Senior High School

Personal Development
Module 7:
Managing Emotions

LU_Personal Development_Module7
AIRs - LM
PERSONAL DEVELOPMENT
Module 7: Managing Emotions
Second Edition, 2021

Copyright © 2021
La Union Schools Division
Region I

All rights reserved. No part of this module may be reproduced in any form without written
permission from the copyright owners.

Development Team of the Module

Authors: Jeric S. Galdican and Deborah A. Dee

Editor: SDO La Union, Learning Resource Quality Assurance Team
Content Reviewer: Alejandra Adora Y. Mayo
Language Reviewer: Eva Ruth A. Haber
Illustrator: Ernesto F. Ramos Jr.
Design and Layout: Dylan C. Rufinta

Management Team:

Atty. Donato D. Balderas, Jr.

Schools Division Superintendent
Vivian Luz S. Pagatpatan, Ph.D
Assistant Schools Division Superintendent
German E. Flora, Ph.D, CID Chief
Virgilio C. Boado, Ph.D, EPS in Charge of LRMS
Lorna O. Gaspar, EPS in Charge of ABM
Michael Jason D. Morales, PDO II
Claire P. Toluyen, Librarian II

Printed in the Philippines by: _________________________

Department of Education – SDO La Union

Office Address: Flores St. Catbangen, San Fernando City, La Union
Telefax: 072 – 205 – 0046
Email Address: launion@deped.gov.ph
 Senior High School

Personal Development
Module 7:
Managing Emotions
Introductory Message
This Self-Learning Module (SLM) is prepared so that you, our dear
learners, can continue your studies and learn while at home. Activities,
questions, directions, exercises, and discussions are carefully stated for you
to understand each lesson.

Each SLM is composed of different parts. Each part shall guide you
step-by-step as you discover and understand the lesson prepared for you.

Pre-tests are provided to measure your prior knowledge on lessons in

each SLM. This will tell you if you need to proceed on completing this module
or if you need to ask your facilitator or your teacher’s assistance for better
understanding of the lesson. At the end of each module, you need to answer
the post-test to self-check your learning. Answer keys are provided for each
activity and test. We trust that you will be honest in using these.

In addition to the material in the main text, Notes to the Teacher are
also provided to our facilitators and parents for strategies and reminders on
how they can best help you on your home-based learning.

Please use this module with care. Do not put unnecessary marks on
any part of this SLM. Use a separate sheet of paper in answering the exercises
and tests. And read the instructions carefully before performing each task.

If you have any questions in using this SLM or any difficulty in

answering the tasks in this module, do not hesitate to consult your teacher
or facilitator.

Thank you.
 Target

Emotions are taken from the Latin verb, movare, which means to move or be upset or
agitated. It is designed by Smith (1972) as a descriptive term referring to the variations in
level of arousal, effective state or mood, expressive movements, and attitudes (Sanchez, Abad,
and Jao 2012). There are two varieties of emotions: the primary human emotion and
secondary human emotion.

Emotions are what you feel on the inside when things happen. Emotions are also
known as feelings. The ability to express and control our emotions is important and so is our
ability to comprehend, deduce, and act in response to the emotions of others. This is what we
call as emotional intelligence.

Emotional intelligence or emotional quotient (EQ) is the ability to recognize, exercise,

comprehend and handle emotions in optimistic ways to relieve stress, communicate
effectively, empathize with others, triumph over challenges, and resolve conflict. It creates
impact in the many aspects of a person’s life, like for instance the way we conduct ourselves
and the way we cooperate with others.

This learning material contains information and activities that will help you to
understand about emotions and how to manage them.

After understanding thoroughly the learning material and accomplishing the activities,
you are expected to:
explore one’s positive and negative emotions and how one expresses or hides
them (ESP-PD11/12EI-IJ-8.2);
demonstrate and create ways to manage various emotions;
(ESP-PD11/12EI-IJ-8.3);

Subtasks:
define emotions;
classify emotions as negative or positive;
identify ways on how to nurture positive emotions and deal with negative
emotions;
describe one’s way of managing emotions; and
explain healthful coping strategies in responding to difficult emotions.

Before we discuss, answer first the activities on the next page which
prepares you for the lesson to be learned in this learning material.

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 Jumpstart

Activity 1: I AM…
Directions: Complete each statement based on how you feel. Use the blanks to add
your own feeling words.
Reminder: “No answers are wrong”. This activity wants to know/see on
how you react when experiencing different kind of emotions.
Note: Number 1 is given as an example.

