LEARNING ACTIVITY SHEET

QUARTER 1 / SEMESTER 1/Week5

Name:_________________________________________________Score:_______

Grade & Section _________________________Subject: _Personal Development

Name of Teacher: ____________________________________Date: ___________

I. Title: Stress in Adolescence

II. Type of Activity: Concept notes with formative activities

LAS for summative assessment ( Written Work Performance

Task)

III. MELC:

1. Identify causes and effects of stress in one’s life (EsP-PD11/12CS-If-5.2)

2. Demonstrate personal ways to cope with stress and maintain mental health.
(EsP-PD11/12CS-Ig-5.3)

IV. Learning Objective/s:

1. Understand stress, causes and effects.

2. Discuss that understanding stress and its sources during adolescence may
help in identifying ways to cope and have a healthy life.

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 3. Identify sources of their stress and illustrate the effects of stress in their
system.
4. Demonstrate personal ways of coping with stress for healthful living through
imagery and relaxation.

V. Reference/s:

For Print Material/s:

Personal Development, DepEd First Edition 2016, pg 33

Module in Personal Development 2nd Ed.2017, Doriden de Classica A. Fabre,
pg 44
Personal Development, Ricardo Rubio Santos, pg 77

For Online Resources:

https://www.google.com/search?q=imagery+and+relaxation&tbm=isch&ved=2
ahUKEwib_eiE2K7qAhVIdJQKHfMPDqcQ2cCegQIABAA&oq=imagery+and+relaxati
on&gs_lcp=CgNpbWcQAzoECAAQQzoFCAAQsQM6AggAOgQIABAeOgQIABATOg
gIABAIEB4QE1D7h3RYLx0YPPBdGgAcAB4A4AB2AGIAcUtkgEGMC40OC4xmAEA
oAEBqgELZ3dzLXdpei1pbWewAQA&sclient=img&ei=eL9XtucGcjo0QTzn7i4Cg&bih
=618&biw=1349&tbs=sur%3Af&hl=fil&hl=fil/July7,2020
https://www.google.com/search?q=stress&tbm=isch&hl=fil&tbs=il:ol&sa=X&ve
d=0CAAQ1vwEahcKEwiY17TQ7s_yAhUAAAAAHQAAAAAQAg&biw=1349&bih=667
/August27,2021
https://www.google.com/search?q=freud%20three%20parts%20of%20person
ality&tbm=isch&hl=fil&tbs=il:ol&sa=X&ved=0CAAQ1vwEahcKEwiQs7qe8M_yAhUAA
AAAHQAAAAAQAg&biw=1349&bih=667/August 27, 2021

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 VI. Concept Notes with formative activities

Stress is one of the most popular topics

especially among adolescents. One can be subjected to
burn out, mental illness and even suicide if not properly
address. Stress refers to experiencing events that are
perceived as endangering one’s physical or psychological
well- being. Stressors maybe the source of people’s stress.
We can help each individual cope with stress by knowing
how to manage stress and improve health.
www.pngtree.com
Stress within your comfort zone can help you
perform under pressure, motivate you to do your best, even keep you safe when
danger looms. But when stress becomes overwhelming, it can damage your mood
and relationships, and lead to a host of serious mental and physical health problems.
The trouble is that modern life is so full of frustrations, deadlines, and demands that
many of us don’t even realize how stressed we are. By recognizing the symptoms and
causes of stress, you can take the first steps to reducing its harmful effects and
improving your quality of life.

What you can do to relieve the harmful effects of stress

1. Move your body frequently—don’t sit for more than an hour

2. Make supportive face-to-face contact a priority
3. Listen to music that energizes you
4. Visualize in detail a scene that makes you feel peaceful
5. Adopt a healthy mood-boosting diet
6. Get the amount of restful sleep that you require

What is stress?

Stress is your body’s way of responding to any kind of demand or threat.

When you feel threatened, your nervous system responds by releasing a flood of
stress hormones, and including adrenaline and cortisol, which rouse the body for
emergency action. Your heart pounds faster, muscles tighten, blood pressure rises,
breath quickens, and your senses become sharper. These physical changes increase

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your strength and stamina, speed your reaction time, and enhance your focus. This is
known as the “fight or flight” or mobilization stress response and is your body’s way of
protecting you.

When stress is within your comfort zone, it can help you to stay focused,
energetic, and alert. In emergency situations, stress can save your life—giving you
extra strength to defend yourself, for example, or spurring you to slam on the brakes
to avoid an accident. Stress can also help you rise to meet challenges. Stress is what
keeps you on your toes during a presentation at work, sharpens your concentration
when you’re attempting the game-winning free throw, or drives you to study for an
exam when you'd rather be watching TV. But beyond your comfort zone, stress stops
being helpful and can start causing major damage to your mind and body.

