PERSONAL DEVELOPMENT

Quarter 1- Module 4:

COPING WITH
STRESS IN MIDDLE
AND LATE
ADOLESCENCE
Personal Development
Alternative Delivery Mode
Quarter 1 — Module 4: COPING WITH STRESS IN MIDDLE AND LATE ADOLESCENCE
First Edition, 2020

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Published by the Department of Education — Division of Cagayan de Oro

Schools Division Superintendent: Dr. Cherry Mae L. Limbaco, CESO V

Development Team of the Module

Author/s:Emily A. Tabamo
Reviewer:Nancy L. Cairel
Illustrator and Layout Artist:Emily A. Tabamo Design and Layout Evaluator: Joyce Ann M. Amores

Management Team Chairperson:

Dr. Arturo B. Bayocot, CESO III
Regional Director

Co-Chairpersons: Dr. Victor G. De Gracia Jr., CESO V

Assistant Regional Director
Cherry Mae L. Limbaco, PhD, CESO V
Schools Division Superintendent
Rowena H. Para-on, PhD
Assistant Schools Division Superintendent
Mala Epra B. Magnaong, Chief ES, CLMD

Members Neil A. Improgo, EPS-LRMS Bienvenido U. Tagolimot Jr., EPS-ADM Loreb

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Department of Education • Republic of the Philippines
PERSONAL DEVELOPMENT
Quarter 1- Module 4:

COPING WITH
STRESS IN MIDDLE
AND LATE
ADOLESCENCE

This instructional material was collaboratively developed and reviewed by educators from p

and
recommendationstotheDepartmentofEducation at

We value your feedback and recommendations.

 Table of Contents
What This Module is About...................................................................................1
What I Need to Known..........................................................................................1
How to Learn from this Module.............................................................................1
Icons of this Module..............................................................................................2
What I Know.........................................................................................................3

Lesson 1: Understanding of Mental Health and Psychological Well-Being to

Identify Ways to Cope with Stress during Adolescence
What's In: What is Mental Health?....................................................5
What's New: Mental Health Matters...................................................7
What Is It: 4 Basic Dimensions of Health and Well-Being..................8
What's More: Activity 1: Express Yourself.........................................9
What's More: Activity 2: Wellness....................................................10
What's More: Activity 3: My Pandemic Message..............................12

Lesson 2: Identify Causes and Effect of Stress in Life

What's In........................................................................................13
What's New Activity 4: Are you Happy or Sad?...............................14
What's New: Activity 5: My Diary.....................................................14
What's More: Activity 6: X Factor.....................................................15
What's More: Activity 7: Checkmate.................................................16
What I Can Do: Activity 8: Stress Exploration..................................17

Lesson 3: Demonstrating Personal Ways to Cope with Stress and Maintain

Mental Health
What's New: Activity 9: Introduction to Stress Management............18
What's More: Activity 10: Healthy and Unhealthy Coping Strategy .
19 What's Is It: Tips for Reducing or Controlling Stress.
.......................................................................................................
20

What I have Learned..........................................................................................22

Additional Activities.............................................................................................23
Assessment: Post-Test.......................................................................................24
Answer Key........................................................................................................26
References........................................................................................................27

Department of Education • Republic of the

 lcome to
PERSONAL
DEVELOPMENT
MODULE 4
Coping with Stress
in Middle and Late
Adolescence

To the Sfticfenf of Personal Oeve/opmenf:

Hello dear learners. Welcome to the fourth module.

Stress is a natural part of life. It is a part of life that

everyone must face and learn how to cope with. Some
people are able to manage stress well, while others tend to
really struggle to cope.

Stress can lead to other issues, like anxiety, depression,

motivation issues and relationship issues, so it is
important for people to know and practice proper stress
management skills to cope with life stressors.

When experiencing long-term stress, your brain is

exposed to increased levels of a hormone called cortisol.
This exposure weakens your immune system, making it
easier for you to get sick.
If you're living with high levels of stress, you're putting your entire well-being at risk.
Stress wreaks havoc on your emotional equilibrium, as well as your physical health. It
narrows your ability to think clearly, function effectively, and enjoy life. It may seem
like there's nothing you can do about stress. The bills won't stop coming, there will
never be more hours in the day, and your work and family responsibilities will always
be demanding. But you have a lot more control than you might think.

This module talks about few effective stress management to help you break the hold
stress has on your life, so you can be happier, healthier, and more productive. The
ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun—
and the resilience to hold up under pressure and meet challenges head on. But
stress management is not one-size-fits-all. That's why it's important to experiment and
find out what works best for you. The following stress management tips can help you
do that.

