MANAGING AND

cARING OF THE
SELF
Personal Growth and Self-care
promotes Mental, Emotional,
Physical, and Spiritual Well
being.

Includes self-awareness,
self-control, goal setting
and attainment, and
upholding comprehensive
boundaries in relationships.
 STRESS
MANAGEMENT
Objective

To be a good student
Psychology
Field that explores human
emotions, behaviors, and
personal reasoning.

It focuses on understanding
the origins and effects of toxic
emotions, impact of stress on
mental health, and coping
mechanisms used to manage
these manifestations.
What Is Stress?
Stress is the body’s physical and emotional
reaction to Environmental Stimuli.
Types of Stress:

Acute Stress Chronic Stress

Occurs over a short Lasts over a long

period and is usually period and can
related to specific affect overall health.
situations.
 Coping
mechanism
Skills for managing stress or
emotions

They are influenced by our

emotional conditions and can
help us cope up with difficult
situations in life
unhealthy coping
mechanisms
Lead to negative outcomes and referred to be
a maladaptive response because they can
worsen an issue rather than providing a
possible solution.
Reducing stress and practicing mindfulness are
essential components of wellbeing. These
techniques, referred to as mindfulness based
therapies, can strengthen psychological
flexibility overall, develop self-awareness, and
enhance emotional control.
Role of social
Support
Personal and emotional well-being
necessitates both stress reduction
and mindfulness practice. So
Despite the difficulties of the
modern world, psychology
continues to provide insightful
analysis and evidence-based
solutions to support people in
leading happier, more balanced
lives.
brain and behavior
Knowing the Stress Response: How
Stress Affects our Brain and Bodies
 stress response
Sympathetic Nervous Fight-or-Flight
System (SNS) Stimulation Response

Stressors activate the The physiological

Sympathetic nervous reaction occurs in
the presence of
system. It releases
something
stress hormones like
mentally or
adrenaline and
physically
noradrenaline.
terrifying.
 stress response
Release of Cortisol Cognitive
Modification
The pituitary gland produces Stress reactions modify
adrenocorticotropic hormone brain cognitive processes,
responsible for releasing causing increased focus
cortisol, often referred to as
and attention to the
the ‘’stress hormone’’.
stressor while temporarily
neglecting cognitive
processes like memory
consolidation.
 stress response
Impacts on Immune The Response to
Response Relaxation
Short-term stress can The parasympathetic
strengthen the immune nervous system’s relaxation
system’s defense against illness
response reduces stress
or damage. On the other hand,
levels in blood pressure,
long-term or persistent stress
heart rate, and stress
may have the opposite impact
that impairing immune hormones, helping the
function and making a person body return to a normal
more vulnerable to disease. and balanced state.
 stress response
Long Term Effect
Chronic stress can negatively impact our general
health even if the stress response is essential for
survival in emergency situations. Thus, it can lead to
physical and mental health issues due to
insufficient recovery time.
study strategy and
self regulation
Self-Regulated
learning
Students control their own feelings,
thoughts, actions, and contextual
elements while they are learning.
Self-regulation demands a
conscious choice of techniques.
 self regulated
learner
1. Awareness of own strengths and
weaknesses.
2. Utilize metacognitive strategies
3. Attribute any success or failure to
factors within personal control.
CONTROLLING
STRESS
Vital for preserving overall well-being and
preventing effects on physical and mental
health.
INHALING DEEPLY
Utilize deep breathing
techniques to relax the body
in order to lower stress and
anxiety levels.

Diaphragmatic
breathing
Also known as belly
breathing. Breathe deeply
through the nose and release
the air through the mouth.
 BOX
BREATHING
A breathing technique to manage stress and
anxiety.
 Regular
Exercise
Regular physical activity
can reduce stress and
improve mood.

Balanced Diet

Consume nutritious foods to

support physical and mental
health.

Healthy Adequate
Sleep
Lifestyle Ensure quality sleep for body
and mind recovery.
 Join Communities Professional
Talk with Close Ones
Consultation

Find support groups or Don’t hesitate to

Discuss your feelings
social activities that seek help from a
with friends or family.
you enjoy. psychologist or
counselor if needed.

