7

Health
Quarter 3 – Module 5:
Coping Up with Stress
Health – Grade 7
Quarter 3 – Module 5: Coping Up with Stress
First Edition, 2020

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 7
Health
Quarter 3 – Module 5:
Coping Up with Stress
Introductory Message
For the facilitator:
As a facilitator, you are expected to orient the learners on how to
use this module. You also need to keep track of the learners' progress
while allowing them to manage their own learning at home.
Furthermore, you are expected to encourage and assist the learners as
they do the tasks included in the module.

For the learner:

As a learner, you must learn to become responsible of your own
learning. Take time to read, understand, and perform the different
activities in the module.
As you go through the different activities of this module be
reminded of the following:
1. Use the module with care. Do not put unnecessary mark/s on
any part of the module. Use a separate sheet of paper in
answering the exercises.
2. Don’t forget to answer Let Us Try before moving on to the other
activities.
3. Read the instructions carefully before doing each task.
4. Observe honesty and integrity in doing the tasks and checking
your answers.
5. Finish the task at hand before proceeding to the next.
6. Return this module to your teacher/facilitator once you are done.
If you encounter any difficulty in answering the tasks in this
module, do not hesitate to consult your teacher or facilitator. Always
bear in mind that you are not alone. We hope that through this material,
you will experience meaningful learning and gain deep understanding
of the relevant competencies. You can do it!

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 Let Us Learn
In life, everyone may face different stressful situations that may
affect one’s thoughts and feelings. However, if you are aware of
your ways
of coping, you will handle it properly. This module seeks to achieve the
learning competency Differentiates healthful from unhealthful
strategies in coping with stress (H7PH-IIId-e-35). And we will focus our
learning objectives with the following:
1. Identify healthful and unhealthful coping strategies as one faces
stress.
2. Differentiate healthful and unhealthful strategies in coping with
stress.
3. Imbibe positive thinking during stressful days.

Let Us Try
How Should I Cope with Stress?
Instruction: Inside the box are strategies of coping up with stress. Identify
whether it is a healthful or unhealthful strategy and write it on the boxes
provided below.

 Overeating and weight gain.  Sleeping too much.

 Accept yourself as you are.  Exercise and eat regular meals

 Drinking too muchcohol.  Watching endless hours of TV.

 Underer weight loss.  Visualize and practice feared situations.

 Practice consistent discipline.  Talk about with problems with others.

1
Guide Questions:
1. What do you think are the healthful strategies in coping up with stress?

.
2. What about the unhealthful strategies?

.
3. What are your ideas about the difference between the healthful and
unhealthful strategies in coping up with stress?

Let Us Study
Healthful and Unhealthful Strategies in Coping with Stress
Stress in life come and go, and our mind tries to understand it. But it
is not just the mind that works hard to fight or flight stress. Different
emotions will also rise to every challenge that happens in our life.
It may sound like a negative term, but in truth, stress is neither
negative nor positive. It could be positive or negative, depending on how we
deal with stress. The choice is up to everyone (Vincent, 2012).
When stress, problems, or uncomfortable emotions are present, we
take action to deal with it as our coping strategies. Instant gratification or
relief is often provided from an unhealthy coping strategy, but they have
long-term negative consequences. In contrast, healthy coping strategies
contribute to long-lasting positive outcomes even though they do not
always feel good in the moment (Esch, T. & Stefano, G. B. (2010).
 Healthful Strategies Unhealthful Strategies
 Talk about problems with others.  Watching endless hours of TV
 Take deep breaths, accompanied  Withdrawing from friends or
by thinking or saying aloud, “I partners or, conversely
can handle this.” jumping into a frenzied social
 Perform progressive muscle life to avoid facing problems
relaxation, which involves  Overeating or weight gain
repeatedly tensing and relaxing  Undereating or weight loss
large muscles of the body.  Sleeping too much
 Set small goals and break tasks  Drinking too much alcohol
into smaller, manageable chunks.  Lashing out at others in
 Exercise and eat regular meals. emotionally or physically
 Get proper sleep. violent outbursts
 Practice consistent, positive  Taking up smoking or smoking
discipline. more than usual
 Visualize and practice feared  Taking prescription or over-
situations. the- counter drugs that
 Focus on what you can control promise some form or relief,
(your reactions, your actions) and such as sleeping pills, muscle
let go of what you cannot (other relaxants, or anti-anxiety pills
people’s opinions and  Taking illegal or unsafe drugs
expectations).
 Work through worst-case
scenarios until they seem
amusing or absurd.
 Lower unrealistic expectations.
 Schedule breaks and enjoyable
activities.
 Accept yourself as you are;
identify your unique strengths
and build on them.

Let Us Practice
Fighting My Stress Away!
Instruction: Write inside the boxes your own healthful strategies on coping
with stress that will lead you to succeed in life. Also, inside the circles below,
write unhealthful strategies that will make you stay in your stressful
situation.
 Let Us Practice More
Stress-Free Wall
Instruction: Create a Stress-free Wall. Draw five or more images
that will make your day stress-free. Describe each image as to why it will
make you stay positive for every single day.