After going through this module, you are expected to:

1. Discuss understanding of mental health and psychological well-being
to identify ways to cope with stress during adolescence
EsP-PD11/12CA-Id-4.1
2. Identify causes and effects of stress in one's life
EsP-PD11/12CS-If-5.2
3. Demonstrate personal ways to cope with stress and maintain mental health
EsP-PD11/12CS-Ig-5.3

How to Learn from this Module

To attain the goals of this module, please do the following;
1. Take your time to read and understand the concepts in this module.
2. Follow the instruction carefully in every given task.
3. Answers all the given test and exercise
4. Work on the activities in this module and in every performance task given.
5. Take the Post-Test after you are done with all the lessons and activities in
the module
6. Familiarize yourselves with the given terms.
7. Meet with your teacher. Ask him/her about any difficulty or confusion you
have encountered in this module.
8. Finally, prepare and gather all your outputs and submit them to your teacher.
9. Please write all your answers of the tests, activities, exercises, and others

1
on your separate activity notebook.

2
ICONS OF THIS MODULE
ICON LABEL IN THE MODULE DETAILS
What I Need to Know This part contains learning
objectives that are set for you
Learning
to learn as you go along the
Objectives module.
What I Know This is an assessment as to
your level of knowledge to the
Pre-Assessment
subject matter at hand,
meant
specifically to gauge prior related
What's In This part connects the current
lesson with the previous lesson
Review Activity
by going over points that were
taught or learned previously.
What's New This part introduces the new
lesson through various
Motivational Activity
activities like story, an activity,
a poem, a song, or a situation.
What Is It This a brief discussion of the
lesson as a way to deepen
Lesson Proper
your discovery and
understanding of the concept.
What's More These are follow-up activities
that are intended for you to
Performance Task
practice further in order to
master
the competencies.
What I Have Learned Activities designed to process
what you have learned from the
Generalization
lesson.
What I Can Do These are tasks that are
designed to showcase your
Application
skills and knowledge gained
and applied into real life
concerns
Assessment This part evaluate your level of
mastery in achieving the
Post-Assessment
learner's objectives.

Additional Activities Thus are activities in any form

3
 that can increase the strength
Enrichment
of the response and tends to
induce repetitions of
actions/learning.

4
 PRE-ASSESSMENT
As an initial activity, you will be assessed on your prior knowledge about finding the
answers to the research questions. This is to find out what are the things you need
to learn more about the subject matter.
Multiple Choice: Encircle the letter of the best answer.
1. It is a positive concept related to the social and emotional wellbeing of
individuals and communities
A. Mental C. Mental illness
disorder D. Psychological well-being
B. Mental health

2. It is quite similar to other terms that refer to positive mental states, such
as happiness or satisfaction, and in many ways it is not necessary, or
helpful to worry about fine distinctions between such terms.
A. Mental disorder C. Mental illness’
B. Mental health D. Psychological well-being

3. It can affect your mental health in some areas of life.

A. Appetite C. Relationships with other
B. Energy levels D. All of the about

4. It is a physical, mental, or emotional strain or tension resulting from adverse

or very demanding circumstances. It is the body's response to a
threatening situation or to change.
A. Mental Health C. Well-Being
B. Stress D. Stressor

5. Why should mental health matter to you and your family?

A. When your mental health suffers, it can become hard to enjoy life.
B. Many of these changes can make it harder to enjoy a balanced and
rewarding life.
C. Everyone can benefit from learning how to enhance and protect their
mental health.
D. All of the above

6. They have a major influence upon mood, our sense of well-being,

behaviour, and health.
A. Mental Health C. Well-Being
B. Stress D. Stressor

7. It refers to a positive and healthy response of the body from a stressor. It

produces good feelings to one's well-being.
A. Distress C. Stress

5
D. Eustress D. Depressed

6
 8. It refers to a negative reaction of the body towards a given stressor.
A. Distress C. Stress
B. Eustress D. Depressed

9. Which of the following situations develop eustress‘?

A. Attending a birthday party
B. Arguing with a classmate
C. Losing a cellphone
D. Getting a failing mark

10. Which of the following may help teens in coping with stress EXCEPT?
A. Get enough rest
B. Focus on your weaknesses
C. Engage in physical activity
D. Do things that make you happy

11. Which of the following is an Unhealthy coping strategy?

A. Procrastination
B. Healthy eating
C. Relaxation technique
D. Using social Support

12. Which of the following statement is NOT true about mental health?
A. Mental health can affect many areas of your life.
B. Mental health affects how we think, feel, and act.
C. Mental health includes our emotional, psychological, and social well-being.
D. Mental health can't determine how we handle stress, relate to others,
and make choices.

13. Stressors include

A. daily hassles
B. major life changes
C. life circumstances
D. all of the above

14. These are the ways you act and respond to your environment
A. Behavior C. Thoughts
B. Body Actions D. Emotions

15. Mental health can influence

A. How you feel about yourself, the world and your life
B. Your ability to solve problems and overcome challenges
C. Your ability to achieve your goals
D. All of the above

7
 Lesson

HAT IS MENTAL HEALTH?

Mental health includes our emotional, psychological, and social well-being. It affects
how we think, feel, and act. It also helps determine how we handle stress, relate to
others, and make choices. Mental health is important at every stage of life, from
childhood and adolescence through adulthood.