1. I am excited when I go to school everyday.

2. I am most happy when____________________________________________________.
3. I am energetic when ______________________________________________________.
4. I feel confident when _____________________________________________________.
5. I feel jealous when________________________________________________________.
6. I think positive thoughts about myself when ______________________________.

Rubric: I Am
Description Score

The response is clear, easy to understand and satisfying 2

The response has one composition that is not clear 1

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Activity 2: My Feelings, My Actions!
Directions: Think of the times when you experienced the following emotions and write
what you usually do to address or manage them. Number 1 is done for you.

When I am….. I usually…

1. afraid ask God for guidance.
2. angry
3. disappointed
4. excited
5. troubled

Rubric: My Feelings, My Actions!

Description Score

The response is clear, easy to understand and satisfying 2

The response has one composition that is not clear 1

How do you feel recalling those experiences? Do you think you have handled
those emotions or feelings properly? Go on and explore the next page and
know more about managing your various positive and negative emotions.

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 Discover

Human emotion is innate in all of us; it’s something we are born with and
something we die with. Happiness, sadness, love hatred, worries, and indifference –
these are things that constantly occur in our daily lives. Human emotion is categorized
into two variety of emotion, the positive emotion and negative emotion which is also
known as secondary emotions.

What Are Positive Emotions?

Positive emotions are emotions that we typically find pleasurable to experience.
The Oxford Handbook of Positive Psychology defines them as “pleasant or desirable
situational responses… distinct from pleasurable sensation and undifferentiated
positive affect” (Cohn & Fredrickson, 2009). Basically, this definition is stating that
positive emotions are pleasant responses to our environment (or our own internal
dialogue) that are more complex and targeted than simple sensations. Positive emotions
that lead one to feel good about one’s self will lead to an emotionally happy and satisfied
result. Positive emotions are love, astonishment appreciation, enthusiasm, vitality,
confidence, gratitude, patience, trust, and optimism.

What Are Negative Emotions?

On the other hand, negative emotions are those that we typically do not find
pleasurable to experience. Negative emotions can be defined as “as an unpleasant or
unhappy emotion which is evoked in individuals to express a negative effect towards an
event or person” (Pam, 2013). Negative emotions sap your energy and undermine your
effectiveness. In the negative emotional state, you find lack of desire to do anything. This
means that, if your emotion discourages and drags you down, then it’s most likely that
it gives you a negative emotion. Negative emotions are guilt, depression, pride, jealousy,
self-pity, anxiety, resentment, envy, frustration, shame, denial, offended, regret, worry
and grief.

The following are the positive and negative emotions that you typically experience
in your daily life:

Negative Emotions
Our positive and negative emotions list will start with negative emotions. It’s
important to understand where your negative emotions come from and to find ways of
dealing with them before they get out of hand. Keep reading to find useful tips about
how to deal with negative emotions.

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1. Discomfort
Discomfort comes in the form of impatience, boredom, mild
embarrassment, unease, or distress. These emotions let you know that
something is not quite right; your perception of a situation may be skewed, or
your actions may not be creating the results you want.
2. Fear
Fear encompasses apprehension, concern, anxiety, worry, fright, and
terror. The purpose of fear is to urge you to prepare to deal with a situation or
prepare to change a situation. Don’t allow yourself to amplify fear by imaging the
worst-case-scenarios, or to pretend the fear doesn’t exist.
3. Hurt
When you feel hurt, it generally means that you feel a sense of loss, and
that loss typically comes from an unmet expectation. For example, if you expected
your friend not to tell anyone something you shared—even if you never explicitly
expressed this expectation—and they shared it with someone else, you probably
feel a loss of intimacy or trust.
4. Anger
You can feel anger through irritation, resentment, fury, or rage. Feelings
of anger let you know that you or someone else has violated a rule or standard
that is important to you. They are the conditions you decide must happen in
order for you to feel that something has been satisfied or fulfilled. For example,
you may have a rule that in order for a relationship to be healthy and intimate,
both people must divulge their deepest secrets to each other.)
5. Frustration
Frustration is actually a positive signal because it means that you’re
within reach of something you want, but the methods you’re using to get there
aren’t working. This is a sign that you need to change your approach to get what
you want.
6. Disappointment
Disappointment can feel like sadness, defeat, being let down, or feeling like
you’ve missed out on something. Disappointment is similar to frustration
because it’s a sign that you’re falling short of your goal; whereas, frustration
signals that your goal is achievable if you change your approach, disappointment
signals that your goal is impossible to achieve.
7. Guilt
Guilt, remorse, and regret are all in the same family of emotions. Guilt
arises when you break one of the highest standards you set for yourself, and it’s
meant to deter you from ever violating that standard again. Most people want to
avoid guilt more than almost any other emotion which means that it’s a powerful
motivator (pain avoidance). There are three ways people react to guilt:
✓ They try to ignore and suppress it which only causes the guilt to intensify.
✓ They submit to it, continue to feel inferior, and potentially develop learned
helplessness. Some people perpetually feel guilty because they constantly
set standards that they fail to meet.
✓ They use it to create strong leverage to change the behavior that caused
them to violate their standard.

