3m How to Cope Better With Life's Challenges?
Historical foundations
Walter Cannon and Hans Selye used animal studies to establish the earliest scientific basis for the study of stress. They measured the physiological responses of animals to external pressures, such as heat and cold, prolonged restraint, and surgical procedures, then extrapolated from these studies to human beings.[1][2]
Subsequent studies of stress in humans by Richard Rahe and others established the view that stress is caused by distinct, measureable life stressors, and further, that these life stressors can be ranked by the median degree of stress they produce (leading to the Holmes and Rahe Stress Scale). Thus, stress was traditionally conceptualized to be a result of external insults beyond the control of those experiencing the stress. More recently, however, it has been argued that external circumstances do not have any intrinsic capacity to produce stress, but instead their effect is mediated by the individual's perceptions, capacities, and understanding.
[edit] Models of stress management
[edit] Transactional model
Richard Lazarus and Susan Folkman suggested in 1984 that stress can be thought of as resulting from an “imbalance between demands and resources” or as occurring when “pressure exceeds one's perceived ability to cope”. Stress management was developed and premised on the idea that stress is not a direct response to a stressor but rather one's resources and ability to cope mediate the stress response and are amenable to change, thus allowing stress to be controllable.[3]
In order to develop an effective stress management programme it is first necessary to identify the factors that are central to a person controlling his/her stress, and to identify the intervention methods which effectively target these factors. Lazarus and Folkman's interpretation of stress focuses on the transaction between people and their external environment (known as the Transactional Model). The model conceptualizes stress as a result of how a stressor is appraised and how a person appraises his/her resources to cope with the stressor. The model breaks the stressor-stress link by proposing that if stressors are perceived as positive or challenging rather than a threat, and if the stressed person is confident that he/she possesses adequate rather than deficient coping strategies, stress may not necessarily follow the presence of a potential stressor. The model proposes that stress can be reduced by helping stressed people change their perceptions of stressors, providing them with strategies to help them cope and improving their confidence in their ability to do so.
[edit] Health realization/innate health model
The health realization/innate health model of stress is also founded on the idea that stress does not necessarily follow the presence of a potential stressor. Instead of focusing on the individual's appraisal of so-called stressors in relation to his or her own coping skills (as the transactional model does), the health realization model focuses on the nature of thought, stating that it is ultimately a person's thought processes that determine the response to potentially stressful external circumstances. In this model, stress results from appraising oneself and one's circumstances through a mental filter of insecurity and negativity, whereas a feeling of well-being results from approaching the world with a "quiet mind," "inner wisdom," and "common sense".[4][5]
This model proposes that helping stressed individuals understand the nature of thought--especially providing them with the ability to recognize when they are in the grip of insecure thinking, disengage from it, and access natural positive feelings--will reduce their stress.
[edit] Techniques of stress management
There are several ways of coping with stress. Some techniques of time management may help a person to control stress. In the face of high demands, effective stress management involves learning to set limits and to say "No" to some demands that others make. The following techniques have been recently dubbed “Destressitizers” by The Journal of the Canadian Medical Association. A destressitizer is any process by which an individual can relieve stress. Techniques of stress management will vary according to the theoretical paradigm adhered to, but may include some of the following[6]:
Autogenic training
Cognitive therapy
Conflict resolution
Exercise
Getting a hobby
Meditation
Deep breathing
Nootropics
Relaxation techniques
Artistic Expression
Fractional relaxation
Progressive relaxation
Spas
Stress balls
Natural medicine
Clinically validated alternative treatments[7]
Time management
Listening to certain types of relaxing music,[8] particularly:
New Age music
Classical music
Psychedelic music
[edit] Measuring stress
Levels of stress can be measured. One way is through the use of the Holmes and Rahe Stress Scale to rate stressful life events. Changes in blood pressure and galvanic skin response can also be measured to test stress levels, and changes in stress levels. A digital thermometer can be used to evaluate changes in skin temperature, which can indicate activation of the fight or flight response drawing blood away from the extremities.