Social Support and

Communication
 Meditation and Excersice Regularly Time organization
mindfulness

You might feel more

in control of your
Physical activity
It promotes schedule and
reduced stress by
emotional health by experience less
lowering your stress
reducing stress and overwhelming when
hormones and
improving focus. you practice
releasing endorphins.
effective time
management
 Social support Reduce stressor Exercise Gratitude

Practice to be
Engage in social To reduced
grateful by
support like stress,consider
consistently
friends,family or adjusting your lifestyle
recognizing and
peers to address and avoiding stressful
appreciating the
concerns situations.
good things in life.
 Gradual relaxation of Cut back on alcohol and
Creative Channels
the muscles caffeine

Stress and anxiety

Engaging in creative
The technique is very can worsen with
activities can provide
useful for relaxation excessive
a relaxing and self
and stress relief. consumption of
expression outlet
alcohol and caffeine
 Laugh and enjoy Obtain enough
yourself rest

Sleep improves your

Laugh and enjoy ability to handle
yourself by doing stress and it is
things that make you necessary for both
happy physical and mental
awareness
 Goal setting
Edwin Locke and Gary Latham's goal-
setting theory defines a goal as a desired
performance proficiency within timeframe
and guiding human proficiency
 Smart goals
S mart -(What,who,when,why,where?)

m easurable -(How much?,How many?)

A chievable -(Goals should be challenging yet

not impossible)
r elevant -(Goals should be consistent with
other long term goals)
t imebound-(Create a time frame
achieve the result)
when to
 Five
principles of
goal setting
Clarity Challenge
When a goal is clear and People are often motivated by
specific,there is less achievement.A goal that is too
misunderstanding about what easy or too difficult will not
behaviours will be rewarded motivate the person to work
on hard task.
 Commitment
A personally relevant goal will The harder the goal,the more
motivate a person to work on commitment is required.
accomplishing it.

Feedback Task complexity

Feedback provides
Just like setting a challenging
opportunities to clarify
goal,task complexity involves
expectations, adjust goal
appropriate balance.
difficulty, and gain recognition.
 Conclusion
Stress management is an ongoing process
that requires attention and effort but can
significantly enhance quality of life.
 Relaxation
and Breathing
Techniques
Meditation Deep Breathing
Spend time Practice deep breathing
meditating daily exercises to reduce physical
to calm the mind. and mental tension.
SELF-CARE
What is Self-Care?

Self-Care involves a holistic approach for

perserving physical, mental, emotional and
spiritual well-being, and incorporating
techniques such as self-compassion,
mindfulness, healthy lifestyle choices and
setting boundaries.
Bandura’s self-efficacy
Self-efficacy is the belief that one’s ability to
accomplish particular objectives (Bandura 1977,
1986, 1997, 1999).

Thus, it involves the essential methods such as

problem-focused, emotion-focused and
cognitive-focused coping mechanisms when
managing stress.
How to deal with toxic feelings?

Negative emotional states, as viewed through

Sigmund Freud's psychoanalytic theory emphasizes
on how toxic emotions such as suppression, guilt,
and anxiety are shaped by unresolved conflicts
from early life events and the unconscious mind
while Abraham Maslow's hierarchy of needs
highlights how negative emotions like envy, guilt,
and resentment can stem from unfulfilled wishes or
needs like a sense of belonging and self-worth not
met.
EMOTIONAL illness causes PHYSICAL
stress
Most of our complaints signal our physical body
that something is wrong with our feelings,
thinking, and behavior. This is why some people
get sick because emotional stress affects mental
health. Many illnesses have emotional roots like;

1. Anger
2. Insomnia
3. Conflict
4. Anxiety
 Anger INSOMNIA
sets off the body's "fight or
flight reaction, which can a common sleep problem
lead to physical stress, called sleep apnea are
headaches, stomach characterized by poor quality
problems (such as diarrhea, of sleep, with physical
and trouble breathing. But symptoms and an increase
long-lasting reaction linked of risk of sickness. It is also
to mental health problems commonly related with
and cardiovascular anxiety, irritability, and even
symptoms among other melancholy.
chronic problems.
 CONFLICT Anxiety
disagreements escalated
with conflict which can lead which can vary in intensity in
to personal tension a different life experience
associated with physical and marked by uneasiness,
symptoms and chronic concern, or fear. It can
stress with the connections improve performance and
to weaken the immune awareness but to the point
system that cause that more serious problems
cardiovascular problems and may arise.
mental health disorders.
Feelings and Emotions
* Emotions are automatic responses to stimuli,
while feelings are the conscious interpretation
of those emotions.

Emotions vs. Feelings:

* Emotions: Can be conscious or subconscious.
They are broader and more complex than
feelings.

* Feelings: are emotions that are consciously

experienced and often connected to love and
commitment.
 The Importance of Acknowledging Emotions:
* To effectively process emotions, it’s crucial to recognize
and fully experience them. This includes both positive and
negative emotions like joy, sadness, anger, etc. Avoiding or
suppressing emotions can lead to negative consequences,
such as anxiety and self-pity, which can become toxic over
time.

The Role of Feelings:

* Feelings act as teachers, guiding us towards emotional
control, which is vital for decision-making and achieving
success in life.
 WHAT IS STRESS?

