Fostering

Wellness,
Solidarity,
and Service
“A Guide for Parents and Household Members”
 PRO J ECT SU PERVISION AN D MANAGEM ENT

Ron i ld a R. Co
Director IV, Disaster Risk Reduction and
Mana gement Ser vice

La ra J ea n L. Sa laysay
Tech nical Assistant I I, Disaster Risk
Reduction and Mana gement Ser vice

PROJ E CT ASSISTANTS

Zhe rluck Shae n A. Ro d riguez

Tech nical Ass istant I I, Disaster Risk
Reduction and Mana gement Ser vice

Ha n na Patricia M. Cor tes

Tech nical Assistant I, Disaster Risk
Reduction and Mana gement Ser vice

WRITERS & LAYOUT ARTISTS

Cr ysta l Eu n ice Dela Cruz-Ta n
Individu al Consultant
Jonatha n And ro Ta n
Individu al Consultant
Disaster Risk Reduction and Mana gement Ser vice
2nd Flo or, Rm 201, Mabini Building, Depa rtment of
Education, DepEd Com plex, Meralco Avenue,
Pasig City, Philippines

This Fostering Wellness, Solid a rity, and Ser vice

(FWSS) b o oklet is a com pilation of the selected
reminders, activities, and prayers p osted in the
DepEd Disaster Risk Reduction and Mana gement
Ser vice official Faceb o ok Pa ge.

It is intended to ser ve as a guide for pa rent s and

household memb ers in ensu ring the holistic health
of their families. It is a pa rt of the Mental Health
and Psychoso cial Supp ort Ser vices (M H PSS)
initiatives of the Depa rtment of Education.

©DepEd 2020
Acknowledgement
The development of the Fostering Wellness, Solidarity, and
Service booklet has been made possible under the direction
and leadership provided by the Disaster Risk Reduction and
Management Service (DRRMS) in coordination with the
Bureau of Learner Support Services School Health Division
(BLSS-SHD), Bureau of Human Resources and Organizational
Development School Effectiveness Division (BHROD-SED),
Bureau of Learning Delivery (BLD), and DepEd Employees
Associations Coordinating Office (DEACO).

The recognition and support of the Executive Committee,

under the leadership of Secretary Leonor Magtolis Briones, on
the importance of providing appropriate Mental Health and
Psychosocial Support Services (MHPSS) to learners amidst
COVID-19 with the support of parents and caregivers, as
identified in the Basic Education Learning Continuity Plan, is
greatly appreciated.

Appreciation is extended to the following DRRMS staff

who contributed to the online daily release of the Fostering
Wellness, Solidarity, and Service from April to August 2020:
Paolo R. Aquino, Orlando B. Barachina, Joan Grace Llamado,
Jessica Caranay, Raymand Roy Sardido, Ken Aisa Ortiz, Hanna
Patricia Cortes, Justin Puertollano, Joao Antonio Arada, Glenn
Murillo, Mikhail Anjo Usita and Lara Jean Salaysay.

The assistance of Ana Zenaida Unte of BARMM OpCen,

Aljuner A. Jupackal of DepEd Sulu, Paulo Motita of BLSS-
SSD and Ma. Lourie C. Victor of DepEd Indigenous Peoples
Education Office (IPsEO) is also greatly appreciated.
 Message
The education sector was not spared from the impacts of the current pandemic.
COVID-19 has brought massive challenges to us at the Department of Education
in delivering quality education to our dear learners. Face-to-face classes were
discontinued, nationwide events were cancelled, and physical distancing and health
protocols have to be enforced in schools and offices. Anxiety and fear were common
emotions as we prevent the further transmission of the virus.
Still, preparations had to be made in fulfilling our mandate in education for our
stakeholders. We have a noble mission to ensure learning continuity without
placing the health of our learners at risk. We believe that education should
continue to prepare us beyond the crisis, but it takes open hearts and minds of our
community to move forward and heal as one. This is why in our preparation for a
challenging school year, Handang Isip, Handa Bukas will be our rallying call.
In line with this, DepEd developed the Basic Education Learning Continuity Plan
(BE-LCP) this coming SY 2020-2021. In operationalizing our BE-LCP, one of the
important aspect is the need to increase not only our physical health, but also our
mental resilience. We are aware that the COVID-19 pandemic is a threat to one’s to
their mental, emotional and spiritual well-being due to impacts of physical isolation,
disrupted daily routines, and an uncertain future.
Thus, in preparation for the opening of classes and as part of the Brigada Eskwela
activities, the Disaster Risk Reduction Management Service (DRRMS), under
the leadership of the Office of the Undersecretary for Administration (OUA)
and in coordination with various DepEd Central office units, has been conducting
Mental Health and Psychosocial Support Services (MHPSS) provisions for DepEd
personnel, teachers, learners, parents, and household members. Another MPHSS
initiative of DepEd is this publication, Fostering Wellness, Solidarity and Service
Booklet, a compilation of selected reminders, activities, and prayers posted in the
DepEd DRRMS Official Facebook Page. It is intended to serve as a guide for parents
and household members in ensuring the holistic health of their family.
The provision of MHPSS is our commitment to serve our communities, especially
the homes sheltering our learners. Now more than ever, we must not cease to
provide support to one another. In these challenging times, solidarity is vital as we
bravely face the new normal. At the same time, let us not forget to also take care of
ourselves. For only when we are able to responsibly look after our own well-being
are we also able to take care of our children, the whole family, and contribute to the
overall well-being of the community.
Overcoming this crisis will not be easy, but it is clearly
possible as long as we are together. We will act together so
that education will continue and thrive while we protect each
other.
Sama sama tayong maging handa, sama sama tayo para sa
kinabukasan ng ating kabataan. Handang Isip, Handa Bukas!

LEONOR MAGTOLIS-BRIONES
SECRETARY OF EDUCATION
DEPARTMENT OF EDUCATION
The impacts of the COVID-19 pandemic went beyond concerns over

Message
our immediate physical health, and has taught us that ensuring our
mental, emotional, spiritual, and psychosocial health are equally
important to ensure our overall wellness despite the challenging
times. The Department of Education recognizes the importance of
strengthening support towards its personnel, parents, and household
members in its efforts to safeguard the welfare of our learners.

Under the leadership of the Office of the Undersecretary for

Administration, and in coordination with various DepEd Central
office units, the Disaster Risk Reduction and Management Service
(DRRMS) has been conducting Mental Health and Psychosocial
Support Services (MHPSS) provisions for DepEd personnel, our
teachers, learners, and even for our parents and household members.
The Fostering Wellness, Solidarity, and Service (FWSS) is one of the
various initiatives which DRRMS has been conducting since April
2020. Through the daily provision of online content via the DepEd
DRRMS official Facebook Page, it aims to provide reminders on how
to maintain our overall health, ideas for the activities such as arts
and crafts, meditation, and journaling. It also features daily prayers
and links to informative webinars.

Effectively coping with stress and other mental health challenges

in a healthy way will make us, the people we care about, and our
community stronger. This summarized version of FWSS can be used
by parents and household members as a guide in building a home
conducive to maintaining the holistic health of the family, especially
our children, amid the COVID-19 pandemic. As the opening of
classes approach, we must prepare ourselves to support our learners
as they cope with the New Normal in education. This pandemic has
impacted their lives as much as it impacted ours, and they will be
needing our guidance now more than ever.

We have a challenging school year ahead.

But, if we remain committed to our goals, in
solidarity, we will make it, and a bright future
remains for the Filipino learner.
 The Fostering Wellness, Solidarity, and Service (FWSS) initiative began
in a form of creative visuals on mental health posted daily on the
DepEd Disaster Risk Reduction and Management Service (DRRMS)
official Facebook Page to provide Mental Health and Psychosocial
Support Service (MHPSS) to our DepEd Personnel and to the learners,
parents, and household members who are following our account. For
the past months, the DepEd DRRMS has been committed to providing
quality and inclusive content in our daily posts to ensure that we are
able to give reminders and activities that individuals and families can
try at home in order to stay healthy physically, mentally, emotionally,
and spiritually during the COVID-19 outbreak.

We recognize that these are trying times, and it is difficult to cope

with the consequences and impact of this public health emergency.
It is important to remember that maintaining our overall wellness
is our responsibility not just to ourselves, but also to our family,
and the community. May we also strive as Filipinos to respond to
the situation in solidarity with the government, our frontliners, and
other stakeholders. Let us remain vigilant in following public health
protocols such as the wearing of face masks and/or face shields when
going outside, maintaining physical distance from each other, and
washing our hands frequently. Guided by the spirit of Bayahihan,
may we also find time to be of service to others in our own way. Let
us constantly check on our loved ones, pray for our frontliners, and
express support to each other as we face the New Normal.
Foreword

This booklet is a collection of the selected content, activities, prayers,

and reminders that we featured in our past FWSS online posts. We
decided to provide this simplified guide to ensure the holistic health
of parents and household members who have limited or without
access to the internet. An English and Filipino version have been
provided so that you, our beloved readers, may use the material
written in the language you are more comfortable with.

We always say in DRRMS “Basta sama-sama, kayang-kaya, at kayang-

kaya basta sama-sama.” These words remain
our battle cry as we continue to move
forward. May you find this booklet helpful
and use it meaningfully. Let us all continue
our efforts to keep each other physically and
mentally well!

RONILDA R. CO
DIRECTOR IV
DEPED DRRMS
1

Contents
COVID-19 AND THE NEW
NORMAL
What is COVID-19?
How does it spread?
How to explain COVID-19 to children?