Mental health is a positive concept related to the social and emotional wellbeing of
individuals and communities.
Having good mental health, or being mentally healthy, is more than just the absence of
illness, rather it's a state of overall wellbeing.

The concept is influenced by culture, but it generally relates to:

• Enjoyment of life
• Having the ability to cope with and ‘bounce back’ from stress and sadness
• Being able to set and fulfill goals
• Having the capability to build and maintain relationships with others

People who are mentally healthy are generally happy and confident about their lives.
They accept and deal with their problems realistically, recognize and accept their
weakness, have good relationship with others, understand themselves and try to have
a decent life. Mental health deals with both the emotional and psychological
conditions of a person.

According to the World Health Organization (WHO), mental health is "a state of
well- being in which the individual realizes his or her own abilities, can cope with the
normal stresses of life, can work productively and fruitfully, and is able to make a
contribution to his or her community” (World Health Organization. Promoting mental
health: concepts, emerging evidence, practice (Summary Report) Geneva: World
Health Organization; 2004).
At the most basic level, psychological wellbeing (PWB) is quite similar to other
terms that refer to positive mental states, such as happiness or satisfaction, and in
many ways it is not necessary, or helpful to worry about fine distinctions between such
terms. If I say that I'm happy, or very satisfied with my life you can be pretty sure that
my psychological wellbeing is quite high!

8
Mental health is influenced by several biological, psychological, social and
environmental factors which interact in complex ways. These include:

Structural factors such as safe living environments, employment, education, freedom

from discrimination and violence, and access to economic resources.

Community factors such as a positive sense of belonging, community connectedness,

and activities to highlight and embrace diversity, social support, and participation in
society.

Individual factors such as the ability to manage thoughts and cope with stressors and
having communication and social skills to support connection with others.

IPS FOR MENTAL AND WELL BEING

We all know that to keep a car going, we have to fill it with petrol, check the oil and water
regularly and give the tires some air. To see a bank balance grow, we need to make
steady deposits. But how often do we take the time to reflect on whether we are giving
ourselves what we need to flourish and live well?

It can be so easy for us to take our mental health for granted; to prioritize other things; to
put it off until next week. It can also seem too big and too hard, but it's not. There are
some things everyone can do. The following are some tips to get you started:
1. Get enough sleep and rest. Sleep affects our physical and mental health, but can
be the first thing we trade in when we get busy or stressed.
2. Take time out for things you enjoy. Balance in life is important, so taking time out
for things you enjoy can make a difference to how you think and feel.
3. Be active and eat well. Our physical and mental health is closely linked so adding
exercise and nutritious food every day can make us feel better.
4. Nurture relationships and connect with others. Our connection to others is what
builds us up and keeps us strong.
5. Learn to manage stress. If you have trouble winding down or managing thoughts to
find relaxation, yoga or writing your feelings down might be of help.
6. Get involved and join in. Being part of a group with common interests provides a
sense of belonging so find out about sporting, music, volunteer or community
groups locally.
7. Build your confidence. Learning improves your mental fitness and taking on a new
challenge can build confidence and give you a sense of achievement.
8. Be comfortable in your own skin. Everyone is unique and should be celebrated.
Know who you are and what makes you happy.
9. Set realistic goals and deal with tasks one at a time. It is good to be specific when
you set a goal to help keep you on track.
10. Reach out for help when you need it. Everyone needs support from time to time.
Talking to a family member, a friend, your doctor or one of the many services can
be of great help.
https://everymind.org.au/mental-health/understanding-mental-health/understanding-mental-health-and-wellbeing

9
 ENTAL HEALTH MATTERS

Disappointed in life?
Feeling stressed out?
Not having any
fun? Feeling worn out?
If your answer is YES, you are not alone.

No one experiences perfect mental health or well-being all of the time. We all have to
learn how to balance the different aspects of our lives. When things in our life change,
we have to re-establish the balance. However, ongoing mental health problems can take
a real toll on your well-being.

Your mental health can affect many areas of your life; work, school, or home life,
relationships with others, sleep, appetite, energy levels, ability to think clearly or
make decisions, physical health, life satisfaction and more...

Mental health is just as important to our lives as our physical health.

Mental health is not the same thing as the absence of a mental illness. Mental health
includes emotional, psychological and social well-being.

It can influence:
• How you feel about yourself, the world and your life
• Your ability to solve problems and overcome challenges
• Your ability to build relationships with others and contribute to your communities
• Your ability to achieve your goals

Many people take care of their physical health before they feel sick. They may eat well,
exercise and try to get enough sleep to help maintain wellness. You can take the same
approach to mental health. Just as you may work to keep your body healthy, you can
also work to keep your mind healthy.

Why should mental health matter to you and your family?

