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STEPS TO COUNTERACTSTRESS

Danilo M. Capili, M.A.C.

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Analyze Your Stress

Life and stress are interwoven witheach other

Stress has been defined as the non-specific response by the body toreadjust

While others get adjusted very easily,some of us get upset or irritatedphysically and mentally over things

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Studies have shown that thoseworking at night shifts, call centeragents and the like, over a period of time are more prone to ulcers

Remember that some amount of 

stress could lead people to achievetargets but chronic (prolonged) stresstakes a heavy toll upon the person

Chronic stress could lead to feelingsof tiredness and body pains

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Are you under stress? Answer the

following questions and find out.

1. Are you comfortable with your livingsurroundings?

a. you are content with your homeand its surroundings

b. you feel stressed out with the citypollution and its pace of life

c. you can manage with your pace of life and find home comfortable

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2. When it comes to your job, howwould you place yourself?

a. you are ambitious and motivatedb. you find work unsatisfactory and

boring

c. you are satisfied with the job

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3. If you had a problem with a personalrelationship

a. you would pretend that there is

no problemb. you would get depressed

c. you would like to talk about it

and get over with it

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4. How do you find life?

a. you are in control of it

b. you are always looking forsomething you don’t have

c. you are pleased by the waythings are going

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5. While preparing to give a report,presentation, lecture, or speech infront of people…

a. you are stimulated and thrilledb. you panic

c. you are a little nervous but full of 

energy

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Answer Key

The more you answer (B) the morestressed you are. Control youremotions during various situations,otherwise you can get into a sense of helplessness and depression

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Stress is a highly

individual phenomenon.It is strange in its own

way because when it

occurs it becomes difficult

for the body and mind to

adjust to the pattern of life!

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THE STRESS TRIGGER

Where does the stress arise from?

It can arise from you inner self 

It could be embedded in you

It can also be hidden and causecommunication problems

It depends on how you function

mentally and what you think or yourattitude towards certain situations inlife

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Some Symptoms of Stress

Anxiety Depression

Overeating

Negative Thinking

Excessive Sleeping

Diarrhea

Constipation

Constant Tiredness Headache

Loss of Appetite

Anger

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Women and Stress Fluctuating estrogen levels can make

a woman very moody

During stress, estrogen drops and theadrenal glands produce more of the

stress hormones By menopausal stage, there can be a

build up of arterial plaque increasing

the risk of cardiac disease During the menopausal stage, major

changes from hot flushes to bone

mass loss to osteoporosis can occur

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Men and Stress

Dropped levels of testosterone areboth linked to physical andpsychological stress

Testosterone is the hormone whichgives men the masculine features of facial hair, deep voice, and

masculature Testosterone is linked to the dominant

behavior in men

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Hormones Linked to Stress

The stress hormone “CORTISOL” isproduced by the adrenal glands

When you experience stress of anykind, cortisol is released and

influences the breakdown andutilization of proteins, carbohydratesand fats in your diet

Cortisol also carries out criticalfunctions such as maintaining yourblood pressure and suppressingreactions like allergy, inflammation,and pain

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Chronically elevated cortisol levelsare associated with health conditions

like:

Exhaustion

High Blood Glucose Levels

Fat accumulation in the belly

Compromised immune function

Bone loss

Heart disease

Memory gap or memory loss

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The Balancing Hormones

The three most importanthormones produced by the bodywhich help you feel “good andbalanced” are:

1. Serotonin

2. Noradrenaline

3. Dopamine

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SEROTONIN

Serotonin is a hormone responsiblefor sound sleep. Stress can oftendisturb the production of thishormone, resulting in disturbed sleepcycle. The serotonin cyclesynchronisesitself with the cycle of 

the sun. It regulates itself accordingto the daylight and darkness.

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NORADRENALINE

Noradrenalineis produced by youradrenal glands. It is related toadrenaline released by your body intimes of stress. It gives you a burstof energy and is also linked with yourdaily energy cycle. Too much of 

stress drains you and can depleteyour energy and deprive you of yourmotivation.

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DOPAMINE

Dopamine is linked to the painkiller hormone called endorphin.Normal levels of dopamine helps youexperience the feeling of joy. If thereis too much stress, too littledopamine is released and thus you

may feel sad or depressed.

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How different parts of the body

are affected by stress:

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Positive Aspect of Stress

Students facing examination

High powered executives

Doctors and paramedics duringemergency

Sportsmen at championship game

ALL OF THEM ARE ABLE TO GIVE AHIGH PERFORMANCE DUE TO “POWER STRESS.” 

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Nature of Stress

Acute Stress – it is interwoven withchange. Change that you are notused to like illnesses in the family,divorce, change of job, marriage, or

death of a loved one.

Periodic Stress – happens for a periodof a week or month or over a year

like a car accident or breakdown.

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Types of Stress

Personal Stress

Social and Environmental

Stress Physiological Stress

Psychological Stress

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Causes of Stress

Sleeplessness

Caffeine and Caffeinated

Products Noise and the Media

Alcohol Worry

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STEPS TO DE-STRESS YOURSELF

Counseling – we all need to solveproblems, often they are solved byfriends and relatives. Sometimes we

need professional help whatever bethe kind. Communicate with trustedfriends or talk to your therapist or

counselor. Also, think positively andstop inducing stress by focusing onnegative thoughts.

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Channel Opening Therapies – eastern

beliefs tell us that stress is often aresult of a disturbed flow of energy or “chi.” T’aichi and the martial arts are

helpful in channeling your body’senergy and relieve stress and anxiety.Acupuncture and shiatsu are alsohelpful ways of re-channeling one’s

energy.

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Pets and Children – pets have been

found out to be good stress relievers.By spending time with them they canmake you feel good. If you have

young children at home, spend timewith them. Take them to the parkand play with them. Surely, you willforget what bothered you during the

day.

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Osteopathy – in cases of trauma orinjury, not only do physical problemscrop up, but stress is also involved.

Body aches due to stress can berelieved through body massage orbody spa.

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Visualization – involves using youimagination for visual imagery. It canbe done with your eyes shut. Whenyou feel stressed out or tense,

visualize yourself in a pleasantsurrounding like a beach with palmtrees, blue sky, ocean, or near themountains. This technique is a sure

fire way of making you calm andhappy.

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STRESS MANAGEMENTEach day…

Get organized – make priorities, workin a realistic time setting, delegatework, reward yourself after a hard

day’s work Give your life a direction – control

your ambitions, balance your diet,

exercise, do yoga and meditation,music therapy, hydro therapy, go fora massage or spa

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Some Suggested Relaxation

Techniques Make a call

Read the newspaper or magazine

Take a few minutes off from yourdaily routine

Listen to some music that you like

Try out herbalism and aromatherapy

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VITAMINS AND MINERALS ESSENTIALTO HELP FIGHT AGAINST STRESS

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Some Beneficial Oils

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Life’s LessonsLife is too short to be sad, remember that

there will be plenty of time for you to becold and dead.

Nobody really cares if you are sad, then

might as well be happy.

If you can’t solve it, then it is not aproblem – it is reality.

Laugh at your own follies because it ismore damaging if other people laugh atthem for you.

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Don’t be messianic, you cannot solve

all your problems at the same time.

Stop trying to please other people at

your own personal expense.

Lastly, LOVE yourself first before

anything. God would not punish youfor loving yourself more.

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 “In the midst of winter, I found

within me aninvinciblesummer.” 

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HAVE A

WONDERFULLIFE!!!

Thank you forlistening….