Stress is a natural response to demanding

situations, both physical and emotional. It can be
caused by various factors like school, work,
relationships, or major life events. Stress can
have both positive and negative effects.
TYPES OF STRESS:
* Eustress (Positive Stress): This type of stress is beneficial
and can motivate us to achieve goals. It can lead to feelings
of satisfaction and accomplishment.

* Distress (Negative Stress): This type of stress is harmful and

can lead to physical and mental health problems. It can be
caused by overwhelming situations or chronic stress.

* Neustress (Neutral Stress): This type of stress is neither

positive nor negative. It doesn't cause significant harm but
also doesn't have a significant impact on well-being.
WHAT ARE STRESSORS?
* Stressors are anything that causes physical or emotional
tension. They can be internal and external stressors; internal
stressors are self-imposed pressures like negative thoughts,
self-doubt, or perfectionism that can lead to anxiety and
overwhelm. (beliefs, attitudes). While external stressors are
pressures that come from outside sources like work,
relationships, or finances. These can create a sense of urgency
and overwhelm, contributing to stress. (tragedy, loss).
TYPES OF STRESSORS:
 THE SOCIAL STRESS AND
CULTURAL DIMENSION OF
STRESS
What is social stress?
-It is a state of mental or emotional strain or
tension Resulting from Adverse or very
demanding circumstances arising from the
person's social environment relationships.
 WHAT ARE THE SOURCES OF
SOCIAL STRESS?
1.PROBLEMS WITH WORK 7.Peer pressure
2. Parenting 8. Social marginalization
3.Education
4.Sex and Socialization
5.Immigration status or language
6.Personal,physical, and psychological health
 STRESS AND SOCIOLOGICAL
PERSPECTIVE
-Emile durkheim's book 'Suicide ' shows how social
organization of groups influences the individual
behavior of their members.
Three primary types of Suicide:
1.Egoistic suicide- occurs when a person
feels He or She is not accepted by or does
not belong to society.
2. Altruistic suicide-occurs when a person ends his or
her life for others.
3.Anomic suicide- is linked to disillusionment and
disappointment.
Two major types of stressors:
1. Life events- important,specific experiences interrup
an individuals usual activity routine that he or she
needs to adjust to.
2. Chronic strains-Problems that have been occurring for
some time;the persons social role is strained and
threatened.
Common types of role strains (Copelton,2000)
1. Role overload -The role demands on an individual
exceeds his or her capacity to handle.
2.Interpersonal conflicts within role sets-These are
problems and difficulties that arise in relationships
3. Inter-role conflict- The demands of two or more roles
held by a person are incompatible,and the demands
cannot simultaneously be met.
 4. Role Restructuring- Long-established patterns
undergo considerable change and the person needs to
adapt/adjust.

The social and cultural dimension of stress

The role of social class,Race and Gender in social stress
1. Social class-those who are in the lower social class have
higher mental and emotional stress than those who are
affluent .
2.Race- A person's ethnicity is relevant to his/her stress
response.
3.Gender -women were found to have higher rates of
psychological distress and depression compared to
men.
Three basic objectives
of coping:
1. Eliminate or modify the stressful situation so that it will
not be a continuing problem.
2. Control the meaning of the problem by “cognitively
neutralizing” the situation.
3. Control the stress.
SELF-CARE: What is it, and why
is it important?
Self-care is vital for managing daily stressors and
challenges in life, as well as a person's overall health and
wellness. Self-care is neither overindulging nor
unnecessarily depriving yourself. The keyword to self-
care is balance; being good to yourself will enhance the
likelihood of living to the fullest.
 COMPASSION: Neutral or
learned?
Compassion, framed as an emotion, is the response to
perceiving suffering that involves an authentic desire to
ease distress. It is a kind, caring, emotional response to
perceived suffering that acknowledges the shared human
experience of imperfection and involves an authentic
desire to help
 Compassion's Surprising Benefits for Physical and Psychological Health

Research suggests that compassion may have ensured our survival because of its
tremendous benefits for physical and mental health and overall well-being. It
suggested that connecting with others meaningfully helps us enjoy better mental and
physical health, speeds up recovery from disease (Diener & Seligman, 2013), and even
lengthens our lifespans (Brown & Konrath, 2013).

The possible reason for such benefits in psychological well-being is that giving results
in a pleasurable feeling, as evidenced by a brain-imaging study. The parts of the brain
that are active when a person experiences pleasure, such as eating favorite desserts or
receiving money, were found to be equally active when the person is doing acts of
kindness, such as giving food to a homeless person or donating a charity (Seppala, E.
2013; National Institutes of Health, 2013).
thank you!