When your mental health suffers, it can become hard to enjoy life. You may start to feel
run down, both mentally and physically. Many of these changes can make it harder to
enjoy a balanced and rewarding life. Everyone can benefit from learning how to
enhance and protect their mental health—whether or not they've experienced mental
illness or a substance use problem.

https://www.heretohelp.bc.ca/wellness-module/wellness-module-1-mental-health-matters#top

1
 BASIC DIMENSIONS OF HEALTH AND WELL-BEING
‘i7|/i?at 7S 7t

he way you think about something has a big impact on your mental health. Changes in

I know I can cope and get through these rough times

big part of emotions is the way you feel. Emotions can be pleasant, unpleasant or

Happiness or

ehaviours are the ways you act and respond to your environment. Some behaviours are

Workinon a solution to a problem one step at a time

1
 BASIC DIMENSIONS OF HEALTH AND WELL-BEING

ACTIVITY 1: EXPRESS YOURSELF

Directions: Each of the four mental health dimensions can influence all of the
others. Give 5 examples of each dimension on how you express
your mental health and well-being. Reflect on your day to day life
experiences.

Thoughts Emotions

Behaviors Body reactions

9
 HAT IS YOUR WELLNESS LEVEL?

Read each statement and record the score of the response that best reflects
how you have been feeling during the past month. Add up your selected
responses to find out your Total Wellness Score.
Almost Frequen Half the Rarely (2 Never (1
Always tly (4 time (3 points) point)
(Spoints) points) points
I felt self-confident
I felt satisfied with what I was able
to accomplished- I felt satisfied with what
I was able to
I was a "go-getter" - I took on lots
of projects
I felt emotionally balanced
I felt loved and
appreciated I had goals
and ambitions
I felt like having fun, participating in sports and all my favourite activities and hobbies

I felt useful
I smiled easily
I was true to myself, being natural at
all times
I did a good job of listening to my friends
I was curious and interested in all sorts
of things
I was able to clearly sort things out when
faced with complicated situations
I found life exciting and I wanted to
enjoy every moment of it
My life was well-balanced between
my family, personal and professional
activities
I was quite calm and level-headed
I was able to easily find answers to
my problems

1
I got along well with everyone around me
I lived at a normal pace, not
doing everything excessively
I had the impression of really enjoying life

1
I had a good sense of humour, I
easily make my friends laugh
I felt good, at peace with myself
I felt healthy and in good shape
I was able to face difficult situations in
a positive way
My morale was good
My Score=

Your Wellness Score=

Your score reflects the degree of balance you have across the different areas in your
life, how well you are coping, and how good you feel about things. These are all
important aspects of wellness and mental health. There is no magic score that
guarantees perfect wellness, so we have not included any guidelines on “high” or “low”
scores and what they mean. Instead, we recommend using this self-test to track your
own wellness status over time.

If you are actively working on ways to improve your health, your score will probably go
up over time. Increases usually mean that you are feeling better about things and
feeling like you can cope with life's challenges while still finding time for fun. If you are
experiencing stress or changes in your overall health, your score may go down for a
period of time. Decreases usually mean that it is harder to feel good about things and
that you are struggling to find a sense of balance. Decreases in scores can be an
important sign that you need to take action to make things better for yourself. Most
people experience ups and downs in their wellness scores over time. To track your own
wellness and general mental health over time, we recommend taking this test once a
month.

https://www.heretohelp.be.ca/wellness-module/wellness-module-1-mental-health-matters#top

1
 ACTIVITY 3: MY PANDEMIC MESSAGE

OURNAL WRITING

In January 2020 the World Health Organization (WHO) declared the outbreak of a
new corona virus disease, COVID-19, to be a Public Health Emergency of
International Concern. WHO stated that there is a high risk of COVID-19 spreading
to other countries around the world. In March 2020, WHO made the assessment
that COVID-19 can be characterized as a pandemic.

WHO and public health authorities around the world are acting to contain the COVID-
19 outbreak. However, this time of crisis is generating stress throughout the
population. WHO, Department of Mental Health and Substance presented a series
of messages that can be used in communications to support mental and
psychosocial well-being in different target groups during the outbreak.

In your own, write an essay about Mental Health and Psychosocial considerations
during the COVID-19 outbreak

Write your message to the general population, for healthcare workers, for team
leaders or managers in health facilities, for careers of children, for older adults,
people with underlying health conditions and their careers, people in isolation.

1
 Lesson Identify Causes and Effects of Stress in

2 One's Life
EsP-PD11/12CS-If-5.2

Stress is simply a reaction to a stimulus that disturbs our physical or mental

equilibrium. In other words, it's an omnipresent part of life. A stressful event can trigger
the “fight-or-flight” response, causing hormones such as adrenaline and cortisol to surge
through the body.

Stress is a physical, mental, or emotional strain or tension resulting from adverse

or very demanding circumstances. It is the body's response to a threatening situation or
to change.

Aside from being a reaction (or response), Stress is also a stimulus as well as a
relational condition between persons and the situations they are in (Feist and
Rosenberg 2012).

