Name of Learner: Date:

Name of Learning Facilitator: Level:

LS5 – UNDERSTANDING THE SELF AND SOCIETY

Intrapersonal Relationship and Development of One’s Potential
(Learning Activity Sheet 5)

I. INTRODUCTION
“You can’t change how people treat you or what they say about you. All you can do is change
how you react to it.” -Mahatma Gandhi

Each of us has our own battle. We encounter different challenges in life, and it is up to us on how
to deal with each challenge. Nowadays, most of us deal with different issues with friends, family,
academics, relationships, and even pressure that could lead to stress and worst, depression. There are
several ways on how to deal and cope with stress. Most of the time, dealing with stress differs from
person to person. It is better to assess yourself first for you to know what strategy you can easily adapt
to deal with stress.

II. LEARNING COMPETENCY

At the end of this learning activity sheet, you should be able to:
• Discuss understanding of stress, mental health, and psychological well-being to help one cope to
become capable and responsible adolescent prepared for adult life.

III. ACTIVITIES
Please read and answer the Learning Activities provided in this worksheet. Happy Learning!

ACTIVITY 1. BEST or BEAST

Directions: It is inevitable that situations in our lives put us in either our “best mood” or in our “beast
mood”. Read, categorize and write the following events under the appropriate mood. Copy and write
your response on a separate sheet of paper.

1
ACTIVITY 2. My Stress Can
Directions: Write your own susceptibilities and plan on how to stay mentally healthy while coping with
stress. Copy and write your response on a separate sheet of paper.

ACTIVITY 3. Coping Up
Directions: Make 5 “Hugot lines” or inspirational quotes about dealing with stress and coping with
mental health. Then share your “hugot” lines or inspirational quotes to your friends/siblings that will
serve as encouragement for them when they also face stressful moments.

Example:
“Dealing with stress is like taking energy drinks; it keeps you going”
1.
2.
3.
4.
5.

2
IV. DEEPENING

Mental Health
• condition of being sound mentally and emotionally that is characterized by the absence of mental
illness and by adequate adjustment especially as reflected in feeling comfortable about oneself.
• It is also a positive feeling about others, and the ability to meet the demands of daily life.
• Having a good mental health is also a state of the overall wellbeing of a person associated with,
can set and aim your goals, enjoying your life to the fullest, can have and maintain a good
relationship with other people especially your classmates and colleagues and lastly, you are able
to manage and recover from loneliness and stress.

Well-being
• is the holistic view of our self and our health.
• There are several factors that could influence your wellbeing such as pressure due to exams,
assignments and projects, family issues, financial status, relationships among other people, and
mobile addiction.

Mental Health Indicators

• Emotional well-being: life satisfaction, happiness, cheerfulness, peacefulness.
• Psychological well-being: self-acceptance, personal growth including openness to new
experiences, optimism, hopefulness, purpose in life, control of one’s environment, spirituality,
self-direction, and positive relationships.
• Social well-being: social acceptance, belief in the potential of people and society, personal self-
worth and usefulness to society, and a sense of community.

Stress
• a feeling of emotional or physical tension, it is your body's reaction to a challenge or demand.
• Stress can be defined as any type of change that causes physical, emotional, or psychological
strain.
• Small amounts of stress may be desired, beneficial, and even healthy.
• Stress can be short-term or long-term. Both can lead to a variety of symptoms, but chronic stress
can take a serious toll on the body over time and have long-lasting health effects.

Eustress or Good Stress

• Sometimes you can feel stressed for a short period of time. Usually, it’s nothing to worry about.
Like when you need to hand in a project, or you have to talk in front of a group of people. Maybe
you feel “butterflies” in your stomach and the palms of your hands get sweaty.
• These types of positive stressors are short-lived, and your body’s way of helping you get through
what could be a tough situation.

Distress or Bad Stress

• Sometimes, however, negative feelings can be very stressful. Maybe you’re worried, angry,
scared, or frustrated.
• This kind of stress isn’t good for you, and over the long-term can cause serious problems.

Causes of Stress
• A stressor is anything that induces a stress response. It may be physical, mental, emotional, social,
psychological, economic, or even spiritual in nature.
• Chronic and severe stress is a threat to health. As your body perceives stress, your adrenal glands
make and release the hormone cortisol into your bloodstream. Often called the “stress
hormone”.
• Cortisol causes an increase in our heart rate and blood pressure. It can dull our system because
we get used to it.

3
 • Prolonged stress causes fatigue, dampens our immune system, and eventually diseases set in.

Effects of Stress
• Stress response or the effect of stress cannot be easily felt except in cases of trauma where the
incident happens quickly and intensely such as a car accident or parental separation.
• Stressors that happen almost everyday take time before they finally take a toll on our health.
• When we are under pressure, we feel tense, nervous and sometimes jittery.
• Sometimes we get used to it that we simply ignore the signs of stress until it has taken its toll in
our health.

Signs of Stress Overload

• Panic attacks
• Worrying all the time
• Feeling you’re under constant pressure
• Drinking or doing drugs to deal with your stress
• Overeating
• Smoking
• Depression
• Withdrawal from family and friends

Coping
• refers to mental and behavioral efforts that we use to deal with problems relating to stress,
including its presumed cause and the unpleasant feelings and emotions it produces.”