2 PREVENTIVE MEASURES
Why is physical distancing important?
Why use mask? How to properly use
mask?
Why wash hands? How to wash hands?
How to strengthen the immune system?
Tips for Pregnant Women

3 GENERAL MENTAL HEATLH

What is stress?
Coping strategies for stress
Dealing with Children
Parenting Tips
The Role of Parents in the Blended Learning
Modalities
Ways to keep your children safe online

4 INFODEMIC
How to spot fake news and websites?
Where to go for reliable information?

5 ACTIVITIES
Exercises
Arts and Crafts
Meditation
Acts of Service
Collection of Prayers
 A simple guide for the parents and household
Preface
members to ensure the holistic health of their
homes and their communities.
The Philippines is just one of the countries battling against the
COVID-19 pandemic. Since March 12, 2020, the country has been
on various levels of quarantine depending on local situation and
incidences. As of July 31, 2020, it has registered a total of 93,354
cases with 65, 178 recoveries and 2, 023 deaths. More laboratories
have been accredited by the DOH to incerease capacity to test
people. Private companies and individuals have been resorting
to serological and rapid tests as alternate models of testing.
rapid tests as alternate modes of testing.
In the span of fighting the pandemic for 3 months,
other concerns surfaced including economic,
mental health, education, and inclusion among
others. It is imperative that a simple guide be
provided to parents and household members,
especially those with limited to no access to the
internet, to ensure the holistic health of their families
and communities especially the Filipino learners.

This simplified guide aims to provide support to

parents and household members through the (1)
provision of information on the COVID-19 disease
and the pandemic, (2) practical information and
tips on preventive measures and general mental
health, (3) special content on how to manage the
health of children, pregnant women and elderly,
(4) contact information on other agencies and
organizations that may be of help and assistance,
(5) activities such as arts and crafts and exercises
which parents can do with their children.

ix
COVID-19 and the 1
WHAT IS COVID-19?
Towards the end of 2019, a new type of coronavirus began to
spread in Wuhan, China with flu-like symptoms. On January
9, 2020, the virus claimed its first fatality in China and by the
23rd of January, Wuhan was placed under lockdown, with the
World Health Organization (WHO) noting increasing evidence
of human-to-human transmission.

By the end of January 2020, the United Kingdom (UK) announced

its first case. On February 11, 2020, the disease was given the
name COVID-19. Consequently, many other countries recorded
New Normal
cases and deaths thereafter. On March 11, 2020, the WHO
declared the disease a pandemic, defined as a disease prevalent
over a whole country or the world. As of July 31, 2020, it has
registered a total of 93,354 cases with 65, 178 recoveries and 2,
023 deaths

1
https://kidshealth.org/en/parents/coronavirus.html
2
https://app.acuityscheduling.com/schedule.php?owner=19558475&action=meet&apptID=388437297&meet-
ID=57bead60d876b815431a97c1f2bd1df8l
 In the Philippines, the first COVID-19 case
was confirmed on January 30, 2020.

This was followed by the first death on

February 2, 2020, the first confirmed death
outside mainland China.

The country has since been on various

quarantine levels since March 12, 2020
depending on the number of cases in a
political territory.

As of July 31, 2020, it has registered a total

of 93,354 cases with 65, 178 recoveries and
2, 023 deaths

The illness is called coronavirus disease-19 or COVID-19. The virus however is called
Severe Acute Respiratory Syndrome coronavirus 2 or SARS-COV-2.
COVID-19 causes the following core signs and symptoms:
a. Fever
b. Cough
c. Difficulty in breathing

Other people may have the following as well:

a. Sore throat
Where does 19 in COVID 19
b. Chills come from?
c. Repeated shaking with chills
d. Muscle pain The number 19 comes from
the year of onset of the
e. Headache disease which is in 2019.
f. Loss of taste or smell

Some people who have the virus may not

show any signs and symptoms. They are called
asymptomatic patients and they can still spread
the virus.
3
HOW DOES IT SPREAD?
According to the Department of Health, COV-
ID-19 is transmitted from person to person via
droplets, contact, and fomites. It is transmitted How does one get COVID-19?
when one individual talks, sneezes, or coughs,
Inhaling the virus through
producing ‘droplets’ of saliva containing the virus. droplets, contact and fomites.
These droplets are then transmitted usually after
Contaminated hands or
close contact with an infected person. People who surface gets in contact with
do not display any symptoms of the disease are eyes, nose and mouth.
called asymptomatic patients and they too- can
transmit the virus to other people.

It is therefore important to maintain a distance of more than 1 meter away from any per-
son who has respiratory symptoms. A person can also contract the virus through touching
an infected surface and then touching the eyes, nose, and mouth.

How to talk to your child about COVID-19?

• Know as much as you can about COVID-19 from reliable Sources.
• Set aside one on one time with your child and limit distractions such as
cellphones and televisions. Give them your full attention.
• You may start with a discussion on a certain topic that they like including
sports, tv shows, etc.
• Ask open questions on what they already know about COVID-19 and listen.
• Follow their lead. Acknowledge how they feel and assure them that it’s natural
to feel scared about the situation.

4
• Be honest but use age-appropriate language and be sensitive to their reactions
and anxiety.
DISCUSSING COVID-19 WITH CHILDREN
1. How to explain COVID-19 to Children?
It is important to set one on one time with your child to discuss about COVID-19.

Here are some points that you would want to discuss with your child:

Define what it is. COVID-19 is a sickness that is caused by a virus that can make the
body sick. Cough, fever and difficulty in breathing are the common symptoms observed
in people with the disease.

Explain how it spreads. The virus that

causes COVID-19 enter people’s bodies
when it is on their hands and they touch
their mouths, noses and eyes. The virus is
too small that you cannot see it, that’s why
it is important to wash hands regularly and
not to touch the mouth, nose and eyes.

It is also important to ensure that masks

are worn when going out because it is also
possible to breath in the virus after some-
one sick sneezes or coughs. Children
below two years of age are not yet allowed
to wear face masks because they have
smaller airways and a covering would
make it harder for them to breathe. Thus,
it’s best to keep them safe from possible
exposure to carriers of the virus or infected
surfaces.

Talk about what’s being done.

COVID-19 is a new sickness never seen before, that’s why it is discussed so much in
the news. Experts around the globe are working hard to learn more about it and know

5
how to keep people safe.
2. How to discuss the ways your kids
can stay safe?
Demonstrate effective handwashing. Show your kids how
to create tiny soap bubbles by rubbing their hands together
and how to get the soap between fingers and all the way to
the ends of their fingers, including their thumbs.

Encourage your kids to sing the entire “Happy Birthday” song

twice (about 20 seconds) so they spend the time they need to
get their hands clean.

Practice physical distancing keeping at least 1

meter apart from each other. Avoid close contact
with people outside of home, even if they don’t
appear to be sick. Pretend there’s a bike between
you and the person you’re standing near, keeping
about 6 feet apart from each other. Instead of giv-
ing high fives, fist bumps or hugs to people outside
your family, give smiles and waves to say hello.

Stay home more. As school and events

are canceled and the family is staying
home more, explain to your kids how
this can help prevent the spread of the
coronavirus. Let them know that when
the risks of COVID-19 become much
lower or go away, they can look forward
to being back in their normal routine.

Don’t forget ways to stay healthy. Healthy habits

include eating a well-balanced diet, getting regular
physical activity, taking vitamins that can help strengthen
your immune system, increasing your water intake and
getting a good night’s sleep.

6
PREVENTIVE MEASURES
The Department of Health (DOH) released 4 strategies to ensure mitigation (less-
en risks) ) of the disease through the Guidelines on the Risk-Based Public Health
Standards for COVID-19 Mitigation.
Below is an overview of the objectives and chosen steps under each.
Objective 1:
Increase physical and mental
resilience
a. Ensure access to basic needs of individuals,
including food, water, shelter and sanitation.
b. Support adequate nutrition and diets
based on risk.
c. Encourage appropriate physical activity for
those with access to open spaces as long as
physical distancing practiced.
d. Discourage smoking and drinking of alco-
holic beverages.
e. Protect the mental health and general wel-
fare of individuals.
Objective 3:
Reduce Contact
a. Implement strict physical distancing at all
times, especially at public areas, workstations,
eating areas, queues, and other high traffic
areas.
b. Restrict unnecessary mass gatherings.
c. Limit non-essential travel and activities.
Objective 2:
Reduce transmission
a. Encourage frequent hand washing with soap and
water
b. Discourage touching of eyes, nose, and mouth
c. If a family member is not feeling well, online/
virtual consultation is encouraged. Consider visits
to health facilities as last option to reduce trans-
mission.
d. Ensure access to water and soap at home. Alco-
hol and hand sanitizer shall be within reach at all
times, especially when leaving the house.
e. Clean and disinfect the environment regularly,
every two hours for high touch areas such as toi-
lets, door knobs, switches, and at least once a day
for workstations and other surfaces.
Objective 4:
Reduce Duration of Infection
a. Identify symptomatic individuals and immedi-
ately isolate, such as through the use of temper-
ature scanning, symptom self-monitoring, and
voluntary disclosure.
b. Coordinate symptomatic individuals through
appropriate health system entry points such as
primary care facilities or teleconsulting platforms.
c. Trace and quarantine close contacts of con-
firmed individuals consistent with Department of
Health guidelines.
7
PHYSICAL DISTANCING
The Department of Health advises the public to practice protective measures to
protect oneself against COVID-19. Physical distancing, also called “social distancing,”
is a public health practice that means keeping space between yourself and other
people outside of your home. As discussed in the previous section on how the virus
spreads, it spreads mainly among people who are in close contact (within 1 meter) for
a prolonged amount of time. This happens when an infected person coughs, sneezes
or talks and droplets from their mouth or nose are launched into the air and land in
the mouths or noses of people nearby. The droplets can also be inhaled into the lungs.

