MODULE 11.3: Taking Charge of One's Health

• Hans Selye

  • The first and most generic definition of stress
  • father of modern stress research
  • “Stress is the nonspecific response of the body to any demand”.
• Stress

  • defined in medical or biological context is a physical, mental, or emotional factor that causes bodily or mental tension.
• External stress


  from the environment, psychological, or social situations
• Internal stress


  illness, or from a medical procedure
• Types of stress

  • Eustress
  • Distress
• Eustress

  • characterized by motivation and energy as the focus, is short term, is perceived as within our coping abilities, feels exciting and improves performance of the person; positive stress.
• Distress

  •  manifest characteristics that cause anxiety or concern, can be short or long term, is perceived as outside of our coping abilities, feels unpleasant, decreases performance, and can lead to mental and physical problems; negative stress
• Sources of stress: Money

  • includes the three most significant sources of money related stress like paying unexpected expenses, paying for essentials, and saving for retirement.
• Sources of stress: Work

  • include conflict with co-workers or bosses, constant change, and threats to job security, such as potential redundancy.
• Sources of stress: family responsibilities

  • one of the sources of stress include arguments, fighting and other poor communication skills.
• Sources of stress: Health concerns

  • one of the sources of stress because it seems to worsen or increase the risk of conditions like obesity, heart disease, Alzheimer’s disease, diabetes, depression, gastrointestinal problems, and asthma
• Stress Management Techniques

  • Study relaxation techniques
  • Positive self-talk
  • Stay healthy
  • Do not rely on substances
  • Develop interests and hobbies
  • Reach out to people
  • Less social media, more family and friends
  • Take breaks and reward achievements
• Study relaxation techniques


  1. Activate body's natural relaxation response

  2. Techniques: deep breathing, visualization, meditation, yoga
• Negative self-talk


  Creates negative outcomes before they occur
• Positive self-talk


  Pause, then switch to positive self-talk
• Physical activity


  • Helps bump up production of feel-good neurotransmitters (endorphins)
• Regular sleep routine

  • Calms and restores the body
  • Improves concentration
  • Regulates mood
  • Sharpens judgment and decision making
• Substances do not relax a person; they lower one's inhibitions or give a short distraction that does not improve well-being
• Leisurely pursuits

  Coping technique involving leisure activity linked to stress reduction
• Leisure participation sublimates the stressful experiences of every individual
• Talking to someone


  May help gain perspective and have positive impact on stress level
• We must use our time to connect more with our friends and family
• No matter how small, an achievement is still a win. Learn to take a break and acknowledge success
• Self-care

  • engaging in activities and behaviors that have a positive effect on one’s mental and physical health (Greene, 2017).
• Article by Davis (2018)

  • about ways to take better care of yourself she mentioned the importance of taking good care of your body, mind, and soul every day, not just when one gets sick. Learning how to eat right, reduce stress, exercise regularly, and take a time-out when you need it are touchstones of self-care and can help you stay healthy, happy, and resilient.
• Why Do We Often Fail at Self-Care?

  Practicing self-care isn’t always easy. Most of us are busy, have stressful jobs, or are too consumed with technology to make time for ourselves. Me-time is usually last on the agenda. Worse, we can sometimes feel guilty about taking the time required to take care of ourselves. So, getting started with self-care can be challenging.
• How Do You Engage in Self-Care?

  Self-care is vital for building resilience toward those stressors in life that you can’t eliminate. When you’ve taken steps to care for you mind and body, you’ll better equipped to live your best life (Scott, 2020). She has come up with five domains wherein one can look into and make sure that it is being attended to be able to make sure one is taking charge of one’s health.
• DOMAINS TO ENSURE SELF-CARE (Scott, 2020)

  Physical Self-Care

  • Taking care of your physical health is very important for you to function well.
  • There is a strong connection between your body and your mind. When you are physically feeling better, your mind will function better too.
  • includes eating healthy, having some physical activities, grooming and minding some physical health issues that may need medical attention.
• Physical Self-Care

  Self-assessment:

  • What do you do to make sleep part of a self-care routine?
  • Start by thinking about your nightly routine. Are you eating or drinking immediately before bed?
  • Are you getting adequate rest or sleep? Is your diet balanced with proper nutrients? Are you taking charge of your health?
  • Do you manage to get some physical activities for your body?
• DOMAINS TO ENSURE SELF-CARE (Scott, 2020)

  Social Self-Care:

  Socialization is key to self-care. Close connections are important to your well-being. The best way to cultivate and maintain close relationships is to put time and energy into building relationships with others. Everyone has different social needs. The key is to figure out what social needs you prefer and how to make time for it.
• Social Self-Care

  Self-assessment:

  • Are you getting enough face-to-face time with friends?
  • What are the things you do to nurture your relationships with your friends and family?
  • Can you Identify persons whom you feel comfortable with and makes you feel good about yourself?
• DOMAINS TO ENSURE SELF-CARE (Scott, 2020)

  Mental Self-Care:

  • The way you think and the things that you're filling your mind with greatly influence your psychological well-being.
  • includes doing things that keep your mind sharp, like puzzles, or learning about a subject that fascinates you. You might find reading books or watching movies that inspire you fuels your mind.
  • involves doing things that help you stay mentally healthy. Practicing self- compassion and acceptance, for example, helps you maintain a healthier inner dialogue.
• Mental Self-Care

  Self-assessment:

  • Are you making enough time for activities that mentally stimulate you?
  • Are you doing proactive things to help you stay mentally healthy?
  • Do you have a list of materials that stimulates your mind?
• DOMAINS TO ENSURE SELF-CARE (Scott, 2020)

  Spiritual Self-Care :

  Research shows that a lifestyle including religion or spirituality is generally a healthier lifestyle. Nurturing your spirit, however, doesn't have to involve religion. It can involve anything that helps you develop a deeper sense of meaning, understanding, or connection with the universe. Whether you enjoy meditation, attending a religious service, or praying, spiritual self- care is important.
• Spiritual Self-Care

  • What questions do you ask yourself about your life and experience?
  • Are you engaging in spiritual practices that you find fulfilling?
  • How do you express your spiritual belief?
• DOMAINS TO ENSURE SELF-CARE (Scott, 2020)

  Emotional Self-Care: It's important to have healthy coping skills to deal with uncomfortable emotions, like anger, anxiety, and sadness. Emotional self-care may include activities that help you acknowledge and express your feelings on a regular basis. Whether you talk to a partner or close friend about how you feel, or you set aside time for leisure activities that help you process your emotions, it's important to incorporate emotional self-care into your life.
• Emotional Self-Care

  Self-assessment:

  • Can you recognize emotions you experience daily?
  • Do you have healthy ways to process and manage your emotions?
  • Do you incorporate activities into your life that help you feel recharged?
• WHY SELF-CARE IS NECESSARY?

  • increases the sense of self-love, allowing appreciation and acceptance of who a person is.
  • promotes feelings of calm and relaxation, serving as a way to refocus and come back to daily life refreshed and ready to take on anything.
  • improves both physical and mental health by reducing the effects of prolonged stress on mind and body.
  • Taking charge of one’s health, you have to make sure that the 5 domains are being attended to and they are physical, social, mental, spiritual and emotional.