Understanding The Self Lesson 11 PDF

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Technological University of the PhilippinesCOLLEGE OF LIBERAL ARTSUnderstanding the SelfLesson Pack (11) Learning Objectives: At the end of the lesson, students will be able to: Understanding the theoretical underpinnings for how to manage and care for different aspects of the self. Acquire and hone...

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Technological University of the Philippines COLLEGE OF LIBERAL ARTS

Understanding the Self Lesson Pack (11) Learning Objectives: At the end of the lesson, students will be able to: • Understanding the theoretical underpinnings for how to manage and care for different aspects of the self. • Acquire and hone ne skills and learnings for better managing of one’s self and behaviors. • Apply these new skills to one’s self and functioning for a better quality of life.

STRESSORS AND RESPONSES Stress In general, stress is a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances. It is a mental and physical response to the demands of your environment. It is a universal, human experience. What is more important is how you respond to stress. Not all stress is bad for you. In fact, stress is good for human beings (to some degree) to maintain an overall good health. The human body may tend toward a relatively stable equilibrium, especially those maintained by physiological processes, yet it also requires stimulation to ensure optimal functioning of the organs and tissues, such as the heart and muscles. How can stress be good? When stress serves as a motivation for positive activities, then it is considered beneficial. Beyond its optimal point, stress of any kind does more harm than good. Three kinds of stress: • • •

Eustress Neustress Distress

Eustress Considered as good stress A result from a situation or activity that you find motivating or inspiring. Enjoyable and not threatening activity Example: Finding the nerve to talk your crush

Neustress “Neutral” stress A sensory stimulus that has no direct consequence or effect on the person. A situation or activity that you do not find threatening yet not enjoyable Example: Incidents you hear in the news Distress Situations or activities that you consider negative, harmful, threatening It could happen for just a short span of time or it could linger for prolonged periods (hours, days, moths, years). Example: Being mugged on the streets or a long-standing family quarrel. What are stressors? Any situation, activity, or individual that gives you mental or emotional strain is a stressor. The list of stressors is not only endless; it also varies from person to person. Good stressors can make you feel both nervous and excited at the same time (the so-called “butterflies in your stomach”). It can make you worry about being liked or accepted. On the other hand, bad stress can cause you to feel angry, petrified, or depressed. It can make you feel constantly on the edge. Other than the mental and emotional strain you also suffer pain, such as headache or you actually get sick, such as going down with a fever. High levels of stress when unattended contribute to mental health problems. What are signs and symptoms of stress? Stress is the body’s reaction to any change that requires an adjustment or response. The body reacts to these changes with physical, mental, and emotional responses. People handle stress differently. Symptoms of stress can vary. In general, signs and symptoms of stress fall under any of these three categories: SYMPTOMS OF STRESS

PHYSICAL

Low energy Headaches Upset stomach Aches, pains, and tense muscles Chest pain and rapid heartbeat Insomnia Frequent colds and infections Loss of sexual desire and/or ability Nervousness and shaking, ringing in the ear Cold or sweaty hands and feet Excess sweating Dry mouth and difficulty in swallowing

Clenched jaw and grinding teeth SYMPTOMS OF STRESS Forgetfulness Preoccupation Blocking Errors in judging distance COGNITIVE/PERCEPTUAL Reduced creativity Lack of attention to detail Orientation to the past Attention deficit Disorganization of thought Negative self-statements and negative evaluation of experiences SYMPTOMS OF STRESS Depression or general unhappiness Anxiety and agitation EMOTIONAL Moodiness, irritability, or anger Feeling overwhelmed Loneliness and isolation Any other mental or emotional health problems COPING WITH STRESS Types of Coping What is coping? Coping refers to the strategies you use to deal with real or imagined problems to protect yourself against negative emotions. It refers to adaptive strategies you employ in an attempt to reduce stress. It helps you control your reactions and continue with your daily activities. Coping involves putting in conscious effort to minimize or tolerate stress. 1. Problem – focused coping • It targets on controlling or changing the sources of stress • It tackles the source in a practical manner • Strategies include employing problem – solving techniques; time management; getting relevant social support. 2. Emotion – focused coping • It involves lowering, if not eliminating, negative emotional responses (i.e., embarrassment). • It is an option when the source of stress is external and beyond the beyond the person’s control. • Strategies include distraction, talking out or verbalizing your problem, prayer, and meditation. 3. Cognitive coping • It involves a conscious intellectual activity of managing stressful situations • You use your mind to combat stress – inducing thoughts.