This is important because people spread the virus before they know they are sick,
some even do not have symptoms (asymptomatic). Thus, it is important to stay away
from other people, regardless of the presence of symptoms.
Physical distancing is critical for people who are at a higher risk for severe illness such
as those with other diseases that lower their immune system (the body’s natural
response to fight off sickness).

The following are practical tips to practice social or physical distancing:

• Always be updated on the protocols and instructions from the Department of

Health (DOH) and the National Task Force (NTF) Against COVID19
• https://www.facebook.com/OfficialDOHgov/
• https://www.facebook.com/ntfCOVID19ph/
• Stay at least 1 meter (about 2 arms’ length) from other people
• Use online transactions and deliveries
• Avoid gathering in groups of any size outside your household
• Work from home when possible. You may refer to official Facebook pages of
the Department of Labor and Employment (DOLE) for the private sector and
the Civil Service Commission (CSC) for government employees
• DOLE: https://www.facebook.com/pg/laborandemployment/
posts/?ref=page_internal
• CSC: https://www.facebook.com/pg/civilservicegovph/posts/?ref=page_
internal
• Limit using public transportation, if possible.
• Leave the home only when necessary

8
FACE MASKS
In the Philippines, everyone is required to wear masks outside of their homes except
when they are eating or drinking. This is important to avoid transmission between
people interacting in close proximity such as when speaking, coughing or sneezing,
even for and with people who are not showing any symptoms.

Due to an increase in demand and limited supply of medical-grade masks, those who
are not medical frontliners and without symptoms are recommended to use fabric
masks.

According to the WHO, a fabric mask can protect others around you. To protect
yourself and prevent the spread of COVID-19, remember to keep at least 1 meter
distance from others, clean your hands frequently and thoroughly and avoid touching
your face and mask. Tips when using non-medical fabric masks
safely:

1. Clean your hands before touching the

What NOT to
do when wearing
fabric masks
1. Use a mask that looks damaged.
2. Wear a loose mask.
3. Wear the mask under the nose.
4. Remove the mask where there
are people within 1 meter.
5. Use a mask that is difficult to
breathe through.
6. Wear a dirty or wet mask.
mask.
2. Ensure that the mask is not damaged or
used.
3. Adjust the mask to your face so it covers
your nose, mouth, and chin.
4. Do not leave gaps on the sides of your
cheeks.
5. Avoid touching the mask
6. Clean your hands before removing the
mask
7. Remove the mask by the straps behind the
ears or head
8. Store the mask in a clean plastic, resealable
bag.
9. Remove the mask by the straps when
taking it out of the bag
10. Wash and dry properly.
11. Clean your hands after removing the mask

9
7. Share your mask with others.
 WASH HANDS
Washing your hands with soap and water
kills viruses that may be on your hands.

This is important because we uncon- It is important to wash hands right after

sciously touch our face, eyes, nose, the following:
mouth and ears all throughout the day.
If we have the virus on our hands, this a. After coughing or sneezing
can transfer to other parts of the body, b. When taking care of a sick patient
get in contact with membranes or may c. Before, while on the process, and after
be breathed in and infect a person with preparing food
COVID-19. d. Before and after eating
e. After touching money and other things
1. Wash hands for 20-30 seconds.
outside the house
2. Hot water is not needed to wash
f. After using the comfort room
hands.
g. After touching pets
3. Cold and hot water are both effective
when used with soap.
4. Dry the hands using paper towels to
not spread the virus.

When soap and water is not available,

you may use a sanitizer alcohol with
alcohol content of least 60%.

10
HOW TO STRENGTHEN THE
IMMUNE SYSTEM?
It is important to strengthen the immune system so that the body can fight off
diseases such as COVID-19. The following are important things to focus on to
ensure a healthy immune system:

a. Improve Your Diet and Stay Hydrated

The Department of Health (DOH) advises that we (1) eat a balanced diet, (2) eat
different types of food, (3) eat in moderation, and (4) taking vitamins that can help
strengthen your immune system. The Pinggang Pinoy nutrition guide below may

Rice and its alternatives

1 serving of any of the following:
- 1 cup cooked rice
- 4 pcs of pandesal, 17 grams each
- 4 slices of bread, 17 gramo bawat isa
- 1 cup of cooked macaroni or spaghetti
noodles
- 1 small piece of rootcrop (kamote,
- kamoteng kahoy, gabi, ubi)

Fish and its alternatives

2 servings of any of the following:
- 1 small piece of fish (ex. galunggong)
Vegetables - 1 small pc of chicken drumstick
3/4 to 1 cup of cooked or uncooked - 1 matchbox-size chicken breast
vegetables - 1 matchbox-size of meat (ex. pork or beef)
- 1 piece of egg

Fruits
1 serving of any of the following: Water and other beverages
- 1 medium- sized fruit (ex. banana, 8 or more glasses of water per day.
- dalanghita, star apple)
- 1 slice of big fruit (ex. Watermelon,
papaya)

11
 b. Get Enough Sleep

Sleep and immunity are closely related. Inadequate or poor sleep quality increases
possibility of getting sick.

Recommendations for Sleep

Range:

• Newborns (0-3 mos): 14-17

hours
• Infants (4-11 months): 12-15
hours
• Toddlers (1-2 years): 11-14
hours
• Preschoolers (3-5): 10-13 hours
• School age children (6-13): 9-11
hours
• Teenagers (14-17): 8-10 hours
• Younger adults (18-25): 7-9
hours
• Adults (26-64): 7-9 hours
• Older adults (65+): 7-8 hours
For problems sleeping, you may try limiting screen time or utilizing warm light
applications and eye contrast settings, sleeping in a completely dark room or using a
sleep mask, going to bed at the same time every night, and exercising regularly.

c. Exercise

Moderate exercise can give your

immune system a boost. Studies
indicate that regular, moderate
exercise may reduce inflammation
and help immune cells regenerate
regularly.

Refer to page 35 for sample exercises.

Examples of moderate exercise include brisk walking, steady bicycling and jogging.
Most people should aim to have at least 2 hours and 30 minutes of moderate
exercises per week.

12
d. Manage Stress

Relieving stress and anxiety is key to good immune system health. Long-term
stress results in inflammation and imbalances in immune cell function. Prolonged
psychological stress in particular, can suppress the immune response of children.

We have a separate chapter for a more comprehensive discussion on taking care of

one’s mental health and managing stress (page 16).

TIPS FOR DIFFERENT SECTORS

I. Pregnant women

Pregnant women have multiple questions

on managing their condition given
the pandemic. Currently, there is no
evidence of increased likelihood of
infection for pregnant women. More so,
there is limited information on passing
COVID-19 to the fetus while in the
womb and breastfeeding. Despite these
relatively good news, it is important to
be careful and explore the safest options
possible.

Pregnant women have multiple questions on

managing their condition given the pandemic.
Currently, there is no evidence of increased likelihood
of infection for pregnant women. More so, there is limited information on passing
COVID-19 to the fetus while in the womb and breastfeeding. Despite these relatively
good news, it is important to be careful and explore the safest options possible.

13
 Pre-natal Concerns

Perhaps one of the most common concern is prenatal checkups. It is highly advised to
contact your doctor and explore online options to do the assessments, especially if there
is a person at home with capacity to monitor the pregnant woman. However, if this is not
possible, the DOH advises pregnant women to continue their checkups in health centers
and other health facilities.

Pregnant women should continue to drink their iron-folic acid supplements, eat
nutritious food and maintain best health conditions as possible in preparation for the
checkups and delivery in health facilities.

Giving Birth / Delivery

It is important to note that it is safer to deliver

your baby in health facilities rather than at
home.

Post-natal Concerns

The mother can touch her child with a mask

and with care, according to the DOH. It is
important to continue following the preventive
measures discussed previously such as
washing the hands with soap and water
regularly. In addition, it is also vital to ensure
that the environment of both the mother and
the baby is clean.

In addition, given possibility of post-partum

depression, it is important to monitor the
psychosocial health of the mother after birth.

14
II. Elderly
The elderly population is a subsector with
high risk of infection and deaths due to
COVID-19 due to their age and illnesses
(such as heart disease, lung disease, diabetes,
or cancer) that lower their immune system.

If you are caring for an older loved one, it is

important to keep the following in mind:

1. Keep Yourself Well

The caretaker should take all precautions

to avoid being infected yourself. Follow
preventive measures discussed in the
previous sections of this booklet but the
basics are regular proper hand washing, use
of mask, social distancing, regular disinfection
of frequently touched surfaces in the home
among others.
2. Practice Physical Distancing but Not
Social Isolation

Social isolation can have a negative impact

on the immunity and mental health of older
people. Thus, it is important to think of
ways for them to feel connected through
the use of technology like frequent mobile
or video calls.

Perhaps options can be explored to

entertain them and keep them preoccupied
through games, online and offline among
others. We can also encourage them to go
on a project that they would like to work
on.

On the other hand, we can invite friends and family to call, write notes and send
cards to liven their spirits. For doctor visits, it is highly advised to check on options

15
for telemedicine. But keep a list of emergency contact information in case of
emergency.
 GENERAL MENTAL HEALTH
The COVID-19 situation has brought us uncertainty and crisis situations that are very
stressful. If you are experiencing stress, you are not alone. There are other people who
are also struggling with stress and feeling sad, lonely, and anxious.

What is stress?

Stress is your body’s reaction to any change in your environment that requires
adjustment. There are two types of stress 1) eustress and 2) distress. Eustress is the
positive stress response that results from challenging but attainable and enjoyable or
worthwhile tasks (e.g. participating in an athletic
event, studying for an exam, joining a talent
contest). Meanwhile, Distress is the negative
stress response, often involving negative
affect and physiological reactivity (e.g. being
overwhelmed by demands, losses, or perceived
1. Stress affects everyone.
threats) .
2. Not all stress is bad.
3. Long-term stress is bad for the
health.
4. There are ways to manage stress.
5. If stress is too much,seek the
help of a health professional.