Signs and symptoms of chronic stress or stress overload

The following table lists some of the common warning signs and symptoms
of chronic stress. The more signs and symptoms you notice in yourself, the closer you
may be to stress overload.

https://pixabay.com/images/search/stress/July12,2020

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 Cognitive Symptoms

• Memory problems
• Inability to concentrate
• Poor judgment
• Seeing only the negative
• Anxious or racing thoughts
• Constant worrying

Emotional and Behavioral Symptoms

• Depression or general unhappiness

• Anxiety and agitation
• Moodiness, irritability, or anger
• Feeling overwhelmed
• Loneliness and isolation
• Other mental or emotional health problems
• Eating more or less
• Sleeping too much or too little
• Withdrawing from others
• Procrastinating or neglecting responsibilities
• Using alcohol, cigarettes, drugs to relax
• Nervous habits (eg. Nail biting, pacing)

Physical Symptoms

• Aches and pains

• Diarrhea or constipation
• Nausea, dizziness
• Chest pain, rapid heartbeat
• Loss of sex drive

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 Physical Symptoms

• Frequent colds or flu

Causes of stress

The situations and pressures that causes stress are known as stressors. We
usually think of stressors as being negative, such as an exhausting work schedule or
a rocky relationship. However, anything that puts high demands on you can be
stressful. This includes positive events such as getting married, buying a house, going
to college, or receiving a promotion.

Of course, not all stress is caused by external factors. Stress can also be
internal or self-generated, when you worry excessively about something that may or
may not happen, or have irrational, pessimistic thoughts about life.

Common external causes of stress

1. Major life changes

2. Work or school
3. Relationship difficulties

4. Financial problems
5. Being too busy
6. Children and family

Common internal causes of stress

1. Chronic worry
2. Pessimism
3. Rigid thinking, lack of flexibility

4. Negative self-talk
5. Unrealistic expectations/Perfectionism
6. All-or-nothing attitude

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CHARACTERISTIC OF STRESSFUL EVENTS

1. Traumatic events
2. Controllability
3. Predictability
4. Major Changes in life circumstances
5. Internal Conflicts

PSYCHOLOGICAL REACTIONS TO STRESS

1. ANXIETY- a person experiences anxiety when his very existence is

threatened.
2. ANGER & AGGRESSION
3. APATHY AND DEPRESSION
4. COGNITIVE IMPAIRMENT

www.shutterstock.com

PHYSIOLOGICAL REACTION TO STRESS:

Fight or flight response- most of the physiological changes result from

activation of two neuroendocrine systems controlled by the
hypothalamus: the sympathetic system and the adrenal- cortical
system. If you are under a challenge will you persevere or give up?
How will you react?

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 www.dreamstime.com

PSYCHOLOGICAL FACTORS AND REACTION TO STRESS:

www.depositphotos.com

1. Psychoanalytic Theory
2. Behavioral theory

➢ We can do the biofeedback (controlling headache using relaxation techniques

and electrodes).
➢ We can do relaxation training (deep breathing exercises, meditation, and
exercises).

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 3. Cognitive theory

www.google.com

COPING SKILLS:
1. PROBLEM- FOCUSED COPING- There are many strategies for solving
problems. First, you must define the problem. Then you can generate
alternative solutions and weigh the costs and benefits of the alternatives.
2. Emotion-Focused Coping- People engaged in emotion-focused coping to
prevent their negative emotions from overwhelming them and making them
unable to take action to solve their problems.
➢ WE NEED TO REALIGN OUR THOUGHTS AND EMOTIONS IN THINGS
WE CAN’T CONTROL.
➢ PRAY…IT REALLY WORKS!
➢ IS RELIGION GOOD FOR YOUR HEALTH?
➢ We must admit that we need spiritual relationship with God. It is the best
weapon in our mind as battlefield of problems.
➢ SUPPORT SYSTEM WILL HELP PERSON WHO ARE UNDER STRESS.

Task 1: You can do this

Write the letter of your best answer in a separate sheet of paper.

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

pressured.
a. Stress b. stressor c. challenges d. trials
2. The causes of stress are the following except.

