LESSON 4

Coping with Stress and Mental Health and

Well-Being in Middle and Late Adolescence
 STRESS KA NA BA?

•Activity No. 1: WHAT’S YOUR STRESS SCORE?

Complete this simple stress test to measure the stress in your life.
Click the link below to start the test.
•https://www.bemindfulonline.com/test-your-stress
 What is stress ?

Dictionary definitions do not quite capture the

meaning of stress as it is seen and experienced in the
world of work. One of the Webster’s definitions
describes it as an “…emotional factor that causes
bodily or mental tension.”
 Therefore; positive emotions do
A wedding, for example,
not usually cause stress. Negative
is a positive situation
emotions, on the other hand, are
that often brings about
more often held inside. They are
the negative emotions of
hidden. You suffer quietly and you
anxiety and tension. So,
experience stress. Do not confuse
stress can exist in great
positive situations with positive
situations.
emotions.
 STRESS
Stress is a normal part of life. Dirty clothes, a lost SIM card,
You can experience stress from a broken cellphone, a failed
your environment, your body, exam, a misunderstanding with
and your thoughts. You may a parent, a conflict with a friend
feel pressure in everything you etc. all of these are stressors or
do, both at home and school. the causes of stress in your life.
 TWO TYPES OF STRESS
EUTRESS
stress can motivate you to
work harder to get what you
want. Stress can challenge and
motivate you to find creative
solutions to your concerns.
DISTRESS
when stress becomes so
overwhelming and leads to a
sense of helplessness and
exhaustion.
Activity 2: WHAT CAUSES YOU TO “LOSE YOUR COOL”?

We all have certain things, situations, or people that

cause us to lose our composure from time to time.
Determine what causes YOU to “lose your cool” by
completing this activity. When you begin to identify
your stressors, you can become skilled at preventing
negative consequences. Place an X next to each factor
that causes you stress.
• ______ being late
• ______ too much homework
• ______ speaking in public
• ______ babysitting
• ______ going to the dentist
• ______ arguments with friends
• ______ restrictions at home
______ chores
______ lack of sleep
______ no date for a dance
______ pimples
______ physical education class
______ math class
______ English class
---------- other class
______ boredom
______ rude people
______ no money
______ no transportation
______ playing on a sports team
______ not being included in a sports team
______ parents fighting
______ getting detention
______ your job
______ taking tests
______ video games
______ using a computer
______ a friend betrays you
______ closed-in spaces
_____ interruptions while
busy
______ getting an injection
• ______ arguments with parents
• ______ fight with boyfriend/girlfriend
• ______ losing
• ______ careless drivers
• ______ slow drivers
• ______ loud people
• ______ baby crying
• ______ disrespectful children
 CAUSE AND EFFECT OF STRESS

 Anxiety  Desperation
 Pressure  Tension
 Misery  Anger
 Strain  Panic
 Dejection
Cognitive • Memory problems
Symptoms • Unable to concentrate
• Poor judgment
• Seeing only the negative
• Being anxious
• Worrying constantly
 • Moodiness
Emotional • Irritability or short temper
Symptoms • Agitation and restlessness
• Feeling of being overwhelmed
• Sense of loneliness and
isolation
• Depression or unhappiness
 Physical • Body aches and pains
Symptoms • Diarrhea and constipation
• Nausea and dizziness
• Chest pain
• Rapid heartbeat
• Frequent colds
 • Eating more or less
Behavioral • Sleeping too much or too little
Symptoms • Isolating yourself from others
• Procrastinating
• Neglecting responsibilities
• Drinking alcoholic beverages,
smoking cigarettes, taking illegal
drugs, or playing computer for
several hours
 KEEP STRESS UNDER CONTROL

• DEAL WITH THE

• UNDERSTAND THE CAUSE STRESSORS
OF STRESS

• ANALYZE YOUR STRESS • LEARN TO WORK

FACTORS AND WRITE UNDER PRESSURE OR
THEM DOWN UNUSUAL CONDITIONS

Some Tips To Relax
When Under
Pressure :
 Stop for a moment (especially when
you feel your muscles tightening up)
and take a few deep breaths.
 Do a relaxing exercise. Swing your
hands at your sides and stretch.
 Take a “power nap.” Lie down and
totally relax for a few minutes.
Find time to do the things you enjoy.
Leave your study area for a while to
take a brisk walk.
Find a quiet place to read a magazine or
novel during break or at lunch.
If possible, look at some peaceful
images such as forests, beaches, etc.
These images can initiate a relaxation
response.
Look up.
Keep something humorous on hand,
such as a book of jokes.
 PROBLEM-FOCUSED COPING

It refers to facing the Study skills

situation squarely and Time management skills
exerting effort to solve
the problems. Requires Problem-solving skills
enhancing the following Support group
skills:
 SOME TIPS TO IMPROVE YOUR TIME
MANAGEMENT
1. Monitor your time
2. Plan your activities using a schedule and protect it as much as you protect your goal
3. Increase your efficiency so that you finish your task in less time
4. Tackle one task at a time so that you do not you do not get overwhelmed. Otherwise, you
may end up procrastinating.
5. Group similar tasks together so that the fluidity of doing so facilitates easily.
6. Make use of your down time.
 EMOTION-FOCUSED COPING
Refers to the responding in an Moreover, avoidant coping is another
emotional way. Focusing on pain
triggers emotional reactions, which in
turn influence our actions. This way of
coping actively makes use of defense
mechanisms such as rationalization,
projection, displacement and
aggression.
way of dealing with stress. This
involves ignoring a problem and
hoping that it will disappear on its own
(Wadsworth et al.,2011) It includes
avoiding problem by drinking alcohol
beverages, playing computer games
for several hours and using illegal
drugs.
▪ Eating comfort food

▪ Deep breathing

▪ Physical exercises
 DEEP BREATHING EXERCISE

This activity aims to help you recognize certain

parts of the body, such as shoulders and legs, that
react to stressors. Expected to feel relaxed and
regain energy.
 INSTRUCTIONS:
 Sit comfortably, breathe in, and breathe out. Do this slowly five times.
 Inhale through your nose and exhale through your mouth, and make a quiet, relating
whooshing sound as you blow gently. Continue this breathing activity for the next
to three minutes.
 When you are ready, slowly close your eyes and focus on your body as you
continue the breathing exercise.
 Focus on the parts of your body. As you focus on each part, exhale and inhale twice.
(Head, shoulders, arms, legs, feet, and trunk.)
 INSTRUCTIONS:
 Now, try to listen to your body and listen if there are any tensions on any
part.
 If you notice a certain body part aching, repeat the breathing exercise 5
times, until your body parts are relaxed.
 When you are done, slowly open your eyes, and do the breathing
exercise 2 more times.
PERSONAL WAYS OF COPING WITH STRESS
 INDICATORS THAT YOU HAVE
SUCCESSFULLY HANDLED STRESS
Understanding the nature of stress and identify the various strategies on how to deal with
your stressors are essentials. However ,here are some indicators that will help you
determine if you are coping well with stress.
Emotional Stability
Being Tactful
Doing well in school
Learning to say “no.” By being firm on what you believe is wright and saying “no” to
peer pressure is a positive sign of being able to cope well with stress
“Give your stress wings and let it
fly away”
-Terri Guillemets