Lesson 8 Uts

LESSON 8 Understanding
the Self
–Self- Efficacy Theory
–Fix Mindset and Growth
Mindset Theories
–Goal Setting Theory
Chapter 3
Lesson 3:
Less Stress,
More Care
Objectives
–Explain the effects of stress on

one’s health;
–Examine cultural dimension of
stress and coping; and
–Design self- care plan
Stress and Human Response
Hanye Selye defined stress
It is essential to
as the body’s nonspecific
differentiate between the
American Institute Stress response to any demand, Which often connotes
unpleasant or harmful
(AIS) whether is caused by or disease, and eustress
variety of stress termed
results in pleasant or
distress
unpleasant stimuli
Eustress
– Often connotes
euphoria
– A stress in daily life
that has positive
connotations, such as
marriage, promotion,
baby, winning money,
new friends, and
graduation.
Distress
Stress in daily life that

During both eustress
has negative
and distress, the body
connotations such as
undergoes virtually the
divorce, punishment,
same nonspecific
injury, negative feelings,
responses to the various
financial problems, and
positive or negative
work difficulties (AIS,
stimuli acting upon it.
2017)
Stress
Syndrome Affects
the
Manifests
itself by
a
whole
syndrom
body
e
Not by
simply
A sum of
one
changes,
change
and
(AIS,
2017)
Compone The stage
The alarm
nts of stage
of
resistance
Stress
Syndrome
The
exhaustion
stage
Are maladies caused
principally by errors in the
Stress body’s general adaptation
process
disease No occurrence when body
regulatory processes are
properly checked and
balanced
Won’t develop when
adaptation is facilitated by
improved perception and
interpretation
Stress is unpleasant, even

when it is transient
Combination of reactions to
stress
Chronic stress
contributed to high blood
pressure, formation of
Repeated activation of
artery-clogging deposits
“fight-or-flight” the stress response
and brain changes that
takes a toll on the body
may contribute to
anxiety, depression and
addiction
Stress Responses
in the brain
– Brain
– Amygdala is an area of
the brain that contributes
to emotional processing,
sends a distress signal to
the hypothalamus
– Hypothalamus is a bit
like a command center
Technique
Relaxatio
s to Physical
n
Counter activity
response
Chronic
Stress Social
Support
The Cultural dimension of
stress and coping
Ben Kou (2010) published “Cultures Consequences on Coping:
Theories, Evidence, and Dimensionalities”
Thesis result postulated that a person’s internalized cultural

values, beliefs, and norms affect the appraisal process of
stressors and the perceived appropriateness of coping
responses
Emotion-focused coping has been shown to be beneficial for

Asian- Americans and Asian- Canadians
- Collective coping
Coping links to:
(a)Broad societal climates such as collectivism-individualism

and independent-interdependent cultural norms
(b) individual’s acculturation and ethnic identity; and
(c) primary/ internally versus secondary/ externally
controlled orientations;
(d) Accessibility and attitudes toward seeking and family
support; and
(e) Degrees of religious/ spiritual beliefs and identifications
Self- care Therapy (Nancy
Apperson, 2008)
1. Stop, breathe, and tell yourself: “ This is
hard and I will through this one step at a
time”.
2. Acknowledge to yourself what you are
feeling. All feelings are normal so accept
whatever you are feeling.
3. Find someone who listens and is accepting
4. Maintain your normal routine as much as
possible
5. Allow plenty of time for a task.
6. Take good care of yourself (get enough
rest and sleep, eat regularly and make
healthy choices, know your limits and when
you need to let go, identify or create a
nurturing place in your home, practice
relaxation and meditation, and escape for
awhile through meditation, reading a book,
watching a movie or taking a short trip
Self-Compassion Therapy
(Kristin Neff, 2012)
–Entails being warm and
understanding toward ourselves
when we suffer, fail, or feel
inadequate rather than flagellating
ourselves with self-criticism
–Accepts imperfections
Self- compassion Phrases
– (be compassionate, take a deep breath,
put your hand over your heart or gently
hug yourself)
– This is a moment of suffering
– Suffering is a part of life
– May I be kind to myself
– May I give myself the compassion I need
Self- compassion and
emotional Well- being
– Self-compassion is linked to less
anxiety and depression
–Lack of criticism and self- criticism
is known to be important predictor
of anxiety and depression
Self-compassion, Motivation
and Health
–Self-compassion enhances
motivation more than self-
indulgence
– Self-compassion is also linked
to greater personal initiative
Self- compassion versus
Self- esteem
–Self-compassion is associated with
trait levels or self-esteem
– Self-compassion still predicts greater
happiness and optimism as well as
less self- depression and anxiety
when controlling self- esteem
Self- compassion Letter
– Describe a problem that tends to make feel bad

– Think of an imaginary friend who is
unconditionally accepting and compassionate
– Write a letter to yourself from that perspective
– When you are done writing, put the letter down
for awhile and come back to it later
Less Stress, Care More
–Control stress
–Have self-care; and
–Self-compassion
–Love and care our self more

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LESSON 8 Understanding

–Explain the effects of stress on

Stress in daily life that

Stress is unpleasant, even

Thesis result postulated that a person’s internalized cultural

Emotion-focused coping has been shown to be beneficial for

(a)Broad societal climates such as collectivism-individualism

– Describe a problem that tends to make feel bad

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