Stress is the body's reaction to any call for attention or
action. Stress management refers to the tools, strategies, or
techniques that are used to reduce stress and the negative
effects that stress has on your mental or physical well-being.
Stress management techniques come in a variety of forms. In
which, mental, emotional, and behavioral strategies are among
them.
CLASSIFICATION of Stress
WHAT ARE THE DIFFERENT FORMS OF STRESS? WHAT DIFFERS THEM FROM ONE
ANOTHER?
Classification
of stress
Acute stress
The stress that occurs as a result of specific events or situations
that involve novelty, unpredictability, a threat to the ego, and
leave us feeling out of control N.U.T.S. This 'on the spot' type of
stress can be beneficial because the stress hormones are
released to assist your mind and body in dealing with the
situation.
For example, almost getting into a vehicle accident or
giving a public speech. You can feel your heart beating
in your throat, you're hyper-aware of everything
around you, and you're pumped. These are indicators
that your stress hormones are working overtime!
Classification of stress
Episodic Acute Stress
Acute stress that occurs on a regular basis. This could be due
to a pattern of missed work deadlines. It could also be due to
the high-stress conditions that some professionals, such as
healthcare workers, are exposed to on a regular basis. When a
person is subjected to repeated periods of acute stress, this is
known as episodic acute stress. Stressed people frequently
take on more obligations and initiatives than they can handle.
They could appear chaotic and always in a rush.
Classification
of stress
Chronic stress
This is stress caused by frequent exposure to events that
cause stress hormones to be released. This type of tension may
wear both your mind and body down. Many scientists believe
that our stress response system was not meant to be
activated all of the time. Many biological systems may be
harmed as a result of this overuse.

Heart disease, high blood pressure, high cholesterol, type II

diabetes, and depression have all been related to chronic
stress.
CAUSES of Stress
WHAT CAUSES STRESS TO A PERSON?
 Causes of stress
The death of a loved one Taking care of an elderly or
Divorce sick family member
Loss of a job Traumatic event, such as a
Increase in financial obligations natural disaster, theft,
Getting married rape, or violence against
Moving to a new home you or a loved one
Chronic illness or injury
Emotional problems (depression,
anxiety, anger, grief, guilt, low
self-esteem)
work stress tops the list
that triggers stress
Being unhappy in your job
Having a heavy workload or too much
responsibility
Working long hours
Having poor management, unclear expectations of
your work, or no say in the decision-making process
Working under dangerous conditions
Being insecure about your chance for advancement
or risk of termination
Having to give speeches in front of colleagues
Facing discrimination or harassment at work,
especially if your company isn't supportive
SOME STRESS CAN COME
FROM THE INSIDE
You can stress yourself out by
worrying about things.
Fear and uncertainty
Attitudes and perceptions
Unrealistic expectations
Change
Symptoms of Stress
Common symptoms of stress
 SIGNS AND SYMPTOMS
of stress
Physical Symptoms Psychological Symptoms
Muscle tension and pain Sleep disturbances
Low energy Difficulty concentrating
Headaches Lack of confidence
Nervous twitches or muscle Depression
spasms Difficulty relaxing
Changes in appetite Difficulty with decision making
Decreased sexual function Irritability
Shortness of breath or Tearfulness.
difficulty breathing.
 SIGNS AND SYMPTOMS
of stress
Physical Symptoms Psychological Symptoms
Muscle tension and pain Sleep disturbances
Low energy Difficulty concentrating
Headaches Lack of confidence
Nervous twitches or muscle Depression
spasms Difficulty relaxing
Changes in appetite Difficulty with decision making
Decreased sexual function Irritability
Shortness of breath or Tearfulness.
difficulty breathing.
SIGNS AND SYMPTOMS of stress
Behavioral Symptoms Cognitive Symptoms
Changes in eating appetite – not eating at Poor judgement
all or eating excessively Reading problems
Procrastinating and avoiding responsibilities Constant worrying
Inability to control anger Racing thoughts
Withdrawal from social Forgetfulness and disorganization
connections/interactions Inability to focus or lack of
More use of alcohol, drugs, or cigarettes concentration
Frequent display of nervous behaviors – Overthinking
such as nail-biting, fidgeting, and pacing Becoming pessimistic or seeing only the
negative side of things
EFFECTS of Stress
WHAT DOES STRESS DO TO A PERSON?
 Effects of stress on a person
Physical
Stress is a natural reaction to life experience. The body responds to
stress by releasing hormones that increase your heart and breathing
rates and ready your muscle to respond and it slows down some
normal bodily functions, such as those that the digestive and immune
systems perform that will allow the body to concentrate its resources
on breathing, blood flow, alertness, and the preparation of the
muscles for sudden use. Every person experiences stress to a varying
degree; the body responds to stress physically by blood pressure,
pulse rise, upset stomach, fatigue, and muscle tension which can
sometimes be a lifesaving response or severe effect that can trigger
health problems.
 Effects of stress on a person
Physical
Stress is a natural reaction to life experience. The body responds to
stress by releasing hormones that increase your heart and breathing
rates and ready your muscle to respond and it slows down some
normal bodily functions, such as those that the digestive and immune
systems perform that will allow the body to concentrate its resources
on breathing, blood flow, alertness, and the preparation of the
muscles for sudden use. Every person experiences stress to a varying
degree; the body responds to stress physically by blood pressure,
pulse rise, upset stomach, fatigue, and muscle tension which can
sometimes be a lifesaving response or severe effect that can trigger
health problems.
Psychological
The stress that we generate in our minds is personal
and unique to each person who’s experiencing it. A
certain amount of stress is normal to an individual’s
life but, stress can be experienced by every individual
and it is something that we can’t avoid in life but,
long-term stress can increase and develop a risk of
having mental health problems such as anxiety and
depression, substance use problems, sleep problems,
pain and bodily complaints such as muscle tension, and
increases the chance of having a medical problem like
headaches, gastrointestinal problems, a weakened
immune system, difficulty conceiving, high blood
pressure, cardiovascular disease, and stroke