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 a. Anxiety b. love c. pressure d. anger
3. Common cause of stress is dealing with life’s transition.
a. True b. false
4. Stress signals includes the following except.
a. Headaches b. overeating c. hypertension d. helpfulness
5. The collection of physiological changes that occur when you face a perceived
threat.
a. Stress response b. signals c. autonomic d. relaxation

Task 2:

Copy the bingo card in your journal. Contemplate on what activities

are you already doing. Put a check mark for all the activities that suites
you. Put a brief reflection to explain your answer. Enjoy the bingo card.
You may check as many activities that you are doing.

Listens to Keeps a Plays a Makes Has hiked to the

worship songs journal or a musical “to do” top of a
diary instrument lists mountain
Eat sweets Enjoys Plays with an Likes to Loves pet (dogs,
cooking electronic laugh and cats, fish, birds)
Device/gadgets does so a
lot
Go to Giggle Go to neighbors walking singing
church with for a chat
friends
Plays outside Talks to Your favorite Enjoys Sleeps 8 hours
after school family about activity nature a night
problems
Biking Volunteers Art therapy Stare in Zumba
the wall

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 Enjoys going for Goes window Do household Adven Rented a
a drive shopping chores ture and movie on the
thrills weekend

Task 3 What may the activities here not mentioned that you want to do the most?
Enumerate some and tell how it relieves your feelings of stress.
_______________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
_____________.

Task 4: You can do more

We all have certain things, situations, or people that causes 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. Copy this and put your answers in your activity notebook.
_____Studies _______parents fighting
_____ Public Speaking _______examination
_____Arguments with friends _______sibling rivalry
_____lack of sleep _______neighbors
_____ a certain subject in class _______rejections
_____Others (please specify) _______losing something valuable

Task 5 Now that you know the causes of your stress, List more of things that causes
your stress and elaborate how do you deal with it?

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 ________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
_________________

Task 6

Look at the warning signs of stress listed below. Write down in your
Journal all the warning signs that apply to you.

Physical 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 sores anxiety use of alcohol
on mouth anger use of medication
jaw pains irritability compulsive
weight loss crying dieting
weight gain thoughts of hair chewing
twitches suicide nervous laughter
(eyelids depression pacing
, face) confusion lateness
weakness feelings of putting things off
nausea helplessness not caring
indigestion restlessness about physical
excessive racing thoughts appearance
sleeping aggressiveness compulsive
overeating overeating
loss of appetite

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 inability to sleep
skin problems
constant fatigue
cold hands
or feet
excessive
sweating
chest pains
high blood
pressure
rapid or difficult
breathing

Task 7 Challenge yourself

Write about your stress signals. Put your answers in a sheet of paper.
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?
Task 8 Do the tasks given below. You may put your answers in a separate
sheet of paper.
1. Choose 3 objects or symbols that make you feel relaxed to include in your
kit.
2. You can make the symbols.
3. You can use words or pictures.
4. You can look for an object at your home.
5. Think about how the symbol helps you when you are
dealing with stress and stressful situations.
6. Write a paragraph for each symbol or object in your kit and how it helps you
cope with stress in your everyday life.

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 Task 9

Identify Top 5 causes of your stress. Complete the table on how you can help
yourself cope up with stress.

Causes of My Stress Ways to cope up

1.
2.
3.
4.
5.
Task 10 Level Up “True or False” Write True if the statement is correct and false
if the statement is incorrect.

_________1. One cannot avoid stress; however, it can be managed.

_________2. Understanding stress is important to address the causes.

_________3. One must learn how to deal with their stressors.

_________4. It is important to relax and have a power nap.

_________5. Humor is not okay in handling stress.

Task 11: IMAGERY AND RELAXATION

➢ Close your eyes now and imagine you are in your

favorite place with the most inspiring people you
love. You are free of worries and your heart is full
of joy. The trees smell so natural and the beach
waves so calm. The sound of worship songs
calms your soul. You are in your comfort zone www.dreamstime.com

with a lot of your favorite food. You forget all your

fears because you are now under control. Breathe deeply 10 times and exhale
slowly from your lips. Try to massage your head and stretch your muscles. Now
try to walk with your eyes open slowly for 20 steps and stop. Look above and see
the sky. Feel the air. Breathe and smile and repeat the steps. Thank God for all
your blessings. You are alive and surrounded by beautiful things. Appreciate what
you have and try to ignore the things that makes you anxious. Learn to remove

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 the toxic feelings you have and fill your mind with good thoughts. Now open your
eyes. (Just feel the moment)
Task 12. Based on the imagery and relaxation you did, answer the following
questions:
1. What did you feel?
2. What are the good things that came to your mind?
3. How does relaxation calm your thoughts?
4. Do you think you are in control with your feelings? Mind?
5. How can you calm your mind to prevent or minimize stress?

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