PERDEV 2

• Health (World Health Organization)


  A state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity
• Well-Being


  A subjective state that emerges from a general feeling of satisfaction with oneself
• Mental Health (World Health Organization)


  A state of well-being in which every individual realizes their own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to their community
• Characteristics of People with Good Mental Health


  • They are at peace with themselves
  • They are able to manifest emotional control
  • They are able to cope adequately with life stressors
  • They are able to adjust to new or novel situations
  • They know their strengths and weaknesses and are aware of their emotions
  • They have adequate feelings of security
  • They have realistic life goals
  • They have smooth interpersonal relationships
  • They conform to social norms and standards
  • They are able to satisfy their needs adequately and appropriately
• Stress


  A natural response to the demands of our environment, a physiological response to the demands of our environment
• Fight or Flight response


  The choices we make when faced with danger in our environment, a reaction that occurs in the presence of a situation that is terrifying, either mentally or physically, preparing the body to either stay and deal with a threat or run away to safety
• Indicators of Stress in an Individual


  • Increased level of tension, anxiety, and restlessness/fidgeting
  • Increased level of aggression, irritability, and hostility towards others
  • Inability to carry out routine tasks and diminished ability to solve problems or make decisions
• Types of Stressors


  • Physical
  • Mental
  • Emotional
  • Social
  • Psychological
  • Economic
  • Spiritual
• Physical Stressor


  Comes in the form of pollution, a congested place or a high level of noise, transitioning to a new environment/change of routine, fatigue, pain, shock, trauma, and other physiological conditions in our body
• Mental Stressor


  Includes academic overload, reviewing for exams, lack of organization, participating in class, running after deadlines or situations that call for sustained mental effort
• Social, Emotional, Psychological Stressors


  Somehow interrelated because they involve relating with other people, feelings of lack of support, conflicts and disappointments leading to feelings of frustration, tension, anxiety, and even anger or depression
• Economic Stressor


  May involve one's socio-economic condition such as limited financial resources to meet our essential needs in life
• Spiritual Stressor


  Loss of joy and peace or disturbance of tranquility
• Crisis


  Change, synonym to crisis and conflict, a sense of disequilibrium
• Types of Conflict


  • Approach-Approach Conflict (a person must choose between two desirable goals)
  • Avoidance-Avoidance Conflict (a person must choose between two undesirable goals)
  • Approach-Avoidance Conflict (a person must choose or not choose a goal that has both positive and negative aspects)
• Reaction or Effects of Stress

  • Physical
  • Psychological
  • Behavioral
• Physical Reaction to Stress


  • Migraine
  • Rapid pulse
  • Skin rashes
  • Hair loss
  • Hypertension
  • Upset stomach
  • Tensed muscles
  • Feeling nauseated
  • Increased heart rate
  • Increased sweating
  • Shortness of breath
• Psychological Reaction to Stress


  • Inability to concentrate
  • Loss of self-confidence
  • Feeling worried
  • Depression
  • Irritability
  • Baseless fears
  • Insecurity
  • Feeling of personal inadequacy
• Behavioral Reaction to Stress


  • Being absent-minded
  • Display of aggression
  • Difficulty going to sleep
  • Diminished appetite to eat
  • Hair pulling or nail biting
  • Restlessness
  • Frequent errors
  • Smoking
  • Frequent use of drugs or medication
  • Drinking alcoholic beverages
• Eustress


  The kind of stress that is helpful in promoting one's growth and development by providing sufficient challenges that allow one to become more resourceful and show initiative in problem-solving
• Coping with Stress


  • Eat a balanced diet
  • Take time to exercise
  • Observe good sleeping habits
  • Avoid alcohol and drugs
  • Pursue a hobby
  • Practice deep breathing exercises
  • Bring awareness to the present moment
  • Develop an attitude of gratitude
  • Carefully plan your day, prioritize, and schedule leisure activities
  • Ask for help, reach out
  • Help others, do more random acts and words of kindness
• Prioritizing


  Looking at all the things you need to do and want to do and putting them in order of importance, scheduling helps you be more responsible and less stressed
• Coping Strategies


  • Problem-focused coping (planning, active coping and problem-solving, suppressing competing activities, exercising restraint, assertive confrontation)
  • Emotion-focused coping (positive reinterpretation, acceptance, denial, repression, escape-avoidance, wishful thinking, controlling feelings)
  • Seeking social support (help and guidance, emotional support, affirmation of worth, tangible aid)
• Problem-focused Coping Strategies


  Attempts to confront and directly deal with the demands of the situation
• Emotion-focused Coping Strategies


  Directed not at dealing with the situation but rather at managing the stress, including denying that a problem exists and challenging irrational ideas that are causing disturbance
• Seeking Social Support


  Turning to others for assistance and emotional support in times of stress
• Tips for Dealing with Stress from the American Psychological Association


  • How do you know when you are stressed?
  • Identify your sources of stress
  • Learn your stress signals
  • Recognize how you deal with stress
  • Find healthy ways to manage stress
  • Take care of yourself
  • Reach out for support
• The hypothalamus triggers the release of CRH (Corticotrophin releasing hormone) which activates the pituitary gland to release ACTH (Adrenocorticotropic hormone), which is carried by the blood to the adrenal gland to release stress hormones like cortisol and adrenaline to assist the body in dealing with the stressor
• The hypothalamus responds to the level of cortisol in the HPA (Hypothalamic-Pituitary-Adrenal) axis