Stress as a response is the way the body reacts to challenging situations. This
involves the interactions between the hormones, glands and nervous system where the
adrenal gland drives the production of cortisol or better known as “Stress hormone”.

Stressors have a major influence upon mood, our sense of well-being,

behaviour, and health. Acute stress responses in young, healthy individuals may be
adaptive and typically do not impose a health burden. However, if the threat is
unremitting, particularly in older or unhealthy individuals, the long-term effects of
stressors can damage health.

Stress can come from any event or thought that makes you feel frustrated, angry
or nervous. The manner in which stress affects us depends on how we choose to think
about stress, and how we respond to it. But do you think that stress is always something
negative? Actually, stress can either be negative or positive. There are two kinds of
stress
— eustress and distress.

Eustress refers to a positive and healthy response of the body from a stressor. It
produces good feelings to one's well-being. Example, a student who studied so hard for
the examination then took and got an outstanding grade in it, he may feel happiness
and enjoyment.

On the other hand, distress refers to a negative reaction of the body towards a
given stressor. Stressors are the things that make a person stressed. It may alter the
mood and emotions and can cause problems in health, and even affect the way a
person thinks. For example, when a student failed in his subject he may experience
1
sadness and disappointment.

1
Objective: To identify situations that develop eustress and distress

Procedure: 1. Read the following situations.

2. Draw a happy face O if you consider the situation as a source of
eustress, and a sad face •• if it causes distress.
3. After doing this activity, fin a pair and compare your answers.

1. Attending a birthday party

Joining a fun run with friends
Arguing with a classmate
Losing a cellphone
Going to a tourist destination
Courting a lady
Getting a failing mark
Watching a blockbuster movie
Getting a birthday surprise
0. Choosing a gift for a friend
1. Losing a contest
2. Winning a volleyball game
3. Scolded by your mother
4. Caught cheating
5. Recognized as Best in Math

OURNAL WRITING

eflect on your present situation.

1. Which situations bring eustress to you? Distress?
2. Did you have some situations with different answers with your
partner? What could be the reason/s why you have different answers?
3. What are your other sources of eustress and distress?

1
 HAT CAUSES YOU TO “LOSE
YOUR COOL”?

All of us have certain things, persons or situations that cause us to lose our composure
in our everyday living. Determine your stressors by completing this activity. Put an X to
each factor that causes you stress. You can add more on the blank spaces provided.

eing late in school financial obligations

oo much homework pregnancy
ral recitation social media (Facebook)
abysitting taking tests
oing to the dentist using a computer
rguments with friends break ups
ousehold chores traffic
ack of sleep getting an injection
oo much work at home arguments with parents
imples fight with boyfriend/girlfriend
hysical education class careless drivers
ath class noise
nglish class slow drivers
o money the death of loved one
o transportation chronic illness or injury
laying basketball relationship with a girlfriend/
ot being included in a sports team boyfriend
osing money
nfaithful friend
etting married
arents fighting
aby crying

Source: Emotional Intelligence Activities for teens 13-18

1
 RESS SIGNALS

1. Read the warning signs of stress listed below.

2. Check and write down in your journal all the warning signs that apply to you

P ysical Emotional Behavioral

headaches mood changes smoking

stomach aches lack of nail biting
dizziness concentration tapping
back pain nightmares pulling hair
neck stiffness panic attacks grinding hair
ulcer anxiety use of alcohol
rapid or difficult anger use of medication
breathing irritability compulsive dieting
weight loss crying hair chewing
weight gain depression nervous
twitches (eyelids, face) laughter
weakness thoughts of pacing
nausea suicide lateness
indigestion confusion putting things off
excessive sleeping restlessness not caring
overeating feeling of physical
loss of appetite helplessness appearance
insomnia racing thoughts compulsive
skin problems aggressiveness overeating

OURNAL WRITING

Write about your stress signals. Answer the following questions:

1. How do you know that you are stressed?
2. How much stress do you think you are currently under?
3. How are your stress signals different for different types of stressors
4. What are some ways that you usually remove or reduce the stress that cause
physical, emotional or behavioral difficulties?
1
Source: Emotional Intelligence Activities for teens 13-18

1
 ACTIVITY 8: STRESS EXPLORATION

https://www.therapistaid.com/therapy-worksheet/stress-exploration/stress/adolescents

The Stress Exploration worksheet will help you learn about your stressors, and
factors that protect you from stress. Stressors include daily hassles, major life changes,
and life circumstances.

Factors that Contribute to Stress

Describe your biggest stressors in each of the following categories and rate them on a
scale of 1-10, where 1 is “a little stressful” and 10 is “extremely stressful.”