Effects of stress on a person

STRESS MANAGEMENT TECHNIQUES
TIPS AND TECHNIQUES ON HOW TO RELIEVE AND MANAGE STRESS EFFECTIVELY
STRESS MANAGEMENT TECHNIQUES
Guided Meditation

Guided meditation is known to be the relaxation response

towards stress.
 STRESS MANAGEMENT TECHNIQUES
Deep Breathing
or
Diaphragmatic Deep
Breathing

Deep breathing exercises are a way for you to turn off your body's natural
response to stress. It relaxes the body by easing its responses towards stress and
making the body feel less anxious.
 STRESS MANAGEMENT
TECHNIQUES
Physical Exercises

Exercise can provide stress relief for the body while imitating the
effects of stress, such as flight or fight response, and help your bdoy
and its systems to practice working together through those effects
 Good Nutrition

Maintaining good nutrition and a balanced diet can aid in

coping up with stress by reducing the body's stress response
and helping improve our mood, energy, and immunity. Eat
many foods that contain B vitamins, proteins, magnesium,
vitamin C, and omega-3.
Foods that we often perceive as "comfort food" that are full of fat and sugar can worsen our stress levels.

STRESS MANAGEMENT TECHNIQUES

STRESS MANAGEMENT TECHNIQUES
Management of Social Media Time
Everything inside the social media
can be pretty much stressful for
the people using it. Taking a break
or limiting the hours spent in social
media can ease the stress
temporarily. By disconnecting to
the social media world, we can take
our time in connecting to the real
world and with our real life
acquaintances.
 STRESS MANAGEMENT TECHNIQUES
Cultivation of Social
Connections and
Relationships

When we feel connected to and supported by another person, especially during

stressing situations, our bodies respond in ways that help us feel calmer. Creating
a supportive social connections or relationships can make stressful situations less
damaging to our mental and physical health.
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