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Stress
refers to the natural human reaction that happens to everyone.
It affects individuals in multiple ways across different dimensions.
Physical
Stress can cause symptoms such as headaches, fatigue, and muscle tension, weakening the immune system and increasing blood pressure.
Psychological / Emotional
It leads to feelings of anxiety, sadness, or irritability and may lead to mental health issues such as depression or burnout.
Cognitive
Stress affects thinking, leading to concentration issues, memory issues, and negative thought patterns.
Social
Stress can cause social withdrawal or irritability, leading to conflicts, but it may also enhance support networks.
Cultural
Cultural norms influence how stress is perceived and managed, with some cultures encouraging discussion and others stigmatizing it.
Environmental
Stress can be caused by external factors like noise, pollution, or unsafe living conditions.
Occupational / Academic
Work or school pressures, such as high workloads and performance expectations, create stress, impacting other areas of life.
True
Stress can either be positive (eustress) or negative (distress).
Eustress
is a positive stress that energizes and motivates you to tackle challenges.
It helps you stay focused and enthusiastic, boosting your productivity and performance, all while supporting your well being.
Distress
is a negative stress that occurs when challenges feel overwhelming, causing anxiety, worry, or tension.
It can be short-term (acute) or long-term (chronic).
It can lead to physical symptoms (e.g., headaches, muscle tension) and mental health issues (e.g., anxiety, depression).
Stressors
are situations or events that trigger stress, which can be either positive or negative, depending on the situation.
Stress response
refers to the physiological and psychological changes in your body due to stress.
O1. Alarm stage
occurs when your body reacts to stress.
The nervous system activates, triggering physical responses to prepare for "fight-or-flight”, either confronting the challenge (fight) or escaping it (flight).
O2. Resistance stage
involves your body working to return to its normal state after the stress reaction.
Your heart rate and blood pressure will return to normal.
O3. Exhaustion stage
occurs when your body keeps experiencing the first two stages without any relief.
It’s what you may know as chronic stress.
Mindfulness and Relaxation Techniques
Practicing mindfulness helps you stay present and reduce anxiety.
Simple techniques like deep breathing or guided meditation can be beneficial.
Physical Activity
Regular exercise can improve mood and stress levels.
Activities like jogging, yoga, or dancing can be fun ways to stay active.
Even a short walk can make a difference.
Support Systems
Surrounding yourself with supportive friends and family can provide emotional strength.
Don’t hesitate to talk about your feelings or seek advice.
Hobbies and Interests
Engaging in activities you love, such as painting, playing music, or playing sports, can be a great way to relieve stress and find joy.
Time Management
Organizing your schedule can help reduce feelings of overwhelm.
Prioritizing tasks and breaking them into smaller steps can make them more manageable.
Stress
can be derived from various sources and can significantly affect one's quality of life.
In the Philippines, stress is deeply influenced by social and cultural factors.
— Familial Expectations
Filipino culture values strong family ties, often pressuring individuals, especially main providers or breadwinners, to offer financial and emotional support.
This is based on "utang na loob" (debt of gratitude), which creates an obligation to repay family support with loyalty and service.
— Socioeconomic Challenges
Economic instability, poverty, and job insecurity are major Filipino stressors.
Many individuals struggle with low wages and limited job opportunities.
Overseas Filipino Workers (OFWs) face difficulties abroad to support their families through remittances.
— Social Comparison
Western culture and social media have influenced views on success, often establishing high standards for lifestyle and accomplishments.
This can lead to stress as Filipinos may be anxious to measure up to these standards, even if they may be unrealistic or not reflect their own personal goals.
— Mental Health Stigma
In the Philippines, mental health is still being stigmatized, with many observing mental health issues as a sign of weakness.
This can prevent people from seeking help, which leads to untreated stress and more severe mental health conditions.
Self-care
refers to the actions we take to improve our overall well-being.
It involves recognizing our needs and taking steps to reach them.
It is not selfish; it is a necessity for maintaining good health.
= Establish a Routine
Create a daily schedule that includes time for studying, relaxing, and socializing.
A structured routine can help reduce chaos and uncertainty.
= Healthy Eating
Nourish your body with balanced meals.
Eating fruits, vegetables, and whole grains can improve your physical health and energy levels.
= Adequate Sleep
Aim for 7-9 hours of sleep each night.
Good sleep is crucial for mental clarity and emotional stability.
Self-compassion
is about treating yourself with kindness, especially during difficult times.
Acknowledge that everyone struggles instead of being critical of yourself for making mistakes.
» Acknowledge Your Feelings
Recognize that feeling sad, frustrated, or anxious is okay.
Allow yourself to experience these emotions without judgment.
» Talk to Yourself Kindly
Imagine how you would talk to a friend in a similar situation.
Offer yourself the same support and understanding.
» Practice Gratitude
Focus on the positive aspects of your life.
Write down three things you are grateful for each day to shift your mindset.
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