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 8. Inadequacy
Inadequacy is the feeling of being unworthy because you can’t do
something that you believe you should be able to do. This emotion signals that
you may not have the right tools, resources, strategies, knowledge, or confidence
to perform this task.
9. Overload or Overwhelm
When you feel that you’re facing problems that are beyond your control
and that provide no empowering lessons, you’re likely to feel overwhelmed,
overloaded, depressed, aggrieved, or helpless. This means that you feel that you
can’t deal with the quantity, intensity, or pace of problems coming at you—and
you’re right. This emotion signals that you’re trying to deal with too much at once,
and that it’s infeasible.
10. Loneliness
Loneliness can cause you to feel alone or somehow separate from others.
This emotion signals that you need connection with other people.

Positive Emotions
If you think of your mind as a garden, the 10 negatives are weeds: They must be
addressed before they get out of hand and encroach on your flowers (positive emotions).
While you address and learn from your negative emotions, be sure to also nurture your
positive ones. The more you nurture your positive emotions, the better protection they
provide against negative emotions.

1. Love and warmth are among the strongest antidotes to negative emotions. If
someone approaches you with anger or another painful emotion and you
continually respond with love and warmth, you will eventually soften their
negative emotion.
2. Appreciation and gratitude show your love for the gifts you’ve been given in life,
and cultivating these emotions raises your quality of life.
3. Curiosity infuses your life with wonder and makes you want to do things that
may have previously seemed unappealing which can lead to empowering
experiences.
4. Excitement and passion increase your energy and enthusiasm toward life.
Passion inspires you to progress toward your goals more quickly because it turns
challenges into opportunities.
5. Determination is the difference between succumbing to challenges and
overcoming them. You need determination in order to accomplish your goals and
improve your life. Determination requires courage to carry on in spite of
challenges, and courage banishes frustration and disappointment.
6. Flexibility aids your determination because it allows you to adjust your
approach when needed which can make the difference between failure and
success. If you’re too rigid and refuse to be flexible, then you’ll inevitably become
stuck in the face of an obstacle.

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 7. Confidence gives you the strength to carry on in spite of uncertain challenges
and outcomes. Cultivate confidence by having faith in your ability to do
something and reach your goals. The more you practice being confident, the more
you will feel confident.
8. Cheerfulness goes beyond feeling inwardly happy—cheerfulness spreads
happiness to those around you while also vanquishing painful feelings such as
anger, depression, disappointment, fear, frustration, guilt, hurt, and inadequacy.
Being cheerful doesn’t mean that you deny having challenges. But what you feel
assured that you have the tools to overcome them which raises your self-esteem.
9. Physical vitality is essential so that you can enjoy the other power emotions to
the fullest. Many emotions start in your physiology, meaning that there are
physical adjustments you can make to improve your emotional health. For
example, make sure that you’re getting enough sleep (six to seven hours is
optimal) and breathing in a way that circulates enough oxygen throughout your
body, both of which will energize you.
10. Contribution—or giving back to those around you and the world as a whole—
is the key to living a rich and fulfilling life. Improving someone else’s life and
making others feel better are two of the most powerful ways to improve your own
life. However, contribution does not equate to martyrdom; be sure to continue
taking care of yourself as you help others.

Responding to your Emotions

You can use some of the following strategies for understanding and reacting to most
emotions:
1. Look further down the surface of your emotion. Ask yourself, what am I actually
reacting on? Does the concentration of my emotion match the situation?
2. Reflect whether or not the situation to which you are reacting will matter
tomorrow, next week or next year.
3. Do not react on tough feelings until you have carefully reflected the potential
results of your action.
4. Use optimistic feelings to encourage yourself. Dismiss negative or disappointing
feeling by engaging in physical activities or by talking to a family member or
trusted friend.
5. If negative feelings do not leave, seek help from parent, another trusted adult, or
a health care professional.

