Personal

Development
Quarter 1 Module 5:
Causes and Effects of Stress in One’s Life
Subject Teachers: Mary Jean A. Limpag, Joybelle L. Coritico, Mariclaire V. Navarro

Learning Objectives: At the end of this module, you will be able to :

1. Identify causes and effects of stress in one’s life
2. Demonstrate personal ways to cope with stress and maintain health.

Topic: STRESS

Activity: WHAT CAUSES YOU TO “LOSE YOUR COOL”?

Directions: Write it in a separate sheet of paper. Strictly no erasure.

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. There are blank spaces provided so you can add your own.

being late parents fighting

too much homework getting detention
speaking in public your job
babysitting taking tests
going to the dentist video games
arguments with friends using a computer
restrictions at home closed-in spaces
chores commercials
lack of sleep interruptions while busy
no date for a dance getting an injection
pimples arguments with parents
physical education class fight with
math class boyfriend/girlfriend
English class losing
other class careless drivers
boredom slow drivers
rude people loud people
no money baby crying
no transportation disrespectful children
playing on a sports team a friend betrays you
not being included in a sports
team
losing something valuable
Source: Emotional Intelligence Activities for teens 13-18.
 What is STRESS?

It is the body’s response to anything that makes us feel threatened or

pressured. It is caused by any kind of demand, to which we must adapt,
adjust, or respond. It is the body’s automatic way of reacting to
changes, challenges, and demands placed on us.

What are the common sources of Stress (Stressors)?

heartbreaks
Peer pressure

School demands and

expectations

bullying

Parent’s
Separation
migration

STRESSORS have a major influence upon mood, our sense of well-being, behavior, and
health. Acute stress responses in young, healthy individuals mabe 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 .

What are the effects of stress?

Anger Desperation Misery

Anxiety Dejection

Panic Pressure Strain Tension

Activity: STRESS SIGNALS
Take a look at the warning signs of stress listed below. Check EACH of the warning signs that apply to you.
When you are finished checking your warning signs, discuss your list with someone you can trust. Are there
any similarities? How much stress do you think you are currently under? Discuss ways that you can
eliminate some of the stress that could start to cause you physical or emotional or behavioral difficulties.

Physical Emotional Behavioral

headaches overeating mood changes smoking nail
stomach aches loss of lack of biting tapping
dizziness appetite concentration pulling hair
back pain inability to nightmares grinding hair
neck sleep skin panic use of alcohol use of
stiffness problems attacks medication
ulcer sores constant anxiety compulsive dieting
on mouth fatigue cold anger hair chewing nervous
jaw pains hands or feet irritability laughter pacing
weight loss excessiv crying lateness
weight gain e thoughts of putting things off not
twitches sweating suicide caring about
(eyelids, chest depression physical appearance
face) pains confusion compulsive
weakness high feelings of overeating
nausea blood helplessness
indigestion pressure restlessness
excessive rapid or racing
sleeping difficult thoughts
breathing aggressivene
ss
Source: Emotional Intelligence Activities for teens 13-18.

RESPONSE
Your stress response is the collection of physiological changes that occur when you
face a perceived threat—when you face situations where you feel the demands
outweigh your resources to successfully cope. These situations are known as stressors.

When your stress response is triggered, a series of changes occur within your body.
They include:
 Redirection of blood away from extremities and instead to major organs
 The release of cortisol and other hormones, which bring other
short- and long-term changes.
 The stress response is intended to give you a burst of energy so
you’re able to fight off attackers or run away from them effectively.
 This helped our ancestors, who faced numerous physical
threats, to stay safe.
 However, now our threats tend to be less physical and more
associated with our way of life—a challenge to our status, a
demand for performance, etc. In addition to giving us a set of
changes that may not match our needs as well (it might be more
effective for us to have a burst of mental clarity or wisdom than a
burst of physical strength, for example), the stress response can
actually cause harm if it leads to a state of chronic stress—that is,
if our stress response is triggered, and then our body doesn’t go
back to its normal state via the relaxation response.
 Activity : QUIET TIME
You have 15 minutes of quiet time. Play your favorite music. You can put your head on the
desk, you can nap for a while or find a quiet space somewhere in your house to relax. You can do a
belly breathing exercise. After 15 minutes of quiet time,Use a separate sheet of paper and write
your experience on how you felt before, during and after the activity.
Activity : My Stress Signals
In a separate sheet of paper, write about your stress signals. Answer the following questions:
1. How do you know that you are stressed?
2. What stress signals do you have that your partner does not have?
3. How much stress do you think you are currently under?
4. How are your stress signals different for different types of stressors?
5. What are some ways that you usually remove or reduce the
stress that cause you physical, emotional or behavioral
difficulties?
Personal ways to cope with stress and maintain health

Stress Management
Stress and change are part of our lives. We all talk about stress, but we are not
always clear about what it is. This is because stress comes from both the
good and bad things that happen to us . If we did not feel any
stress, we would not be motivated to do anythin g. Too much stress,
however, can negatively impact our mental wellness. It also may put students at
greater risk of becoming involved in risk-taking behaviors. In senior high, students
are becoming increasingly more responsible for their own use of time. Often, they
are beginning to learn how to manage multiple tasks and expectations e.g.,
academic work, extra-curricular activities, family, friends and work.

Learning how to prioritize tasks and

break them down into
manageable steps is an important
skill to learn for managing stress.

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.

Source: The Nemours Foundation, available from kidshealth.org