Coping Strategies

Below are things you can do to cope with stress

during the COVID-19 outbreak :

1. Talking to people you trust can help. Contact

your friends and family. Stay in touch with
loved ones by social media, email, phone.

2. Maintain a healthy lifestyle. This includes

proper diet, sleep, exercise.

16
Coping Strategies

3. Stay away from smoking, alcohol, or illegal

drugs to deal with your emotions. If you
feel overwhelmed, talk to a health worker
or a counsellor.

4. Get the facts. There are a lot of fake

information circulating. This causes
unnecessary stress. Gather information
from credible Sources like WHO website
or local or state public health agency.
Right information will guide you to do the
right action for reasonable precaution.

5. Lessen time you and your family

spend watching or listening to media
coverage that you perceive as upsetting
to limit worry and agitation. You can
schedule regular updating on current
events.

6. Draw on skills you have used in the past

that have helped you to manage previous
life’s challenges and use those skills to
help you manage your emotions during the
challenging time of this outbreak.

7. Meditate and/or pray with your loved

ones. Most religious groups converted its
service online. You can check their Facebook
page for online sessions. You can check page
50 for sample meditation guides.

8. Learn new hobbies like gardening, arts and crafts,

playing an instrument, or cooking.

17
Sources:
American Psychological Association: Dictionary of Psychological Terms
https://dictionary.apa.or
https://www.nimh.nih.gov/health/publications/stress/index.shtml
World Health Organization Infographic on Coping with Stress during the 2019-nCoV outbreak
 DEALING WITH CHILDREN

During this COVID-19 outbreak, not only adults feel the stress. Children may also
experience stress due to the pandemic. Children may respond to stress in different
ways.

Some responses are:

• Becoming more clingy

• Being anxious
• Withdrawing
• Expressing anger or agitation
• Bedwetting

With the stress parents are

experiencing right now, the stress
children are going through, and their
responses may be
overlooked and taken for granted. It is
important for parents to observe these
changes in behavior and respond to the
children’s reactions in a supportive way.

18
Listen to their concerns and give
them extra love and attention.
Inform children. Provide children with
facts what has happened. Explain to
them what is going on now and give
them clear information about how
to reduce their risk of being infected
by the disease in words they can
understand depending on their age.
Give them extra time and attention.
Create schedules and routines.
Regular schedules and routines
and keeping them as much as
possible are helpful for children to
cope with the new environment.
Set aside time for school/learning
as well as time for playing and
Keep children close to their
parents and family. Avoid
separating children from their
caregivers. If separation occurs,
(example: hospitalization)
ensure regular contact (phone,
social media) and provide
reassurance.
19
 PARENTING TIPS
From the previous section, all the challenges experienced right now by parents
– can’t go to work, schools closed, money problems – may cause stress and
overwhelm. If you are stressed and overwhelmed, that is normal.

As a parent, you can take the opportunity to have quality time with your kids. This
is the chance to make better relationships with your children. Spending quality time
with kids helps lessen the stress the children feel and it also makes them feel loved
and secure.

Here are tips for one-on-ones with your kids:

1. Set aside time to spend with each child
• You can set 20 minutes or longer
• Make it a regular schedule so kids can
look forward to it

2. Co-create your one-on-one sessions

with your child.
• Ask them what they want to do
• Being able to choose makes them more
engaged and interested
• This also builds their self confidence
3. Ideas with your teenager
• Talk about something they like:
sports, music, celebrities, friends
• It is important that you immerse
yourself with their interests
• Spending time with your kids in
gaming may be life-changing for
you and your children
• Play games that they like playing.
• Go for a walk – outdoors or
around the home
• Exercise together to their favorite
music
• There are fun video exercises that
you can also do together.

20
 4. Ideas with your young child
• Read a book or look at pictures
• Dance to music or sing songs.
• Do a chore together – make cleaning
and cooking an exciting activity to do.
Make sure to extend your patience
during these activities.
• Help with schoolwork. A lot of schools
are implementing online education. Kids
will need help in doing these assignments
and learning modules.

5. Ideas with your baby / toddler 6. It is important to note that you have
• Copy their facial expression and to give your full attention to your
sounds kids during these one-on-ones. Make
• Sing songs, make music with pots sure you are giving them quality time.
and spoons Stay away from your phone, TV, and
• Stack cups or blocks work.
• Tell a story, read a book, or share
pictures
KEEP IT POSITIVE!

It is hard to feel positive when your kids or teenagers are driving you crazy.

You end up saying, “Stop doing that!” But children are much more likely to do what
you ask if you give them positive instructions and lots of praise for what they do
right.

1. Say the behavior you want to see

2. Praise your child when they are behaving well
3. Deliver your message in a calm voice.
4. Get real
5. Help your teen stay connected
21
Safe Learning in the The Department of Education (DepEd) is one with the
Philippine Government mandate to ensure the safety

Time of COVID-19
of our learners, teachers and staff. In line with this,
the DepEd puts forward its Basic Education-Learning
Continuity Plan (BE-LCP) which details blended or
distance learning approaches.

BLENDED LEARNING
MODALITIES
This refers to a learning delivery that combines face-
to-face with any or a mix of onlne distance learning
modular distance learning, and TV/Radio-based
instruction. Blended learning will enable the schools to
limit face-to-face learning, ensure physical distancing,
Lessons will be delivered to the students in the
comfort and safety of their homes, through the
following methods:

1. Printed or digital modules delivered to the homes

of the students, or picked up by their parents at
designated places, within coordinated schedules;
2. Online learning resources such as the DepEd
Commons; and,
3. Television or radio-based instruction.

BLENDED LEARNING
MODALITIES
Printed Modules
Printed modules refer to competency-specific materials that cover the key
elements of a lesson, from motivation, instruction to assessment. They are
prepared for learners with limited to no access to the internet and other digital
devices.

Online Distance Learning

Online distance learning is delivered through the DepEd Commons and/or other
online learning management systems.

Key Assumption and Requirements: Considerations:

1. Students and teachers have access to
the internet.
2. Students and teachers have laptops/
desktops or mobile phones.
3. Students are oriented about the chosen
online platform.
1. Expense for the delivery of online
learning such as load for data and
electricity.
2. Number of household members
sharing in the use of laptop/desktop.

23
 Educational Television and
Radio-based Instruction
This utilizes modules converted to video lessons for Television-Based Instruction and
modules converted to radio scripts for Radio-Based Instruction. Distance learning
modality is most viable for independent learners, and learners supported by periodic
supervision of parents or guardians.

Educational Television

Radio-based instruction

24
The Role of the DepEd Regional Offices
The DepEd Regional Offices with the leadership of their respective Regional
Directors will decide on the learning delivery modalities deemed appropriate
given their local context. It should also be consistent with COVID-19 guidelines
and regulations, upon recommendation of the Schools Division Offices and after
consultation with schools.

If you have questions, you can contact your child’s teacher last school year or go
directly to the Regional Office. Below are the contact numbers:
DEPED CENTRAL OFFICE- CALABARZON REGION VIII REGION XII
PUBLIC ASSISTANCE 0977-827-6112 (053) 323-3156 (083) 228-1893
ACTION CENTER (02) 8682-5773
8636-1663 8684-4914 REGION IX BARMM
8633-1942 8647-748 0998-280-8852 (064) 421-4272
0919-352-9158
REGION I MIMAROPA 0998-548-8045 CAR
0998-583-5732 (02) 8637-2895 0917-514-9700
(072) 682-2324 loc. 119 (02) 8631-4070 REGION X (074) 422-1318
0917-840-8381 0917-713-0173
REGION II 0917-145-7957 CARAGA
0917-504-7971 REGION V 0945-237-8066
0906-682-8208 0999-682-4775 REGION XI (085) 342-8207
0917-166-8600 0920-925-5833 0917-720-1674
(078) 304-3855 0929-497-5400 NCR
REGION VI 0917-985-8589 0999-881-1535
REGION III (033) 336-2816 0975-950-3781 0939-990-1111

25
(045) 598-8580 (082) 291-1665 (02) 8929-43-48
REGION VII (082) 224-0748 loc 805/806
(032) 414-7399
 Role of Parents in the
Blended Learning Modalities
Due to the serious threat on the safety of learners, traditional schooling may be
on hold for some time. With this, parents should fully understand the meaning of
distance education to be implemented so they will be able to determine and identify
how they can be truly partners in supporting and ensuring the teaching and learning
processes to take place while the situation calls for a distance mode of studying for
their children.

Here are some ways you can do at home:

1. Plan a routine together

Try to establish a routine that factors in

age-appropriate education programmes that
can be followed online, on the television or
through the radio.

Also, factor in play time and time for

reading. Use everyday activities as learning
opportunities for your children. And don’t
forget to come up with these plans together.

Although establishing a routine and structure is critically important for children and
young people, in these times you may notice your children need some level of flexibility.
Switch up your activities.

If your child is seeming restless and agitated when you’re trying to follow an online
learning programme with them, flip to a more active option. Do not forget that
planning and doing house chores together safely is great for very young children, after
development of fine and gross motor functions, and appreciation of adult roles and
introducing them to the real world of everyday life at home, for pre-adolescent and
teenage children.

26
2. Take your time

Start with shorter learning sessions and make them progressively longer. If the goal
is to have a 30- or 45-minute session, start with 10 minutes and build up from
there. Within a session, combine online or screen time with offline activities or
exercises.

3. Have open conversations

Encourage your children to ask questions

and express their feelings with you.
Remember that your child may have
different reactions to stress, so be patient
and understanding.