Daily Hassles
Common annoyances or strains of daily life.
Examples: traffic, chores, work problems, lack of sleep, homework, limited free time,
argument with partner

Rating
1
2
3

Major Life Changes

Important events, both positive and negative, that require significant adjustment.
Examples: birth of a child, separation or divorce, new job, death of a loved one, moving,
major illness / injury

Rating
1
2
3

Life Circumstances
Permanent or long-term circumstances that make life more difficult.
Examples: poverty or financial problems, disability, chronic illness, conflictual
relationships, values that conflict with culture, discrimination, job dissatisfaction, living
somewhere unsafe

Rating
1
2
3

2
 Lesson Demonstrate Personal Ways to Cope with Stress
3 and Maintain Mental Health
EsP-PD11/12CS-Ig-5.3

Stress is a natural part of life. Everyone experiences stress, and everyone is affected by
stress in different ways. It is important to know how to manage stress. When you do not
know how to manage your own stress, you face consequences like anxiety, depression
and sleep issues.

The first step in learning how to manage your own stress is to understand how your
stress affects you.

Everyone experiences stress in their life. A moderate amount of stress is healthy and
can fuel productivity. Too much stress and poor stress-management skills can cause
significant consequence on a person's mental health, physical health, relationships and
overall mood. It is important to understand how stress affects you in preparation for
developing healthy stress management skills.

ACTIVITY 9: INTRODUCTION TO STRESS MANAGEMENT

Direction: Answer the questions below to understand stress management needs.

What causes stress for me?

What do I gain from stress?

What do I lose from stress?

How does stress benefit me?

What kind of stress management skills do I currently use?

Circle all that apply.

Anxious Tense Frustrated Depressed Upset Panicked

Exhausted Overwhelmed Afraid Alone Insecure Dizzy

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https://www.psychpoint.com/mental-health/worksheets/introduction-to-stress-management/

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 ACTIVITY 10: HEALTHY AND UNHEALTHY COPING STRATEGY

Coping strategies are the actions we take to deal with stress, problems, or
uncomfortable emotions. Unhealthy coping strategies often provide instant gratification
or relief, but have long-term negative consequences. In contrast, healthy coping
strategies don't always feel good in the moment, but they contribute to long-lasting
positive outcomes.

Examples of unhealthy coping Examples of healthy coping strategy

strategy
Drug or alcohol use Exercise
Overeating Talking about your problem
Procrastination Healthy eating
Sleeping too much or too little Seeking professional help
Social withdrawal Relaxation technique
Self-harm Using social support
Aggression Problem-solving techniques

Examples of Scenarios
Noelle has a research paper due in one of her classes. Because the paper will
require so much work, Noelle feels anxious every time she thinks about it. When
Noelle distracts herself with other activities, she feels better. Noelle uses the strategy
procrastination to avoid her feelings of anxiety. This helps her feel better now, but
will cause problems in the long run.
Juan feels jealous whenever his girlfriend spends time with her friends. To control
the situation, Juan uses insults to put down his girlfriends' friends, and he demands
that his girlfriend stay at home. When Juan's girlfriend caves to his demand, he feels
a sense of relief. Juan uses coping strategy of aggression to avoid discomfort of
jealousy.
Rebecca is angry about being passed over for a promotion at work. Rather
discussing the situation with her boss and trying to improve her work performance,
she holds onto her anger. Rebecca has learned to manage her anger by drinking
alcohol. Drinking numbs Rebecca's anger temporarily, but problems at work remain
unsolved.
Scenario Discussion Questions
1. What consequence might result from this individual's unhealthy coping strategy?
2. What healthy coping strategy could be helpful for the individual?
3. What barriers might be preventing the individual from using healthy coping
strategies?
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 IPS FOR REDUCING OR CONTROLLING STRESS

If you are feeling stressed, there are steps you can take to feel better. As you read
the following suggestions, remember that conquering stress will not come from a half-
hearted effort, nor will it come overnight. It will take determination, persistence and
time. Some suggestions may help immediately, but if your stress level doesn't seem
to improve, it may require more attention and/or lifestyle changes.

Be realistic. If you feel overwhelmed by some activities (yours and/or your family's),
learn to say NO! Eliminate an activity that is not absolutely necessary. You may be
taking on more responsibility than you can or should handle. If you meet resistance,
give reasons why you're making the changes. Be willing to listen to other's
suggestions and be ready to compromise.

Shed the “superman/superwoman” urge. No one is perfect, so don't expect

perfection from yourself or others. Ask yourself, “What really needs to be done?” How
much can I do? Is the deadline realistic? What adjustments can I make?” Don't
hesitate to ask for help if you need it.

Meditate. Just ten to twenty minutes of quiet reflection may bring relief from chronic
stress as well as increase your tolerance to it. Use the time to listen to music, relax
and try to think of pleasant things or nothing.

Visualize. Use your imagination and picture how you can manage a stressful
situation more successfully. Whether it's a business presentation or moving to a new
place, many people feel visual rehearsals boost self-confidence and enable them to
take a more positive approach to a difficult task.

Take one thing at a time. For people under tension or stress, their day-to-day
workload can sometimes seem unbearable. The best way to cope with this feeling of
being overwhelmed is to take one task at a time. Make a list of things you need to get
done and start with one task. Once you accomplish that task, choose the next one.
The positive feeling of “checking off” tasks is very satisfying. It will motivate you to
keep going.