Stress management has physiological and immune benefit effects.[9]
[edit] Effectiveness of stress management
Positive outcomes are observed using a combination of non-drug interventions:[10]
treatment of anger or hostility,
autogenic training
talking therapy (around relationship or existential issues)
biofeedback
cognitive therapy for anxiety or clinical depression
[edit] See also
Biofeedback
Distress
Eustress
Psychological resilience
Relaxation technique
Cannabis smoking Burnout (psychology) Work-life balance Natural Stress Relief Stress (biological) http://en.wikipedia.org/wiki/Stress_management
Walter Cannon and Hans Selye used animal studies to establish the earliest scientific basis for the study of stress. They measured the physiological responses of animals to external pressures, such as heat and cold, prolonged restraint, and surgical procedures, then extrapolated from these studies to human beings.[1][2]
Subsequent studies of stress in humans by Richard Rahe and others established the view that stress is caused by distinct, measureable life stressors, and further, that these life stressors can be ranked by the median degree of stress they produce (leading to the Holmes and Rahe Stress Scale). Thus, stress was traditionally conceptualized to be a result of external insults beyond the control of those experiencing the stress. More recently, however, it has been argued that external circumstances do not have any intrinsic capacity to produce stress, but instead their effect is mediated by the individual's perceptions, capacities, and understanding.
[edit] Models of stress management
[edit] Transactional model
Richard Lazarus and Susan Folkman suggested in 1984 that stress can be thought of as resulting from an “imbalance between demands and resources” or as occurring when “pressure exceeds one's perceived ability to cope”. Stress management was developed and premised on the idea that stress is not a direct response to a stressor but rather one's resources and ability to cope mediate the stress response and are amenable to change, thus allowing stress to be controllable.[3]
In order to develop an effective stress management programme it is first necessary to identify the factors that are central to a person controlling his/her stress, and to identify the intervention methods which effectively target these factors. Lazarus and Folkman's interpretation of stress focuses on the transaction between people and their external environment (known as the Transactional Model). The model conceptualizes stress as a result of how a stressor is appraised and how a person appraises his/her resources to cope with the stressor. The model breaks the stressor-stress link by proposing that if stressors are perceived as positive or challenging rather than a threat, and if the stressed person is confident that he/she possesses adequate rather than deficient coping strategies, stress may not necessarily follow the presence of a potential stressor. The model proposes that stress can be reduced by helping stressed people change their perceptions of stressors, providing them with strategies to help them cope and improving their confidence in their ability to do so.
[edit] Health realization/innate health model
The health realization/innate health model of stress is also founded on the idea that stress does not necessarily follow the presence of a potential stressor. Instead of focusing on the individual's appraisal of so-called stressors in relation to his or her own coping skills (as the transactional model does), the health realization model focuses on the nature of thought, stating that it is ultimately a person's thought processes that determine the response to potentially stressful external circumstances. In this model, stress results from appraising oneself and one's circumstances through a mental filter of insecurity and negativity, whereas a feeling of well-being results from approaching the world with a "quiet mind," "inner wisdom," and "common sense".[4][5]
This model proposes that helping stressed individuals understand the nature of thought--especially providing them with the ability to recognize when they are in the grip of insecure thinking, disengage from it, and access natural positive feelings--will reduce their stress.
[edit] Techniques of stress management
There are several ways of coping with stress. Some techniques of time management may help a person to control stress. In the face of high demands, effective stress management involves learning to set limits and to say "No" to some demands that others make. The following techniques have been recently dubbed “Destressitizers” by The Journal of the Canadian Medical Association. A destressitizer is any process by which an individual can relieve stress. Techniques of stress management will vary according to the theoretical paradigm adhered to, but may include some of the following[6]:
Autogenic training
Cognitive therapy
Conflict resolution
Exercise
Getting a hobby
Meditation
Deep breathing
Nootropics
Relaxation techniques
Artistic Expression
Fractional relaxation
Progressive relaxation
Spas
Stress balls
Natural medicine
Clinically validated alternative treatments[7]
Time management
Listening to certain types of relaxing music,[8] particularly:
New Age music
Classical music
Psychedelic music
[edit] Measuring stress
Levels of stress can be measured. One way is through the use of the Holmes and Rahe Stress Scale to rate stressful life events. Changes in blood pressure and galvanic skin response can also be measured to test stress levels, and changes in stress levels. A digital thermometer can be used to evaluate changes in skin temperature, which can indicate activation of the fight or flight response drawing blood away from the extremities.
