Pe11 Module 1 Stress Management

PHYSICAL EDUCATION
AND HEALTH 11
Describe the role of physical activity
assessments in managing one`s stress.
STRESS MANAGEMENT
- reaction of the
body and mind to
any unpleasant or
challenging events
in life that requires
attention or action.
 Stress is a reaction of the body and mind to any unpleasant or challenging events in
life that requires attention or action. It is a kind of reaction or change that causes
physical, emotional, or psychological strain. Some responses like being irritated,
frightened or anxious can cause headache or stomachache. Most people consider
stress as a negative experience. But in reality, it can also be positive experience.
Everyone experiences some degree of stress in their lifetime, it is how we respond to
stress makes a big difference to our overall well-being. The positive response of stress
to our well-being is called “Eustress” while the harmful consequence of stress is
called “Distress”. Eustress or positive stress stimulates you to go on thus you grow
and improve. Who would not want to grow and improve? On the other hand, Distress
or the negative stress often causes poor performance and even real physical diseases
like cancer, immune disorder, etc. The perception of stress as positive or negative
response varies from person to person. One single event might result to a positive
response to someone while it could be negative response to another person.
 “The word “stress” is a commonly used term in today’s vernacular, and most
people appear to have an intuitive sense of what it means. Stress is difficult to
precisely define as it is often used interchangeably with a variety of other terms,
such as anxiety, pressure, or strain (Broman-Fulks, 2015).
 Stress refers to a collection of physiological, emotional, behavioral, and cognitive
reactions that occur in response to environmental demands. As we interact with
the world around us, we must make observations of environmental threats,
challenges, and demands and attempt to cope with any issues that may come up.
At times, environmental demands are easily handled, such as when you have to
press a button on a key to unlock your car. However, at other times, the demands
of the environment can seem unmanageable, such as when you have to take three
exams on the same day, and result in feelings of physical tension, negative
thought patterns, and unpleasant emotional experiences (Sherrod,2019).
- refers to a collection of physiological, emotional, behavioral,
and cognitive reactions that occur in response to environmental demands.
any event or stimulus
that causes stress.
However, what serves as a stressor for one person may not be the same for another.
For example, being asked to attend a social event may create stress for someone who
perceives that they lack the necessary social skills to fit in, whereas another person
who feels comfortable in social situations may not experience any stress. Stressors
can take many forms, ranging from the daily hassles of life to significant life changes
(Sherrod, 2019).
Body Responses to Stress
 When threatened by environmental dangers, changes, or demands, humans
experience a variety of physiological and psychological changes. Once a threat
has been recognized and appraised as dangerous, the individual evaluates
available coping resources. If the demands of the situation are deemed to be
greater than the available coping resources, an “alarm” or “fight or-flight
Response” is generated. During the fight-or-flight response, the body prepares for
action, generally consisting of either confrontation or avoidance of the threat. The
sympathetic nervous system is activated, and hormones, including adrenaline and
noradrenaline, are released into the blood stream. Heart and respiration rates
accelerate, and blood pressure increases, enabling the body to quickly circulate
oxygen-rich blood to the brain and large muscles of the body. Blood is redirected
away from the extremities to the core, and digestive processes are
SIGNS OF STRESS
task
1. From the situations listed in Task 1, what situation in your life were you most stressed?
2. Based on your answer in no. 1, identify the signs of stress you have experienced for each
category:
 a. Physical stress
______________________________________________________________
 b. Emotional stress
______________________________________________________________
 c. Behavioral stress
______________________________________________________________
 d. Psychosocial stress
______________________________________________________________
3. What coping strategies did you do? Explain your answer.
Benefits and Costs of Stress
 High stress can also lead to a variety of emotional disturbances, including

irritability, depression, and anxiety disorders. Indeed, many researchers consider
stress a core component of the cause of emotional disorders. Chronic high stress is
associated with serious physical health concerns, including cardiovascular
disease, hypertension, immunosuppression and more frequent illnesses, sexual
dysfunction, gastrointestinal disorders, and recurrent headaches.
Most people consider stress as a negative
experience but in reality, it can also give
positive
a experience.
Stress Management
 The goal of stress management is not to eliminate all stress. Rather, stress
management techniques are designed to keep stress levels within an optimal
range. Engaging in healthy lifestyle behaviors can help to reduce stress and
maximize the likelihood of living a long, healthy life.
- harmful consequence of stress - positive response of our body to stress.
- causes poor performance and even real - stimulates to go on for growth and
physical deseases, immune disorder and improvement.
others.
The following stress management
techniques have been consistently
supported
 ➢ by empirical research:
 physical activity and exercise;
➢ healthy eating;
➢ adequate sleep;
➢ relaxation, mindfulness and meditation;
➢ laughter, self-expression and social support;
➢ cognitive restructuring
A Prescription for Stress Management
 Try the following to maximize your ability to cope with stress:

1. Exercise Regularly
2. Eat a Healthy Diet
3. Sleep
4. Practice Relaxation
5. Express Yourself
6. Reframe
Directions: Create a poster about “Stress
Management” and explain what your
poster means. Be guided with the criteria
below. Write your answers in A4
bondpaper.
Option 2: Create a video on Simple
Exercises to Fight Stress

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PHYSICAL EDUCATION

 High stress can also lead to a variety of emotional disturbances, including

 Try the following to maximize your ability to cope with stress:

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