My Stress-free Wall
 Rubric
3 2 1
Image All graphics are Drawings enhance Drawings do not
engaging. the texts. enhance the texts.
Explanation Well written and Adequately written Poorly written and
organized, clear, and organized, organized, unclear, and
and easy to clear, and hard to follow.
follow. reasonably easy to
follow.
Creativity Creatively Balanced and Not balanced and
enhances all uncluttered. cluttered.
information.

Let Us Remember

Coping Up with Stress

al and emotional well-being stays fit if we practice healthful coping strategies to manage stress.

sion to be mentally and emotionally healthy lies in the individual's focus on staying healthy even in times of challenge

c in every situation and learn to talk with others to help you cope with stress.

body and mind begin with your determination to stay positive in life and achieve long-lasting positive outcomes.
 Let Us Assess
Direction: Encircle the letter of your answer

1. Healthy coping strategies don’t always feel good in the moment unlike
unhealthy coping strategies that .
A. Contribute to long-lasting positive outcomes
B. Achieve short-term negative consequences
C. Provide emotional fitness
D. Provide instant gratification or relief

2. Break and enjoyable activities are healthful strategies to cope with stress,
but it becomes unhealthful when .
A. You always do it even without a schedule.
B. You think of the problem positively after the break or activity.
C. You feel good during the break.
D. You think it is a waste of money.

3. Eating is one strategy to stay fit during stressful days. When does eating
become an unhealthful strategy to cope with stress?
A. When you eat nutritious food during mealtime
B. When you eat junk food and more chocolates anytime
C. When you prepare and eat a healthy balanced diet
D. When you eat regular meals

4. How does being focused on what you can control be a healthful strategy
to cope with stress?
A. By being directed on your reactions and your actions
B. By not letting go of other people’s opinions and expectations
C. By lashing out at others in emotionally or physically violent outbursts
D. By not visualizing feared situations

5. Watching television can reduce stress. However, it may be an unhealthy

way to manage stress when .
A. You only watch educational programs on TV
B. You only watch programs that promote good values
C. You watch endless hours of entertainment TV programs
D. You only watch during your free time

6. Why is it a healthy strategy to talk to others about your problems?

A. It can release pent-up feelings.
B. It may help you to find a solution to the problem.
C. You may find new ideas to help you move forward.
D. It will also become other people’s problems.

7. Watching endless hours of TV can release stress.

A. True, it can add more benefits after exercise.
B. False, too much sitting can have many different bad health effects.
C. True, it can give good thinking skills.
 D. False, it will give you more time for yourself.

8. Which of the following prescription or over-the-counter drugs can help

you when you have stress?
A. sleeping pills
B. muscle relaxants
C. vitamins
D. anti-anxiety pills

9. One of the following is a negative way of thinking during stressful days.

A. Accept yourself as you are.
B. Identify your unique strengths.
C. Develop life skills.
D. Never face the problems.

10. Taking deep breaths, accompanied by thinking or saying aloud, “I can

handle this” is a healthful way of coping with stress. Which of the
following is a similar way?
A. “I want to run away from this.”
B. “I can’t make it happen.”
C. “More smiling, less worrying.”
D. “I wish... I wish I were dead.”

Let Us Enhance
Based on what you have read and understood from the content and
activities above, answer the question:
1. How important is it to know the difference between healthful and
unhealthful strategies in coping with stress?

Let Us Reflect
Congratulations! You have accomplished lesson 5, and you did a
great job! Keep in mind to practice healthful strategies in coping with stress
as you aim to live a healthy life.
 Let Us Try

Healthful Strategies:
Accept yourself as you are.
Exercise and eat regular meals
Visualize and practice feared situations.
Practice consistent discipline.
Talk about with problems with others.

Unhealthful Strategies:
Overeating and weight gain.
Sleeping too much.
Drinking too much alcohol.
Undereating or weight loss.
Watching endless hours of TV.

Let Us Practice
Answers will vary.

Let Us Practice More Answers will vary.

Let Us Assess
D D
A B
B C
A D
C C

Let Us Enhance
Answers will vary.
 References

Esch, T. & Stefano, G. B. (2010). The neurobiology of stress management.

Retrieved from https://www.therapistaid.com/worksheets/healthy-
unhealthy-coping-strategies.pdf on August 26, 2020.

Free SVG. (2018). Questioning Kid. Retrieved from

https://freesvg.org/questioning-kid on July 10, 2020.

Harvard Medical School. (N.D.) Retrieved from

https://www.health.harvard.edu/healthbeat/watch-out-for-unhealthy
-responses-to-stress on June 20, 2020.

Johns Hopkins Bloomberg School of Public Health. (2014). Managing Stress

in Teens and Adolescents: A Guide for Parents. Retrieved from
https://www.bradleyhospital.org/managing-stress-teens-and-
adolescents-guide-parents on June 20, 2020.

Medical Encyclopedia. (2018). Stress and your health. Retrieved from

https://medlineplus.gov/ency/article/003211.htm on June 20, 2020.

Pinterastudio. (N.D.). Success. Retrieved from https://pixabay.com/illustr

ations/success-journey-challengeobstacle-3814608/ on July 10,
2020.

Vincent, Tish. (2012). Stress Management, Healthy Vs. Unhealthy. Retrieved

from https://www.michbar.org/file/barjournal/article/documents/
pdf4 article2051.pdf on June 20, 2020.
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