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Lesson 1 - Stress Management 101

The document discusses stress management for teenagers. It defines stress and identifies the main causes of stress for teenagers as school/academic pressure, friends/relationships, peer pressure, self-consciousness, bullying, and career decisions. The effects of stress are explained, including the body's stress response. Ways to manage stress are presented, such as understanding stressors, writing them down, dealing with stressors directly, learning to work under pressure, relaxation, setting small goals, exercising, getting enough sleep, practicing discipline, focusing on controllables, lowering expectations, scheduling breaks, and accepting oneself.

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Nokie Pabualan
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175 views12 pages

Lesson 1 - Stress Management 101

The document discusses stress management for teenagers. It defines stress and identifies the main causes of stress for teenagers as school/academic pressure, friends/relationships, peer pressure, self-consciousness, bullying, and career decisions. The effects of stress are explained, including the body's stress response. Ways to manage stress are presented, such as understanding stressors, writing them down, dealing with stressors directly, learning to work under pressure, relaxation, setting small goals, exercising, getting enough sleep, practicing discipline, focusing on controllables, lowering expectations, scheduling breaks, and accepting oneself.

Uploaded by

Nokie Pabualan
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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STRESS MANAGEMENT 101

Personal Development | COR15


Objectives:
 Discuss that understanding stress and its sources during adolescence may help in
identifying ways to cope and have a healthy life;
 Identify sources of one’s stress and illustrate the effect of stress on one’s system;
 Demonstrate personal ways of coping with stress for healthy living;
 Discuss that understanding the left and right brain may help in improving one’s
learning;
 Make a plan to improve learning through mind-mapping activities.
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.”
What is Stress?
According to MedLine Plus (2020), stress is defined as a form of emotional or physical tension. This is
the feeling that you get when your body reacts to a stressful situation. In the same article, stress that
lasts for a short period of time is oftentimes a positive one but, when the sfeeling of stress persists over
a long period of time, then it may be harmful to one’s health.
There are two (2) types of stress: acute and chronic. Acute stress is the kind of stress that
lasts over a short period of time. This type of stress is usually short-term. Chronic stress is one that
lasts over a long period of time.
What is Stress?
A practical way of defining stress is the feeling one gets from prolonged, pent-up emotions. If the
emotions you experience are pleasant and desirable – joy, elation, ecstasy, delight – you usually feel
free to let them show. They are not suppressed. Therefore; positive emotions do not usually cause
stress.
Negative emotions, on the other hand, are more often held inside. They are hidden. You suffer quietly
and you experience stress. Do not confuse positive situations with positive emotions. A wedding, for
example, is a positive situation that often brings about the negative emotions of anxiety and tension. So
stress can exist in great situations.
Causes and Effects of Stress
Just as there is great variety in the range of emotions you might experience, there are many possible manifestations of stress – in your
private life and in your working life.
What are the usual sources of stress for teenagers?
Most of the time, teenagers feel stressed because of certain triggers.
At this stage, their feeling of stress may be triggered by:
1. School/ academic pressure
2. Friends and relationships
3. Peer pressure
4. Being self-conscious
5. Being bullied
6. Career decisions
STRESS 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.
KEEP STRESS UNDER CONTROL
1. Understand the Causes of Stress

Understanding why you are under stress is important. This may seem obvious, but it requires deliberate, conscious effort to
pause and simply ponder your situation.

By now, you are familiar with the stress response, the emotional or physical symptoms of uncontrolled stress. Now you need
to try to discover the stressors, the factors of which create the stress in your life.
2. Analyze your Stress Factors and Write Them Down

Write down your response to stress. For example, you may write down, “I feel tired most of the time. My lower back seems to
ache all through the day and night. I miss deadlines and run behind schedule.” Analyze stress responses and consequences,
and consider each item, and ask why. “Why am I feeling tired? Why does my back ache? Why do I run behind schedule?

Carefully consider each answer, because the answers will reveal stressors, such as deadlines, anxieties, trying to do so much,
managing time or money poorly, or poor health habits.
3. Deal with the Stressors

Develop techniques to deal with the causes of stress. The longer you avoid dealing with
the stress factors, the more the stress will build up. If tension comes because you have
put off an unfinished task, restructure your priorities so you can get the task that you
have been avoiding out of the way and off your mind.
4. Learn to Work under Pressure or Unusual Conditions

When you can’t reduce the stressors, you need to manage your stress response. Almost everyone, at least at some point, has
to meet deadlines, keep several jobs going at once, resolve problems that come up, and do extra work when necessary.
However, when the pressure mounts, you can relieve it.
Relaxation is key—but most people must train themselves to relax when the pressure is on.
HOW IS STRESS MANAGED?
There are many ways in which a teenager may be able to handle and cope with stress.
Some of these coping mechanisms are:
1. Talking with other people about what makes teenagers feel stressed
2. Taking deep breaths and reciting a mantra
3. Set small goals and break them up into manageable chunks
4. Exercise and eat regular meals
5. Get proper sleep
6. Practice discipline
7. Focus on what you can control and let go of the things that you cannot
8. Lower unrealistic expectations
9. Schedule breaks and enjoyable activities
10. Accept who you are
These are just some of the ways that a teenager can deal with stress, although they could seek the
help of their parents and guidance counselors should things become more than they could handle.

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