Exercise. Regular exercise is a popular way to relieve stress. Twenty to thirty minutes
of physical activity benefits both the body and the mind.

Hobbies. Take a break from your worries by doing something you enjoy. Whether
it's gardening or painting, schedule time to indulge your interest.
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Share your feelings. A conversation with a friend lets you know that you are not the
only one having a bad day, caring for a sick child or working in a busy office. Stay in
touch with friends and family. Ask them how they have dealt with a similar situation
that may be “stressing you out.” Let them provide love, support and guidance. Don't try
to cope alone.

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Be flexible! If you find you're meeting constant opposition in either your personal or
professional life, rethink your position or strategy. Arguing only intensifies stressful
feelings. Make allowances for other's opinions and be prepared to compromise. If you
are willing to be accommodating, others may meet you halfway. Not only will you reduce
your stress, you may find better solutions to your problems.

Go easy with criticism. You may expect too much of yourself and others. Try not to
feel frustrated, disappointed or even “trapped” when another person does not measure
up. The “other person” may be a coworker, spouse, or child whose behavior you are
trying to change or don't agree with. Avoid criticisms about character, such as “You're so
stubborn,” and try providing constructive suggestions for how someone might do
something differently.

Developing a personalized approach to reducing stress can help you manage your
mental health condition and improve your quality of life. Once you've learned what your
triggers are, experiment with coping strategies. Some common ones include:

• Accept your needs. Recognize what your triggers are. What situations make
you feel physically and mentally agitated? Once you know this, you can avoid
them when it's reasonable to, and to cope when you can't.
• Manage your time. Prioritizing your activities can help you use your time well.
Making a day-to-day schedule helps ensure you don't feel overwhelmed by
everyday tasks and deadlines.
• Practice relaxation. Deep breathing, meditation and progressive muscle
relaxation are good ways to calm yourself. Taking a break to refocus can have
benefits beyond the immediate moment.
• Exercise daily. Schedule time to walk outside, bike or join a dance class.
Whatever you do, make sure it's fun. Daily exercise naturally produces stress-
relieving hormones in your body and improves your overall physical health.
• Set aside time for yourself. Schedule something that makes you feel good. It
might be reading a book, go to the movies, get a massage or take your dog for a
walk.
• Eat well. Eating unprocessed foods, like whole grains, vegetables, and fresh fruit
is the foundation for a healthy body and mind. Eating well can also help stabilize
your mood.
• Get enough sleep. Symptoms of some mental health conditions, like mania in
bipolar disorder, can be triggered by getting too little sleep.
• Avoid alcohol and drugs. They don't actually reduce stress: in fact, they often
worsen it. If you're struggling with substance abuse, educate yourself and get help.
• Talk to someone. Whether to friends, family, a counselor or a support group,
airing out and talking can help.

https.’//www.therapistaid.com/therapy-worksheet:/healthy-unhealthy-coping-strategies/stress/adolescents

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 GENERALIZATION
Stress is a physical, mental, or emotional strain or tension. It is the body's
response to a threatening situation or to change.
There are two kinds of stress- eustress and distress.
Eustress refers to a positive and healthy response of the body from a stressor.
Distress refers to a negative reaction of the body towards a given stressor.
Stressors are the things that make a person stressed.
Stress response is the collection of physiological changes that occur when you
face a perceived threat from stressors. These will cause changes in your body
physically, emotionally and behaviorally.
Stress management is a wide range of methods and therapies or treatment
aimed at regulating a person's level of stress for a better every day
functioning.

5 Tips for Helping Teens Cope with Stress

1. Get some sleep
Between homework, activities and hanging with friends, it can be hard to get
enough sleep, especially during the school week. Ideally, adolescents should get
nine hours a night. To maximize the chance of sleeping soundly, cut back on
watching TV or engaging in a lot of screen time in the late evening hours. Don't
drink caffeine late in the day and try not to do stimulating activities too close to
bedtime.
2. Focus on your strengths
Spend some time really thinking about the things you're good at, and find ways to
do more of those things. If you're a math ace, you might tutor a younger neighbor
who's having trouble with the subject. If you are a spiritual person, you might
volunteer at your church. If you're artistic, take a photography class. Focusing on
your strengths will help you keep your stress in perspective.
3. Engage in physical activity Do things that make you happy
Physical activity is one of the most effective stress busters. That doesn't mean you
have to go for a jog if you hate running. Find activities you enjoy and build them
into your routine such as yoga, hiking, biking, skateboarding, or walking. The best
types of physical activities are those that have a social component. Whether you're
into team sports, or prefer kayaking or rollerblading with a friend or two, you're
more likely to have fun — and keep at it — if you're being active with friends.
4. Do things that make you happy
Besides physical activities, find other hobbies or activities that bring you joy. That
might be listening to music, going to the movies, or drawing. Keep doing these
things even when you're stressed and busy.
5. Talk to someone
It's so much easier to manage stress when you let others lend a hand. Talk to a
parent, teacher, or other trusted adult. They may be able to help you find new
ways to manage stress. Or they may help put you in touch with a psychologist who
is trained in helping people make healthy choices and manage stress.