Start by inviting your child to talk about

the issue. Find out how much they already
know and follow their lead. Discuss good
hygiene practices. You can use everyday
moments to reinforce the importance
of things like regular and thorough
handwashing. Make sure you are in a
safe environment and allow your child
to talk freely. Drawing, stories and other
activities may help to open a discussion.

Try not to minimize or avoid their concerns. Be sure to acknowledge their feelings and
assure them that it’s natural to feel scared about these things. Demonstrate that you’re
listening by giving them your full attention, and make sure they understand that they
can talk to you and their teachers whenever they like.

Warn them about fake news and encourage them – and remind yourselves – to use
trusted Sources of information such as UNICEF guidance.
https://www.unicef.org/coronavirus/COVID-19

27
 4. Protect children online

Digital platforms provide an opportunity for children to keep learning, take part in play
and keep in touch with their friends. But increased access online brings heightened risks
for children’s safety, protection and privacy. Discuss the internet with your children so
that they know how it works, what they need to be aware of, and what appropriate behav-
ior looks like on the platforms they use, such as video calls.

Establish rules together about how, when and where the internet can be used. Set up
parental controls on their devices to mitigate online risks, particularly for younger chil-
dren. Identify appropriate online tools for recreation together - organizations like Com-
mon Sense Media offer advice for age-appropriate apps, games and other online entertain-
ment. In case of cyberbullying or an incident of inappropriate content online, be familiar
with school and other local reporting mechanisms, keeping numbers of support helplines
and hotlines handy.

Don’t forget that there’s no need for children or young people to share pictures of
themselves or other personal information to access digital learning.

5. Stay in touch with your children’s teachers

Parents should closely coordinate with the teachers of their children and keep
track of the tasks/assignments given. Being a member of a parent group can be a
good way to get and provide support from other parents.

28
5 Ways You Can Help Keep Your Children
Safe Online
With children’s tendency to spend more time online due to the stay-at-home
policy, they are exposed to potential harms in the internet.

It is important for parents to do precautionary measures to keep your children

from harm’s way.
1. Keep them safe with open
communication

Have an honest dialogue with your

children about who they communicate
with and how. Make sure they
understand the value of kind and
supportive interactions and that mean,
discriminatory or inappropriate contact
is never acceptable. If your children
experience any of these, encourage
them to tell you or a trusted adult
immediately.

Be alert if your child appears to be

upset or secretive with online activities
or if they are
experiencing cyberbullying. Work with
your child to establish rules on how,
when and where devices can be used.

2. Use technology to protect them

Check that your child’s device is running the latest software and antivirus
programs, and that privacy settings are on. Keep webcams covered when not in
use. For younger children, tools such as parental controls, including safe search,
can help keep online experiences positive.

Be cautious of free online educational reSources. Your child should never have to
provide a photo or their full name to use these reSources. Remember to check the

29
privacy settings to minimize data collection. Help your child learn to keep personal
information private, especially from strangers.
 3. Spend time with them online

Create opportunities for your child to

have safe and positive online interactions
with friends, family and you. Connecting
with others is more important than ever at
the moment and this can be an excellent
opportunity for you to model kindness and
empathy in your “virtual interactions”.

Help your child recognize and avoid

misinformation and age-inappropriate
content that may increase anxiety about the
COVID-19 virus. Many digital resources
from credible organizations like UNICEF,
DOH, and the World Health Organization
are available for you and your child to learn
about the virus together.

Spend time with your child to identify age

appropriate apps, games and other online
entertainment.

4. Encourage healthy online habits

Promote and monitor good behavior online and on video calls. Encourage your children
to be kind and respectful to classmates, to be mindful of what clothes they wear and to
avoid joining video calls from a bedroom. Remind them to be kind and to think about
their words before responding. Let them know that if someone is being mean to them,
they can tell you about it.
Familiarize yourself with school policies and helplines to report cyberbullying or
inappropriate online content.

As children spend more time online, they can be exposed to more advertising that may
promote unhealthy foods, gender stereotypes or age-inappropriate material. Help them
recognize online ads and use the opportunity to explore together what is wrong with
some of the negative messaging you see.

30
5. Let them have fun and express themselves

Spending time at home can be a great opportunity for your children to use their voices
online to share their views and support those in need during this crisis.

Encourage your child to take advantage of digital tools that get them up and moving,
like online exercise videos for kids and video games that require physical movement.
Remember to balance online recreation with offline activities, including time outside, if
possible.

31
 THE INFODEMIC
Together with the crisis of the COVID-19 Pandemic is the Infodemic. There are many fake
information spreading in social media and text messages.

How to spot if the information is fake or

unreliable?

1. Take note of reliable and trustworthy

sources of news and information
• Countercheck the information you are
reading.
• Take precaution in spreading informa-
tion from people claiming as experts
without a countercheck.
• For legitimate information on
• COVID-19, visit:

Department of Health (DOH) and World

Health Organization (WHO) websites:
https://www.who.int/philippines
https://www.facebook.com/Official-
2. Find red flags on the site you are
looking at.
• Do they have odd looking formats and
• layouts?
• Are the dates and story timelines
• consistent?
• Are there incorrect spellings?
4. Inspect the URL carefully.
• URLs of credible news Sources are being
copied with slight changes. These are
being used to spread fake news.
• Inspect the website URL carefully. For
example, doh.gov.ph is the legitimate
website of the Department of Health
while a fake site can have dohgovph.com.
• Make sure that the website you are
browsing is secure. You can find an
https:// or a lock icon beside the URL.

3. Investigate the website 5. Examine the post carefully

• You can check information on the • Be careful of posts with sensationalized

website by looking up their website in headlines.
whois.net or lookup.icann.org. Sites • Exaggeration and drama are commonly
which were recently created are usually used by fake information sites.
bogus sites.
• Check the authors of the site if they are
credible news Sources
• Check the about section of the website

32
IMPORTANT CONTACT NUMBERS

BantayBata 163 -CWC Hotline

Philippine Red Cross Hotline 143 o 1158

PNP Aling Pulis Hotline

Landline – 8532-6690
Smart – 0919 777 7377
Globe – 0966 725 5961

CHR Hotline
0915 007 0097
0950 309 9026
o sa inyong local na Women and Children Protection Units
Violence Against Women and Children’s (VAWC) Desk
o Barangay Council for the Protection of Children (BCPC) 143

National Center for Mental Health

Crisis Hotline – 8989-8727
Mobile – 0917 899 8727

DSWD Crisis Intervention Unit

Landline – 8735-5413; 8734-8639; 8734-8626 to 27

Psychological Association of the Philippines (PAP)

Tel: (632) 453-8257
Fax: (632) 453-8257
E-mail: pap_1962_08@yahoo.com

33
Activities
1 PHYSICAL ACTIVITIES
Calisthenic Exercises
Exercise at Home
Play Filipino Street Games

4
Play Filipino Hand Clapping
Games
Yoga Exercises
Stretching
ACTS OF

2
SERVICE
ARTS AND CRAFT
Create a Mask
Read Together
Make a Recycled Desk Organizer

5
Draw Zentangle Patterns
Make a Family Tree
Make a Sock Puppet WORDS TO
Color Pictures
Macrame Plant Holder
Make a Recycled Plastic
LIVE BY
Windchime
Make a DIY Wax Paper Lantern

3
Make a Quilt
Create a Vision Board

MEDITATION
Practice Mindfulness and Relaxation Techniques
Deep breathing
A basic mindfulness meditation
Do the Five Senses Execise
Be at the moment
Dealing with emotions through RAIN
Journal yout thoughts and emotions
Practicing gratefulness
Write a Personal Declaration Statement
Listen to Music
The ABCs of Self-Care

34
PHYSICAL ACTIVITIES
Calisthenics Exercises
Calisthenics is a workout composed of low-resistance exercises using bodyweight. It
is designed to improve strength, flexibility, agility, balance, coordination and aerobic
conditioning.

You might start with these examples calisthenics exercises at least 10-12 times
depending on your fitness level:

Jumping Jacks Sit ups Jump ropes Trunk twists

Planks Pull ups Lunges Push ups

Trivia: Calisthenics comes from the Greek words “”kalos””, meaning beauty, and
“”stenos””, meaning strength.

35
 Exercise at Home
Exercise can help boost immune system.

Tips on how exercises can be done at home:

1. Use the first step of the stairs in your houses. Go
up and down using the first step for about three
minutes as a start. In the next sessions, you can give
longer time for your exercise.
2. Put water in used small plastic mineral
3. water bottles and use them as dumbbells. You can
use bigger bottles if you want more weight.
4. Sit in a sturdy chair, raise your legs and act like your
cycling. This can be done for one minute and can be
longer in the next sessions.
5. Simple exercise routines like sit-ups and jumping
jacks can also be done at home.
6. Watch exercise or Zumba videos as a guide in your
exercise sessions.
7. Don’t forget to drink water before, during and after
exercising. It is also important to do some stretching
before and after exercise.

Invite your whole family to do the exercise

Play Filipino Street Games

Piko

hopscotch- The players stand behind the edge

of a box, and each should throw their cue ball.
The first to play is determined depending on the
players’ agreement (e.g. nearest to the moon,
wings or chest). Whoever succeeds in throwing
the cue ball nearest to the place that they have
agreed upon will play first. The next nearest is
second, and so on.

36
Luksong-Tinik

- jump over the thorns - Two players serve as the

base of the tinik (thorn) by putting their right
or left feet together (soles touching gradually
building the tinik). A starting point is set by all
the players, giving enough runway for the players
to achieve a higher jump, so as not to hit the tinik.
Players of the other team start jumping over the
tinik, followed by the other team members.

