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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….
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