DPK20073 PERSONALITY
DEVELOPMENT
CHAPTER 5:
STRESS
GROUP MEMBERS:
NUR ARIFAH NADHIRAH BINTI MAZLAN (06DSK20F1013)
NUR AIN BINTI MOHD SUFIAN (06DSK20F1019)
NURUL SYAZRAIN BINTI MOHD AZRAAI (06DSK20F1043)
CLASS: DSK2B
LECTURER’S NAME: MADAM SITI NURBAYA BINTI MAT ROFA
TABLE OF CONTENTS
1.0 INTRODUCTION TO STRESS 1
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1.1 WHAT IS STRESS? 2
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1.2 TYPES OF STRESS 4
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1.2.1 EUSTRESS 5
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1.2.2 DISTRESS 7
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1.2.3 HYPERSTRESS
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1.2.4 HYPOSTRESS
1.3 CAUSES OF STRESS
1.4 METHOD OVERCOME STRESS
1.4.1 HOW TO MANAGE STRESS
1.4.2
HOW TO OVERCOME STRESS USING POSITIVE
APPROACHES
1.0 INTRODUCTION TO STRESS
Stress is a normal reaction the body has when changes occur, resulting
in physical, emotional and intellectual responses. Stress management
training can help you deal with things in a healthier manner.
1.1 WHAT IS STRESS?
Stress is a normal human reaction that happens to everyone. In fact, the
human body is designed to experience stress and react to it. When you
experience changes or challenges (stressors), your body produces
physical and mental responses. That’s stress.
Stress responses help your body adjust to new situations. Stress can be
positive, keeping us alert, motivated and ready to avoid danger. For
example, if you have an important test coming up, a stress response
might help your body work harder and stay awake longer. But stress
becomes a problem when stressors continue without relief or periods of
relaxation.
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1.2 TYPES OF STRESS
It is essential to point out that the term of “stress” does not always bring
a negative meaning. There are various types of stress that can be
grouped into four main types of stress: eustress and distress in terms of
quality and hyperstress and hypostress in terms of quantity.
Types of
Stress
Eustress Distress Hyperstress Hypostress
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1.2.1 Eustress
Eustress is considered a “good stress”. It is associated with situations
and feelings of luck and happiness when one experiences positive
feelings like: excitement, challenge, inventing something for the first
time, being loved, etc.
These feelings make us feel good, they are the "positive stress" and are
able to exert a healthy effect. They give a sense of fulfilment or content
and also make one excited about life. Unfortunately, it is a type of stress
that only occurs for a short period of time.
Examples of Eustress:
Receiving a promotion or raise at work.
Starting a new job.
Taking a vacation.
Holiday seasons.
Learning a new hobby.
Ways to create more positive stress:
• Trying something new, such as a new hobby or activity.
• Push yourself outside of your comfort zone at work.
• Exercise.
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1.2.2 Distress
This type of stress is the opposite of Eustress and is called Distress (it
is also called "bad" or "negative stress”). It is a stress disorder that is
caused by adverse events and it often influences a person’s ability to
cope with his/her tasks.
Distress can be classified further as acute stress or chronic stress.
Acute stress is short-lived while chronic stress is usually prolonged in
nature.
Distress is more likely to be experienced by individual who:
Lack support, help or encouragement from others.
Are insecure or lacks confidence.
Ruminate and worry about bad outcomes that could occur.
Are self-critical.
Examples of distress
Chronic pain
Anxiety
Depression
Lack of meaningful friendship
Cramming for exams
Having too much to do at work
Troubled relationships
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1.2.3 Hyperstress
Hyperstress is an excessive amount of stress. It occurs when an
individual is pushed beyond what he or she can handle. Hyperstress
results from being overloaded or overworked. When someone is
hyperstressed, even little things can trigger a strong emotional
response.
Hyperstress can have significant effects on one’s health, both in the
short-term and also in the long-term.
1.2.4 Hypostress
Hypostress stands in direct opposite to hyperstress. Hypostress is one
of those types of stress experienced by a person who is constantly
bored. Someone in an unchallenging job, such as a factory worker
performing the same task over and over again, will often experience
hypostress. The effect of hypostress is feelings of restlessness and a
lack of inspiration.
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1.3 Causes of Stress
People react differently to stressful situations. What is stressful for one
person may not be stressful for another, and almost any event can
potentially cause stress. For some people, just thinking about a trigger
or several smaller triggers can cause stress.
Relationship / Family Work
Being too busy to spend Being unhappy in your job
Heavy workload
time with each other Working long hours
Financial problem.
Divorce
Abuse or control in the
relationship
School Social
Upcoming tests or deadline Fear of crime
Too much homework or task Rude, aggressive, unhelpful
Poor sleep schedule
people
Racial harassment
Environment
Noise
Crowding
Colours
Tornadoes and other natural
disasters
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1.4 Method to Overcome Stress
1.4.1 How to Manage Stress
From minor challenges to major crises, stress is part of life. And while
you can’t always control your circumstances, you can control how you
respond to them.
When stress becomes overwhelming, or it’s chronic, it can take a toll on
your well-being. That’s why it’s important to know how to manage the
stress in your life.
1. Deep breathing
Stopping and taking a few deep breaths can take the pressure off you
right away. You’ll be surprised how much better you feel once you good
at it.
2. Go Easy on Yourself
Accept that you can’t do things perfectly no matter how hard you try. You
also can’t control everything in your life. So do yourself a favour and stop
thinking you can do so much. And don’t forget to keep up your sense of
humor. Laughter goes a long way towards making you feel relaxed.
3. Talk about Your Problems
If things are bothering you, talking about them can help lower your
stress. You can talk to family members, friends, your doctor or a
therapist. And you can also talk to yourself. It’s called self-talk and we all
do it. But in order for self-talk to help reduce stress you need to make
sure it’s positive and not negative.
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1.4.2 How to Overcome Stress Using Positive Approaches
Exercise
Exercise is one of the best strategies for combating stress. Physical
activity can help lower your overall stress levels and improve your quality
of life, both mentally and physically.
How Does Exercise Help with Stress?
Improves your body’s ability to use oxygen and also improves blood
flow.
Help take your mind off your worries.
Some people notice an improvement in their mood immediately after
a workout.
In addition to having a direct effect on your stress levels, regular exercise
also promotes optimum health in other ways. Improvements to your
overall health may help indirectly moderate your stress levels.
What Types of Exercise Help with Stress?
Almost any kind of exercise can be helpful. For example, consider
trying moderate aerobic exercises such as:
Biking
Brisk walking or jogging
Dancing
Swimming
Benefits of Exercise
Strengthen your muscles and bones.
Boost levels of good cholesterol in your blood.
Help you sleep better at night.
Boost your energy.
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THANK YOU