Langit-Lupa

- heaven and earth - One “It” chases after players who are allowed to run on level
ground (lupa) and clamber over objects (langit). The “”It”” may tag players who remain
on the ground, but not those who are standing in the “”langit”” (heaven). The tagged
player then becomes “”It”” and the game continues.

Taguan

- hide and seek in America. What is unique

in Tagu-Taguan compared to its counterpart,
hide and seek, is that this game is usually
played at sunset or at night as a challenge for
the it to locate those who are hiding.
Teks

Teks or teks game cards - texted game cards - Filipino children collect these playing
cards which contain comic strips and texts placed within speech balloon. They
are played by tossing them to the air until the cards hit the ground. The cards are
flipped upwards through the air using the thumb and the forefinger which creates a
snapping sound as the nail of the thumb hits the surface of the card. The winner or
gainer collect the other players’ card depending on how the cards are laid out upon
hitting or landing on the ground.

Reminders: Please observe physical distancing and always wash your hands after
playing.

Sources: https://www.smartparenting.com.ph/parenting/preschooler/namimiss-mo-bang-
maglaro-ng-larong-pinoy-a1810-20191228-lfrm

37
https://globalnation.inquirer.net/182162/15-filipino-games-to-play-this-national-childrens-
month
 Play Filipino Hand Clapping Games
Improve your hand-eye coordination skill by playing these Filipino
hand clapping games.

1. Nanay Tatay

“Nanay, tatay, gusto kong tinapay

Ate, Kuya gusto kong kape
Lahat ng gusto ko ay susundin nyo
Ang magkamali ay pipingutin ko.”

2. Chiki Chiki Bam Is A Bubble Gum 3. Chimpoy, Champoy

“Ateeeeeenshoot! “Chimpoy, champoy, jako jako ne.

Chiki Chiki Bam is a bubble gum. Jako jako oink-oink.
Masarap ito at malinamnam. Jako jako ne.
Bumili ako sa tindahan. Jako jako beh beh.
Chiki Chiki Bam is a bubble gum.” Jako jako ne.
Jako jako amen.
Jako jako ne.”

4. I Wanna be a Tutubi 5. Pen Pen de Sarapen

“I wanna be a tutubi “Pen pen de sarapen,

na walang tinatagong bato de kutsilyo de almasen
sa aking kamay Haw, haw de karabaw
na nahulog sa lupa Batutin.
tinuka ng manok Sipit namimilipit, ginto’t pilak
Namumulaklak sa tabi ng dagat.”

Reminder: Don’t forget to wash your hands before and after playing. Wash your
hands for at least 20 seconds to tackle those germs. Singing ‘Happy Birthday’
twice, will give you the right time frame to perfect the proper hand washing
procedure.

38
Yoga Exercises
Yoga is a systematic practice of physical exercise,
breath control, relaxation, diet control, and posi-
tive thinking and meditation aimed at developing
harmony in the body, mind, and environment.

Staying at home and being confined to your

space can be challenging. Starting your day off
with yoga has multiple benefits such as decreas-
ing stress, relieving anxiety, promoting better
sleep quality, and increasing strength.

Stretching
Stretching that help ease your muscles and in
turn, makes you feel more relaxed.

Follow some stretching exercises you can find

online or you can follow the routine in this
link: https://www.healthline.com/health/fit-
ness-exercise/daily-stretching-routine#run-
ner’s-stretch
Try this arm stretching at home or at work:

Triceps stretches
1. Raise your arm and bend it so that your hand reaches toward the opposite side.
2. Use your other hand and pull the elbow toward your head.
3. Hold for 10 to 30 seconds.
4. Repeat on the other side.

Overhead reach, or latissimus stretch

1. Extend each arm overhead.
2. Reach to the opposite side.
3. Hold for 10 to 30 seconds.
4. Repeat on the other side.

Upper body and arm stretch

1. Clasp hands together above the head with palms facing outward.
2. Push your arms up, stretching upward.
3. Hold the pose for 10 to 30 seconds.

Source: https://www.healthline.com/health/deskercise#upper-body 39
 Self-Massage
A combination of strokes works well to relieve muscle tension. Try gentle chops with
the edge of your hands or tapping with fingers or cupped palms. Put fingertip pres-
sure on muscle knots. Knead across muscles, and try long, light, gliding strokes. You
can apply these strokes to any part of the body that falls easily within your reach. For
a short session like this, try focusing on your neck and head:

• Start by kneading the muscles at the back

of your neck and shoulders. Make a loose
fist and drum swiftly up and down the
sides and back of your neck. Next, use
your thumbs to work tiny circles around
the base of your skull. Slowly massage
the rest of your scalp with your fingertips.
Then tap your fingers against your scalp,
moving from the front to the back and
then over the sides.

• Now massage your face. Make a series of

tiny circles with your thumbs or finger-
tips. Pay particular attention to your tem-
ples, forehead, and jaw muscles. Use your
middle fingers to massage the bridge of
your nose and work outward over your
eyebrows to your temples.

• Finally, close your eyes. Cup your hands loosely over your face and inhale and exhale eas-
ily for a short while.

Source: https://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm

40
ARTS AND CRAFT
Create a mask
Please see the instructions and patterns at https://www.craftpassion.com/wp-con-
tent/uploads/2013/08/Jesse_personal_mask_design.pdf

Read together
Joint book reading can be integrated into speech therapy goals but also used by
parents at home. A recent study from the University of Iowa found that reading
promoted more speech-like sounds among babies than playing with toys.

1. Let the Child Take the Lead

Give your child several options of

age-appropriate books and let them
choose which they want to read. Let them
turn the
pages at their own rate. Don’t feel the
need to read all the words on a page
or read the entire book. Encourage
your child to attend to the pictures
and words, making allowances for their
attention span. Over time, attention and
participation will hopefully increase when
this is perceived as a fun activity.

2. Make It Interactive

Comment on what you see on a page, then pause to convey the expectation for your
child to make their own comment. If your child responds, occasionally repeat what
they said or expand on their comment. If your child doesn’t respond, don’t stop and
require them to say something, just move on.

41
 3. Relate It to Real-World Experiences

Remind your child about things they have

seen that relate to what you are seeing in
the book. For example, if you are looking at
animals, talk about where your child saw
those animals, such as at the zoo or on a
farm

4. Help Your Child Discover Print

Take a moment to point out where the

words are on the page, and their orientation
from left to right. See if your child notices
familiar or repeated words as you go from
page to page. If you are reading the book,
occasionally follow the words with your

Make a Recycled Desk Organizer

Materials

• Wardboard (at the length and width of

how long you’ll want your organizer)
• Gluestick
• Tape
• Scissors
• Thin cardboard boxes
• Wrapping paper
Source: https://modpodgerocksblog.com/
diy-desk-organizer/

How to do it:
• Take your cardboard and determine how long and wide you’ll want it.
• Then taking some tape, tape the corners of the box to reduce the bulkiness of the
folded sides.
• Take those thin cardboard boxes (example: jelly powder box), and arrange them into
the cardboard box you’ve created. Make sure that they fit within the box and that
there’s a little wiggle room. The wiggle room will allow you to wrap the box and still

42
How to do it:
• Take your cardboard and determine how long and wide you’ll want it.
• Then taking some tape, tape the corners of the box to reduce the bulkiness of the
folded sides.
• Take those thin cardboard boxes (example: jelly powder box), and arrange them into
the cardboard box you’ve created. Make sure that they fit within the box and that
there’s a little wiggle room. The wiggle room will allow you to wrap the box and still
have it fit snugly.
• Once you’ve decided on how you’ll arrange the boxes, take your scissors and snip off
the top face of the box. Don’t worry if the box starts to fall apart, you can always tape
it back together!
• With the boxes all taped together and structured well, you can then begin the wrap
each box. You may glue down the boxes and then glue pieces of the wrapping paper
to cover it or have each box wrapped and then put together again, so that you can
rearrange the boxes whenever you see fit.

Source: https://www.instructables.com/id/DIY-Desk-Organizer-2/
Draw Zentangle Patterns

Directions: Zentangle is the art of drawing designs

using structured patterns or ‘Zentangles’.
1. Draw a square border outlining the shape
of your Zentangle, usually about three
Materials
inches wide.
2. Use a pen or pencil to draw strings.
Strings are the lines that divide the shape • Pencil
into individual sections. • Pen
3. Choose a section to start with and fill it • Paper
with a repetitive pattern. • Coloring materials
4. Repeat step three for each section. • Basic patterns to reference
Change the patterns and get creative!
5. Add color or shade the areas you’d like to Reference: https://www.youtube.com/
define. watch?v=2MO5oCWqqZw
43
 Make a Family Tree

Directions:

1. Find out more about your genealogy.

Ask family members for the
information.
2. Decide how far back to go. Because
of the limitation in the size of the
paper you use, it’s not practical to
record information that extends
more than a few generations back.
3. Decide the form your tree. Some
family trees are drawn in the shape
of actual trees that have a branch,
while others are more like a family
diagram but the effect (tree-like) is
still the same.

4. Trace your tree. Envision what it will look like and plan how much space you need
to write each name and to draw the necessary connections.
5. Write your name. Since this is your family tree, it all begins with you. Write your
name in a spot on the page that is surrounded by plenty of space for all of the
other names.
6. Add your parents and siblings’ names. Write your parents and siblings’ names
directly above or below your name, depending on what direction you want the tree
to flow.
7. Add your relatives’ names. This is where the tree begins to split off into branches.
8. Decorate and add other details to make the tree more interesting.

