Bataan National High School

Senior High School

Grade 11 - Personal Development Class

Jennlyn Y. Dizon September 2019

 Stress Management
Coping with Stress in Adolescence
 Day 1 Learning Objectives:

1. Understand stress, its mechanism,

causes and effects may help in
identifying ways to cope and have
a healthy life;
2. Identify sources of stress and
illustrate the effect of stress on
their system, and
 Day 2 Learning Objective:

3. Demonstrate personal ways

of coping with stress for
healthful living
 Understanding stress

• body response
• mechanism
• causes
• effects
• Read and use the
manual to make
it work for you…
  a physical, mental or emotional
response to events that causes
bodily or mental tension
(Webster)
Str  mind and body’s response
or reaction to a real or
ess imagined threat, event or
change.
 a condition in which the human
system responds to changes in its
normal balanced state.
(homeostasis)
 STRESS is the
body’s response to
anything that
makes us feel
threatened or
pressured.
Caused by
any kind of
demand, to
which we
must adapt,
adjust, or
 Body’s
automatic way
of reacting to
changes,
challenges,
and demands
 Stresso
r/s
 Anything that is perceived as
challenging, threatening or
demanding.
 These are the events, changes or
threat to organism’s well-being that
one needs to respond to.
 Kinds of
Stress
1. Eustress or positive
stress:
 occurs when your level of stress is
high enough to motivate you to move
into action to get things done.
 manageable stress which can lead to
growth and enhanced competence.
 Kinds of
Stress
2. Distress or
Negative stress:
 The level of stress is either
too high or too low and
your body and/or mind
begin to respond
negatively to the
stressors.
 Uncontrollable, prolonged,
or overwhelming stress is
 Comparison of NO STRESS, EUSTRESS and DISTRESS

No excitement
No stimuli
Eustress Distress

Lethargic Energetic Disappointed

Threatened
Dull Successful Failed
Unenthusiastic Positive Embarrassed
 Definition of
Terms:
 Adaptation – change that takes place as a
result of the response to a stressor.

 Coping – a balancing act between

biological, psychological, and social process.

 Adaptive Coping – contribute to resolution of

the stress response
 Maladaptive Coping –strategies that cause
further problems
 Definition of
Terms:
 Active Coping – actively seeking resolution
to the stress
 Homeostasis – a steady state and various
physiologic mechanisms within the body
responding to internal changes to maintain a
relative constancy in the internal environment.

 Resilience – resistant quality that permits a

person to recover quickly and thrive in spite of
adversity
 Slide Title

• Make Effective Presentations

• Using Awesome Backgrounds
• Engage your Audience
• Capture Audience Attention
 TWO Slide Title

•
•
COMMON
Make Effective Presentations
Using Awesome Backgrounds

SOURCES
• Engage your Audience
• Capture Audience Attention

OF
LOSS
EMOTIONS

associated
with stress
 -FEAR OR
NERVOUSNESS ABOUT
WHAT MIGHT HAPPEN
- A FEELING OF
WANTING TO DO
SOMETHING VERY

ANXIETY MUCH
TRYING TO FORCE
(SOMEONE) TO DO
SOMETHING

PRESSURE
MISERY

EXTREME
SUFFERING
OR
 STRAIN

– TO INJURE (A BODY PART

OR MUSCLE) BY TOO MUCH
TENSION, USE, OR EFFORT
- TO TRY VERY HARD TO DO
OR GET SOMETHING
 DES
PER
ATI
ON
STRONG FEELING OF
SADNESS, FEAR AND
LOSS OF HOPE
 TENSION
A FEELING OF
NERVOUSNESS THAT MAKES
A
N
G
E
R
PANIC
 SADNESS
THAT IS
CAUSED BY
FAILURE,
LOSS, ETC.