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What are some Causes of Stress in Teens and Adolescents?
• School pressure and career decisions.
• After-school or summer jobs.
• Dating and friendships.
• Pressure to wear certain types of clothing, jewelry or hairstyles.
• Pressure to experiment with drugs, alcohol or sex.
• Pressure to be a particular size or body shape (with girls, the focus is often
weight; with boys, it is usually a certain muscular or athletic physique).
• Dealing with the physical and cognitive changes of puberty.
• Family and peer conflicts.
• Being bullied or exposed to violence or sexual harassment.
• Crammed schedules, juggling school, sports, after-school activities, social life
and family obligations.
What are some signs that a teen or adolescent is suffering from stress?
• Increased complaints of headache, stomachache, muscle pain and/or tiredness.
• Shutting down and withdrawing from people and activities.
• Increased anger or irritability (i.e., lashing out at people and situations).
• Crying more often and appearing teary-eyed.
• Feelings of hopelessness.
• Chronic anxiety and nervousness.
• Changes in sleeping and eating habits (i.e., insomnia, nightmares, or being “too
busy” to eat).
• Difficulty concentrating.
• Experimentation with drugs or alcohol.

Strategies for coping with stress:

• Talk about problems with others.
• Take deep breaths, accompanied by thinking or saying aloud, “I can handle this.”
• Perform progressive muscle relaxation, which involves repeatedly tensing and
relaxing large muscles of the body.
• Set small goals and break tasks into smaller, manageable chunks.
• Exercise and eat regular meals.
• Get proper sleep.
• Practice consistent, positive discipline.
• Visualize and practice feared situations.
• Focus on what you can control (your reactions, your actions) and let go of
what you cannot (other people's opinions and 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.
• Give up on the idea of perfection, both in yourself and in others. Give
yourself permission and cultivate the ability to learn from mistakes.
https://www.bradleyhospital.org/managing-stress-teens-and-adolescents-guide-parents

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 jbssesaiacn« e»«-z«n

Multiple Choice: Encircle the letter of the best answer.

1. Which of the following is an Unhealthy coping strategy?
A. Procrastination
B. Healthy eating
C. Relaxation technique
D. Using social Support

2. Which of the following statement is NOT true about Mental Health?

A. Mental health can affect many areas of your life.
B. Mental health affects how we think, feel, and act.
C. Mental health includes our emotional, psychological, and social well-being.
D. Mental health can't determine how we handle stress, relate to others,
and make choices.

3. Stressors include
A. Daily hassles
B. Major life changes
C. life circumstances
D. all of the above

4. These are the ways you act and respond to your environment
A. Behavior C. Thoughts
B. Body Actions D. Emotions

5. Mental health can influence

A. How you feel about yourself, the world and your life
B. Your ability to solve problems and overcome challenges
C. Your ability to achieve your goals
D. All of the above

6. They have a major influence upon mood, our sense of well-being,

behaviour, and health.
A. Mental Health C. Well-Being
B. Stress D. Stressor

7. It refers to a positive and healthy response of the body from a stressor. It

produces good feelings to one's well-being.
A. Distress C. Stress
D. Eustress D. Depressed

8. It refers to a negative reaction of the body towards a given stressor.

A. Distress C. Stress
B. Eustress D. Depressed
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9. Which of the following situations develop eustress?
A. Attending a birthday party
B. Arguing with a classmate
C. Losing a cellphone
D. Getting a failing mark

10. Which of the following may help teens in coping with stress EXCEPT?
A. Get enough rest
B. Focus on your weaknesses
C. Engage in physical activity
D. Do things that make you happy

11.It is a positive concept related to the social and emotional wellbeing of

individuals and communities.
A. Mental C. Mental illness
disorder D. Psychological well being
B. Mental health

12.It is quite similar to other terms that refer to positive mental states, such as
happiness or satisfaction, and in many ways it is not necessary, or helpful
to worry about fine distinctions between such terms.
A. Mental disorder C. Mental illness
B. Mental health D. Psychological well being

13. It can affect your mental health in some areas of life.

A. Appetite C. Relationships with other
B. Energy levels D. All of the about

14.It is a physical, mental, or emotional strain or tension resulting from adverse

or very demanding circumstances. It is the body's response to a threatening
situation or to change.
A. Mental Health C. Well-Being
B. Stress D. Stressor

15. Why should mental health matter to you and your family?
A. When your mental health suffers, it can become hard to enjoy life.
B. Many of these changes can make it harder to enjoy a balanced and
rewarding life.
C. Everyone can benefit from learning how to enhance and protect their
mental health.
D. All of the above