Personal

Development
Quarter 1

COPING WITH
STRESS
Prepared by: Sir HaBi
OBJECTIVE/S:

1. identify causes and effects of stress in one’s life

2. demonstrate personal ways to cope with stress and maintain
mental health.
1. Which one of the following is stimulus that is perceived to be a threat
or that which causes stress ?
A. Catharsis B. Mental Health C. Stressor D. Wellness

2. What type of stress that can challenge and motivate you to find
creative solutions to your concerns ?
A. Catastrophe B. Catharsis C. Distress D.
Eustress
3. Which one of the following is a state of well- being in which the
individual realizes his or her own abilities can cope with the normal
stresses of everyday life, can work productively and is able to make a
contribution to his or her community ?
A. Mental Health B. Stress C. Stressors D.
Wellness
4. What refers to a emotional factor that causes bodily or mental
tension ?
A. Mental Health B. Stress C. Stressors D. Wellness

5. Which one of the following is used when a person has no capacity

to deal with the source of the problem ?
A. Catastrophe C. Eustress
B. Emotion - focused D. Problem-focused

6. What term is referred to which involve some personality

constructs like thoughts, beliefs, values, attitudes, and opinions ?
A. Biological Influence C. Social
influence
B. Psycho-intrapersonal influence D. Technostress
7. Which of the following refers to the capacity to recover from
an unpleasant experience ?

A. Developing self-regulation C. Enhancing self -esteem

B. Enhancing resilience D. Enhancing social
skills

8. What abilities is defined as the abilities to relate more

effectively with others ?

C. Developing self-regulation C. Enhancing self -esteem

D. Enhancing resilience D. Enhancing social
skills
9. Which of the following is defined as you are confident, feel good about
yourself, find ways to improve, work cooperatively ?

A. Developing self-regulation
B. Enhancing self -esteem
C. Enhancing resilience
D. Enhancing social skills

10. Which of the following refers to the setting of goals and standard and
delaying gratification of needs ?

E. Developing self-regulation
F. Enhancing self -esteem
G. Enhancing resilience
H. Enhancing social skills
 What’s In
Hello there! Let us get some information from you on how this editorial cartoon may
impress you. Try to ponder what messages this editorial cartoon conveys to you. Please
answer the questions below in a complete sentence on a separate sheet of paper.
Activity 1: A FIGHT FOR THE RIGHT

Photocredit: Philstar.com

1. What does the picture depicts ?

2. What messages do this picture give to an adolescent like you ?
3. How this picture affects the lifestyle, self -esteem, and value of a person ?
 What’s New
Having seen the editorial cartoon above and answered the following questions. We may
ask ourselves what kind of feelings we have for now and wonders how this may affect our
dealings with other people. As you continue, let me know your opinion to this given scenario
below by answering the questions in a sentence and write this on your activity notebook or
whatever available sheet of paper you have.
 What Is It
Learning from the activities above, you understand that your answers are pointing
to a common topic which is STRESS. There are many causes of stress and their also many
effects either to the person having it or to the person/s who induced stress.
What is Stress ?
Stress – an emotional factor that causes bodily or mental tension ( Webster dictionary ). It
is the feeling one gets from prolonged, pent-up emotions.
2 TYPES OF STRESS

EUSTRESS DISTRESS
this consists of our everyday stresses and is this is a form of negative stress that is experienced
considered as good or positive stress because of when the situation or event encountered is
the benefits it brings to people who experienced it. threatening or
overwhelming and one’s ability to cope is
inadequate
Effects: help improve work performance, increase Effects: decrease work performance, cause
motivation and energy, excite an individual. anxiety and worry, can cause mental, physical and
health consequences, unpleasant feeling.
 Stressor/s - pertain to the causes of stress. It is a stimulus that is perceived to be a
threat or that which causes stress.