44
Make a Sock Puppet

Materials:

• Sock
• Pen/Fabric Marker/Crayons
• Glue Stick
• Googly Eyes/ Constructions paper
• Yarn/String
• Different Art Materials
• Scissors

Directions:

1. Get a clean sock in the desired

color. Use a light-colored sock. Re-
member that a darker-colored sock
will be harder to draw on.
2. Figure out the space for the pup-
pet’s face. Slip your sock on your
hand, and use your thumb as the
lower jaw and your fingers to form
the face and upper jaw. This will
help you block out on the sock the
space for the eyes, nose, hair, etc.
3. Make the eyes for the puppet. Try
using googly yes or draw the yes on
a piece of construction paper.
4. Make the mouth for your puppet.
Try using crayons or a fabric marker
to draw lips. Put your hand in the
sock puppet and figure out where
the mouth would be given the
dimensions of your hand. Draw the
lips around where your fingertips
form the lips of the sock puppet.
5. Make hair for the puppet. Try using
yarn, string or anything else you
want to get creative with. Simply
cut the material down to size and
glue it to the top of the sock at your
chosen.

Color Pictures
Coloring helps relieve stress and anxiousness. It is also a good activity to hone
your child’s creativity and imagination. You can use any coloring materials like
crayons, coloring pencils, or pens. AdaptPH created coloring pages that is fit for
the pandemic. Color and design face masks, physical distancing footprints, and
COVID-19 safety reminders. You can find this in the last part of this booklet.

45
For other pages, you can check crayola.com at https://www.crayola.com/featured/free-
coloring-pages/.
 Macrame Plant Holder
Macrame is a form of art that involves knot-
ting. It is made by knotting using cotton
twine, hemp or yarn and can be designed
with beads and dyed threads.

Materials:

• Metal or wooden ring (optional)

• Yarn or cotton cord
• Scissors
• Potted plant

Directions:

1. Cut 4 equal lengths of yarn. Depending on how large your planter is, you may
need to make your yarn strands even longer.
2. Fold your yarn strands in half, then loop the folded end through your ring, if a
metal or wooden ring is not available, just leave a space for a hanger. Take the
loose ends and pull them through the loop of yarn you’ve created and pull tight.
3. Separate the yarn into 4 groups with 2 strands o each.
4. Measure several inches and then tie each of the groups together. Make sure the
knots are all roughly the same length.
5. Take the left strand from each group and tie it to the right strand of the grouping
next to it. Tie the knots a little higher, only an inch or two from the first set of
knots. Take the two outermost strands and tie them together, forming a sort off a
circular net.
6. Tie one more round of knots, repeating the process of knotting the left strand of
each grouping to the right strand of the next. Make the knots pretty close to the
last round you did – this time only a half inch or two away.
7. Tie all the yarn strands in a knot a little bit below the last round of knots you
made – about an inch. Cut off the excess yarn to form a pretty tassel.Just slip your
planter into the macrame plant holder.

Source: https://www.dwellbeautiful.com/easy-diy-macrame-plant-holder/

46
Make a Recycled Plastic Windchime
Materials:

• Measuring cups from liquid cough & cold

medicines
• Milk jug lids
• Syrup bottle lids
• Water bottle lids
• Soda bottle lids
• Top from a can of whipped cream
• The top of the wind chime is from a
coffee Mate powdered creamer container
• Pony Beads Photo from: Youtube.com/Tanis GallerY
• Jingle bells
• String
• Needle
• Flat nose pliers, a thimble, hammer and
a nail

Directions:

1. Use the hammer and nail to make four holes (like a plus sign) in the large lid. Set
the lid aside.
2. Thread needle with a piece of string. The amount of string you use is up to you, it
just depends on how long you want your chimes to be.
3. Thread the needle through one bead. Tie a few knots around the bead at the end of
the string.
4. Poke the needle through center of the inside of a deep plastic lid, like a cough
medicine cup.
5. Pull the needle through, pushing the plastic lid all the way to the end, touching the
bead. If you have trouble pulling the needle through, use flat nose pliers.
6. Add several beads to the string and push them to the end.
7. Add another plastic lid, pushing it to the end.
8. Continue with the above steps until you have reached the length you like.
9. Poke the needle through one of the holes you made in the large lid in step 1.
10. Tie a knot a few times and trim off the excess string. Repeat these steps three more
times for the remaining chime strings.
11. To make the hanger, use a hammer and nail to poke two more holes in the large lid,
across from each other.

47
 12. Thread a needle with string and tie a bead to the end. Poke it through one of the
new holes in the large lid and pull it through the top. The bead will stop it from
coming out the other side.
13. Poke the needle back down through the second hole and pull it snug. Pull the
string out as long as you want the hanger to be.
14. To keep the hanger at that length, turn the lid over and tie a bead to that.

Note! Please ask for help from parents/ adults when doing the recycled plastic wind-
chime. https://craftsbyamanda.com/recycled-plastic-lid-windchime/

Make a Quilt
Quilt is a textile patches sewn together.

Materials:

• Fabric scraps
• Scissors and ruler
• Needle
• Quilt thread
• One yard muslin or other suitable
backing fabric
• Safety pins
• Straight pins

Directions:

1. Determine the size of your quilt to know the number of squares you’ll need.
2. Cut you fabrics that are one half inch bigger than the finished piece of the quilt.
3. Start Sewing a straight line 1/4 inch from the edge of the piece. It’s easier to draw a
pencil line first and use a color that you can see easily.
4. Layer your quilt --the top (which you just finished), the batting (the fluffy middle
part), and the backing (traditionally muslin but lots of different fabrics work).
5. Bind the quilt with a long strip of fabric that wraps around the cut edges around its
outside edge. Wrap the folded edge of the binding to the back of the quilt and stitch
it down.

48
Quilting is a one way of coping mechanism and self-care technique. It can help you to
feel relaxed, and the sense of accomplishment can boost your mood.

Reminder: Please ensure that an adult is with you to you to help.

Source: https://www.instructables.com/id/Hand-sewn-Scrap-Quilt/

Create a Vision Board

A vision board is a visualization tool which refers to a board of any sort used to
build a collage of words and pictures that represent your goals and dreams.

Directions:

1. Create a list of goals you’d like to

achieve.
2. Collect a bundle of old magazines
with beautiful pictures.
3. Find pictures that represent your
goals and inspire you.
4. Make a collage out of your photos.
5. Add motivational “affirmation
words” that represent how you want
to FEEL.
6. Take a few moments to contemplate
your vision board every day.

Source: https://www.jackcanfield.com/
blog/how-to-create-an-empowering-vision-
book

Redecorate your quarantine space. Use your creativity to make your space more
comfortable and livable. Create your own art or decorations for your room. Work on your
walls or furnitures.Imagine your ideal place and make your home closer to it.

Source: https://www.talktomira.com/post/7-things-to-do-at-home-during-the-coronavirus-
quarantine

49
 MEDITATION
Practice Mindfulness and Relaxation
Mindfulness and relaxation techniques can reduce stress levels and are useful
methods to manage pain and emotional turmoil.

Mindfulness is an effective coping strategy because it helps you come up with the
appropriate response to the stress you are experiencing. It helps you manage stress and
anxiety more effectively by having presence of mind and being in touch with your sens-
Deep Breathing
One of the techniques for mindfulness and relaxation is deep breathing.
1. Observe proper posture. Make sure your
feet are flat and parallel on the floor. Relax
your shoulders and arms and maintain a
straight back.
2. Place your palms on your lap. Keep your
hands close to your abdomen. Make sure
your hands are forming an oval by letting the
tip of the thumbs touch each other.
3. Look at the horizon and lower your gaze
away from the body without focusing on
anything.
4. Close your mouth and relax your jaws.
5. Focus on your breath.
6. Exhale on your mouth.
7. Inhale on your nose.
8. Give out a long exhale through the nose and do a long inhale through
the nose.
9. Repeat ten times. Focus on your breathing.
Source: Zen Center Manila

Things to remember when practicing meditation

1. Look for a silent space and wear comfortable clothing
2. Breathe in and out through your nose
3. Scan-Note-ReleaseListen to your body and release through breathing whatever
emotional struggle is being manifested in your body.
4. Gently go back to your breath. Imagine your eyes are like cotton balls: soft and gen-
tle.

50
 5. Tame the monkey mind: Our mind is like a monkey jumping from one tree of
thought to another. Breathing can help you become more calm and tame the playful
monkey by being more grounded.
6. Celebrate the present. Having a sense of awareness is important. Think of the
things that you are grateful for despite the pandemic.
Source: https://www.facebook.com/DepartmentOfEducation.PH/videos/577507179599578/

Do the Five Senses Exercise

Practice mindfulness using your senses.
• Notice five things that you can see.
• Notice four things that you can feel.
• Notice three things you can hear.
• Notice two things you can smell.
• Notice one thing you can taste.

This exercise will you help you to be

mindful or aware in the current moment
in a short amount of time.

Source: https://positivepsychology.com/
mindfulness-exercises-techniques-activi-
ties/
Be at the Moment
Take this time to slow down; Notice every single thing that you do and savor every
moment.

a. Take your every meal with mindulness. Savor the smell of what was served for
breakfast. Mind every bite of your food and chew them slowly. Appreciate its
flavor and just thank the Lord for such provision. Do the same to your lunch and
evening meals.
b. Take time to pause and just notice every single thing that you see in the house.
Begin to be thankful with every thing that you have. Also be grateful for every per-
son that you see, no matter how your relationship with that person is going.
c. Appreciate every thing that you smell, be it the food that you eat, the smell of a
fresh bath, or the smell of the dishwashing soap as you clean your utensils after
meal. Savor the air that you breathe and be grateful that you still can feel the
smooth rising and falling of your chest while you breathe.
d. Remember not to rush and to panic. There is time for everything.

51
 Dealing with Emotions Through RAIN
When any emotion is triggered especially in our own family, rather than immediately
acting or reacting to it, first PAUSE. To pause means to be self-aware of your feeling
and accept it, not judge it as right or wrong. Remember: Any emotion that we do not
recognize has power over us.