Strategies for Cognitive Coping include: i. ii.

iii. iv. v. vi. vii.

viii.

ix.

Reframing – changing the way you view experiences or events, ideas, concepts, and emotions to find alternatives that are more positive. Challenging negative thinking – questioning the rationality of your negative thoughts. You take control of your thoughts and stop negative thinking. You replace negative thoughts with positive affirmations. Positive self – talk – sometimes referred to as “positive affirmations;” you talk to yourself in a positive manner. This is useful for confidence building. Count to ten – giving you time to gain control of your emotions. It allows you rethink the situation and find a better coping strategy. Cost – benefit analysis – asking how yourself beneficial your thoughts, emotions, or actions are. “Is it worth it?” Smell the roses – a way of telling yourself to relax. It is about taking a conscious effort to appreciate the usually neglected aspects of life. Keeping perspective – breaking down your problems into little tasks and knowing which the problems need to be addressed right away as compared to those that do not need much attention. Reducing uncertainty – as the saying goes, “lamang ang may alam,” gathering as much information as you can about your problem. It helps if you gather positive information rather than negative ones. Using imagery/visualization – imagery as a relaxation tool. You find that place in your mind where you feel happy. Remember your pleasurable experience. This is more effective when combined with breathing exercises.

Visualization is also a powerful rehearsal strategy. For example, you are about to present your report in class. Practice in your mind. Picture yourself giving the report. Imagine the possible question that will be asked, and how you will answer it. Behavioral Coping Strategies These are ways of dealing with stress by taking action to modify behavior. Some behavioral coping strategies include: -

Physical exercise Relaxation Breathing Smile and laughter

- Time management - Social support/friends - Seeking professional help

24 Positive Coping Strategies for Stress Physical and Lifestyle Strategies 1. 2. 3. 4.

Abdominal breathing and Relaxation Low – stress diet (limit fast food/fried food) Regular exercise Downtime (balance fun and work)

5. 6. 7. 8. 9.

Mini – breaks (5 to 10 minute periods to relax during the day) Time management Sleep hygiene (at least 6 hours) Choosing a nontoxic (nonsmoking/ conflict - free) environment Material security (the basics; do you really need that designer shirt?)

Emotional Strategies 10. Social support and relatedness 11. Self – nurturing (yes, you are worth it) 12. Good communication 13. Assertiveness 14. Recreational activities (“playtime”) 15. Emotional release 16. Sense of humor (ability to see shades of gray) Cognitive Strategies 17. Constructive thinking (ability to counter negative thinking) 18. Distraction (ability to distract yourself from negative preoccupations) 19. Task – oriented (vs. reactive) approach to problems 20. Acceptance (ability to accept/ cope with setbacks) 21. Tolerance for ambiguity (ability to see shades of gray) Philosophical/ Spiritual Strategies 22. Consistent goals or purpose to work toward 23. Positive philosophy of life 24. Religious/ Spiritual life and commitment Stress and Filipinos The effect of culture on stress and coping is so pervading that the people within the cultural group does not notice it. But when cultural contexts are compared, the differences between how people deal with stress become striking. American anthropologist and professor, Mary Catherine Bateson (1968), told an anecdote about her experience of losing a premature infant while she was here in the Philippines. She noted the differences on how Americans and Filipinos express sympathy over the loss of a loved one. Bateson described that while Americans will shake hands, nod the head sadly and say, “We are so sorry for your loss” – they will make a hasty retreat and leave the family to mourn in private. Bateson observed that Filipinos other than expressing sympathy for the loss – would ask questions and will get you to talk about your beloved departed at length. She added that the primary assumption in Filipino culture is that those who suffered a loss should not be left mourning alone (as cited Aldwin, 2007). Americans, who are unaware of this Filipino cultural value, would see this behavior as an intrusion. A Filipino, on the other hand, would think that Americans do not grieve for their dead.