Handling Difficult Emotions

Extreme emotions can affect your attitude and behavior in many ways that are
disappointing. Nevertheless, you can learn to cope with these strong emotions through
the following:
1. Handling Fear
There are three types of reactions to fear:
a. Fight: Attack the threat, violence
b. Flight: Run away or hide
c. Freeze: (or “dissociate”) Go numb, don’t move, float away in our minds

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 Healthful responses to fear:
Understand what makes you feel unsafe (people, situations, feelings) and
why.
If you are afraid of a threat that is now in the past, get support or
counselling to process your feelings. It is common for fear to continue
long after a significant danger-but this can change.
Give yourself small challenges to confront little fears. Ask loved ones to
help you do this.
Create a safe space at home for comfort. Create an imaginary safe space
in your minds, complete with lots of detail, then recall them when you
need to to-imagine the sights, smells, and sounds.
Build up the physical strength in your body.

2. Dealing with Guilt

Take time to understand what you feel guilty about-really spell it out.
If your guilt is about your responses to being hurt or abused, learn to
forgive yourself.
Guilt is a social emotion-you cannot release it on your own. Share your
feelings with others you trust.
If you genuinely did something wrong, do what you can to put things
right…then forgive yourself and let it go.
Practice self-love, even when it feels inappropriate (that is when you need
it most)
List your strengths, gifts, and achievements, no matter how small.

3. Managing Anger
One of the most challenging emotions to handle is anger. The first step in
dealing with it is like dealing with guilt. You must try to get at the fundamental
source and tackle it. Even if there is nothing you can do about the source of your
anger, you can always find ways to manage it with your feelings.
Three common responses to feeling angry:
➢ Destructive – Hurt others or yourself
➢ Avoidance – This is when you “put the dust under the rug”. The anger is still
there, through you try to belittle the emotion. Pretend that nothing is wrong.
➢ Constructive – Create peaceful change.

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 Explore

Enrichment Activity 1: Positive or Negative?

Directions: Write + in the second column if the emotion referred to in column one is
positive and write – if it means otherwise. Then in the third column,
explain what was happening when you felt this emotion. Answer it with
a complete sentence. No. 1 is done for you.
Emotion Positive (+) or Situation
Negative (-)
Afraid - When I am afraid, I feel disturbed and I let
someone listen to what I feel.
Angry
Ashamed
Confident
Confused
Depressed
Embarrassed
Energetic
Excited
Glad
Jealous
Lonely
Proud
Relaxed
Stressed

Rubric: Positive or Negative!

Description Score

The response is clear, easy to understand and satisfying 2

The response has one composition that is not clear 1

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Enrichment Activity 2: My Reflection
Directions: Complete the following statements based from the lessons that you learned
from this module.

1. The examples of negative emotions are __________________________________.

2. The examples of positive emotions are ___________________________________.
3. In responding to our emotions, we should _______________________________.
4. In handling our fears, we should ________________________________________.
5. To manage our anger, we should ________________________________________.

Rubric: My Reflection
Description Score

The response is very clear, well organized and free from spelling and 3
grammatical errors
The response is somewhat clear, somewhat organized and with few 2
spelling and grammatical errors
The response is not clear organized and with a lot of spelling and 1
grammatical errors

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 Deepen

Enrichment Activity 3: Name Game

Directions: As the COVID-19 pandemic and its far-reaching implications continue to
unfold globally and, in our community, it's normal for us to experience a wide range of
thoughts, feelings and reactions like anxiety, fear, sadness, frustration, anger, and
restlessness. As a Senior High School student, how will you respond to this significant
challenge? Create your own ways of managing positively and constructively to this
situation using the letters of your name.

Example:
D - Develop healthy routines and follow health protocols to get away with
my feeling of getting sick
E – Engage in productive activities like reading books
B – Breathe slowly and deeply whenever I feel restless knowing the
increasing numbers of positive COVID patients
O – Optimistic feelings that this situation will pass
R – Reminding myself that God is always there for me and for my family
A – Acknowledge my feelings. Whatever I am feeling right now, I know that
it’s okay to feel this way.
H – Have my loved ones with me and stay connected.