The diagram below shows different kind of Stressors ( Girdano, Dusek, & Everly,2012, as cited in Taladua, 2018 )

Bioecological Psychointraper-
Influence sonal Influence Social Influence Technostress
Biological and They involve some ecological Influence by social causes Devastating emotions
factors personality such as sunlight, constructs such as financial insecurity, caused by the outpouring
like gravitational pull, thoughts, beliefs, violation of amount of information from
electromagnetic values, attitudes, fields, and human rights, technological online technology like
opinions. Environmental Stress happens toxins, advances, identity theft, internet
solar when any of them radiation, noise are lifestyle behavior, peer gambling, distractions of
violated. pollution, etc. pressures, etc. emails and text messages,
etc.
(Levy)
Coping with Stress Stress is part of growing up. You may feel pressure in
everything you do, both at home and in school. Broken cellphone, a failed exam,
miscommunication with parents and teachers, late in coming to school, a conflict
with a classmate – all these are your stressors or causes of stress. You
experience stress when you respond to your stressors that you perceive to
surpass your capabilities.
You can check your ways of coping, because they can be either
PROBLEMFOCUSED or EMOTION-FOCUSED.

1. PROBLEM-FOCUSED METHODS - deal with the stressors directly in practical

ways which include:
A. Seeking social support – talking and discussing the problems.
B. Anticipatory Coping – anticipate the symptoms and feelings of stress and we
can do something to avoid them.

2. EMOTION-FOCUSED METHODS - used when a person has no capacity to

deal with the source of the problem which include:
A. Defense Mechanism – pretending it’s not happening.
B. Reappraisal – take another look of the situation and change the way they feel.
C. Arousal Reduction – the person is less aroused, feels less stressed, like in
meditation.
There are other techniques on how to manage
stress:

1. Track your stressors 7. Develop healthy

responses
2. Establish boundaries 8. Eat healthy and nutritious
foods
3. Smile and Laugh 9. Exercise
4. Take time to recharge 10. Sleep 9 – 11 hours
5. Learn how to relax 11. Talk to your
parents,
teachers, elders,
6. Pray to God pastors/priests
Personal Ways of Coping with Stress

When you are stressed out, you may probably feel overwhelmed. These
are the following ways to cope with stress:

1. Take a deep breath, get more oxygen for you to think logically and
clearly.
2. Having a massage, taking a warm shower or even taking a nap can
calm your muscles.
3. Engaging in physical activities such as brisk walking and playing
favorite games, will divert your attention.
4. When you deal stress, learn to comfort yourself.
5. Comfort yourself for some limitations and forgiving those who hurt you.
6. Choose of being a good person and improving yourself.
7. Soothe yourself with aromatherapy like before exam you can wear your
favorite perfume.
8. Crying in your private room.
9. Talking about what you feel and what you think about your situation.
Mental Health – refers to a state of well-being in which the
individuals realizes one’s own abilities and potentials, scopes
adequately with the normal stresses of life, display resilience in
the face of extreme life events, works productively and
fruitfully, and is able to make a positive contribution to the
community.
 MAINTAINING MENTAL HEALTH

1. Think bright. Think well. Be positive. Keep your optimism high, look on
the bright side of life and count your blessings everyday.

2. Do what is right. Take good action. Take care of yourself. Avoid risky
behaviors. If uncertain or confused, seek guidance or ask for help. consult
your parents, teachers, counsellors, and other people you trust.

3. Be on the move. Exercise it lifts your mood, keep you fit and energizes you.

4. Be strong. Manage your stress. Know what gives you stress and deal with
them. Find ways to slow down and relax look away from gadgets, enjoy the
beauty of nature, breathe some fresh air. Be strong and resilient.
5. Lift yourself up. Build your confidence. Avoid negative people, value and
develop your abilities, know your weaknesses and find your strengths, love the
gifts from God in you and surround yourself with people and things that will
inspire and make you happy.

6. Find peace inside and out. Accept yourself and your circumstances. it is the
best point to bring about changes. Take quiet time to be at peace, bring peace
round you and it goes back to you.

