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Self-care & Stress Management (Self-care Strategies (Psychological …
Self-care & Stress Management
Stress
Changes in an individual’s state of balance in response to stressors
Eustress
Stress that protects the body
Distress
Stress that damages the body
Crisis
An event in which an individual faces a turning point in life and they must change
Developmental Crisis
Crises that could relate to mastering developmental tasks as an individual (Ex. Independence in adolescence)
Situational Crisis
Crises that are grounded solely in context to a particular situation (Ex. Natural disasters, like floods or famine)
General Adaptation Syndrome
A coping behaviour that describes how an individual handles demands imposed by the environment
Stage 2: Resistance Stage
Body functions normalize while responding to the stressor
Body attempts to cope w/ the stressor and return to homeostasis
Stabilization of BP, HR and hormones will occur
Stage 3: Exhaustion Stage
Body functions are no longer able to maintain a response to the stressor and the individual cannot adapt (Caused by Chronic Stress)
End of this stage results in either recovery or death
Chronic Stress can lead to harm & permanent damage
Stage 1: Alarm Reaction Stage
Body functions are heightened to respond to stressors
Hormones are released, elevating BP & HR
Increased mental alertness & blood flow to muscles
Factors Influencing Responses to Stressors
Maturational
Pre-adolescents: Experiencing stress related to self-esteem issues and changes in family structure
Adolescents: Searching for identity in peer groups, undergoing peer pressure, job & school stress and career choices
Adults: Major changes in individual and family life circumstances, such as starting a new family, new career, or losing parents
Older Adults: Loss of autonomy and mastery due to aging, the loss of a spouse, close friends & family members
Situational
Living under conditions of continuing violence
Living in disintegrated neighbourhoods
Homelessness
For immigrants; the loss of extended family support, career and financial issues related to underemployment
Sociocultural
Living under conditions of continuing violence
Living in disintegrated neighbourhoods
Homelessness
For immigrants; the loss of extended family support, career and financial issues related to underemployment
Self-care Strategies
Psychological
Self-reflect regularly (write down thoughts in a journal)
Schedule some “alone time”
Clarify your won values, beliefs & goals
Read material unrelated to work & containing new ideas
Monitor and balance/say no to extra unnecessary responsibility
Emotional
Be aware of your strengths & acknowledge them regularly
Spend time with others whose company you enjoy
Stay in touch w/ important people in your life
Identity comforting activities and actively seek them out
Find things that bring laughter
Express frustrations by participating in protests and marches
Find simple ways to enjoy family time
Come to an understanding that you can’t necessarily change people
Use counselling services & self-help groups
Physical
Eat healthily & regularly
Choose some form of physical activity
Get adequate sleep
Do some spontaneous fun activities
Take a vacation
Take a course on stress reduction & coping
Spiritual
Make time for reflection
Spend time w/ nature
Find a spiritual connection/community that is meaningful to you
Cherish your optimism & hope
Meditate, pray & sing