In dealing with intense emotions, remember the acronym R-A-I-N:

RECOGNIZE the emotion.

ALLOW the energy to flow.

• Breathe deeply. Wherever is the bodily pain that comes with the emotion, be
mindful of that part. Visualize light in that area and nurture it with a gentle touch/
massage and talk to that body part gently, i.e. “My heart, you are slowly calming
down.”

Go INSIDE yourself, gain insight of what is happening.

When we look at any family member, we must adopt an observer mind. Seek to un-
derstand every member of the family: What is happening there? What is going on in
the other? Ask questions and listen mindfully to their stories.
In close family relationships, if it is a choice to be right or to be kind, always choose
to be kind.

NURTURE yourself in a non-judgemental manner.

Interact with family members during meal times without your phone or gadget in
your hand.

Journal your Thoughts and Emotions

With the current situation that we are in, here are some guide questions that we can
reflect on:

• How did COVID-19 affect me?

• What did it expose about me (your heart, your anchor, motives, intentions, weak-
ness, strength, etc.)?
• What will I do to deal with the things that were exposed about me?

Source: https://lonerwolf.com/journaling/

52
Writing down feelings and emotions can help relieve anxiety, understand negative
emotional triggers, and resolve daily problems.

Journaling Tips:
1. Don’t worry about the medium.
2. Keep your diary private. Respect the
privacy of others.
3. Don’t bother with spelling, grammar,
and punctuation
4. Forget about being a “good writer”
5. Set a regular time of day
6. Write your deepest thoughts and feel-
ing.
7. There’s no need for time restrictions
8. Don’t be afraid to explore traumatic
experiences
9. Reflect on what you’ve written
10. Write for the joy of it.

Practicing Gratefulness
As studies show, gratitude journaling helps to have better sleep, fewer symptoms of
illness, and more happiness. Keep a gratitude notebook. Journal at least five things
you experienced in the past weeks that you are grateful for.

Tips for Gratitude Journaling: d. Try subtraction, not just addition.

a. Don’t just go through the motions. Journal-
One effective way of stimulating
ing is more effective when started with a con-
gratitude is to reflect on what your
scious decision to become happier and more
life would be like without certain
grateful, as psychologist Sonja Lyubomirsky
blessings, rather than just tallying up
and others suggests.
all those good things.
b. Go for depth over breadth. Do not just make
a list of many things. Express in detail the Source: http://greatergood.berkeley.
things you are grateful about. edu/article/item/tips_for_keeping_a_
c. Get personal. Focusing on people to whom gratitude_journal
you are grateful has more of an impact than
focusing on things for which you are grateful.

53
 Write a Personal Declaration Statement

Personal declaration statements represent your hopes, goals, desires, dreams. Make one
that will inspire you as you do your tasks for the day and days ahead.

Pause for a minute or two to think of your personal declaration. You may start with your
name then your personal declaration.
Write it down and read it with conviction. You may post it on your wall if you like.
Please provide example.

Source: https://www.youtube.com/watch?v=m1GGaWCNYwE

Listen to Music

Music can positively change our mood,
health and performance.
Listen to music that makes you feel
relaxed. It could be of any genre- love
songs, worship songs, pop songs or the
Here are some songs that you can listen to
keep you smiling amid pandemic :
• Happy by Pharrell
• Better Be Good to me by Tina Turner
• Blessed by Elton John
• Neutron Dance by Pointe Sisters
• Rainbow by Kacey Musgraves
• Dancing Queen by ABBA
• I feel You by Chaka Khan
• You Make My Dreams by Daryll Hall
and John Oates
• Don’t Stop Me Now by Queen
• Walking on Sunshine by Katrina & The
Waves
• Love on Top by Beyoncé
• Golden by Jill Scott
• Come On Over (All I Want Is You) by
Christina Aguilera
• Wannabe by Spice Girls
• Liwanag sa Dilim by Rivermaya
• Ligaya by Eraserheads

Source: https://www.usatoday.com/story/
entertainment/music/2020/03/20/coronavi-

54
 The ABCs of Self-Care

Awareness

Being attuned to one’s needs, limits,

emotions and reSources. Heed all levels
of awareness and Sources of information,
cognitive, intuitive and somatic. Practice
mindfulness and acceptance.

Balance

Maintaining balance among activities,

especially work, play and rest. Inner balance
allow attention to all aspects of oneself.

Connection CONNECT

Connections to oneself, to others, and to

something larger. Communication is part
of connection and breaks the silence of
unacknowledged pain. These connections offset
isolation and increase validation and hope.

Source: https://www.facebook.com/papmhpss

55
 Acts of Service
• Write a letter to a frontliner to show
your appreciation. Submit your letter at
bit.ly/DepEdLetterofGratitudeandHope
and we will send your gratitude to
different frontliners.

• Offer your friends and relatives some

• Offer to shop for groceries for
your elderly neighbor who lives
alone.
tips on how to transition to the new
normal. Send them personal message
and post those tips on your social
media account to reach out to more
people.

• Stand up for someone being

abused. Please report cases on
violence against children such as
gender-based/domestic violence
thru the following offices/
hotlines:

a. Barangay Council for the

Protection of Children
b. Bantay Bata #163 (Toll-free)/
Smart: 163 • Devote a time within the day to
c. Action Online against Human pray for our front liners and those
Trafficking infected with COVID-19.
• Manila:1343
• Outside Metro Manila: (02) 1343
• Website: www.1343actionline.ph • Fight misinformation. Get right
information from trusted Sources
d. PNP Hotline: 117 (Landline)
like Department of Health
e. PNP Aleng Pulis:
(DOH) and World Health
• (8) 532 6690/Smart: 0919-
Organization (WHO). Report
777-7377
inaccurate information to your
• Globe: 0966-725-5961
platform and let anyone posting/
f. Commission on Human Rights:
sharing it know (e.g., via private
(08) 294 8704/TM: 0936-068-0982/
message or commenting on the
Smart: 0920-506-1194/
post).

56
Email: chad.pasco.chr@gmail.com
• Cook for a loved one. Check the
extra ingredients in your kitchen
and make a special meal for your
family or friend. You can also
make a simple coffee, hot choco
or any drink for someone.

• Shelter and feed unattended

animals. Be careful in
approaching strays to protect
yourself from rabies too.

• Practice patience. This might sound

simple but for some, this may mean
a lot! Try to bring peace and harmony
into your home by practicing
patience instead of jumping directly
into anger. It’s also important to
note that everyone is stressed and
uncertain these days. Try not to be
• Help in the household chores at
hard on your family members or
home. You may offer to:
roommates during this time.
a. Tidy up room
b. Prepare meals
c. Clean table after meal
d. Wash dishes
e. Fold laundry
f. Disinfect the house
g. Clean the comfort room

57
 Acts of Service
• Put an inspiring note on an area in
your house that could easily be seen
by those you consider a “frontliner”
in your home. This is a simple
but sweet way to cheer them up
throughout the day.

• Say a prayer for someone — or

even with someone. What a
beautiful thing to do for/with
those around you — even if those
whom you’ve prayed for don’t
know that you’ve kept them in
your heart.

• Call a friend or a relative and give

• Share the D-I-Y facemasks you
made to your family, friends,
neighbors and even frontliners.
them ideas on healthy and cheap
meals you have searched online.
Also, inform them of the wellness
activities that may also help them
cope with this current situation.

• Compliment someone at home or

in your circle of friends. Let them
know how much you appreciate

58 them. Kind words will certainly

never go out of fashion.
WORDS TO LIVE BY
Bible Verse
“Psalms 91:1-16

Whoever dwells in the shelter of the Most High will rest in the shadow of
the Almighty.
I will say of the Lord, “He is my refuge and my fortress,
my God, in whom I trust.”
Surely he will save you from the fowler’s snare
and from the deadly pestilence.
He will cover you with his feathers, and under his wings you will find
refuge;
his faithfulness will be your shield and rampart.
You will not fear the terror of night, nor the arrow that flies by day,
nor the pestilence that stalks in the darkness,
nor the plague that destroys at midday.
A thousand may fall at your side, ten thousand at your right hand,
but it will not come near you.
You will only observe with your eyes
and see the punishment of the wicked.
If you say, “The Lord is my refuge,”
and you make the Most High your dwelling,
No harm will overtake you,
no disaster will come near your tent.
For he will command his angels concerning you
to guard you in all your ways;
they will lift you up in their hands,
so that you will not strike your foot against a stone.
You will tread on the lion and the cobra; you will trample the great lion and
the serpent.
“Because he loves me,” says the Lord, “I will rescue him;
I will protect him, for he acknowledges my name.
He will call on me, and I will answer him;
I will be with him in trouble,
I will deliver him and honor him.
With long life I will satisfy him and show him my salvation.”

59
 Dua
“Allahumma laka aslamtu, wa bika amantu, wa ‘alyka tawakkaltu, wa
ilayka anabtu, wa bika khasamtu. Allahumma a’udhu bi ‘izzatika, la ilaha
illa anta an tadullaniy, antal hayyul ladhiy la tamuwt, wal jinnu wal insu
yamuwtun.

O Allah! To You I have submitted, and in You do I believe, and in You I put
my trust, to You do I turn, and for You I argued. O Allah, I seek refuge with
You through Your Power; there is none worthy of worship except You Alone;
that You safeguard me against going astray. You are the Ever Living, the
One Who sustains and protects all that exists; the One Who never dies,
whereas human beings and jinn will all die.”

Quote of the Day

“All the adversity I’ve had in my life, all my troubles and obstacles, have
strengthened me… You may not realize it when it happens, but a kick in the
teeth may be the best thing in the world for you.” —Walt Disney

Salawikain
Pulutin ang mabuti, iwaksi ang masama.

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