DEJECTION
POSITIVE EMOTIONS
are expressed naturally and
spontaneously while

Slide Title
NEGATIVE EMOTIONS are
SUPPRESSED and may cause BUILD UP…
THE MORE YOU TRY
TO HOLD YOUR
EMOTIONS IN ,
THE GREATER
THE PRESSURE
BUILD-UP WILL BE.
 CAUSES OF
STRESS
1.Everyday frustrations,
pressure, anxiety (stress
build up)
2.Personal problems (light-
heavy)
3.Dealing with life’s
transition
 Stress
Response
and
Stress Slide Title
Signals
 Day 2 Learning Objective:

3. Demonstrate personal ways

of coping with stress for
healthful living
 Stress
1. Response
Redirection of blood ( from
)
extremities and to major organs
2. Release of cortisol and other
hormones(short/long term effect)
3. Burst of energy (Fight or flight) Slide Title
4. Be aware of the environment
and safe as needed
Chronic stress can
 Activity B. MY STRESS
SIGNALS
 Put a √ on the warning signs of when you
are stressed and answer the questions that
follows
 Analyze your warning signs
 So you can choose which of the coping
strategies will work best for you.
 EFFECTS OF
Cognitive: STRESS
Emotional:
 Memory problems
 Inability to concentrate
 Continuous worry
 Racing thoughts
Physical:
 Excessive Perspiration
 Chest pains/ elevated heart
rate
 Frequent colds/illness
 Nausea, dizziness or
headaches
 Feeling Down
 Feeling overwhelmed
 Irritability (short temper)
 Inability to relax
Behavioral:
 Increase/decrease appetite
 Nervous habits
 Difficulty/irregular sleeping
 Excessive use of alcohol,
cigarettes or drugs
 KEEP STRESS UNDER
CONTROL
1. Understand the Causes of Stress
2. Analyze your Stress Factors and Write
Them Down
3. Deal with the Stressors
4. Learn to Work under Pressure or
Unusual Conditions
 Some tips to relax when
under pressure are the
following:
1. Stop for a moment (especially when you feel your
muscles tightening up) and take a few deep
breaths.
2. Do a relaxing exercise. Swing your hands at your
sides and stretch.
3. Take a “power nap.” Lie down and totally relax for
a few minutes.
4. Find time to do the things you enjoy.
5. Leave your study area for a while to take a brisk
walk.
 Some tips to relax when
under pressure are the
following:
6. Find a quiet place to read a magazine or
novel during break or at lunch.
7. If possible, look at some peaceful images
such as forests, beaches, etc. These images
can initiate a relaxation response.
8. Look up.
9. Keep something humorous on hand, such as
a book of jokes.
 Techniques and
Strategies
1. Everyday Strategies
 These are proven to reduce the physical
effects of stress and in the long run
positively affect how we feel and behave.
Meditation
Exercise
Healthy Eating
Laughter
 Techniques and
Strategies
2. Coping Strategies:
Talking back to unhelpful thought
(negative thought patterns)
o All or Nothing o Jumping to Conclusions
Thinking o Emotional Reasoning
o Overgeneralization o Should Statements
o Filtering out the o Catastrophizing
Positive
o Personalization
Thought-Behavior-Emotion
Cycle
 Techniques and
Strategies
2. Coping Strategies
 Focus on what you are in control and put aside
what is not.
 Be flexible and use revolving door approach in
choosing ways to reduce stress
“I can do these! I will do it! It is finished! Trying is
better than nothing.”
 The Role of Control in Stress Reduction
Focus on Put aside
what is in your control what is out of your control
 Examples of areas in your  Examples of areas outside of
control: your control:
• Your ability to prioritize work & • How people respond to
personal obligations
you
• Your reactions to events and
people • Other people’s feelings
• Your thoughts  Focusing on areas outside of
 Focusing on areas in your your control results in feeling:
control results in feeling: • hopeless
• empowered • anxious
• relief • STRESSED
 Techniques and
Strategies
3. Relaxation Techniques
a) controlled deep breathing
b) progressive muscle relaxation
Example activities:
 Meditation
 Yoga
 Mindfulness
 Slide Title

• Make Effective Presentations

• Using Awesome Backgrounds
• Engage your Audience
• Capture Audience Attention
 Identify your stressors and
warning signs
 Significance of prompt and
proper response to these
stressors
 The value of loving
yourself