7. Develop life skills. Learn to manage time, how to budget, learn how to cook,
repair or fix things, learn how to apply first aid, learn to ask help, learn to
survive, learn our laws, learn basic self defense and etc.

8. Establish a support network. It is good to have a group whom you can

turn to when you need for some help.

9. Help someone. Be useful, volunteer, apply what you learn, be a gift to

others.
10. Enhancing self-esteem. Means self worth. You are confident, feel good
about yourself, find ways to improve, work cooperatively.
11. Enhancing resilience. The capacity to recover from an unpleasant experience. Resilient
individuals can return to their original condition after a life changing experience such
illness or an accident. Establish
connections to people, accept reality that nothing is permanent, love and take care of self,
and knows how to solve problems.
12. Developing self- regulation. The capacity to control and monitor
your own behavior. It is setting goals and standard and delaying gratification of needs.
Examples: you do not play cellphone because you must focus on deadlines at school, do
not use any social media during midterm and final tests, skip attending parties to focus on
your studies.
13.Enhancing social skills. The abilities to relate more effectively with others. May help
you meet outstanding people and build strong connections with them when you are about
to build your career. Set
your limitations or boundaries, show empathy to others, learn to negotiate, promote good
feelings, be thankful and appreciative, practice forgiveness, learn to help others and accept
help from others
 What’s More

Instructions: Read the poem carefully and answer the questions below. “The Portal of the
Mystery of Hope” which was written by a French poet, Charles Péguy ( charls pegi ). The
poem is written from God’s perspective and is meant to remind man that God is happy with
His people when they give importance to sleep.
Just sleep. Why don’t people, make use of it ? I’ve given this secret to
everyone, says God, I haven’t sold it. He who sleeps well, lives well. He who
sleeps, prays. He who works, prays too. But there’s time for everything. Both for
sleep and for work. Work and sleep are like two brothers. And they get on very
well together. And sleep leads to work just like work leads to sleep. He who
works well sleeps well, he who sleeps well works well.
And yet they tell me that there are men who don’t sleep. I don ‘t like the man
who doesn’t sleep, says God. Sleep is the friend of man. Sleep is the friend of
God. Sleep may be my most beautiful creation. And I too rested on the 7th day.
He whose heart is pure, sleeps. And he who sleeps has a pure heart. This is the
great secret to being as indefatigable as a child.
 Yes, they tell me that there are men who work well and who sleep poorly. Who
don’t sleep. What a lack of confidence in me.
I’m talking about those who work and who don’t sleep. I pity them. I’m talking
about those who work, and who thus in doing this are the following my commandment,
poor children. And who, on the other hand, don’t have the courage, don’t have the
confidence to sleep. I pity them. I hold it against them. A bit. They don’t trust me. As a
child lays innocently in his mother’s arms, thus do they not lay innocently in the arms of
my Providence. They have the courage to work. They don’t have the courage to do nothing.
They possess the virtue of work. They don’t possess the virtue of doing nothing. Of
relaxing. Of resting. Of sleeping. Unhappy people, they don’t know what’s good.
-Charles Péguy

Activity 3: SHORT POEM ANALYSIS

1. What was the poem all about ? _______________________________________
2. Do you agree or disagree to the ideas of the author about the poem ? ______
3. Why yes or why not ? ________________________________
4. Do you agree that sleep is important ? _________ Why yes or why not ?________
5. Write the line of sentence /s that struck you most and explain why ?
6. What are the barriers in your dreams in life ?
7. What possible actions/steps you will take to achieve those dreams ?
 What I Have Learned
I believe that you are done answering the activities above and learned many things based on the discussions. What I
am going to let you do by now, is to activate your retention of the concepts by letting you do some activities in your
notebook or separate sheet of paper. Please write your answers either in sentence form or phrase.
Activity 4: CAUSES AND EFFECTS OF STRESS IN YOU