Stress management has physiological and immune benefit effects.[9]
[edit] Effectiveness of stress management
Positive outcomes are observed using a combination of non-drug interventions:[10]
treatment of anger or hostility,
autogenic training
talking therapy (around relationship or existential issues)
biofeedback
cognitive therapy for anxiety or clinical depression
[edit] See also
Biofeedback
Distress
Eustress
Psychological resilience
Relaxation technique
Cannabis smoking Burnout (psychology) Work-life balance Natural Stress Relief Stress (biological) http://en.wikipedia.org/wiki/Stress_management
Mabini Batangas...
Mabini was named after the Brain of the Revolution, the great Sublime Paralytic, GAT APOLINARIO MABINI, whose monument was built primarily for his honor and glory. His monument was meant to symbolize also our great town leaders who fought and give their precious lives for love of country and countrymen. This municipality was formerly a part of Bauan, and thru the efforts exerted by the leaders of this town namely: DON FRANCISCO CASTILLO, IGNACIO LEYNES, TOMAS CASTILLO, EPIFANIO ABRIGONDA, NICOMEDES GUIA, VENANCIO CASTILLO, JUAN DOLOR, PEDRO MANALO, BARTOLOME JUSI, and AGATON AXALAN, became an independent town on Junuary 1, 1918. Mabini was inaugurated with eleven (11) barrios with CAPTAIN FRANCISCO CASTILLO, as the first appointed Municipal President, Today, Mabini consist of 34 barangays, has an area of 4,296 and population of 44,327 as of December 31, 2003.
* Click Barangay for their HistoryAccording to the Commission on Elections of this Municipality, there are 23, 786 registered voters in the 118 clustered voting precincts who registered on the last day of the general registration in 2003.
The Mabini PNP Station exercises operational jurisdiction over a total land area of 4,296 hectares with a population of 44,327 inhabitants in 34 barangays. The PNP Station has continually carried out its sworn duty to protect lives and property of the populace and established an order conducive to the peoples economic, social and cultural advancement. With only an effective strength of fifteen ( 17 ) officers and men and very low standard policeman ratio per 1000 population, it has still effectively accomplished its mission to maintain an absolute peace and order.
Criminality - The Peace and Order situation in this municipality remains favorable. This is on account of systematic approach to law enforcement and effective patrolling to fore-stall the occurrence of crime and with the cooperation of the citizenry, particularly the Honorable Mayor and the Barangay officials.
Illegal logging is negative - There is no report nor information of such illegal activities. Also, this is one of the subject matters taken whenever we are conducting dialogue / pulong-pulong in the barangay.
Illegal Fishing is negative - There is no report nor information of such illegal activities. Also, this is one of the subject matters whenever we are conducting dialogue / pulong-pulong in the barangay.
Insurgency / Subversion - It is also negative. This is due to the good cooperation / relationship between the citizenry, local and barangay officials and the PNP, in particular. It is fortunate that there is no insurgency problem nor threatened barangays in this municipality.
Administration of Justice - In spite of being undermanned, it is fortunate that we had attained a crime efficiency solution of 100 %.
Geographical Location and boundaries - The Municipality of Mabini, a land most nearly surrounded by bodies of water and also known as the Calumpan Peninsula is bounded on the north by the Municipality of Bauan, on the south by Verde Island Passage, on the east by Batangas Bay on the west by Balayan Bay, the coastal town of the province.It is about 127 kms. from Manila and 19 kms. from Batangas City the capital of the province. It is accessible from all points particularly via Batangas City from Manila and by sea along coastal barangays.
Topography - Mabini is a town in the southern tip of Batangas Province. It has peninsular characteristics rich in attraction for the scenic and natural beauty. It has irregular coastline with rugged surfaces and harborial beaches. The notable elevated portions are Mt. Mailayin, Mt. Panay, Mahabang Gulod and Gulogod Baboy.
Climate and Rainfall - Climate consists of two pronounced seasons, that is, dry from November to April and wet during the rest of the year. It is greatly influenced by southwest monsoons, which are principal air streams affecting the country.Average precipitation rainfall is 50 inches.