Coping with Stress

4
 • In coping with stress, we are using all aspects of our self to deal with both the causes of stress
and their impacts on our emotions that can make us feel uneasy or uncomfortable.
• Stress will not disappear when we do nothing about it. Instead, it will worsen situations that can
cause more problems to our physical and mental health, which is more difficult to handle.

How do people cope with stress?

Since stress is real and cannot be avoided, we need to deal with it. When we are stressed out, we
typically wanted to feel good and well. This may include knowing the causes of stress, understanding its
effects on us, and finding ways to deal with it.

Approaches in Coping with Stress

1. Avoidance Approach
- people tend to run away from the stress by denying the presence of stress and by taking steps
away from the causes of stress or stressor.
- People will tend to avoid the place, people, situation, feeling, etc., that would remind them
of the stressful moment in their lives.
- Avoidance is usually a negative response, although you have to do it sometimes if it is deemed
necessary.
- Example: You want to avoid the person who has hurt you badly because it will remind you
again of the past pain, he/she has caused you.
- Some people practice avoidance by directing their actions or resorting to bad/negative habits
like smoking, drinking alcoholic beverages, or even taking illegal drugs, which they think is
helpful, but is worsening the situation and causing more stress.

2. Acceptance-Action Approach
- acknowledge and accept the fact that stress is real, and that stress has good and bad effects
on a person.
- Acknowledging and accepting the reality of stress and its effects would lead you to take
actions to feel better or to resolve stress and have a healthy life.
- Dealing with stress leads to finding better solutions.
- Example: You know that you have an upcoming test. So, in order for you to pass or get a high
grade on the test, you have to exert some effort like studying/reviewing.
- Acceptance –action will help to lessen the stress in your life by doing something before or
even during stressful times, which can help you do better and live well.
- In this approach, you are encouraged to think of helpful and effective ways to cope with
stress.

Ways on How to Cope with Stress to Maintain a Healthy Well-Being

1. Physically
a. Simple exercise- like stretching, proper breathing exercise, walking, jogging, Zumba, etc.
b. Eat Nutritious Food and Healthy foods: Vegetables, fruits, eggs, and less fatty foods,
salty, and sweet food, etc.
c. Drink a Lot of water (8-10) glasses of water a day- drinking water help eliminate the toxins
in our body and help our bodies to relax and keep us hydrated.
d. Take a Bath Daily. Taking a bath will help you feel clean and relaxed
e. Proper Hygiene- washing hands, brushing teeth, etc.
f. Take a Nap whenever you get tired of doing any work or activities
g. Sleep at least 8 hours- good sleep will help you regain your strength.
h. Find, Look, or Imagine a relaxing place or even a picture
i. Engage in sports like badminton, volleyball, basketball, etc.

2. Emotionally/Socially
a. Listen to Music (inspiring music that would help you feel better)

5
 b. Do your favorite hobbies like dancing, playing musical instruments, drawing, singing,
painting, reading, blogging, etc.
c. Watch funny videos /movies that will make you laugh and feel relax
d. Make a journal/blog
e. Release your emotions –share them with friends, siblings, parents, teachers, and
counselors
f. Have a positive talk to yourself like: “never give up”, “kaya ko to”, words of
encouragement, and self-affirmations.
g. Learn to forgive- to let go about your ill-feeling towards others who have offended you
or even to yourself
h. Accept mistakes and learn from them knowing that nobody is perfect
i. Find a Support group- people who can be there for you especially in times of crisis
j. Talk to professionals like doctors or counselors if needed

3. Mentally and Spiritually

a. Read books/Novels/Comics, Inspirational books, Bible, etc.
b. Think Positive- look at the brighter side in every situation. (What lesson can I learn? How
can I improve myself from this situation?)
c. Manage your Time-Plan ahead of your activities and make schedules like classes, tests,
household chores, breaking a bigger task into simple ones, one activity at a time, etc.
d. Pray to God- telling/pouring out your emotions/problems to God.
e. Be thankful instead of grumbling
f. Learn to say No if needed
g. Know your Value as a being created in the image of God and loved by God

4. Things to be avoided when you are stressed:

1. Tobacco/cigarette
2. Alcoholic beverage
3. Illegal drugs
4. Too much coffee and soft drinks
5. Negative thoughts

Why is Coping with Stress Important?

Coping/managing stress is important because it will help you to keep moving amid the daily
challenges you are facing. It will help you live a healthy mind and a healthy being. Too much stress can
cause damage to your well-being if you will not properly deal with it immediately. We are like an elastic
rubber band but when stretched out too much because of stress, we may lose the elasticity and
eventually snap and break.

Have faith, Stay Calm, and Live Healthy by coping stress!

V. References
Arevalo, R. T. (2021). Quarter 1 – Module 10: Coping with Stress in Middle and Late Adolescence. Cainta,
Rizal: Department of Education Region 4A CALABARZON.

Bajo, C. G. (2021). Quarter 1 – Module 8: Understanding of Mental Health and Psychological Well-being.
Cainta, Rizal: Department of Education Region 4A CALABARZON.

Calingayan, G. A. (2020). Personal Development Grade 11/12: Week 5: Module 9. La Union: Department
of Education Region I.

Tejada, J. E. (2020). Quarter 1 – Module 9: Causes and Effects of Stress. Legazpi City: Department of
Education Region V - BICOL.