While some societies show their recognition of bereavement around an effort to help the bereaved control himself/herself and forget the sorrow, other societies are more inclined to help the bereaved express his or her loss and live out the grief (as cited Levine, 1973, p.17-18; Aldwin, 2007). Filipino Traits and Values Philosopher, professor, and author, Emerita Quito, proposed to take a second – look at the supposed negative Filipino traits and values. Quito wrote that Filipino are fond of comparing themselves “unfavorably with Westerners by using Western standards (1994).” Thus, she discussed some Filipino traits within the Oriental cultural context. According to Quito, if the ideal personality and activity is based on western ideas (such as being workaholic as a positive trait) then the Filipino stress – free mentality will fare poorly. In contrasts to western culture, Orientals “emphasize conformity with nature” (Quito, 1994, as cited in Dy, 1994, p.60) and are not inclined to exaggerated or overreact. Moreover, if the basis for achievement by western culture is to amass earthly wealth then Filipinos will again be ranked “low” because we look at some other considerations aside from material wealth when pursuing our goals. As pointed out by Quinto, setting a goal is not wrong in any culture. The difference between cultures lies in what people consider important, as well as the manner of pursuing these goals. Western culture thrives on individuality and any threat to one’s independence is a source of stress, hence, it must be removed. Filipinos, on the other hand, thrive on maintaining a harmonious relationship. Any disruption to this harmony is a stressor; hence, it must be avoided. This table below shows some Filipino traits and how they are evaluated based on western and oriental cultures as discussed by Quinto (1994). Filipino Traits and Values Hiya

Ningas Cogon

Pakikisama

Why it is Negative in Western Concept It stops on from taking action.

Why it is Positive in Oriental Concept It contributes to peace of mind

It makes the person weak, timid, and Not trying to achieve makes foe meek. a less harried and stressful life. This trait makes for a peaceful and tranquil life because one is It makes a person an underachiever unruffled should things go because he/she cannot persevere in wrong. seeing things (i.e., projects, tasks, or goals) to its fruition. Being detached allows the person to move on to some other activities without feeling like an absolute failure. Filipinos are said to turn a blind eye In the Filipino context, to the wrongdoing of others for the pakikisama means keeping a sake of personal relationships. polite distance from other (i.e., family, friendship, coworker) people’s lives with whom we share the same space with to maintain peace and harmony.

Patigasan

Bahala na

Kasi

It is about being stubborn and resisting reconciliation. A trait that makes us stand for what is right and refuse to be One stands his or her ground (on intimidated or forced to issues) and wait for the other party to submission. take the first step at reconciliation. Putting faith on a Higher being develops humility and gratefulness. It leaves everything to chance with the help of a divine power. The idea that he or she is not alone in the struggle strengthens the Filipino psyche Does not become overly stressed for failing Disowns responsibility Failure is not personal because Put blame on others (people, things, there are other factors, not just circumstance) “me.” Will not stress out because of guilt feelings or self recrimination Promotes unity, especially in the family.

Saving face

Bukas na (Manana habit)

Utang na loob

This is closely related to “hiya” and it encourages shirking from responsibility. Provides a sense of belongingness and security. Filipinos know how to keep Promotes laziness things in stride rather than be stressed or tensed Will not act when a problem is still small, thinking that it will go away by One learns to go with the flow itself. and take what comes naturally. This trait personifies the It makes the person overlook moral Filipino saying, principles because he or she is beholden to those who gave him or “Ang hindi marunong her a favor. lumingon sa pinanggalingan ay hindi makakarating sa kanyang patutunguhan.”

Kanya-kanya

This trait is still in a collective context. Kanya kanya means I Seen as selfish with no regard for the take care of my own; you take world’s well - being care of yours. Family psyche; thus, the family is always given first priority before the self and everyone else.