Land CapabilityThe Bureau of Soils, Batangas Province had come up land capability classes for the municipality. There are class DE and class M.The Class DE is fairly good land. It must be cultivated with extra caution. The northern portion of the municipality is of this class.Class M is step land. Severally eroded and shallow cultivation which is suitable for pasture and growing ipil-ipil for animal feeds, the southern portion of the municipality has of this class and are planted with coconut trees, cacao, coffee which are marketable products.
GeologyAs to geological bedrock formation, the municipality is made of two kinds. Those on the northern portion towards Bauan area is merely limestones and poorly consolidated, whle on the southern tip areas are of more metamorphosed rock, volcanic and highly crystallized rocks. There are the most suitable bedrock formation vis-à-vis compressive strength. This is the source of the rocks/boulders for road building construction.
Socio-Economic Parameters
Agricultural Profile Notwithstanding the remain of the municipality, agriculture is still practice by some people and there is only one cropping season due to absence of rivers that could be tapped for irrigation purposes. Rice production is insufficient and upland farming is the method used for the utilization, agricultural crops are seasonable produced that are being marketed to neighboring municipalities and Metro Manila.Hillsides are covered with coconut, citrus and few cacao, coffee and trees. Coconut is the leading crop, seconded by banana, other products are atis, mango, chico, corn, jackfruits, cassava, camote, avocado, lanzones, peanuts and turnips.
General Land Use Distribution
Land Area (has) - 4,296 has.
http://www.mabini.gov.ph/mab_profile.htm
Alitagtag, Batangas...
Alitagtag is a 5th class municipality in the Province of Batangas, Philippines. According to the latest census, it has a population of 22,794 people in 3,708 households.
It is bordered on the north by Taal Lake, Cuenca and San Jose to the east, Santa Teresita and San Luis to the west and Bauan and San Pascual to the south.
[edit] Barangays
Alitagtag is politically subdivided into 19 barangays.
Balagbag
Concepcion
Concordia
Dalipit East
Dalipit West
Dominador East
Dominador West
Munlawin Sur
Munlawin Norte
Muzon Primero
Muzon Segundo
Pinagkurusan
Ping-As
Poblacion East
Poblacion West
San Jose
Santa Cruz
Tadlac
San Juan
Alitagtag is a 5th class municipality in the Province of Batangas, Philippines. According to the latest census, it has a population of 22,794 people in 3,708 households.
It is bordered on the north by Taal Lake, Cuenca and San Jose to the east, Santa Teresita and San Luis to the west and Bauan and San Pascual to the south.
[edit] Barangays
Alitagtag is politically subdivided into 19 barangays.
Balagbag
Concepcion
Concordia
Dalipit East
Dalipit West
Dominador East
Dominador West
Munlawin Sur
Munlawin Norte
Muzon Primero
Muzon Segundo
Pinagkurusan
Ping-As
Poblacion East
Poblacion West
San Jose
Santa Cruz
Tadlac
San Juan
San Jose Batangas....
San Jose is a 1st class municipality in the province of Batangas, Philippines. According to the latest census, it has a population of 61,307 people in 10,123 households.
The municipality is bounded by Lipa City in the north and northeast, the municipality of Ibaan in the east, Batangas City and municipality of San Pascual in the south, and the municipality of Cuenca in the west.
Established on April 26, 1765 as the town of San Jose de Malaquing Tubig, it once formed part of the Municipality of Bauan, and was the mother of the Municipality of Cuenca.
San Jose is well known for growing good varieties of coffee, lanzones, and black pepper. It is where a great number of poultry and piggery animals are grown and sold, especially to Metro Manila, where it supplies a significant percentage of poultry products. Most of the San Jose workforce is either directly or indirectly involved in farming. There are also numerous feedmill corporations within its jurisdiction such as WhiteGold, Everlast, Busilac, Wincom, New Golden Mix, to name a few. The municipality boasts as having one of the most prosperous coffee and poultry farms in the Philippines.
