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The 2020 O/SG PFA Modules Supplemental To The SEES Manual
The 2020 O/SG PFA Modules Supplemental To The SEES Manual
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Grade and Section
The 2020 O/SG PFA Modules Supplemental to the SEES Manual
2020 Supplemental Self-Guided SEES Modules 1 - 4
Module I on PFA: Validating and Normalizing Feelings
Introduction
How are you feeling today? You are now on page 1 of a set of pages that will contain
modules to help you talk about your experiences during the months of lockdown due to the
pandemic or maybe due to another disaster. I am sure you are eager to participate because
there are many things to talk about. There will be a total of 4 modules for you to answer in
order to complete this task.
You will be doing a lot of activities, and you will also learn from the readings and infographics
provided in this booklet. The aim of these activities is to help you feel better as you are
provided with ways to react to all the disruptions caused by the pandemic or the disaster.
After you are done answering all the 4 modules, you will need to submit these back to me so
that I can give you feedback on your answers. Let’s begin.
Using the lines on the next page, write to a friend about the following:
During the months of lockdown, what were the 5 routines or reactions you did at home?
An example would be; “I slept most of the time.” Or, “I watch television/GMA7/AbsCbn.”
Others may say,” Nothing. I help in the household chores.” Number them from 1-5, and write
them down on the front part of your letter.
On the back page of your letter, write to your friend about your feelings towards your
reactions or routines. An example of feeling would be; “I felt bored.” Or, “I felt afraid.”
Others may say, “I experienced anxiety.” You can repeat your feelings, but, you may not
repeat the routines or reactions. You can explain why you felt that way or why you reacted
that way. You do not need to write a long letter. A short one will do.
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Once you are finished writing, I would like you to read the information entitled Common
Reactions of Students to Stressful Events. Compare your feelings to the feelings written
inside the box. Are there commonalities? Were there feelings that you also felt but that you
were not able to mention in your letter?
Analysis
What are the common feeling/s to the usual routines of your everyday life? What are your
shared human experiences of Covid-19 or of the disaster that hit your town? Are they
similar? Are they dissimilar? Now that you have recognized your common humanity, you feel
a sigh of relief from knowing that you were not alone. You can empathize with each other.
You accept each other. These are all normal feelings to stressful situations..If you wish, you
can take a photo of the letter and share it with your friend. I hope this empowers you to go on
living.
Please read the handout entitled: When Terrible Things Happen. I am certain it will help you
learn more about how you can help yourself.
There are a wide variety of positive and negative reactions that students can experience during and
immediately after crisis situations. These Include:
Intrusive reactions
• Constantly being “on the lookout” for danger, startling easily, or being jumpy
• Irritability or outbursts of anger, feeling “on edge”
• Difficulty falling or staying asleep, problems concentrating or paying attention
• Reactions to places, people, sights, sounds, smells, and feelings that are reminders of the disaster
• Reminders can bring on distressing mental images, thoughts, and emotional/physical reactions
• Common examples include: sudden loud noises, sirens, locations where the disaster occurred, seeing
people with disabilities, funerals, anniversaries of the disaster, and television/radio news about the disaster
What Helps
• Talking to another person for support or spending time with others
• Engaging in positive distracting activities (sports, hobbies, reading)
• Getting adequate rest and eating healthy meals
• Trying to maintain a normal schedule
• Scheduling pleasant activities
• Taking breaks
• Reminiscing about a loved one who has died
• Focusing on something practical that you can do right now to manage the situation better
• Using relaxation methods (breathing exercises, meditation, calming self-talk, music)
• Participating in a support group
• Exercising in moderation
• Keeping a journal
• Seeking counseling
Now that you knew that what you were feeling or how you were reacting was similar to the
one on the list, how do you feel now about yourself? Always remember that your reactions to
the stressful situation are normal at the moment or until about three months. Most young
people will react in the same manner. You are not being crazy when you have those
feelings. Also, the next time you feel that way, try to take ten deep breaths. Slowly. And then
try to do letter writing and send the letter to your close friends. This will help you calm down.
Can we try to do that together? Count 1-10 as you breathe in and out.
APPLICATION
Today you learned that our reactions to the stressful events of Pandemic or any other form
of disaster were normal and valid. How does this new learning that my reactions and feelings
toward Covid-19/disaster were normal after all help me?
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How can you apply this learning to your life especially after experiencing such a pandemic?
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Closure
Read your letter again. Compare how you feel now that you know that those feelings were
normal and valid? Say to yourself: my feelings are valid. My reactions are normal. My feelings
and reactions are valid and normal.
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Introduction
So far, we have discussed your routines and feelings during the past few months of
pandemic. Today, we shall focus on how to manage your feelings.
Remember when I asked you to identify your feelings and reactions to Covid-19/disaster?
Can you recall what those feelings were? Now. I want you to consider some ways to help
you manage your feelings of stress and anxiety
I want you to stay outdoors and play, “Catch the Ball” with your sibling or friend. If it is not
possible for you to do this with someone, you can also just throw the ball towards a wall then
catch it. After throwing and catching the ball for a while, think, “what am I catching”?
Imagine that what you are catching are feelings. Those were some of the feelings you
caught during the lockdown/pandemic/disaster. They are feelings of fear, boredom, anxiety,
etc. Stop playing for a moment. You accepted the ball. Hold it. Look at it. Accept the feeling.
Say to yourself, “Yes, I was feeling afraid.” Or “Yes, I was feeling anxious.”
Catching your Feelings It is always good to catch what you are feeling. It is a normal and
valid feeling. It’s okay to Not feel okay. But they are real and true only as the not-so-normal
situation that triggers it.
It is ok to not feel okay, in a not-so-ok-situation like the pandemic or any disaster. Now, I
want to invite you to do some diaphragmatic breathing. Breathe in (Inhalation of Air). A very
slight pause before you exhale. Breathe out (exhalation of air). Breathe in (inhalation of Air).
A very slight pause before you inhale. Breathe out (exhalation of air). Release all the
feelings.
Check your Feelings Were those feelings helpful to me? You will probably answer with both
a yes and a no. That means that some of your feelings were helpful but others were not. For
instance, if you keep feeling fearful, do you need to stay in fear for long? How helpful is fear
to you? How accurate or appropriate is the feeling of anxiety, now? How helpful is it to
always be worrying about things? While thinking about this, Breathe in and Breathe out (5x).
Alternative Activities
You can also do other breathing exercises, yoga poses, tai-chi with humor injected into it,
engaging in sports but in a non-competitive manner, or dance moves using both slow and
fast beats.
ANALYSIS
What do you feel? What do you think was the point of Catching, Checking and Changing
your feelings?
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What was the reason why you had to reframe your thoughts?
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ABSTRACTION
Can you compare how you feel right now with how you felt before we started with the
activity? Do you see some changes? Are the feelings positive? What are these new changes
in the way you feel at the moment?
Use the columns below labeled with the words “Before” on one side and “After” on the other
side. Under the word Before, write your feelings during the pandemic/disaster. Under the
word After, write your feelings at this very moment, after going through the Catch, Check
and Change Exercise.
APPLICATION
How can you apply your newfound knowledge to your daily life? After going through the
activity, I learned that the feelings that I CAUGHT could be…
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Tell yourself: The next time when I experience intense feelings, I would take a deep breath
5X to calm down, and then check, change the feelings by reframing my thoughts.
CLOSURE
As a way to close the session, repeat this line to yourself: “Emotions can be caught (like in a
ball), checked (on helpfulness or usefulness and accuracy) and changed.”
Materials: pen
in your home where it would be visible to all members of your household. The list contains
numbers, names, and addresses of certain government and non-governmental offices that
we may all approach in order to have our family’s needs addressed. You can add other
emergency contact information to this list.
Let us now discuss the list of common needs of people after they have experienced a
disaster:
General To find missing family members, to provide medical assistance to those who
were hurt, to gain access to list of casualties, to know how many were affected,
to provide proper burial facilities for those who have passed on
Food and Water To provide waterline to homes, to gain access to source of water for multiple
purposes, food for x number of days
Family Goods Blankets, clothes, beddings, tarp, flashlight, storage boxes, underwater, dignity
kits, disinfectants/alcohol
Would this list be complete? What do you think are the needs that are missing? Let us talk
about the needs of people during a pandemic. Look at the table below to find out how best to
access these needs:
Now look at the Needs Form below. On the first column, list down all the members of the family
whom you live with. On the second column, identify the immediate needs of this person that your
family cannot address as of this moment. On the third column, identify where you can refer this
person to or who you can approach in order to ask for help regarding the needs of this
person. If you do not know anyone who can help that person, just leave it blank first.
Needs Form
Family/Relative/Friend Current Immediate Need Refer to
Can we talk about what you think your own needs are? Who can you approach in order to address
your own needs?
ANALYSIS
Why do you think it is important for all of you to learn about whom you can go to for your own
needs and the needs of your family?
Why do you think it is important for you to learn about whom you can go to for your own needs and the
needs of your family?
I would like to commend you for knowing whom you can approach in times of need. I am happy
to know that they too have a good support system in you. It’s good to know that they can depend
on you.
Think about news reports that showed how at times, even these linkages could not do their
responsibilities efficiently. Why do you think these groups had a hard time? Can you also recall some
great or good stories about how other groups were able to help you very well?
Rationale
Introduction
Hi! During the first day, we discussed validating and normalizing our feelings. Last Tuesday, we
talked about how to calm down and manage our feelings. Yesterday, we talked about our needs
and how to address them. How are you today? You just have one last module to do before you
reach the end of these PFA sessions. Today, we will focus on your sources of strength. This is
our way of reminding that you have resources within yourself or with others that have allowed
you to begin to face the new normal-your process of recovery.
One the next page is a drawing of a kite or what we call a saranggola. Another name for it is,
Guriyon or Bulador. Among the Cebuanos, it is called Banog-Banog. Can you tell me what
makes it go up in the air? You are right, it needs the wind to go up in the air. What can make it
strong enough to not break by air? It needs good needs a strong brace. It needs good material. It
needs a line or a long string. The paper must be properly glued. And it needs a strong brace.
Just like a kite, you too have what it takes to fly. On each part of the kite’s diamond, Kindly write
down what you think are your sources of strength. What makes you strong despite what you
have gone through during the past few months of pandemic? An example would be, “ang
pagiging matatag, buo ang loob, masayahin, at may tiwala sa sarili.”
Can you also identify what or who acts like the wind for you? Who provides you with support?
Who or what helps you soar? On the areas outside the kite, write down the names of these
people or things that act like the wind for you.
Take time to color your drawing. Below it, write a brief explanation about your sources of strength
and the people and things who act like the wind to help you fly or soar.
What have you realized about yourself after drawing the kite?
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ABSTRACTION
How are you similar to the kite? What are your strengths as a person?
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APPLICATION
The next time you feel weak, imagine your saranggola in order to remind yourself that you have
a number of sources of strength? Finally, can you write a poem with one stanza and 4 lines
(isang saknong na may 4 na linya o taludtod ng tula) about your sources of strengths?
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CLOSING
Facing the mirror, read and recite out loud the poem you have written about your sources of strength.