The social and cultural dimensions 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 (Sattler & Kirsch, 2014). There are several sources of social stress, and they can affect almost every area in your life. Social stress gets aggravated when you have little capacity to change your circumstances. What are the sources of social stress? The sources of social stress include (but are not limited to): • • • • • • • •

Problems with work or earning an income; Parenting; Education; Sex and Socialization; Immigration status or Language Personal, physical, and psychological health; Peer pressure; and Social marginalization

Social status is seen as a common denominator for social stress. For example, if you poor, it usually means having less income opportunities, lower quality of education, and decreased access to proper health care. These problems typically contribute to problems in interpersonal relationships, such as in marriage and in parenting. The numerous problems that people in the lower social status could evoke a feeling of powerlessness. Being unable to change his or her situation makes the person more susceptible to stress. Even though it is not usually harmful, peer pressure is another extremely common source of social stress, usually affecting young people. Those with lower self-confidence are more to be stressed because of peer pressure. Peer pressure also becomes dangerous when drugs, alcohol, smoking, and gambling are involved. Stress and the sociological perspective Emile Durkheim’s book of suicide shows how social organization of groups influence the individual behavior of their members. Durkheim hypothesizes that the extent to which and individual is integrated within a group affects the likelihood of suicide.

Four Types of Suicide According to Durkheim • • • •

Egoistic suicide – occurs when a person feels he or she is not accepted by or does not belong to society. The social bond is very weak. Altruistic suicide – occurs when a person ends his or her life for others. Anomic suicide – is linked to disillusionment and disappointment. Fatalistic suicide – slave who takes his own life because of hopelessness associated with oppressive regulation.

Anomie was a concept Durkheim developed to describe a state where social and/or moral norms were confused, unclear, or simply not present. This is similar to egoistic in that social bond is very weak. However, its distinction is that the weak social bond is due to the occurring social changes. Durkheim’s study showed how personal problems are influenced by social forces. Two major types of stressors (Aneshensel, 1992): 1. Life Events – important, specific experiences that interrupt an individual’s usual activity/routine that he/she needs to adjust to. 2. Chronic Strains – problems that have been occurring for some time; the person’s social role is strained or threatened Common types of role strains (Copelton, 2000): 1. Role Overload. The role demands on an individual exceeds his or her capacity to handle. For example, you are a working student and a single parents. You are shuffling roles as a student, a worker, a parent, and a breadwinner. 2. Interpersonal Conflicts within Role Sets. These are problems and difficulties that arise in a relationship (i.e., wife-husband, parent-child, and worker-supervisor). 3. Inter-role Conflict. The demands of two or more roles held by a person are incompatible, and the demands cannot simultaneously be met. For example, as a working students, your work shift suddenly changed and this ran in conflict with your class schedule. 4. Role-Restructuring. Long-established patterns undergo considerable change and the person needs to adapt/adjust. For example, as an adult you now find yourself supporting and caring for your ageing parents because they have no capacity to live independently. How stress is appraised Symbolic interactionism is a sociological perspective that focuses on the language and symbols to help give meaning to life experiences. Symbolic interactionists notice that a person, you interact with the world and you change your behavior based on the meaning you give in your social interactions. You spend time thinking about what to do next and adjust your approach depending on how you believe others see you. It is your belief in how others perceive the events or in how they see you that will stress you out (Sands, 2014). Mediators of Stress: Coping and Social Support

Coping refers to personal responses that can be activated when stressful circumstances arise. Coping refers to things people do to prevent, avoid, or control emotional distress. 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 created by the situation (e.g., through stress – management techniques). The Role of Social Class, Race, and Gender in Social Stress Social Class Those who are in the lower social class have higher mental and emotional stress than those who are affluent. Three common factors are: 1. Inadequate financial resources; 2. Greater use of ineffective coping strategies; and 3. Less access to social support. Race Research shows that responses stress vary, and the person’s ethnicity is relevant to his/her stress response. Ronald Kessler and Harold Neighbors (1986) found out that even when social class is controlled, race ...