The Shrine of St. Joseph the Patriarch is located in the town proper and is a popular Catholic pilgrimage site. It was once built with cogon and bamboo by Augustinian friars around 1788. The present structure was built on 1812 under the supervision of a famous botanist Fr. Manuel Blanco, OSA. It has single-aisled interior which offers an unobstructed view of the large main altar. The altar is massive, with six rounded columns encircling the image of St. Joseph. Outside a multi-tiered belfry stands which was built in the latter part of the 19th century; a bridge offers passage to the church over the Malaquing Tubig River.
San Jose is home to the Oblates of St. Joseph Mission and its Minor Seminary, founded by the Saint Joseph Marello. The Oblates were the first Italian congregation to send missionaries to the Philippines. San Jose became their first foreign mission. San Jose is the center of the Vicariate IV of the Archdiocese of Lipa.
San Jose celebrates Sinuam Festival every 25th day of April to commemorate its founding anniversary and to thank its patron for the good performance of the main business in the town which is Poultry.
[edit] Barangays
San Jose is politically subdivided into 33 barangays.
Aguila
Anus
Aya
Bagong Pook
Balagtasin I
Balagtasin II
Banay-banay I
Banay-banay II
Bigain I
Bigain II
Calansayan
Dagatan
Don Luis
Galamay-Amo
Lalayat
Lapolapo I
Lapolapo II
Lepute
Lumil
Natunuan
Palanca
Pinagtung-Ulan
Poblacion Barangay I
Poblacion Barangay II
Poblacion Barangay III
Poblacion Barangay IV
Sabang
Salaban
Santo Cristo
Mojon-Tampoy
Taysan
Tugtug
Bigain South
http://en.wikipedia.org/wiki/San_Jose,_Batangas
The municipality is bounded by Lipa City in the north and northeast, the municipality of Ibaan in the east, Batangas City and municipality of San Pascual in the south, and the municipality of Cuenca in the west.
Established on April 26, 1765 as the town of San Jose de Malaquing Tubig, it once formed part of the Municipality of Bauan, and was the mother of the Municipality of Cuenca.
San Jose is well known for growing good varieties of coffee, lanzones, and black pepper. It is where a great number of poultry and piggery animals are grown and sold, especially to Metro Manila, where it supplies a significant percentage of poultry products. Most of the San Jose workforce is either directly or indirectly involved in farming. There are also numerous feedmill corporations within its jurisdiction such as WhiteGold, Everlast, Busilac, Wincom, New Golden Mix, to name a few. The municipality boasts as having one of the most prosperous coffee and poultry farms in the Philippines.
The Shrine of St. Joseph the Patriarch is located in the town proper and is a popular Catholic pilgrimage site. It was once built with cogon and bamboo by Augustinian friars around 1788. The present structure was built on 1812 under the supervision of a famous botanist Fr. Manuel Blanco, OSA. It has single-aisled interior which offers an unobstructed view of the large main altar. The altar is massive, with six rounded columns encircling the image of St. Joseph. Outside a multi-tiered belfry stands which was built in the latter part of the 19th century; a bridge offers passage to the church over the Malaquing Tubig River.
San Jose is home to the Oblates of St. Joseph Mission and its Minor Seminary, founded by the Saint Joseph Marello. The Oblates were the first Italian congregation to send missionaries to the Philippines. San Jose became their first foreign mission. San Jose is the center of the Vicariate IV of the Archdiocese of Lipa.
San Jose celebrates Sinuam Festival every 25th day of April to commemorate its founding anniversary and to thank its patron for the good performance of the main business in the town which is Poultry.
[edit] Barangays
San Jose is politically subdivided into 33 barangays.
Aguila
Anus
Aya
Bagong Pook
Balagtasin I
Balagtasin II
Banay-banay I
Banay-banay II
Bigain I
Bigain II
Calansayan
Dagatan
Don Luis
Galamay-Amo
Lalayat
Lapolapo I
Lapolapo II
Lepute
Lumil
Natunuan
Palanca
Pinagtung-Ulan
Poblacion Barangay I
Poblacion Barangay II
Poblacion Barangay III
Poblacion Barangay IV
Sabang
Salaban
Santo Cristo
Mojon-Tampoy
Taysan
Tugtug
Bigain South
http://en.wikipedia.org/wiki/San_Jose,_Batangas