Rubric: Name Game

Category Excellent (5) Very Satisfactory (3) Needs

Satisfactory (4) Improvement (2)

Content Ideas are clear and Ideas are fairly Ideas are Ideas are not
very well-focused to clear and somewhat clear clear and out of
the topic. focused to the and focused to focus.
topic. the topic.

Organization Statements are very Statements are Statements are Statements are
well-organized. fairly organized. somewhat not organized.
organized.

Creativity Ideas are creative Ideas are fairly Ideas are Ideas are not
and and unique. creative and somewhat creative and
Uniqueness unique. creative and unique.
unique.

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 Gauge

Directions: Choose the correct answer. Write your answer on the line provided before the
number.

_____1. What kind of negative emotion does a person feel when results are not achieved
but considered as a good signal that you goals are achievable?
A. disappointment B. discomfort C. frustration D. hurt
___2. What kind of negative emotions let a person express his/her emotion in a form
of distress when something does not go along with his/her way?
A. disappointment B. discomfort C. frustration D. hurt
_____3. What kind of negative emotion is felt when someone sees that his dreams are
impossible to achieve?
A. disappointment B. discomfort C. frustration D. hurt
_____4. What kind of negative emotion is expressed when you see someone violated rules
or someone is being bullied?
A. anger B. fear C. guilt D. hurt
_____5. What kind of negative emotion urges a person to prepare himself/herself to deal
with situations and solve problems?
A. anger B. fear C. guilt D. hurt
_____6. What kind of positive emotion gives a person strength to stay strong in spite of
any challenges that may arise?
A. cheerfulness B. confidence C. determination D. flexibility
_____7. What kind of positive emotion supports a person and enables him/her to adjust
the ways in order to have successful results?
A. cheerfulness B. confidence C. determination D. flexibility
_____8. What kind of positive emotion must everyone have to spread positivity and to
dominate all negativity?
A. cheerfulness B. confidence C. determination D. flexibility
____9. What kind of positive emotion are considered the strongest antidotes to a person
whose heart if full of negative emotions?
A. Appreciation and gratitude B. Contribution or giving back
C. Love and warmth D. Physical vitality
_____10. What kind of positive emotion does a person have when he/she thinks that
helping and improving someone else’s life means that he/she is improving
his/her own life?
A. Appreciation and gratitude B. Contribution or giving back
C. Love and warmth D. Physical vitality

Congratulations! You have finished the activities! Keep up the good work!

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Jumpstart Activity 1 – Answers vary
Jumpstart Activity 2 – Answer vary
Enrichment Activity 1 – Answers vary
Enrichment Activity 2 – Answers vary
Enrichment Activity 3 – Answers vary
Gauge:
1. C
2. B
3. A
4. A
5. B
6. B
7. D
8. A
9. C
10. B
Answer Key
References
Printed Materials
Santos, Ricardo Rubio. 2016. Personal Development. Philippines: REX Book Store,
865 Nicanor Reyes, Sr. St. Manila.

Pablo, Venus Maria Hilaria G.2016.Personal Development.Batangas,

Philippines.Scolaire Publishing.

Department of Education.2016.Personal Development Teacher’s Guide.Quezon City,

Philippines.

Department of Education.2016.Personal Development Learner’s Module.Quezon City,

Philippines.

Websites
Acherman, Courtney E., MSc. What are Positive and Negative Emotions and Do We
Need Both? Retrieved July 22, 2020 from https://positivepsychology.com/positive-
negative-emotions/

Petrry, II Danny Wayne. Exploring Emotions through Activities. Retrieved July 22,
2020 from www.DannyPettry.com

Tahir, Aroosa. Emotions. Retrieved July 23, 2020 from

https://www.slideshare.net/uuroosa/emotions-21850032

Recognizing and Managing Emotions. Retrieved July 22, 2020 from

https://www.skillsyouneed.com/ps/managing-emotions.html s-21850032

https://kidshealth.org/en/teens/eq.html
https://www.shortform.com/blog/positive-and-negative-emotions-list

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For inquiries or feedback, please write or call:

Department of Education – SDO La Union

Curriculum Implementation Division
Learning Resource Management Section
Flores St. Catbangen, San Fernando City La Union 2500
Telephone: (072) 607 - 8127
Telefax: (072) 205 - 0046
Email Address:
launion@deped.gov.ph
lrm.launion@deped.gov.ph

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