A. Why do you consider them as the causes of stress ?

_______________________________________________________________________
B. What are your coping mechanism to overcome stressors?
_______________________________________________________________________
C. How to maintain mental health ?
________________________________________________________________________
Activity 5: WEB OF STRESS

Instructions:
In your notebook, draw and supply the blank shapes of the Graphic Organizer
with your answers in phrase / sentence form.
 What I Can Do
Activity 6: CREATIVE PERSONAL STRESS BUSTING TECHNIQUES

In any piece of paper or in your notebook. Draw symbols or pictures, write your own quotes, or
cut pictures to form a collage or you make a poem, compose a song that you believe that will be
helpful in coping your stress.
This Works for Me
 ASSESSMENT

1. Which one of the following is a state of well- being in which the individual
realizes his or her own abilities can cope with the normal stresses of everyday
life, can work productively and is able to make a contribution to his or her
community ?
A. Mental Health C. Stress
B. Stressors D. Wellness

2. What refers to a emotional factor that causes bodily or mental tension?

C. Mental Health C. Stress
D. Stressors D. Wellness

3. Which is NOT an emotional symptom of stress ?

E. Depression C. Irritation
F. Moodiness D. Online gaming
4. When you manage you time well, you may _____.
A. Experience more stress
B. Experience depression
C. Encounter difficult problems
D. Be able to handle your stress better

5. What you should do to become more motivated in your studies ?

E. Engage your time in idle talks.
F. Establish effective study habits.
G. Create spaces for dubious friends.
H. Clarify your goals to your teacher only

6. Which of the following reflects the outcome of having poor judgment ?

I. You feel overexcited.
J. You become irritable.
K. You will understand the purpose of life.
L. You cannot decide what you want for yoursel
10. What type of stress that can challenge and motivate you to find creative
solutions to your concerns ?
A.Catastrophe C.
Catharsis
B.Distress D.
Eustress

11. What abilities is defined as the abilities to relate more effectively with
others ?
C.Developing self-regulation C. Enhancing
resilience
D.Enhancing social skills D. Enhancing self
-esteem

12. Which of the following is defined as you are confident, feel good about
yourself, find ways to improve, work cooperatively ?
7. When you are under stress, which physical symptoms is
commonly experienced ?
A. Chest pain C. Constipation
B. Rapid heart beat D. All of the above.

8. Which one of the following is stimulus that is perceived to be a

threat or that which causes stress ?
C. Depression C. Mental Health
D. Stressor D. Wellness

9. Which of the following deals with the stressors directly in

practical ways ?
A. Catharsis C. Emotional-focused
B. Distress D. Problem-focused
13. Which of the following refers to the setting of goals and standard and
delaying gratification of needs ?
A. Developing self-regulation C. Enhancing resilience
B. Enhancing social skills D. Enhancing self -
esteem 1

4. Which of the following refers to the capacity to recover from an

unpleasant experience ?
C. Developing self-regulation C. Enhancing resilience
D. Enhancing social skills D. Enhancing self -
esteem

15. What term is referred to which involve some personality constructs

like thoughts, beliefs, values, attitudes, and opinions ?
E. Biological Influence C. Social influence
F. Psychointrapersonal influence D. Technostress
 Additional Activities

Activity 7: SLEEP AND BEDTIME DIARY

Direction: In a separate sheet of paper, copy the table below, write in the third row
the activities you do before you went to sleep.

From your list , put an X of those activities that need to be taken out which causes stress and retain
those activities that may help improve your life. Be sure to keep track on these and hopefully you
will be able to realize that you must choose activities that are wholesome and stressbuster.

Day What was I doing before I went to bed ? Did this affect what time you
went to sleep ?
Examples: Yes No
SUNDAY * Playing a sport
* Playing a video game
* Reading a book
* Watching TV
* Talking on the phone
* Texting with friends
* Chatting with friend in Facebook
 * Others _________.
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY