Republic of the Philippines

Department of Education
REGION V - BICOL
SCHOOLS DIVISION OF LEGAZPI CITY
BARIIS ELEMENTARY SCHOOL
BARIIS, LEGAZPI CITY

PSYCHOSOCIAL SUPPORT ACTIVITY SHEET

Tense and Relax Gr. 4
Title: ____________________________________________ Level: ________________
15-20 minutes
Time: ________________
Description and This is a simple relaxation technique to relieve stress in
Objectives school or at home.
Healing Self-awareness, self-regulation
Component
Learning Listening, following instructions
Component
You will need No materials required
Where to do the Indoors
activity
Groupings Indoors
1. Gather the learners and ask them if they ever feel like they’re going to explode. Do they
ever feel nervous or upset? Let the learners share what they do when they get nervous.
2. Demonstrate how to do the following exercises to shake off difficult feelings.
Tense and Relax
Tell the learners to stand up and then bend over from the waist like a rag doll. Show
them how to wiggle their arms and relax. When you say “tense” they should stand up
straight and make their body as stiff as they can. Have them tense up and be tight for 10-
15 seconds; then say “relax” as they bend over and
Directions
relax again. Continue saying “tense and relax” every 15
seconds.
Balloons
Ask the learners to get in a very small ball shape on the floor. Tell them to pretend that
they are a balloon and to slowly fill themselves with air...bigger and bigger until they are
standing with arms outstretched, feet apart, and cheeks full of air. Now have them slowly
let all the air out as they exhale and return to a small ball on the floor. Continue inhaling
and blowing up like a balloon then slowly exhaling.
DISCUSSION GUIDE
Discussion What did you notice about your body as you tensed up and relaxed, or stretched out and
Questions turned into a ball?
Which feels more natural to you?
WRAP UP DISCUSSION / ACTIVITY
Our bodies carry stress and anxiety everyday. There is such a thing as good stress. This
Wrap Up
type of stress gives us energy. Then there’s not so good stress that stays in our bodies.
Discussions
When we are carrying a lot of stress or anxiety, our bodies tend to be tight. It’s important
to pay attention to our bodies so we can help our bodies relax.
For follow-up at FOR FOLLOW-UP AT HOME
home Ask learners to teach this activity to their parents and to practice it at home just for fun!

Prepared by:

RIZZA DE MESA-PAVIA
Teacher Noted:

MHARK ALAN M. PEÑA

ESP 1

PSYCHOSOCIAL SUPPORT ACTIVITY SHEET

Address: Purok 2 Bariis, Legazpi City

Telephone: (0917) 7178389
Email: 114468@deped.gov.ph
 Republic of the Philippines
Department of Education
REGION V - BICOL
SCHOOLS DIVISION OF LEGAZPI CITY
BARIIS ELEMENTARY SCHOOL
BARIIS, LEGAZPI CITY

Tense and Relax Gr. 4

Title: ____________________________________________ Level: ________________
Time: 15-20 minutes
________________
Description and This is a simple relaxation technique to relieve stress in
Objectives school or at home.
Healing Self-awareness, self-regulation
Component
Learning Listening, following instructions
Component
You will need No materials required
Where to do the Indoors
activity
Groupings Indoors
1. Gather the learners and ask them if they ever feel like they’re going to explode. Do they
ever feel nervous or upset? Let the learners share what they do when they get nervous.
2. Demonstrate how to do the following exercises to shake off difficult feelings.
Tense and Relax
Tell the learners to stand up and then bend over from the waist like a rag doll. Show
them how to wiggle their arms and relax. When you say “tense” they should stand up
straight and make their body as stiff as they can. Have them tense up and be tight for 10-
15 seconds; then say “relax” as they bend over and
Directions
relax again. Continue saying “tense and relax” every 15
seconds.
Balloons
Ask the learners to get in a very small ball shape on the floor. Tell them to pretend that
they are a balloon and to slowly fill themselves with air...bigger and bigger until they are
standing with arms outstretched, feet apart, and cheeks full of air. Now have them slowly
let all the air out as they exhale and return to a small ball on the floor. Continue inhaling
and blowing up like a balloon then slowly exhaling.
DISCUSSION GUIDE
Discussion What did you notice about your body as you tensed up and relaxed, or stretched out and
Questions turned into a ball?
Which feels more natural to you?
WRAP UP DISCUSSION / ACTIVITY
Our bodies carry stress and anxiety everyday. There is such a thing as good stress. This
Wrap Up
type of stress gives us energy. Then there’s not so good stress that stays in our bodies.
Discussions
When we are carrying a lot of stress or anxiety, our bodies tend to be tight. It’s important
to pay attention to our bodies so we can help our bodies relax.
For follow-up at FOR FOLLOW-UP AT HOME
home Ask learners to teach this activity to their parents and to practice it at home just for fun!

Prepared by:

MARY ROSE A. LERON

Teacher Noted:

MHARK ALAN M. PEÑA

ESP 1

Address: Purok 2 Bariis, Legazpi City

Telephone: (0917) 7178389
Email: 114468@deped.gov.ph